Smart swaps for a healthy vegan diet

A vegan diet can be a healthy way of eating, but it requires careful planning so no nutrients are left out. These meat-free substitutes help you top up on protein, calcium and vitamin B12.

For protein

Swap…

Eggs for legumes and beef mince for Quorn mince.

Why?

Protein is essential for muscle growth and maintenance, and also keeps you feeling full. It’s typically found in animal foods, but also abounds in legumes, tofu, nuts and seeds.

For calcium

Swap…

Milk for fortified soy milk and canned salmon for firm tofu.

Why?

Your body needs calcium every day to maintain strong bones and teeth. If dairy foods are off the menu, you can get calcium from calcium-fortified soy milk and yoghurt, and firm tofu.

For vitamin B12

Swap…

Cheese for nutritional yeast flakes and chicken breast for fortified vegan ‘nutmeat’.

Why?

Vitamin B12 plays an important role in your nervous system, but is generally found only in animal foods. A small handful of vegan products are fortified with vitamin B12.