What Can You eat on a Vegan Diet?

What Can Vegans Eat - vegan diet - vegetables

Going vegan often starts with what you eat.

So, what can you eat on a vegan diet?

It’s not just lettuce and celery, that’s for sure.

There are so many foods that can be part of a vegan diet. And coming up with a vegan menu that suits you doesn’t have to be difficult.

In addition to whole plant foods, there are more vegan foods becoming available all the time. From non-dairy milks, vegan cheeses, plant-based meats, and even vegan eggs, you can find a vegan version to almost anything.

Even using whole plant foods there are various alternatives and combinations that create the similar tastes and textures you’re used to, but without the guilt factor.

It can take a bit of time to realise just how many options there are out there to help you with your vegan diet.

Of course the more whole plant foods you eat the easier it is to be sure they’re vegan, and the healthier they are. But, often made by dedicated vegan companies, there are many vegan products available to give you all the variety you could ask for. Which is great to see.

From traditional foods made vegan to healthy plant-based recipe options, you have plenty to choose from.

Here is a vegan food list with various products and brands dedicated to making vegan foods. There are also a bunch of recipes and vegan meal ideas to help you, or someone you know, to go vegan.

The foods people can make using just plants never ceases to amaze. And these are only some of the many great vegan brands, products, and recipes out there.

First, some basics to cover off…

what can vegans eat - vegan diet breakfast oatmeal

Non-dairy milk

There is an ever increasing selection of plant-based milks to choose from.

Made from a base of soy, oats, almonds… you name it. Non-dairy milk sure comes in handy on a vegan diet.

Pour it over your morning cereal or oatmeal, add it to a fruit smoothie, have a glass for lunch, or you can use it in casseroles and baked goods.

Non-dairy milk brands to check out include:

So Good

So Good makes soy-based milks in different flavours as well as fat-free and no sugar added options.

Silk

With soy, almond, coconut, and cashew-based non-dairy milk varieties, Silk has lots to choose from. They even have an almond-coconut, non-dairy milk blend.

So Delicious

So Delicious has original, vanilla, unsweetened, and chocolate coconut, almond, and cashew-based non-dairy milk flavours.

So Nice

Organic almond and soy non-dairy beverages from So Nice come in original, vanilla, unsweetened, and chocolate varieties.

Edensoy

Eden Foods makes Edensoy organic soy milks in original, unsweetened, vanilla, chocolate, and carob.

Almond Breeze

Almond Breeze made by Blue Diamond comes in a number of almond and almond-blend non-dairy milk flavours including chocolate, along with the unsweetened original almond milk.

Dream

Rice, soy, almond, cashew, coconut, and Dream Blends… the Dream vegan milk options keep growing.

Pacific Natural Foods

With almond, hemp, oat, rice, soy, seven-grain, and even hazelnut non-dairy milk options in original and vanilla, and some coming in chocolate flavour too, Pacific Natural Foods has quite the selection.

Keep your eye out for new flavours and varieties from these and other companies.

what can vegans eat - homemade almond milk almonds in a bowl

Homemade Almond Milk

Or, you can always make your own homemade almond milk.

Add only the ingredients you want and enjoy the flavour of fresh non-dairy milk made right at home.

To make almond milk you’ll need:

* almonds
* water
* a strainer, cheesecloth, or nut milk bag
* flavours you’d like to add such as cinnamon or vanilla
* a touch of salt
* and a bit of sweet from dates, maple syrup, or whatever sweetener you prefer

You can find homemade almond milk recipes on Oh She Glows, The Vegan 8, and Vegan Richa.

Homemade or store bought, there are many ways you can use non-dairy milks on a vegan diet. Learn more about non-dairy milks varieties…

Vegan Cheese and Cheesy Options

For the cheese lover…

When you go vegan, you can use any number of vegan cheeses.

Add them to your favourite dishes, or make recipes that create a cheesy experience using plant foods such as nutritional yeast or cashews.

A few vegan cheeses include:

Sheese

Bute Island Foods make dairy-free cheese in a variety of “Sheese” flavours including
Blue Sheese and a vegan Cream Sheese spread.

Chao Cheese

Made by Field Roast, Chao Cheese is great for veggie burgers and sandwiches, or you can melt it over pasta for a cheesy casserole.

