What Do Vegans Eat? Psst…No Need To Be Perfect.
Wondering what those on a plant-based diet eat on a daily basis? When it comes to veganism, it's quicker to list the foods we can't eat before listing those we can eat. After all, there are tens of thousands of edible plant species, and only a few animal-based foods that we commonly eat. In fact, most vegans claim that they've expanded their palate and culinary knowledge since making the switch to plants!
If you're interested in going vegan, know that you'll discover so many new foods you've never tried or heard of along the way! This is a big part of what makes veganism so fun for beginners. You'll likely become a better chef, food critic, and possibly a nutrition scholar over the first few weeks of your journey. And best of all, you'll be doing all of this for the welfare of farmed animals, who we believe deserve a happy life, or at the very least, one that's free from cruelty and suffering.
So, keep reading and discover what foods vegans eat, which they avoid, and why. We'll even share a few of our favorite vegan recipes with you, so you can get cooking today!
What Foods Do Vegans Keep Off Their Plate?
Meat, Poultry, & Seafood
Perhaps the most obvious food products vegans avoid are those made from animal flesh. These include all cuts and organs derived from cows, chicken, pork, sheep, goats, turkey, ducks, fish, mollusks, crustaceans, and any other sentient land or sea creature.
Dairy & Eggs
Something that differentiates vegan diets from vegetarian diets is that vegans avoid dairy or egg products. This would include all food products resulting from the pregnancy and lactation of sentient beings. For example, cow/goat milk, cow/goat cheese, whey, casein, yogurt, kefir, cream, sour cream, mayo, chicken eggs, quail eggs, and caviar are all foods ethical vegans try their best to avoid.
You may be wondering: "Why do vegans exclude these products if the animals aren't killed?" The idea that animals raised for dairy and eggs are left to live happy lives on green pastures after they've retired is sadly a misconception. All animals that are no longer of use to the animal agriculture industry are 'discarded' (in other words, sent off to slaughter) like any other product. However, even if this weren't the case, ethical vegans are aware that female animals in this industry are constantly mistreated and forcibly impregnated to produce dairy products.
The objectification and exploitation of animals is precisely what vegans hope to abolish. That's why those following an ethical vegan diet, according to the Vegan Society (founders of veganism), "exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food[...]." While it's important to recognize that perfection may not be possible in such an imperfect world, ethical vegans do avoid animal products whenever it is possible for them. This means they do not willingly support animal cruelty in any of its forms.
Animal Fats
In our current food system, even animal fats are used as food additives or ingredients. These typically include butter, lard (pork fat), ghee, tallow (beef fat), mono- and diglycerides, glycerin, caprylic acid, and stearic acid. However, keep in mind that some of these additives may sometimes be derived from plant fats, meaning the best you can do is check the label for a vegan logo or certification if you aren't sure about them.
Bee Derivatives
Wondering why vegans avoid bee products? Quite simply, we're against the commodification of animals in any form. However, this doesn't mean we should necessarily oppose or protest the work of small ethical beekeepers, who often help to conserve bee populations and keep them healthy.
That said, accessing foods produced by ethical beekeepers can be challenging for many vegans, and ultimately, unnecessary for most. Meanwhile, most of the bee-derived products found at the store are produced through industrial apiculture, which does more harm to bee populations than good. More on this here!
To be sure our purchases aren't negatively affecting the bees (whose existence is necessary for most life on Earth), many vegans simply try to avoid any bee derivatives like honey, honeycomb, royal jelly, beeswax, pollen, and propolis (used as a natural additive in cakes, sweets, and other foods).
Animal Bone Derivatives
Did you know animal bone derivatives are widely used as food additives? They can be used in everything from jelly, to soups, to desserts, to supplements. So, if you want to keep animal bones out of your diet, you can always scan the ingredients list of your products and watch out for any mention the following ingredients:
Gel/gelatin. This gelification agent is made from animal bones, skin, and connective tissue. It's found in candies, jello, jams, sauces, and other foods.
Bone broth. This common ingredient is often used to make soup and broths.
Bone meal. You may find bone meal used as a source of calcium in a variety of foods or supplements.
