Well-planned vegan diets contain all the nutrients we need to remain strong and healthy. Big surprise, huh? Not really right :D

If you want the health benefits of vegan lifestyle, normal blood pressure, lots of energy, and a reduced risk of developing heart disease, diabetes, and certain types of cancer—you should eat a variety of fruits, veggies, beans, whole grains, and other wholesome plant-based foods.


ROTEIN rich plant -based foods:

  • Spinach
  • Quinoa
  • Chia seeds
  • Broccoli
  • Asparagus
  • Green beans
  • Almonds
  • Nutritional yeast
  • Chickpeas
  • Peanut butter
  • And more….


CALCIUM rich plant-based foods:

Responsible for strong teeth and bones and a well-functioning nervous system.

  • Leafy greens
  • Kale
  • Blackstrap molasses
  • Figs
  • Dates
  • Tahini 


IRON rich plant-based foods:

Responsible for the transportation of oxygen throughout the body. This affects our blood quality, brain function and overall mood and energy. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron.

  • Potatoes
  • Beets
  • Kale
  • Dates
  • Molasses
  • Cocao
  • Brown rice
  • Broccoli
  • Soybeans
  •  Lentils
  •  blackstrap molasses
  •  kidney beans
  •  chickpeas
  •  black-eyed peas, 
  • black beans
  • tahini, 
  • peas, bulghur
  • raisins, 
  • watermelon
  • kale....

Fish-Free Omega-3s

Omega-3 fatty acids are essential for heart, brain, skin, and joint health. Fortunately, you can get them without all the cholesterol and toxins found in fish.

  • Flaxseeds,
  • walnuts,
  • canola oil
  • Mixed greens


Vitamin D, the Sunshine Vitamin

Sunshine is one of the best sources of vitamin D. Many brands of nondairy milks contain some calcium and vitamin D, as do some brands of fortified orange juice. Tofu and mushrooms are also rich in this necessary vitamin.