Follow Your Heart

Follow Your Heart makes many flavours of non-dairy cheeses such as mozzarella, provolone, and garden herb that are all suited for a vegan diet.

Daiya

Daiya makes vegan cheese in slices, shreds, cream cheese spreads, and blocks, all coming in a multiple flavours. Daiya even has a Jalapeno Havarti style block cheese that you can find on Vegan Supply.

Sister River Foods

Finish off your pasta dish by sprinkling on some Parma! vegan parmesan made by Sister River Foods.

Go Veggie

Go Veggie has vegan parmesan cheese as well as vegan cheese blocks, spreads, shreds, and slices.

Or you can make your own vegan parmesan and non-dairy cheese. On Cooking with Plants you’ll find a number of great oil-free vegan cheese recipes.

And, once you have a go-to vegan cheese sauce you can cook up easy vegan recipes that have a cheesy texture like this Southwestern Mac and “Cheese” from Del Sroufe over on Forks Over Knives.

what can vegans eat - vegan diet field roast

Vegan Meats

Before people go vegan they often wonder what they’ll do without meat. You certainly don’t need meat to get your protein. You can get all the protein you need on a vegan diet from plants.

Learn more about protein from Dr. Garth Davis in his book Proteinaholic: How Our Obsession with Meat Is Killing Us and What We Can Do About It.

And as for taste, there are more vegan meat options now than ever before, coming in all varieties.

If you’re interested in vegan meats, you can try:

Field Roast

In addition to Chao Cheese, Field Roast makes vegan meats including a Vegan Smoked Apple Sage Sausage and Wild Mushroom Deli Slices that are full of flavour.

Beyond Meat

The makers of the infamous vegan Beast Burger, Beyond Meat is a plant-based meat company with chicken, beef, burger, and meatball options. Their products are all vegan and paving the way for the future of protein-rich foods.

Bute Island Foods

Bute Island Foods has vegan deli meats that are perfect for sandwiches.

Yves Veggie

Get vegan seafood, meats, hot dogs, deli slices, burgers, and more from Yves Veggie.

Match Meats

Match Meat makes ground vegan meat, chicken, crab, sausage and more.

Gardein

Gardein has a variety of Chick’n, beefless, fishless options like Seven Grain Crispy Tenders or Mini Crabless Cakes, and much more.

WayFare

Load on the toppings and enjoy a baked potato with Pig Out whole grain vegan bacon bits from WayFare.

Coconut Organics

More vegan bacon bits, CocoBacon is made from coconut and has a great crunch.

Upton’s Naturals

Upton’s has a number of vegan meats like Bar-B-Que Jackfruit and Bacon Seitan.

The Herbivorous Butcher

Located in the Minneapolis area, stop by The Herbivorous Butcher to try their selection of tasty vegan meats. Or you can order a Teriyaki, Sizzlin’ Cajun, and Salt n’ Peppa vegan jerky sampler online.

There are quite a few different vegan and vegetarian deli and butcher shops opening up these days, so look out for one in your area.

what can vegans eat - vegan diet healthy vegan recipes herbs and pepper

Meat out. Beans in.

You don’t even need to use vegan meats if you don’t want to.

If it’s that “full” feeling you’re going for, beans can be just as satisfying and provide you with a hearty plant-based meal.

Some filling and healthy vegan recipes with beans include:

Red Beans & Quinoa
Vegan Falafels
Lentil & Sweet Potato Shepherd’s Pie
Red Lentil Curry
* Vegan Burrito Bowl
and 
Vegan Mexican Breakfast Burritos

Plant-Based Eggs and Egg Substitutes for Baking

Innovation has led to many creations including vegan egg replacers and even vegan eggs that you can scramble up for breakfast.

Follow Your Heart

Along with the new VeganEgg, Follow Your Heart has other vegan egg products that are perfect for a vegan diet, like reduced fat vegenaise and vegan ranch salad dressing.

The Vegg

The Vegg makes vegan egg replacers, vegan scrambled eggs, and baking mixes.

neat

neat has vegan egg and meat substitutes including the neat egg.

Bob’s Red Mill 

Bob’s Red Mill makes vegan egg replacers that work really well for baking.

