When people change their diet into pure diet, they may worry if they can get enough nutrition, eating only planted based food. Do not worry, Dr. Colin Campbell in the book "The China Study" concluded: “The closer we get to consuming a whole food, plant-based diet, the healthier we are going to be on a variety of illnesses that might otherwise occur.”
If you can combine different kinds of vegetables, fruits, lentilles and soya products in a balanced way, you will get enough.
Here is the whole food plant-based diet pyramid. Few points to be suggested when you start your pure diet.
Try to combine different colors of vegetable. According to the Chinese medicine 5 colors incluing yellow, black, white, green and red are related to our 5 main organs, which are spleen, lung, kidney, liver and heart. Therefore, if you try to combine 5 kinds of vegetables which have 5 different colors every meal, you can get nutritions for your 5 main organs.
In order to get enough protein, you can eat beans, legumes, bean sprouts, or *tofu, tempeh, nuts, plant-based milk.
Fresh fruit (at least 4 servings daily, and lowest in sugars) can give you fibers and vitamines.
Try to eat nuts and seeds daily in order to have omega-3 fat.
Add some nutrition yeast into your cooking to have vitamine B12
For the calcium, good food sources include fortified plant beverages and juice, tofu made with calcium sulphate, beans, cooked green leafy vegetables (kale, collards, Swiss chard, spinach), cooked broccoli, almonds, tahini, and blackstrap molasses.
For the iron, good sources include beans, lentils, nuts, leafy green vegetables, whole grains, breakfast cereals (non-sugary)and dried fruit.