Nutrients you need as a Vegan or Vegetarian
Nutrients you need as a Vegan or Vegetarian
5th Jan, 2018

If you chose to become vegetarian or vegan for a short period or indefinitely, there are two things you need to make sure you focus on. Firstly, make it delicious, because if the change you make isn’t enjoyable then you won’t stick to it. There are lots of brilliant books and blogs out there with great recipes, you can start with this one, it’s my absolute favourite recipes. And secondly, it’s really important that you read up on how to replace the nutrients that you were getting previously from meat, fish and dairy products.

Below, with the help of our Nutritionist Rob Hobson, I have complied a list of the key nutrients you need and the foods that you can get them from meat, fish or dairy.

Although plant foods contain protein, they’re called ‘incomplete’ as they don’t contain all of the essential amino acids found in meat. It’s important that you combine your non-meat proteins together so the amino acid profiles complement each other (a lack of essential amino acids could impact on your body’s ability to build certain proteins and affect many aspect of your health as they are vital for the growth and repair of cells and tissues.

Known as ‘food combining’, this is simple to do by making meals that contain two or more of the non-meat protein sources (below).

Protein Sources:
Black-eyes beans
Split peas
For vegetarians only: Eggs

Vitamin B12, Omega Fatty Acids, Iron and Calcium are four essential micronutrients that are commonly found in food of animal origin.

Iron Sources
Dried fruit
Dark leafy vegetables (except spinach which can inhibit mineral absorption)
Wholegrains (oats and brown rice)

Calcium Sources
Fortified rice milk
Sunflower seeds
Dark leafy vegetable

Vitamin B12 Sources
Most nutitioists would recommend vegans or vegetarians taking a B12 supplement as is it difficult to get enough from non-meat sources and lack of this important vitamin can cause anemia, tiredness and extreme fatigue.

Omega Fatty Acids Sources
Chia seeds and oil
Flax seeds and oil

If you are interested to learn more about our Vegan package then click here.

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In a society where we are bombarded with so many mixed messages about what we should eat, what is good for us and what isn't, if there is one inexplicable truth, it is that facts are facts. We are really proud of how we source and prepare our food, so we wanted to share a few facts with you.

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Sustainable Meat Eating & Easy Alternatives

The people at Cowspiracy argue that animal agriculture is the most destructive industry facing the world today, and to make a difference we must eat less animal products and replace them with plants. We discuss easy alternatives to meat and other ways to get your protein fix.

We take away the stress of planning, shopping and cooking healthy meals.

Simply select the package that is right for you, choose your start date and duration, and look forward to your first delivery of wholesome food.

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