Your SWAP (Super Whole-food All Plant-based) Diet Vegan Food list
Want to know one of the easiest ways you can start making changes to your diet?
Start using meat and dairy alternatives in your regular or favorite dishes.
For example, instead of beef mince in your spaghetti bolognese or lasagne sauce, why not try a vegan or soy-based mince? These have a very similar taste and texture to beef mince but are free of animal fat and cholesterol.
You could also try the many other vegan meat and dairy alternatives that are available in most supermarkets.
Simply swap your less–healthy preferred animal-based foods with healthier animal-free alternatives.
You don’t need to sacrifice taste or texture.
*See below and click on the links for more information.
How To Swap Your Favourite Foods For Healthier, Whole-Food Plant-Based Vegan Options
My top 12 healthy vegan food swaps
- Cow’s milk — swap with soy milk, rice milk, almond milk or oat milk
- Cheese — swap with (non-dairy) soy cheese or nut cheese. Try healthier spreads like hummus or cheez sauce made from nutritional yeast instead
- Eggs — swap with scrambled tofu on wholemeal toast. Use egg replacer or baking soda when baking cakes
- Meat, sausages, minced beef, burgers, hot dogs, chicken nuggets. Swap with vegan varieties made from vegetable protein such as tofu or tempeh high-protein quinoa. Or beans and legumes such as baked beans, peanuts or lentils
- Potato chips and salty, fatty snacks – some chips are vegan, but if possible choose healthier options. These might include low-fat low-salt brown rice cakes, unsalted raw nuts, such as walnuts and almonds, or vegetable sticks with home—made dips such as hummus, salsa, or guacamole
- Caesar salad — swap with fresh green and red vegetable salads. You can add extras like avocado, sunflower seeds or chia seeds. And a light dressing such as apple cider or balsamic vinegar
- Ice-cream and yoghurt — swap with soy ice-cream varieties (such as Sanitarium or Tofutti). Try fruit sorbet or fruit ices, and soy yogurt
- Chocolate — swap milk and rich-centred chocolates with plain dark chocolate with a high cacao content (eat sparingly)
- Beer and wine — swap with non-alcoholic cider, non-alcoholic wines or mineral water
- Sugary cereals with full-fat dairy milk — swap with oatmeal porridge with oat milk. Choose a low-salt low-sugar cereal (like Australia’s Weetbix) with low-fat soy milk, or muesli with almond milk — with no added sugar, except for a little dried or fresh fruit such as blueberries or mashed banana
- White bread, rice and pasta — most of these are vegan, so they’re ethically okay. But from a health standpoint I recommend to swap them with whole-meal bread, rolls, brown rice and whole-meal pasta
- Butter and margarine — some margarines are vegan, but for healthier options try salsa, mustard, low-salt low-sugar sauces, chutneys, pickles and healthy dips (hummus), and avocado, tahini (sesame seed paste) or nut butters (use sparingly, and choose the natural varieties).
Tips For Substituting Animal Products When Eating Out
What happens when you’re eating out with your partner, or family or friends?
It is tempting to order whatever you feel like, regardless of its origin or nutritional value.
In truth, it’s not difficult to order a delicious meal with animal-free ingredients.
Most cultures have tempting vegetarian and vegan dishes.
Keep an eye out for them!
Plant-Based Options in Different Cultures
- Indian vegetarian/vegan dishes — There are many vegetarian Indians who avoid eating fish, meat or eggs. Vegetarian food is a major part of Indian culture and religion. Most Indian restaurants have a vegetarian section. Simply ask for it without ghee (butter oil) or other dairy additions.
- Chinese Buddhist vegetarian restaurants — Many Chinese Buddhists support a vegetarian diet. Chinese vegetarian restaurants are completely meat and dairy free, with typically a minimal use of eggs. Instead of meat, these restaurants use tofu, or soy—bean curd, and meat alternatives similar to beef, pork, duck and chicken. These are made from soy protein or wheat gluten (‘seitan’). Seitan has been around for thousands of years, having originated in ancient China.
