Foods to Eat
Health-conscious vegans substitute animal products with plant-based replacements, such as:
Tofu, Tempeh, & Seitan
These provide a versatile protein-rich alternative to meat, fish, poultry and eggs in many recipes.
Foods such as beans, lentils, and peas are excellent sources of many nutrients and beneficial plant compounds. Sprouting, fermenting and proper cooking can increase nutrient absorption (34Trusted Source).
Nuts & Nut Butters
Especially unblanched and unroasted varieties, which are good sources of iron, fiber, magnesium, zinc, selenium, and vitamin E (35Trusted Source).
Especially hemp, chia and flaxseeds, which contain a good amount of protein and beneficial omega-3 fatty acids.
Calcium-fortified Plant Milks and Yogurts
These help vegans achieve their recommended dietary calcium intake. Opt for varieties also fortified with vitamins B12 and D whenever possible.
Spirulina and chlorella are good sources of complete protein. Other varieties are great sources of iodine.
This is an easy way to increase the protein content of vegan dishes and add an interesting cheesy flavor. Pick vitamin B12-fortified varieties whenever possible.
Whole Grains, Cereals & Pseudocereals
These are a great source of complex carbs, fiber, iron, B-vitamins and several minerals. Spelt, teff, amaranth and quinoa are especially high-protein options.
Sprouted & Fermented Plant Foods
Ezekiel bread, tempeh, miso, natto, sauerkraut, pickles, kimchi and kombucha often contain probiotics and vitamin K2. Sprouting and fermenting can also help improve mineral absorption (34Trusted Source, 43Trusted Source).
Fruits & Vegetables
Both are great foods to increase your nutrient intake. Leafy greens such as bok choy, spinach, kale, watercress and mustard greens are particularly high in iron and calcium.