canva
1. Legumes
Legumes are rich in protein- and iron-rich plant sources. Beans, lentils, and peas are excellent source that contains 10–20 grams of protein. It’s an excellent source of fiber, slowly digested carbs, iron, folate, calcium, potassium, zinc, antioxidants, and other health-promoting plant compounds. Eating legumes along with vitamin C- fruits and vegetables can increase your absorption of iron and increase metabolism.
2. Tofu and other minimally processed meat substitutes
Tofu and tempeh are processed meat substitutes made from soybeans. They contain 9–20 grams of protein. They’re good sources of iron and calcium. Tempeh is made from fermented soybeans. It has a distinctive flavor that makes it a popular replacement for fish. Seitan is another popular meat alternative. It provides about 18 grams of protein 100 grams also contains iron, calcium, and phosphorus.
3. Seaweed
Seaweed contains DHA, an essential fatty acid that has many health benefits. Spirulina and Chlorella are also good sources of complete protein. Seaweed contains magnesium, manganese, potassium, and is a good source of antioxidants. It is a great source of vitamin B12.
4. Sprouted and fermented plant foods
Fermented plant foods are rich in probiotic bacteria, which help improve immune function and digestive health. It contains vitamin K2, which promotes bone and dental health as well as helps decrease the risk of heart disease and inhibit the growth of cancer cells. Sprouted or fermented products such as Ezekiel bread, tempeh, miso, natto, sauerkraut, pickles, kimchi, and kombucha are excellent for tuning vegan.
5. Whole grains, cereals, and pseudocereals
Whole grains, cereals, and pseudocereals are good sources of fiber, and iron, as well as B vitamins, magnesium, phosphorus, zinc, and selenium; some varieties are more nutritious than others, especially when it comes to protein.
Fruits and vegetables; these types of foods are often are nutritious. These are the best ways to add vitamin- and mineral-rich fruits and vegetables to your meals. Some examples are leafy greens such as bok choy, spinach, kale, watercress, and mustard greens. Broccoli, turnip greens, artichokes, and black currants are also great options and also they don’t add much to the weight just fulfill the body requirement.
6. Vegan meat
When it comes to vegetarian meat, one can barely point out the difference because of its uncanny similarity. But several ingredients like plant-based proteins, soy, potato protein, pea protein, mung bean protein, and even rice protein are used in the process. These ingredients combined with other ingredients give the perfect chewy texture and juiciness to vegetarian meat as well and are a great source of nutrients for fighting diseases.