Hampton Creek

The infamous vegan mayonnaisse Just Mayo is made by Hampton Creek and comes in a few different flavours: original, garlic, chipotle, and sriracha.

In addition to various vegan egg alternatives and egg replacers, there are a number of plant-based egg substitutions that you can use for vegan baking.

This infographic from No Meat Athlete shows quite a few…

what vegans eat - vegan egg substitutions nomeatathlete

And there are plenty of ways to re-create your favourite meals without using eggs.

Take these healthy vegan recipes for example:

Simple Vegan Omelet from the Minimalist Baker
Mini Crustless Tofu Quiches from Fat Free Vegan
or
Smoky Little Devil Eggs from Ann and Jane Esselstyn on Forks Over Knives

Of course, you don’t need to be constantly looking for veganized recipes or products, you can just focus on eating whole plant foods.

One of the great things about going vegan is that your world opens up to so many more options. It’s just realising it that often takes people a bit of time.

You’re not sacrificing anything. You’re just changing. And change can be good.

So, experiment. Try something new. Enjoy the subtleties of flavours. You’ll likely be amazed by all of the great tasting vegan recipes that can be made using only simple plant foods.




what can vegans eat - vegan diet - tomatoes

Fruit and Vegetable Based Meals

Going vegan is really about changing your mentality towards food and what you put at the centre of your meals.

This might take a little bit of time, but having a number of easy vegan recipes that you can make up certainly helps.

You don’t need to compromise taste when going vegan. There are so many delicious vegan recipes and foods that can prove to you how satisfying plants can be.

Don’t be afraid to try new foods.

You don’t need to like everything, but you might as well try it first before you judge it.

Fruits, vegetables, beans, and grains. Get acquainted with the basics. And mix things up a bit in the kitchen. Try new recipes and experiment with different flavours.

Many people start cooking more when switch to a vegan diet.

When you go vegan, especially the healthier you want to eat, it sure helps to make your own food.

If you make it, you know what’s in it.

Once you’re a bit more comfortable with your vegan diet, that’s a good time to surprise those you know by making some of your delicious vegan recipes for them. Chances are they won’t even know it’s vegan unless you tell them.

Get healthy vegan recipes to help make going vegan easier, and better for you.

Vegan meal ideas

Here are a bunch of breakfast, lunch, dinner, snack, and even dessert ideas and recipes that can all be enjoyed on a vegan diet.

what can vegans eat - vegan diet - waffles and syrup

Breakfast

What do vegans eat for breakfast?

Well, including many of the more traditional breakfast meals, these are just some of the things that you can have when you eat a vegan diet:

Cereal with fruit

Fruit bowl – Keep it simple.

Fruit smoothie

So Delicious Chocolate Yogurt with fruit – Dessert for breakfast? Why not. And over on Your Daily Vegan you’ll find more vegan yogurt brands. There’s lots to choose from.

Waffles or pancakes with syrup

Oatmeal or cereal with non-dairy milk and fruit – You can even get oatmeal that’s ready to go, just add water.

Organic toast or sprouted bagels with jam, or whatever topping you prefer

Scrambled vegan eggs with toast and vegan bacon

Vegan cinnamon French toast

Veggie-filled vegan omelette

Hashbrowns

Fruit loaf, sliced and paired with your favourite fruity jam or spread

Vegan berry muffins

If you’re looking for more vegan meal ideas for breakfast, be sure to stop by VeganStart.




what can vegans eat - vegan snacks popcorn

Snacks

Fruit – Nature’s fast food. It’s healthy and ready to go.

Crudites (raw vegetable sticks) – Another healthy snack that are nice to have on hand for a quick bite to eat. Snacks are just one of the many ways that you can incorporate more raw foods into a vegan diet.

Crackers – A box of crackers in the glove compartment will help make sure you don’t go hungry while you’re out running errands.

Vegan chips, cookies, peanot cups, and popcorn are some more easy vegan snacks to have around.

Fruit Bites or Trail Bars – Fruit & oat bars are a great snack to have when you’re on the go or out on a hike.

Healthy vegan snacks you can make at home:

Dried fruit bars

Vegan fruit, seed, and oat bars

Fruit smoothies

Make your own oil-free vegan air popped popcorn.