Bone phosphate. This additive is typically used as an anti-caking agent, emulsifier, and a source of phosphorous in supplements and processed foods.
Other Animal-Derived Food Additives
When it comes to processed foods, things can get a lot trickier for vegans. This is because hundreds of food additives may be sourced directly from animal byproducts, or even from other animal-based additives. As confusing and complex as this seems, keep in mind that most vegans try to avoid ultra-processed foods anyway, as they can be quite harmful for our health.
Nonetheless, if you are going vegan solely for ethical reasons, you may wish to keep indulging in processed foods. If this is the case, you simply want to check the ingredients list for any of the ingredients mentioned below. Or, simply do a quick Google search if you're unsure about an ingredient. Either way, it's always an excellent idea to learn about the ingredients you consume!
Albumen. This egg derivative is often used as a protein ingredient in processed foods.
Carmine/Cochineal/Carminic Acid. Although this additive is totally natural, it's certainly not vegan-friendly. That's because it's obtained by grinding cochineals (insects) to extract their carminic acid. This produces a bright red dye, which is used as a food and cosmetic colorant.
Cholecalciferol (Vitamin D3). While vitamin D3 is widely recognized as the superior source of vitamin D if you cannot easily get it from sunlight, it's often derived from lanolin, or sheep wool grease. So, if your orange juice, cereal, or other processed foods are fortified with vitamin D, you may consider this before purchasing. However, there are animal-free D3 alternatives used in vegan supplements, which are often derived from lichen.
Cholic Acid. This additive can be produced synthetically, however it is often derived from the bile of cows. So, if you come across a product that contains this ingredient, you'll want to look for a vegan label or logo to be sure it's free from animal derivatives.
Confectioner's Glaze/Confectioner's Resin. This shiny coating for cakes, candies, and other glazed treats contains 20-50% shellac, or hardened lac bug secretions. Around 300,000 bugs are killed for every 2.2 pounds of shellac produced, so you'll certainly want to watch out for this one. More info here!
Guanylic Acid. Sometimes derived from fish, guanylic acid may not be suitable for the vegan diet. Simply check the label for a vegan logo to be sure, or in certain cases, you may need to send a quick message to the manufacturer to make sure the product is vegan.
Inosinic Acid. Used as a flavor enhancer, this ingredient is often sourced from fish or other animals.
Lactitol. Many low-calorie or low-sugar foods may contain lactitol, which is derived from milk sugar.
Lactose. All animal milk contains lactose. So, while all babies should consume lactose from breast milk, older children and teenagers no longer need this sugar. When used in commercial, store-bought foods, it is derived from cow's milk.
Lanolin (Gum Base). Did you know sheep wool grease is a relatively common additive found in processed foods? In fact, it's often listed as 'gum base', which is used in many commercial chewing gums. It's also used as a softener in some foods.
L-Cystine Hydrochloride. Mostly derived from animal hair or feathers, l-cystine hydrochloride is not typically vegan. You'll want to watch out for this ingredient in your store-bought baked goods!
Lecithin. While soy lecithin is vegan-friendly, other lecithins may be derived from egg yolks, or animal tissues and organs. When added to food, it serves as a thickener, emulsifier, humectant, and softener.
Lipase. Commercially, lipases are used to produce dairy products, baked goods, juices, and alcoholic beverages. They can be derived from fungal or animal sources, meaning their vegan status depends on the info provided on the product label. If you find a vegan logo, you're in the clear!
Lysozyme. Generally obtained from egg whites, this additive is not typically vegan. It's sometimes used as a preservative for alcoholic drinks, fruits, and even tofu! So, you may want to keep an eye out for this one.
Maltol. This additive may be produced using lactose, however it does not contain lactose. It could also be derived from plant sources. You may choose to look for a vegan label to be sure any products containing this ingredient are indeed vegan.
Methionene. Often obtained from egg albumen and casein, this essential amino acid is not usually vegan when used in processed foods. However, you can obtain it naturally in your plant-based diet when you consume fruits, vegetables, legumes, and nuts.
