Protein: Lentils, black beans, veggie burgers, tofu, bagels, spagetti, peanut butter, non-dairy milk, soy yogurt, bread, potato, green peas, quinoa, nuts and nut butters, chickpeas, seeds (chia, hemp, flax, sunflower, pumpkin, sesame, poppy), tempeh, seitan, protein powder, edamame, leafy greens, mock-meats, broccoli, mushrooms, oatmeal, corn.
Calcium: Broccoli, collard greens, almonds, mustard greens, sesame tahini, soybeans, kale, fortified drinks, tofu, bok choy, navy beans, tempeh, turnip greens, non-dairy milk, orange juice.
Iron: All beans, lentils/legumes, chickpeas and other peas, tofu, tomato paste, spirulina, quinoa, cooked spinach, dark leafy greens, prune juice, dried fruit, peas, dark chocolate, whole grains, nuts, seeds, nutritional yeast, millet.
Omega 3 fatty acids: Flax seeds, flax oil, walnuts, hemp seeds, vegan omega 3 supplements, canola oil.
Vitamin B12: Fortified nutritional yeast, breakfast cereals, fortified soy, rice milks, meat substitutes, supplements.
Vitamin D: Orange juice, mushrooms, non-dairy milk, soy yogurt, vegan cheese, THE SUN, supplements.
There is no nutrient you can’t find in a vegan diet.
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