What's included in a vegan diet?

January 1, 2026 •

2 min read

According to a 2023 YouGov poll, 70% of vegans reported improved health since adopting their diet, but what's included in a vegan diet beyond just cutting out meat and dairy to achieve these results? A well-planned vegan diet is a rich tapestry of plant-derived foods, offering a wealth of nutrients and diverse culinary possibilities.

Quick Summary

This guide covers the full scope of a vegan diet, including core plant-based foods, essential nutrients to prioritize, and tips for creating balanced meals to support overall health and wellness.

Key Points

Core Foods: A vegan diet includes a variety of fruits, vegetables, legumes, whole grains, nuts, and seeds to cover all nutritional bases.
Essential Nutrients: Special attention must be paid to obtaining sufficient Vitamin B12, Vitamin D, calcium, iron, and omega-3s, which are less common in plant foods.
Supplementation is Key: B12 supplementation is generally mandatory for vegans, and other supplements like Vitamin D or algal oil may be beneficial.
Health Benefits: A well-planned vegan diet is linked to improved heart health, weight management, and a reduced risk of type 2 diabetes.
Conscious Choices: It is crucial to focus on whole, unprocessed foods and avoid over-relying on highly processed vegan alternatives that can be high in salt or sugar.

Core components of a vegan diet

A vegan diet is defined by the complete exclusion of all animal products and by-products, such as meat, poultry, fish, eggs, dairy, honey, and gelatin. The diet centers on a diverse range of plant-based foods.

Fruits and vegetables

These are fundamental to a healthy vegan diet, offering essential vitamins, minerals, fiber, and antioxidants. Consuming a variety of colors is key for maximum nutrient intake. This includes leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), root vegetables (carrots, sweet potatoes), and various fruits (berries, bananas, citrus).

Legumes

Legumes are vital plant-based protein and fiber sources. Examples include beans (black, kidney, chickpeas), lentils (brown, green, red), and peas (green, split).

Grains

Whole grains provide complex carbohydrates, fiber, and minerals. Opt for options like brown rice, quinoa, oats, barley, and whole wheat bread and pasta.

Nuts and seeds

Rich in healthy fats, protein, and minerals, nuts (almonds, cashews, walnuts) and seeds (chia, flaxseeds, hemp seeds) are important, especially those high in omega-3s.

Tofu and tempeh

Soy-based foods like tofu and tempeh offer complete protein and can be used in many dishes. They are often fortified with calcium.

Potential nutrient challenges and management

While nutritious, a vegan diet requires attention to certain nutrients that are less readily available from plant sources.


Nutrient	Importance	Common Animal Sources	Vegan Sources & Management	Risk Factors for Vegans
Vitamin B12	Nerve function, blood formation.	Meat, fish, eggs, dairy.	Fortified foods, nutritional yeast; mandatory supplements.	Nerve damage, anemia.
Calcium	Bone health.	Dairy products.	Fortified plant milks, tofu, leafy greens.	Lower bone density, fracture risk.
Vitamin D	Calcium absorption.	Fatty fish, eggs, dairy.	Fortified foods, sunlight, supplements.	Lower bone density, fracture risk.
Iron	Red blood cell production.	Red meat, poultry, fish.	Lentils, chickpeas, dark leafy greens.	Plant iron less bioavailable; pair with Vitamin C.
Omega-3s	Brain and heart health.	Oily fish.	Walnuts, flaxseeds, chia seeds; algae supplements for EPA/DHA.	Affects heart health, brain function.

Creating a balanced vegan meal plan

Balancing a vegan diet involves combining different plant food groups. A sample day might include overnight oats with fortified plant milk and seeds for breakfast, lentil soup with wholemeal bread and a side salad for lunch, tofu curry with brown rice and vegetables for dinner, and snacks like almonds or roasted chickpeas. Fortified foods and supplements, especially for B12, are crucial for meeting nutritional needs.

Conclusion: Navigating a healthy vegan diet

A vegan diet offers a diverse array of plant-based foods, from vegetables and legumes to nuts and seeds. It's associated with benefits like reduced risk of heart disease and diabetes. However, careful planning is necessary, especially for nutrients like B12, D, and calcium. Fortified foods and supplements are often needed. Focusing on whole, varied plant foods makes a vegan diet a nutritious choice.

For more detailed nutritional advice, resources like The Vegan Society can be helpful.

Frequently Asked Questions

Yes, vegans can get enough protein by eating a variety of protein-rich plant foods like legumes, tofu, tempeh, nuts, and seeds. Combining different protein sources throughout the day ensures all essential amino acids are consumed.

No, it is extremely difficult to get adequate Vitamin B12 from unfortified plant foods, so supplementation is essential for all vegans. Sources include fortified cereals, plant milks, nutritional yeast, and B12 supplements.

Vegan calcium sources include fortified plant milks, calcium-set tofu, leafy greens, and sesame seeds. Vitamin D can be obtained from fortified foods, safe sun exposure, and supplements.

Many observational studies suggest that vegans have a lower body mass index (BMI) than non-vegans. The diet's higher fiber and lower calorie density can contribute to effective weight management.

Not all vegan products are healthy. Processed items like 'vegan' ice cream, cheese, or meat substitutes can be high in sodium, sugar, or fat. Focusing on whole plant foods is key for a balanced diet.

A vegan diet is stricter than a vegetarian one. While vegetarians may eat eggs and dairy, vegans exclude all animal products and by-products, including meat, fish, eggs, dairy, and honey.

Plant-based diets have a significantly lower environmental impact compared to diets high in animal products, requiring less land and water and producing fewer greenhouse gas emissions.