Natural Flavors. Both vegans and health-conscious consumers in general may cringe at the sight of this ambiguous ingredient, since it tells us almost nothing about what is going into our food! Not only is the term 'natural' quite vague, meaning almost absolutely nothing, this extremely common additive could encapsulate up to 100 different ingredients listen on an FDA database containing around 3,000 animal and plant-derived food flavorings. Because of the frequency with which you'll spot this one in your ingredient lists, you may find yourself simply choosing to ignore it, or you could preferably try to find a vegan logo on the product label to be sure.
Panthenol/Provitamin B-5. Almost always derived from an animal source when used commercially, the panthenol you spot in ingredient lists is probably non-vegan. It's used in supplements and foods, so simply keep an eye out for it.
Pepsin. While vegan alternatives to pepsin have been developed, it is generally obtained from pig stomachs. It's often used as medicine to treat digestive disorders, or to modify certain foods like soy protein, non-dairy foods, instant cereals, or gelatin.
Foods Processed With Animal-Derivatives
At times, food manufacturers will use animal derivatives not as ingredients, but as processing agents to modify their foods. For example, wine and beer may be refined/clarified with gelatin, chitosan (a sugar derived from crustacean shells), isinglass (fish bladder), or egg whites.
Likewise, refined sugar produced in the US is sometimes whitened with animal bone char. Even seemingly vegan-friendly foods like non-dairy snacks, soy protein, and instant cereals can be modified with the help of pepsin, which is obtained from pig stomachs!
You may now be discovering just how impossible it is to be a perfect vegan. That's okay! Simply do your best to avoid foods produced with animal derivatives, and you'll make an incredibly huge impact.
Foods Tested on Animals
Meanwhile, there are certain foods vegans avoid because they contain novel ingredients that were tested on animals to ensure their safety. These include Splenda sweeteners, Lipton's Tea, and even Impossible Foods' plant-based meats, which contain animal-tested soy leghemoglobin.
You may also try to avoid synthetic food colorants, which are rigorously tested on animals due to the safety concerns surrounding them.
If you're looking at the above lists of complicated animal-derived ingredients thinking, "What am I getting myself into?!", take a deep breath. For the sake of practicality, we're sure most vegans pay little attention to many of these ambiguous additives. We believe this is totally valid. You can still make a major difference for the animals and our planet by simply avoiding the most obvious animal ingredients like meat, dairy, eggs, and seafood. After all, animal-derived additives are only accessible to food manufacturers because they're byproducts of the animal agriculture industry. While avoiding all animal derivatives is the ideal, we can make the greatest impact by targeting this industry directly.
On the other hand, many vegans simply can't stomach the idea of consuming animal parts after having witnessed their suffering. This is certainly valid, too. So, whichever stance you take, don't let others make you feel any more or less vegan because of how deeply you look into complex animal derivatives. After all, it's about doing your best to avoid products that lead to animal suffering, for as long as possible. If we want the whole world to help us save animals, we can't disregard the struggles many communities face when it comes to accessing 100% animal-free foods.
In short, our advice is to keep things as simple as you need to so you can keep saving and defending animals for the long run! But please don't let this keep you from learning as much as possible about how your food was produced, or from being aware of which animal derivatives you can replace or avoid.
So, What Do Vegans Eat?
Now that we've gone through the foods vegans actively try to avoid, let's take a look at some of the foods vegans would happily scoop onto their plates! As we've mentioned earlier, these would include tens of thousands of edible plant species. So, while we won't list them all, we will mention all food groups vegans consume, and some helpful examples.
Fruits & Vegetables
This is the food group you likely think of first when you picture plant-based foods. This category is made up of (using their respective culinary classifications):
Starchy root vegetables. Potatoes, sweet potatoes, carrots beets, onions, squash, etc.
Non-starchy vegetables. Peppers, tomatoes, zucchini, artichoke, sprouts, celery, etc.
Cruciferous vegetables. Broccoli, cabbage, brussell sprouts, collard greens, radishes, kale, etc.
Leafy vegetables. Spinach, watercress, mustard greens, romaine lettuce, iceberg lettuce, purslane, etc.
Mushrooms. Although they're technically not considered vegetables, but instead fungi, mushrooms are typically used the same way veggies are when it comes to vegan cooking. Go for shiitake, maitake, oyster, portobello, king oyster, chanterelles, or porcini mushrooms for the most savory, earthy, and meat-like stew or broth.
