The ideal substitute for meat is tofu, because it offers the same amount of iron and protein, and can be prepared in many different ways. A chameleon ingredient, it takes the taste of the other foods with which it is mixed. Tempeh, which is obtained from fermented soybeans, is gaining more and more ground as a meat replacement, among other things because it has a similar texture.
On the market there are also “meat-like” products, based on soy protein and gluten, which are already offered in the form of patties or as “veggie meat crumbles”.
We are spoiled with choices in milk-replacement options: almond, rice, hemp, soy, etc., but it’s only soy beverage that has a similar protein content. For yogurt, you’ll find soy or coconut milk yogurts on the market, but remember that you can always make your own homemade version from a box of bacterial cultures or strains.
Specialty stores offer good choices of dairy-free vegan cheeses, often made from cashews or other nuts, and mixed with herbs and/or spices. The choice also depends on the recipe in which you want to use it. For example, to replace cheese in a gratin (scalloped potatoes), we recommend nutritional yeast, which gives a creamy effect with a small taste of hazelnut. As a bonus, it also increases the protein content of the dish.