- Mexican food is based on beans and corn. Of course meat and dairy foods can be added. But there is no reason you can’t enjoy vegan versions of classic Mexican dishes such as nachos, burritos, tortillas, quesadillas, tacos and fajitas. Replace meat, cheese and sour cream with beans, soy or nut cheese, and avocado.
- Italian food can offer several vegan options. These include pasta with Neapolitana or tomato-based sauce, gnocchi with pesto, bruschetta or foccacia with herbs or roasted vegetables, or vegan pizza (with dairy-free cheese, of course).
- Middle Eastern food includes such delights as falafel (a fried patty or ball made from ground chickpeas/garbanzo beans and spices), tabouli, vegetarian couscous, hummus (dip made from chickpeas, tahini, garlic and lemon juice), and baba ganoush, a spread and dip that is similar to hummus, made with eggplant instead of chickpeas.
- Japanese restaurants or take-away outlets often have plant-based options. These can be such delights as tofu and mixed vegetables, vegetable noodle dishes, veggie sushi or ‘nori’ rolls and miso soup.
Most cultures have healthy plant-based options for you to enjoy.
Many establishments will cater for healthy vegan alternatives.
However if you’re not sure, you can always check by ringing ahead of time.
*Whatever food choices you make, I recommend phasing out your reliance on animal products and processed foods.
Rather, focus on the healthiest whole plant foods – including vegetables, fruits, beans, legumes, whole grains, raw nuts and seeds.
Try vegan fast or convenience foods
What if you’re eating on the run? Or you don’t feel like cooking a 3-course meal?
These days there are many fast-food options available. These include veggie burgers, falafels, veggie burritos or souvlakis, noodles with stir-fried vegetables and nuts or tofu, rolls, wraps, foccacias, sandwiches, take-away curries and rice dishes, vegan spring rolls or nori rolls, vegetable samosas, pakoras, vegetable pancakes, and baked potatoes with coleslaw (avoid the sour cream, bacon pieces and dairy cheese).
Don’t forget raw food options for quick and easy snacks. Think fresh salad vegetables, fruit, dried fruit, and raw seeds and nuts.
These are full of heart-healthy vitamins, fibre, anti–oxidants and other nutrients like protein. They’re much better for you than, say, sweet biscuits/cookies or a bucket of hot chips.
Plant-Based Convenience Foods
There are also many plant-based convenience foods to choose from at the supermarket.
In the cold storage section you will often find such ready-made treats as vegetable pasties, vegan pies, schnitzels, ‘nuggets’, assorted veggie burgers, veggie bacon and veggie sausages and hot dogs, marinated tofu and tempeh.
These foods can be heated for about 10-15 minutes in a hot oven or pan. Then, serve them with a big plate of salad or steamed vegetables, as well as, perhaps, some wholegrain bread or brown rice.
There are also many healthier pre-prepared foods you can use.
Ready-made meals can be casseroles, stir–fries, soups and stews.
Consider beans, lentils, chickpeas, curry sauces, spaghetti sauces, soups, and vegetarian meat alternatives stored in tins, packets or jars.
For maximum health, focus on foods closest to their natural state, with as little processing as possible.
Choose foods such as beans, quinoa, chickpeas, rolled oats, raw seeds and nuts. And, most of all, fresh vegetables and fruit.
Whatever food choices you make, I recommend phasing out your reliance on animal products and processed foods.
Focus rather on the healthiest whole plant foods – including vegetables, fruits, beans, legumes, whole grains, raw nuts and seeds.
Disclaimer
This checklist, based my own experience and research, is intended for general informational purposes only.
It should not be substituted for medical advice.
Always follow the advice of your doctor or qualified medical health care professional. Seek appropriate medical advice before making any major changes to your diet.
Tom Perry