For vegetarians, the preparation of such a diet can prove to be a challenge because a vegetarian diet cuts out an entire food group (meat and poultry) and compensation for such a big cut out is not easy as it deprives the diet of ingredients rich in nutrients, proteins, calcium, vitamin B, etc.

Vegan diets go one step ahead and leave out all milk products in addition to meat and poultry. Vegan diets are particular susceptible to B12 deficiency and frequently need vitamin supplements.

This does not mean that vegans and vegetarians cannot enjoy a balanced diet. All these deficiencies occur because people do not know what vegetables or cereals to eat in order to avoid a deficiency problem.

The average American diet, even a vegetarian one, contains enough protein that is required on a daily basis. There is no need to worry about protein deficiency if you discontinue eating meats and poultry.

Those vegetarians who eat dairy products can easily fulfill protein requirements. For those who don't, soy based products and beans, nuts, lentils, and seeds can do the job. There are several non animal sources of proteins so don't worry.

Even vegans, who avoid all milk and dairy products need not concern themselves with lack of protein in their diet. Pinto beans, split peas, soybeans, garbanzo beans, black beans, white beans, kidney beans, navy beans, etc. all of these are good protein sources. For instance, one cup of cooked beans has the same amount of protein as a two ounce serving of meat. See, it's easy.

Nutritional deficiencies are as easily solved as protein deficiencies. Vegans as group are more susceptible than vegetarians to fall prey to any of the several dietary deficiencies that might arise but as stated early, a thorough of the consumable plants, fruits, and beans can help a vegan to plan a diet that will be well balanced and not lacking in anything.

Vegan are especially at the risk of running short on vitamins B12 and D, as well calcium, and minerals like zinc. The biggest reason for this is that the most common sources for these nutrients are animal based.

The most difficult thing for a vegan diet to include is vitamin B12. For this reason vegans are usually relying on vitamin B12 supplements or they have to resort to buying foods that have been fortified with B12. Nutritional yeast and soy milk are just two of the many products available on the market that have been fortified with B12. A healthy dose of these in the diet can be a big help.

Another big concern is calcium. This too can be taken care of by eating calcium fortified foods. Same applies for vitamin D. So even if you are a vegan or vegetarian you can maintain a balanced diet with a little knowledge.