You can use almond milk as a milk alternative.

You will need eggs. Your brain needs cholesterol to function properly and to heal any damage it encounters.

As far as foods, I suggest all organic, not "all natural" that's B.S. and usually GMO laced.

Be sure to eat nuts like almonds, walnuts,peanuts etc for the oils your body needs. Or you can take a flax seed oil, macadamia nut oil etc.. Your body needs oils, but healthy oils.

If you eat fruits stay with organic and eat dark fruits for anti oxidant protection, like blue berries.

For vegan protein sources, since you workout, you may want to try brown rice protein powder or pea protein.

Hope you find the info useful.