Melons. Canteloupe, honeydew, watermelon, papaya, etc.
Berries. Blueberries, strawberries, raspberries, blackberries, currants, goji berries, cranberries, etc.
Citrus. Oranges, tangerines, lemons, limes, grapefruits, pomelos, mandarins, etc.
Pomes. Apples, pears, etc.
Drupes. Dates, cherries, apricots, plums, peaches, mangoes, lychee, etc.
Other fruits. Pineapples, avocados, bananas, grapes, passion fruit, durian, jackfruit, dragon fruit, starfruit, guava, etc.
While most vegans do love to chow down on veggie stir-fries, colorful salads, smoothie bowls, vegetable soups, mashed potatoes, lettuce wraps, root veggie chips, raw carrot/celery sticks, fruit salads, and more, this is not the only food group we enjoy!
Even so, lucky for us, there are over 2,000 different types of edible fruits, and over 1,000 types of edible veggies for us to chow down on as vegans!
Whole/Refined Grains
While whole grains are clearly the healthier choice, even vegans like to enjoy some white bread, white rice, or refined pasta every once in a while! We also like to munch on granola bars, oats, cakes, quinoa, muffins, rice cakes, noodles, wheat tortillas, and other grain-based foods. However, those who want to include some extra fiber in their diets should definitely stick to whole grains most of the time.
Did you know there are 21 types of edible grains? So, if you're sick of wheat, oats, barley, and quinoa, try something new every once in a while to increase the plant diversity in your diet!
Legumes/Pulses
Where do vegans get their protein, you ask? Most vegan protein comes from the legume category, which covers beans, peas, and lentils. While these foods are not necessarily considered 'protein sources,' since they are composed mostly of carbohydrates, they do typically provide the bulk of vegans' protein intake. In fact, most true vegan protein sources (composed mostly of protein, with minimal carbohydrates), like tofu, TVP, plant protein powders, and tempeh are derived from legumes; specifically, from soy and peas.
So, does this mean vegans rely heavily on soy to reach their daily protein intake? Not necessarily! Foods like tofu, TVP, vegan protein powder, and tempeh can all be made with alternative legumes like chickpeas, peas, peanuts, and some are even made from seeds, like hemp seeds or pumpkin seeds. We can even make a very realistic egg substitute by simply grinding mung beans! For example, this is how JUST Egg is made.
There are 16,000 types of legumes, 400 types of beans, 4 main categories of lentils, and 3 types of peas on Earth, meaning the possibilities are endless, and protein abounds for plant-based dieters.
Nuts & Seeds
This food group can also provide a substantial percentage of a vegan's daily protein intake. By adding a spoonful of peanut butter to our oats, sprinkling some pumpkin seeds over our salads and bowls, indulging in some chia pudding, or tossing a spoonful of hemp seeds into our smoothies, we get a major nutritional boost!
Not only are nuts and seeds loaded with protein, they also contain many of the healthy fats and essential micronutrients we require. After all, this is the most nutrient-dense food group out of all plant food groups. However, we don't tend to consume nuts and seeds in large amounts because they are very high in fiber and fat, which makes them extremely satiating and calorie dense.
There are dozens of edible nuts, and countless varieties of edible seeds to enjoy on a plant-based diet. It's a good idea to include some hemp seeds, flaxseeds, chia seeds, or walnuts in your meals for a healthy dose of omega-3 fatty acids, iron, and other essential nutrients! Just a couple spoonfuls or a handful of nuts and seeds every day can go a long way.
Herbs & Spices
Finally, we have the most flavorful plant food group of them all! In fact, we believe even animal foods, which are widely considered the most savory food group, would not be nearly as tasty without the help of this plant food group!
Going vegan can turn you into an expert chef precisely because you may rely a bit more heavily on herbs and spices to create a delicious dish every time. While some who prefer to spend little time in the kitchen may see this as a drawback to the vegan lifestyle, most vegans end up thoroughly enjoying the process of cooking and seasoning each ingredient to perfection. In fact, it's the ultimate test of culinary creativity!
