What foods can I eat on a vegan diet? A comprehensive guide

October 26, 2025 •

4 min read

According to the Academy of Nutrition and Dietetics, a well-planned vegan diet is appropriate for individuals during all stages of the lifecycle, including pregnancy, lactation, infancy, childhood, and adolescence. To ensure all nutritional needs are met, it is important to know exactly what foods can I eat on a vegan diet and how to plan meals effectively. This guide will walk you through the essential food groups and key nutrients.

Quick Summary

This article outlines the wide variety of plant-based foods that can be enjoyed on a vegan diet, from whole grains and vegetables to meat and dairy alternatives. It covers key food groups, explains how to obtain essential nutrients like protein, calcium, and B12, and offers practical tips for meal planning.

Key Points

Embrace Whole Plant Foods: Base your diet on a wide variety of fruits, vegetables, legumes, whole grains, nuts, and seeds for optimal nutrition.
Source Reliable Protein: Get your protein from diverse plant-based sources like tofu, lentils, beans, and nuts, which also provide fiber and other essential nutrients.
Prioritize Fortified Foods: Incorporate fortified plant milks, cereals, and nutritional yeast to ensure adequate intake of nutrients like vitamin B12 and calcium.
Supplement for B12: Since vitamin B12 is not reliably available from plant sources, a supplement is essential for all vegans.
Pair Iron and Vitamin C: Boost your body's absorption of plant-based iron by eating iron-rich foods alongside vitamin C sources, such as bell peppers or citrus fruits.
Explore Plant-Based Alternatives: Take advantage of the growing market of vegan products, from dairy-free cheeses and yogurts to meat substitutes, to add variety to your meals.

Core Vegan Food Groups

A vegan diet is centered around plant-based foods and excludes all animal products, including meat, dairy, eggs, and honey. This diverse eating pattern can be rich in fiber, vitamins, and minerals. A healthy vegan diet is based on whole, unprocessed foods like vegetables, fruits, whole grains, legumes, nuts, and seeds.

Fruits and Vegetables

These should form the foundation of your diet. They are packed with vitamins, minerals, fiber, and antioxidants. Aim for a wide variety of colors to ensure a broad spectrum of nutrients.

Fruits: Apples, bananas, berries, citrus fruits, grapes, melons, and dried fruits like figs and apricots.
Vegetables: Leafy greens (kale, spinach), cruciferous vegetables (broccoli, cabbage), root vegetables (sweet potatoes, carrots), and a range of other options like bell peppers, zucchini, and mushrooms.

Legumes

Legumes are excellent sources of plant-based protein, iron, and fiber. They are budget-friendly and incredibly versatile.

Beans: Black beans, kidney beans, chickpeas (garbanzo beans), and cannellini beans.
Lentils: Red, green, and brown lentils can be used in soups, curries, and salads.
Peas: Green peas are a surprising source of protein.

Grains and Starches

Whole grains provide complex carbohydrates and fiber, which help keep you feeling full and energized. Choose wholegrain options whenever possible.

Whole Grains: Quinoa, brown rice, oats, millet, and barley.
Breads and Pasta: Opt for whole-grain varieties.
Starchy Vegetables: Potatoes, sweet potatoes, and corn.

Nuts and Seeds

These offer healthy fats, protein, and minerals. They make excellent snacks, toppings, or ingredients in sauces and spreads.

Nuts: Almonds, walnuts, cashews, and hazelnuts.
Seeds: Chia seeds, flaxseeds, hemp seeds, and pumpkin seeds.
Butters and Pastes: Natural peanut butter, almond butter, and tahini (sesame seed paste).

Plant-Based Protein and Replacements

One of the most common questions about a vegan diet concerns protein. It is easy to meet your protein needs by incorporating a variety of protein-rich plant foods.

Soy Products: Tofu, tempeh, and edamame are complete protein sources, meaning they contain all nine essential amino acids.
Seitan: Made from wheat gluten, seitan is a high-protein meat alternative.
Meat Substitutes: Many brands offer vegan burgers, sausages, and mince made from soy, pea protein, or wheat gluten.
Nutritional Yeast: This inactive yeast adds a cheesy flavor to dishes and is often fortified with vitamin B12.

Fortified Foods and Supplements

While a well-planned vegan diet can provide most nutrients, some are harder to get naturally and may require fortified foods or supplements.

