FOOD // PLANT-BASED
Vegan + plant-based
Train well without animal products.
A well-planned plant-based diet can support training.
Protein still matters — aim to include a solid protein source at most meals. Variety matters: mixing legumes, soy, grains, nuts and seeds covers more bases.
Some nutrients may need more attention depending on your overall diet. That's not a reason to avoid it — just something to know.
Neither vegan nor animal-based eating is automatically "better". Pick what suits you and do it well.
Protein sources
Plant protein powder and other suitable fortified foods also help.
Tofu
Good for: Meals, stir-fries, bowls, wraps.
Pre-marinated versions are quick.
Tempeh
Good for: Stir-fries, sandwiches, bowls.
Seitan
Good for: Stir-fries, wraps, 'meaty' dishes.
Made from wheat gluten — not for coeliacs.
Lentils
Good for: Curries, soups, pasta sauces.
Protein and carbs together, plus fibre.
Beans
Good for: Chilli, burritos, salads.
Tinned is fine.
Chickpeas
Good for: Curries, salads, hummus, roasted snacks.
Edamame
Good for: Snacks, bowls, stir-fries.
Frozen is easy.
Plant-based protein products
Good for: Burgers, mince swaps, quick meals.
Check the label — protein varies a lot.
Soy milk
Good for: Cereal, oats, smoothies.
Choose calcium-fortified if dairy-free.
Carbohydrates
Rice
Good for: Bowls, curries, stir-fries.
Microwave rice counts.
Potatoes
Good for: Roasts, mash, wedges.
Filling and cheap.
Sweet potato
Good for: Roasting, bowls.
Oats
Good for: Breakfast, overnight oats.
Good fibre source.
Pasta
Good for: Quick dinners.
Check egg-free if vegan.
Bread
Good for: Toast, sandwiches.
Wholegrain adds fibre. Some contain dairy.
Wraps
Good for: Lunches, quick dinners.
Quinoa
Good for: Bowls, salads.
A bit of protein too.
Couscous
Good for: 5-minute side.
Fats
Olive oil
Good for: Cooking, dressings.
Avocado
Good for: Toast, bowls, wraps.
Nuts
Good for: Snacks, oats, salads.
Energy-dense — a handful goes a long way.
Nut butter
Good for: Toast, oats, smoothies.
Seeds
Good for: Oats, salads, yoghurt.
Chia, flax and hemp add plant omega-3.
Tahini
Good for: Dressings, hummus, bowls.
Fruit + vegetables
Berries
Good for: Oats, yoghurt, snacks.
Frozen berries still count.
Bananas
Good for: Pre-training, snacks.
Apples
Good for: Snacks on the go.
Oranges
Good for: Snacks.
Leafy greens
Good for: Salads, wraps, stir into anything.
Broccoli
Good for: Sides, stir-fries.
Capsicum
Good for: Stir-fries, wraps, raw snacks.
Carrots
Good for: Raw snacks, roasting.
Tomatoes
Good for: Sauces, salads.
Tinned tomatoes count.
Frozen vegetables
Good for: Any meal, in minutes.
Frozen vegetables still count.
Nutrients to know about
EDUCATIONProtein
Easy to get enough with variety — tofu, tempeh, seitan, legumes, soy milk and plant protein products. Plant sources often come with fibre, so meals can be more filling.
Related: Protein powder →Vitamin B12
Not reliably found in unfortified plant foods. Fortified foods or a supplement are commonly used — worth discussing with a health professional.
Iron
Found in legumes, tofu, leafy greens and fortified cereals. Eating it with vitamin C-rich foods can help absorption.
Calcium
Calcium-set tofu, fortified plant milks, some leafy greens and tahini can contribute.
Iodine
Intake depends a lot on things like iodised salt and fortified foods. Worth knowing about.
Omega-3
Plant foods (flax, chia, walnuts) provide a different form to fish. Algae-based supplements exist for those who want them.
Related: Omega-3 / fish oil →Vitamin D
Mostly from sunlight; few foods contain much regardless of diet. Needs vary by location, season and skin.
Educational overview only — this doesn't diagnose anything. If you're concerned about a nutrient, speak with an appropriate health professional.