This is an informative detailed Guide On What Do Vegans Eat (+10 Recipes To Try). In this article, I will break down everything you need to know about what vegans can and cannot eat.
Also, an extra 10 easy recipes will be added to help you start cooking some healthy vegan meals.
So, What Do Vegans Eat?
it’s important to keep in mind that nowadays, there are so many vegan options out there – so believe me when I say, that you have already taken the hardest step, and that’s to go vegan!
So, let’s have a look at what foods vegans can eat:
Wheat is a grass widely cultivated for its seed, a cereal grain that is a worldwide staple food. That’s basically the flour we use every day. You see it in bread, cakes, muffins, cereal, etc.
However, just because you see bread in the store, doesn’t necessarily mean it’s vegan. That is why it’s so important to read the ingredients on everything you purchase.
2. Nuts, Seeds
Another fantastic vegan staple to include in your diet. Nut butter and seeds such as pumpkin seeds, flaxseeds, chia seeds – they are all regular in my vegan diet.
They are also so good for you – they pack important fats and nutrients for your body.
They are easy to incorporate too, you can sprinkle some seeds on your oatmeal, you can have chia puddings, you can eat a handful of nuts as a snack…the options are endless.
3. Soy Products
…Like Tofu! A wonderful source of protein. Another regular food of mine. I have tons and tons of recipes for tofu. ( check at the end of this article for easy recipes including tofu)
You have probably tried tofu and didn’t like it? – All you need, is to know how to cook it – and trust me, it will become your new staple food.
Other soy products include soybeans, aka edamame beans are a wonderful protein addition to your diet.
Also, don’t forget that a lot of ‘fake meats’ such as burgers and vegan sausages contain soy. They are not the healthiest things to consume, and I don’t generally recommend them, but they are not bad for a treat every so often.
Last but not least – soy milk too, perfect for the dairy milk alternative.
4. Legumes – AKA Chickpeas, Beans, Peas Etc
I love legumes. They were my staple food when I first started out as a Vegan. All I knew really was beans and rice haha. But trust me, the more you experiment, the more you read and learn about veganism the more you see how many options there are.
You can do so much with legumes – chickpeas, for example, you can make hummus of course, but you can even make desserts out of chickpeas too!
Think chickpea stews, sandwich filling, salads…so much! The same goes for beans and peas as well. I will leave some recipes at the end of this article.
5. Vegan Dairy Alternatives – Like Cheese, Ice Cream, Milks
Yep, there are vegan options for that too! You can either make them yourself (which I highly recommend, as shop-bought alternatives are generally not healthy)
You can still eat vegan ice creams, cheese, milk, – the vegan diet is so easy nowadays! I did say that! Everything you can think – you can have a vegan version of it.
You can get cheddar style vegan cheeses, mozzarella style cheeses, feta style cheese – I mean, honestly, veganism is easy!
What Do Vegans Eat For Breakfast:
Scrambled tofu sprinkled with black salt for eggy flavor this is my most favorite breakfast. it literally the same as scrambled eggs but without the eggs!
They can also eat oatmeal, toast with vegan butter spreads, jams, peanut butter, chia seed puddings, smoothies, muffins, – and the list goes on.
Check out this guide for more beginner’s vegan tips and shopping list ideas.
What Do Vegans Eat For Protein
Oh, that question…baffles the meat-eaters really. But the answer is really simple. They eat food! Every food contains protein, even vegetables, and fruit. Take broccoli for an example, it packs 3g of protein per 100g ( about 1 cup)
Potatoes contain a good amount of protein, peas are my favorite, they pack a lot of protein too. Trust me, protein isn’t a problem in the vegan diet. All these fake meats in the market have as much (if not more) protein than meat!
Let’s say you have chia pudding for breakfast, tofu stir-fry for lunch, and bean stew for dinner, you will get all the protein you need for the day if not more. And we haven’t even included snacks between meals!
Vegan Foods That I Consume Regularly As A Vegan:
I am a chef, so I like to experiment and cook with loads of different foods and condiments. However, there are some foods that I consume regularly as a vegan. I thought to drop a list here for you, so you get inspired and hopefully help you!
1. Beans – I love, love beans, the same goes for chickpeas. I eat hummus regularly ( I make it myself of course ) So, I always have a healthy snack to dip my veggies in! Note: I have a bit of an obsession with hummus, so don’t be freaked out when you look into my recipes – and see 100 different variations I have created of hummus 😀
3.Nuts – another obsession I have is peanut butter, but recently I switched to almond butter. I like using nut butter in my bakes or smoothies.
4. Tofu – Although I have to be wary of soy, as it doesn’t agree with my body very well, but I have a tofu meal once a week. Ppsss – did you know you can make bacon out of tofu? Check this recipe.
5.Sweet potatoes – they are unique. I love them. I make desserts with them too, I also eat them baked with a bit of hummus as a snack, I mean they are regular in my diet.
6. Fruit & Vegetables – of course. I am not a massive fan of kale, but I do like it in smoothies. The more fruits and vegetables you include, the better.
9. Occasional Treats – Beyond Vegan Burgers, Vegan Ice-creams, Vegan Chocolate
What Do Vegans Not Eat?
Alright, so this one is simple. Vegans do not consume any products that are animal-based.
1. Dairy products, include, cheese, cow’s milk, yogurts, ice creams, butter and etc.
3. Honey! – Why you may wonder? Well, it’s an animal product, and the common typical human behavior is to exploit and abuse to extract what they want. The same goes for bees and honey.
4. White Sugar in some countries! – But why? – In some countries, white sugar is made with bone char. Bone char helps to make the sugar whiter. Bone char is used in the refinement process of sugar. Whilst sugar itself is plant-based, the fact that bone char is used means that the process to make the sugar involves animal products, thus rendering it unsuitable for vegans.
5. Meat – Obviously!
10 Easy Recipes To Try!
So this was my Guide On What Do Vegans Eat (+10 Recipes To Try)!
I hope it helped you feel less stressed about what you can eat as a vegan.
Just don’t overthink it. When you shop, read the ingredients carefully, and the more you do it, the easier it will get.
You have already done the hardest part – and that’s to go vegan!
Have a lovely day and if you have any feedback or questions – drop me a comment below, or find me and message me directly on Instagram, Pinterest, YouTube, or Facebook!