Hummus with dip to go with veggies or healthy oil-free organic brown rice crackers.

Or get a whole snack box with variety to choose from so you can try out a bunch of different vegan snack foods.

And take a look at this list of vegan foods that make for great snacks on a vegan diet.

what can vegan eat - vegan diet - fruit and veggies cutting board

Lunch

As with any meal it’s really up to you, but here are some lunch-time vegan meal ideas to get you started:

Salad, loaded with veggies, chickpeas, and topped with a light dressing

Sandwich, made with your favourite vegan bread and filled with veggies and hummus.

Fruit smoothie – Why not have some more fruit? It’s easy to prepare and a great source of energy.

Fruit salad, or fruit slices with vegetables and dip

Soup – When preparing soup, having a good soup broth can make all the difference. The Forks Over Knives Cookbook has a great homemade broth recipe that provides an excellent base for all sorts of soups. And if you’re looking for something ready to go, try out this organic low sodium vegetable broth that’s gluten-free and oil-free. Soups are especially great to help warm you up on those colder winter days.

Stir-fry vegetables with rice

Chickpea or lentil curry

Baked potato wedges

Homemade vegan pizza

Vegan burritos

what can vegans eat - vegan diet onion herbs vegetables

Dinner

Much the same as lunch, here are some more healthy vegan recipes to try out:

Vegetable stew

Cheesy potato-kale casserole

Vegetable potato curry

Lentil shepherd’s pie

Quinoa or rice with beans and vegetables

Vegan chili

Veggie and bean soup

Vegan Mexican Bowl

what can vegans eat - vegan diet cupcakes

Dessert

Ah, dessert. For many, the most important meal of the day.

When you eat a vegan diet you certainly won’t have to skimp on dessert, so don’t worry.

From puddings to cakes you can have it all, just made vegan.

Vegan desserts that are all ready to go:

So Delicious vanilla bean vegan ice cream – Made from coconut milk, just take it out of the freezer and you’ve got a delicious, instant vegan dessert.

Cookies

Cupcakes

There are even countless healthy vegan recipes that you can make for dessert, like:

Mango-banana ice cream

Homemade vegan cookies

Pudding – How about a Pumpkin Chia Pudding to start?

Pies – Pumpkin, caramel apple crumble, cherry… they can all be made vegan.

Fruit bars and other delicious vegan recipes with a fruity twist can all be part of a vegan diet.

Banana bread – Breakfast, as a snack, or dessert, this could really go for any time of day.

Don’t feel you need to compromise on dessert when you go vegan. These vegan meal ideas and many more are yours to be had.

Let your imagination run wild. If you can think of it, chances are it can be made vegan. Follow some of these vegan recipe creators to find out how.



Beverages

Water (of course) – Having some warm water in the morning, with a squeeze of lemon for flavour is a nice way to being the day.

Make your own fresh fruit and vegetable juices at home with a cold press juicer, or get ready made juices that are all set to go and make for a convenient, healthy snack.

Fruit smoothies – Blend your favourite fruit for a healthy energy boosting beverage. Smoothies are a nice way to incorporate more raw fruit into a vegan diet.

Organic vegan herbal teas – They provide a nice way to wind down the day.

dairy-free coffee cream

Dairy-Free Creamer

A number of the companies that make non-dairy milks also have dairy-free creamers for your warm beverages.

Silk makes original and almond vanilla flavours.

So Delicious has a French vanilla creamer.

So Nice offers a original, French vanilla, and a barista blend non-dairy coffee creamer.

In addition, nutpods offers a number of unsweetened flavours including French vanilla.

These are just some of the many foods you can eat on a vegan diet.

Going vegan doesn’t have to be difficult

It’s never too late or too early to go vegan.

In addition to being good for the planet, and everyone on it, these plant-based professionals can show you how following a vegan diet can be excellent for your health too!

Vegan cookbooks can certainly help. Scroll down to “vegan cookbooks” and check out this recommended list of vegan cookbooks for recipes and vegan meal ideas to help you in the kitchen.

Load up on recipes. It’ll help make this whole vegan thing easier.

You can always find healthy vegan recipes here.

Do you have other favourite vegan brands or tips for eating a vegan diet? Share them in the comments below.



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