While the restriction of animal foods might be associated with a heightened risk of osteopenia, it's entirely possible to maintain healthy bones on a vegetarian or vegan diet.
Here are some suggestions:
Diversify Your Diet: Consume a variety of plant-based calcium sources like fortified plant milks, tofu, almonds, chia seeds, and green leafy vegetables.
Supplement Wisely: Consider taking supplements for Vitamin B12, Vitamin D, and calcium if you're not getting enough from food sources.
Watch Phytate Intake: If consuming high-phytate foods, consider methods like soaking, sprouting, or fermenting, which can reduce phytate content.
Monitor Protein Intake: Ensure you're getting sufficient protein from diverse sources like lentils, beans, nuts, seeds, and whole grains.