Seek variety

Seek variety
Getting all the nutrients you need is easy when you eat a wide variety of foods. Fill your plate with foods of every colour in the rainbow. Switch up your meals, and be sure to eat from all of the vegan food groups: fruits, vegetables, grains, beans and nuts.
Fuel your body

Fuel your body
Stay energised by making sure you add plenty of calorie-rich foods like nuts, seeds, beans, lentils, plant-based meats and healthy oils to your plate, along with plenty of vegetables, making sure you have a good balance of everything – including protein and iron.
Go green

Go green
Leafy greens like kale, spinach and silverbeet are true stars of the vegetable world. They’re bursting with essential nutrients, such as calcium, fibre, iron, zinc, iodine and magnesium, plus many B vitamins and vitamins A, C and K. Fry them with garlic to serve as a side, throw them into your veg burritos, salads or sandwiches, or blend them into a smoothie for a big daily energy boost.
Healthy balance

Healthy balance
Eating plant-basedvegetarianvegan can have huge advantages for your health, but it is possible to be a ‘junk food veganvegetarianvegan’. Whilst we all indulge sometimes, you’ll feel best if you make sure you’re eating plenty of fruit, vegetables, beans and whole grains — the closer they are to their natural, unprocessed state, the better. Your body will thank you!
It is essential to supplement a plant-based diet with B12 vitamins or B12-fortified foods, as there are no plant sources for this critical nutrient. For nutritional advice specific to your situation, please consult with a registered health professional, like a plant-based dietitian.
Dig in!



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