Vitamin B12: This vitamin is crucial for nerve function and blood cells and is not found reliably in plant foods. Fortified cereals, plant milks, and nutritional yeast are good sources, but a supplement is highly recommended.
Calcium: Fortified plant milks (soy, almond, oat), tofu set with calcium salts, and leafy greens like kale and bok choy are excellent sources.
Iron: Plant-based iron sources include legumes, whole grains, and dark leafy greens. Pairing these with a source of Vitamin C (e.g., citrus fruits, bell peppers) enhances absorption.
Omega-3 Fatty Acids: Walnuts, chia seeds, and flaxseeds provide a type of omega-3, but an algae-based supplement can ensure adequate intake of EPA and DHA.
Vitamin D: Fortified plant milks and cereals, along with sensible sun exposure, are key sources. Supplements are also an option.

Comparison of Vegan vs. Non-Vegan Nutrients


Nutrient	Common Non-Vegan Sources	Common Vegan Sources	Considerations
Protein	Meat, eggs, dairy	Legumes, tofu, tempeh, seitan, nuts, seeds	Combining various plant sources ensures all amino acids are obtained.
Calcium	Dairy products	Fortified plant milks/yogurts, calcium-set tofu, kale	Fortification and careful selection are crucial for meeting daily needs.
Iron	Red meat, poultry	Lentils, chickpeas, fortified cereals, spinach	Plant-based iron (non-heme) absorption is enhanced by Vitamin C.
Vitamin B12	Meat, dairy, eggs	Fortified foods (cereals, milks), nutritional yeast, supplements	Supplementation is the only reliable way to get this essential nutrient.
Omega-3s	Oily fish	Flaxseeds, chia seeds, walnuts, hemp seeds, algae oil supplements	Algae oil provides direct EPA/DHA, similar to fish oil.

Simple Meal Ideas

Planning your meals ensures you get a balanced intake of nutrients while enjoying a variety of delicious foods. Here are a few simple ideas to get you started:

Breakfast: Oatmeal topped with berries, chia seeds, and walnuts, or a tofu scramble with spinach and whole-grain toast.
Lunch: A hearty lentil soup with whole-grain bread, or a quinoa salad bowl with black beans, corn, and avocado.
Dinner: A tofu and vegetable stir-fry with brown rice, or chickpea and spinach curry.
Snacks: Hummus with veggie sticks, a handful of almonds, or a fruit smoothie with fortified plant milk.

Conclusion

Following a vegan diet is a healthy and sustainable choice, provided it is well-planned and varied. By focusing on a wide array of whole plant foods—including legumes, nuts, seeds, whole grains, fruits, and vegetables—you can easily meet your nutritional needs. Incorporating fortified products and, importantly, a vitamin B12 supplement, will ensure you cover all your bases. With a little creativity and knowledge, you can enjoy a flavorful, fulfilling, and nutritionally sound plant-based diet. For further information and resources on adopting a healthy vegan lifestyle, consult with a registered dietitian or visit the website of The Vegan Society.

Frequently Asked Questions

Excellent vegan protein sources include legumes (lentils, beans, chickpeas), soy products (tofu, tempeh, edamame), seitan (wheat gluten), nuts, seeds, and whole grains like quinoa.

Vitamin B12 is crucial for vegans but is not naturally found in plants. It is essential to get it from fortified foods, such as breakfast cereals and plant-based milks, or a daily B12 supplement.

For milk, you can use fortified soy, almond, oat, or rice milk. For cheese, there are many plant-based cheese products, or you can use nutritional yeast for a cheesy flavor in sauces and toppings.

A well-planned vegan diet, rich in high-fiber, whole foods, can help with weight management. Many plant-based foods are lower in calories and higher in fiber, promoting fullness.

Vegans can get calcium from fortified plant milks and yogurts, calcium-set tofu, dark leafy green vegetables like kale and broccoli, and dried figs.

No, honey is not vegan because it is produced by bees, which are animals. Vegans typically avoid all animal by-products, including honey.

Begin by slowly incorporating more plant-based meals into your routine and exploring new recipes. Focus on adding new foods rather than just removing old ones. Plan your meals and consider using a meal kit service or simple recipes to get started.

Beyond the obvious, some foods may contain animal-derived ingredients such as gelatin, whey, casein, carmine (red dye), and certain types of vitamin D3 derived from animals.