Tips for getting enough calcium on a plant-based diet

Soulara Goodness Gracias Bowl

You know we love to indulge in some real feasts when we’re dining out for our foodie reviews, but what you might not know is we try and keep it pretty clean outside of that. One of our fave ways to keep a balanced diet and ensure we’re getting lots of veggies in is by chowing down on Soulara’s plant-based ready-made meals.

If you’re looking to live a more plant-based life, Soulara is a great way to switch up some of your meals easily. They have 60+ meals, breakfasts, snacks and drinks on the menu, with new dishes weekly, so you can always have a stocked fridge with plenty of plant-based treats.

When trying to eat fewer animal products though, you might not know where to start to get enough of the nutrients you usually get from meat and dairy. The average adult needs about 1000mg of dairy for example, but where can you get calcium from if not milk and cheese? We’ve put together a list of six plant-based foods packed with calcium, so you can ditch the dairy and still keep your bones and muscles strong.

Soulara Supercharged Satay


Soy products are a great way to up your calcium intake easily. From soy milk to edamame, tofu to tempeh, there are plenty of tasty soy products on the market you can play around with. Soulara’s Supercharged Satay takes firm cubes of tofu and tosses them in a peanut satay sauce, making them a delicious way to get some soy into your diet.


A wide variety of nuts offer a small amount of calcium, but almonds have the highest. Just a quarter of a cup contains about 10% of your recommended daily intake. Brazil nuts, walnuts, pistachios, hazelnuts and macadamias also have a good amount of calcium, while also being rich in antioxidants, vitamins and minerals.

Leafy Greens

Is there no end to the benefits of leafy greens? Half a cup of spinach, bok choy or collard greens carries about 8-14% of the recommended daily intake of calcium, making it an easy and nutritious way to get your dose up.

Soulara Deva Dahl Makhani

Beans and Lentils

Not just rich in fibre, protein, vitamins and minerals, you can also find a healthy dose of calcium in beans and lentils. That includes chickpeas, white beans, black beans and kidney beans. One of our fave ways to get some extra beans into our diet is with Soulara’s Deva Dahl Makhani, which simmers both black lentils and kidney beans in a fragrant, spice-laden curry sauce we can’t get enough of.


As well as being delicious, seaweed is also a great source of calcium. Wakame in particular, commonly found in Japanese restaurants and Asian supermarkets, is tasty when eaten raw and can give you around 12% of the recommended daily intake of calcium per cup. Book us into the nearest sushi restaurant!

If you’re keen to get some plant-based goodness delivered to your door, you can check out what’s on the menu this week on the Soulara website and use our code THEADELAIDIAN30 for $30 off your first order!

Image credit: Soulara

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