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.

For more information visit:

Vegan Health 

Vegan Body Building & Fitness