Focusing on what you can eat on a vegan diet is a lot more fun than thinking too hard about what you can’t eat. For this strictly plant-based way of eating, you will need to pay careful attention to ensure you get enough of the nutrients that are found in greater abundance in animal sources.
  • Choose lots and lots of colorful produce which will give you plenty of vitamins and minerals as well as protein and fiber.
  • Source of protein include beans and other legumes, such as lentils and chickpeas as well as tofu, tempeh, edamame (soy beans), nuts, nut butters and seeds such as hemp, chia, pumpkin and sunflower. Extra firm tofu tends to have more iron and calcium than other forms of tofu.
  • Select from a wide variety of whole grains to provide many of the vitamins and minerals needed for good health. Grains will provide carbohydrates which your body uses for energy.
  • Healthy fats can be added through foods such as olive oil, avocado oil and avocados, nuts and nut butters. You’ll want to add in non-animal sources of Omega 3 fatty acids which are found in canola oil, flaxseed, soy products and walnuts. This is one to discuss with your personal physician who may recommend an over the counter vegan Omega 3 supplement.