Nutritional swaps

The purpose of this page is to dispel some myths that you 'can't get all the nutrients you need from a vegan diet'. Those arguments are all born from ignorance and fear. You will often hear people say "oh you cant get enough protein on a vegan diet" or "I need to eat fish to get my omega fatty acids". If you have any worries or fears that you will miss out on obtaining essential nutrients, below I will list foods that you can swap from your meat centred diet to a vegan diet.

Typical animal source of

high omega 3 

Fish

swap to

Typical plant-based source high in omega 3

Flax seed

Chia seeds

Hemp seeds

Pecans

Walnuts

Typical animal source of

high protein

 Red meat

 Chicken

 Fish

 Eggs

 Cheese

swap to

Typical plant-based source high in

protein

Legumes

Hemp seed

Broccoli 

Beans

Chia seeds

Spirulina

Quinoa

Almonds

Peanut butter

Leafy greens

Typical animal source of

high Selenium

Tuna

Shrimp

Salmon

Cod

Sardines

Eggs

Oysters

Octopus

swap to

Typical plant-based source high in

Selenium

Brazil nuts (just 2 a day needed)

Typical animal source of

Zinc

Oysters

Shell fish

Red meats

Typical plant sources high in Zinc

swap to

Pumpkin seeds

Squash seeds

Leafy Greens

Beans

Chickpeas

Lentils

Typical animal source of

Calcium

Cows milk

swap to

Typical plant sources high in

 Calcium

Dark leafy greens:

Kale

Spinach

Bok choy

Collards

Swiss chard

Mixed lettuces

Broccoli