top of page

Plant-Based Food Substitutions

Want to go plant-based but not sure where to start?


Start off by simply substituting your normal animal-based food products for some plant-based alternatives.


In this day and age, there is an incredibly extensive range of pretty much everything you can ever imagine/need. You may find yourself quite surprised at just how great some of these can taste - a bonus is that not all products are full of chemicals or ingredients you don't know.


There are lots of items which are made from pretty great ingredients too, making it a lot easier to transition providing you with that peace of mind.

 

MILK

Options:

  • Soy milk

  • Almond milk

  • Oat milk

  • Cashew milk

  • Rice milk

  • Coconut milk

  • Macadamia milk

**Important note**:

  • Ensure milk is calcium fortified. Opt for one that contains at least 100mg per 100ml or 300mg of calcium per serve.

  • Soy milk is most similar to cow’s milk with protein & fat content.

 

EGGS

Different substitutions depend on the purpose.

  • For baking in a recipe – replace 1 egg with 1 tbsp ground flaxseeds + 3 tbsp water by simply mixing together and letting sit for 5 mins.

  • To replace eggs alone, try tofu instead – e.g. scrambled tofu instead of scrambled eggs.

  • Supermarkets now also stock egg replacers.


 

BUTTER

  • In a recipe can be easily replaced with plant- based butters, margarines, oils & sprays.

  • Healthy creamy alternatives can also include avocado & natural nut butters (depending on purpose).


 

CHEESE

  • Most supermarkets stock multiple plant-based cheeses.

  • Another option which closely resembles parmesan is nutritional yeast.

  • This is also a nutritional powerhouse as just 2tbsp packs in 7grams of protein, it also contains lots of B vitamins.

  • A tasty cashew cheese can also be easily made at home using cash