If you ever get bored of using the same spices and flavors in your cooking, know that there are over 200 spices to try during your lifetime. And in total, there are around 100 edible herbs. Over the years, you'll discover which ones to keep coming back to, and which ones you'd rather leave out of your cooking.
Something we love about herbs and spices is how rich they are in antioxidant power! Indeed, this category possess the highest ORAC (oxygen radical absorbance capacity) values out of all food groups. So, if you want to reap the disease-fighting, anti-aging properties of antioxidants to their maximum extent, you'll want to get familiar with your spice cabinet.
Vegan Recipes to Try Today!
Want to start experimenting with plant foods and vegan cooking today? Check out some of our absolute favorite vegan dishes that we keep coming back to over and over again!
Our Top Vegan Breakfasts
Easy Tofu Scramble. You can whip up a quick tofu scramble by simply crumbling up a block of tofu and sautéing it with some turmeric and nutritional yeast, along with any additional spices and vegetables you enjoy. Here's how we like to prepare ours!
Fluffy Vegan Pancakes. Vegans like pancakes, too! Our version was created for the ultimate fluffy texture, but you can add a spoonful of chia seeds, a scoop of vegan protein powder, or some chopped fruits to add some more nutrition if you'd like.
Overnight Oats. If you haven't tried this creamy breakfast staple, you're missing out! In our recipe, we show you 4 ways to prep this healthy, fiber-loaded dish so you can enjoy it as early as tomorrow morning!
Our Top Vegan Lunches
Quick Vegan Burritos. Burritos can be a lifesaver for vegans when we're out of ideas and need a go-to meal! We personally like to load ours up with vegan meat crumbles, beans, rice, vegetables, and some yummy guac. Check out our easy recipe for some guidance!
Healthy Minestrone. For chilly winter days, plant-based eaters can cuddle up with a cup of hot bean and veggie soup! Our favorite is traditional minestrone, which contains a variety of beans, tomato sauce, vegetables, and pasta. Try it now!
Veggie Burgers. If you're just starting your vegan journey, it's a great idea to prep some vegan patties ahead of time, and toss them in the freezer to have on busy days. You can top your salads with a black bean patty for extra protein, crumble it to whip up a quick vegan bolognese sauce or taco meat, or simply enjoy it on a bun with some fresh, crunchy veggies! Check out our top three veggie burger recipes here.
Our Top Vegan Dinners
Vegan Chili. Warm, hearty, and packed with nutrition, we have our favorite vegan chili recipe! This one is made with two types of beans, cilantro, and cumin for authentic flavor. We like to enjoy it with some quinoa or brown rice, but it's also great over tortillas chips, bread, or on its own!
Meat and Dairy-Free Lasagna. An indulgent dish made with TVP, vegan tofu ricotta, and dairy-free cheese, you have to try this recipe at least once!
Tofu Veggie Stir Fry. If you're looking for a dish you can whip up in minutes, this is it! Made with a sweet ginger sauce, non-GMO tofu, and any veggies you have on hand, you can't go wrong with this one.
Our Top Vegan Desserts
Dairy-Free Orange Chia Pudding. For a simple and healthy treat you can enjoy every day, try this delicious chia pudding! It's made with just 5 ingredients, and does not require any cooking or baking.
Vegan Chocolate Zucchini Cake. Yes, you can add zucchini to your chocolate cake! It's actually delicious, and you don't taste it at all. I felt this made the cake so much richer, and it certainly added more nutrition and fiber. Perfect for little ones who refuse to eat their veggies!
Vegan Peanut Butter Cookies. Although we wouldn't necessarily call them healthy, these cookies are cholesterol-free and loaded with healthy fats! You can also swap the refined flour for whole wheat flour to add more fiber and nutrition. Either way, they are the perfect treat to share with friends and show them how delicious vegan desserts can be!
Now that we've covered what vegans eat, we hope you feel more confident to give this lifestyle a try. If you need more help, we send out a weekly newsletter with tons of tips, advice, news, and recommendations to simplify your vegan lifestyle and walk you through your journey step-by-step. And best of all, it's totally free. Sign up today!
