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What Do Vegans Eat? Top Recommended Foods and Supplements

By Rachel Link, RD, MS

April 26, 2021

A diet sans meats, dairy and any other animal product certainly limits the repercussions of problematic foods, but is it sustainable and healthy?

When people decide to become either a vegan or vegetarian, it's sometimes because of a strong desire to eliminate most animal products in their diets (and the impact that livestock farms have on the planet) — but equally, most people willing to forgo so many foods also do so because they believe that it's a healthier option. But is it?

Before you start tossing out the honey, eggs and beef, answer the most common question about this diet: What do vegans eat? And understand how the diet can affect your lifestyle and overall wellness. Of course, you should always consult your healthcare professional prior to starting any diet or lifestyle regimen.

What Is Vegan?

A vegan diet eliminates all foods that come from an animal, including meats, eggs and dairy products like milk, butter, cheese and yogurt. Instead, vegans eat plant-based foods such as fruits, vegetables, nuts, beans and whole grains.

Vegans eat many of these plant-based foods raw, which can provide more nutrient value. In fact, a vegan diet often includes the presence of more enzymes, vitamins and minerals.

Is It Healthy?

Eating the right vegan-friendly foods and supplementing where needed can be healthy, but it’s all about how you follow a vegan diet.

There are many benefits to eating a diet high in raw or lightly cooked vegetables and other plant-based foods. These nutrient-dense foods contain enzymes that we lose when cooking veggies. Our bodies need these enzymes to break down consumed foods into smaller, nutritional units that the body can absorb properly.

Uncooked fruits and vegetables in an alkaline, vegan diet are said to be biogenic or “life-giving," while cooking foods often diminishes alkalizing minerals. This is one benefit of a vegan diet, as consuming more greens helps to restore the body’s proper pH, alkalizing and supporting the body. A diet rich in vegetables and plant proteins can also support a healthy response to inflammation and provides beneficial antioxidants.

Although it can sometimes be difficult to get enough protein while following a vegan diet, it’s crucial to do so because protein-rich foods play an important role in supporting collagen synthesis (vegan collagen doesn't exist so you need plant-based sources to boost your body's production of collagen).

But there may be some pitfalls in eating a strict vegan diet. Switching to a vegan diet doesn't mean people suddenly become impervious to all the food temptations out there. And they don't have to, as a surprising amount of potato chips, cookies and candy are vegan.

But what's more common than binge-eating chips or candy bars is buying faux versions of meats and cheeses. I don't mean good-for-you, fermented foods like tempeh or natto or homemade vegan cheeses. I'm talking about soy burgers, Tofurkey and the like, purchased at the grocery store.

These foods are loaded with preservatives, sodium, gluten, soy and wheat; unless the product is explicitly non-GMO, you can be sure you're getting some chemicals with your food. And be mindful of the amount of refined carbohydrate foods you are consuming, like pastas and cereals.

In a nutshell, there are many vegan-friendly foods out there, but to stick to a healthy vegan diet, you need to focus on consuming fresh fruits, vegetables, legumes, nuts, seeds and the like. Skip the processed and packaged stuff that can lead to weight gain, inflammation and the over-consumption of omega-6 fatty acids.

Vegan vs. Vegetarian

Vegans and vegetarians do not eat meat products, including fish. A vegan diet is more strict, as it doesn’t allow for the consumption of any products derived from animals. That includes eggs, dairy, honey and more.

In fact, most people on a vegan diet will also avoid clothes and home goods made from animals, too, such as products made from wood, leather and silk.

Vegan vs. Plant-Based

While the vegan diet focuses on the elimination of all animal products, a plant-based diet is focused on eating plant foods, like fruits, vegetables, nuts and legumes, but doesn’t necessarily eliminate the consumption of animal-derived foods.

Best Vegan Foods

For Breakfast

• Berries

• Banana

• Apples

• Avocado

• Oats

• Chia seeds

• Hemp seeds

• Flax seeds

• Nut butters

• Almond milk

• Cashew milk

• Oat milk

For Lunch

• Broccoli

• Cauliflower

• Eggplant

• Quinoa

• Buckwheat

• Barley

• Beans

• Chickpeas

• Oranges

• Pears

• Peaches

For Snacks

• Olives

• Peppers

• Cucumbers

• Celery

• Nuts

• Nut butters

• Hummus

• Coconut oil

For Dinner

• Peas

• Lentils

• Couscous

• Natto

• Tempeh

• Leafy greens

• Mushrooms

• Eggplant

• Squash

• Sweet potatoes

• Onions

• Garlic

• Olive oil

• Turmeric

At a Cookout

• Portobello burger

• Avocado

• Beans

• Leafy greens

• Tomato

• Nuts

For Dessert

• Berries

• Dark chocolate

• Nut butter

• Banana

• Coconut chips

Our Vegan Products

While wholesome vegan diets are nutritious, they may still lack in some nutrients that our bodies need to perform their best. Supplementing can be useful for veganism because it helps to fill the nutritional gaps. Here are some quality vegan supplements:

• Plant Protein+: Our Plant Protein+ Powder contains vegan superfoods including organic seeds, botanicals and MCTs. This is one of the best proteins powders for a vegan diet because each serving supplies 15 grams of protein and zero grams of sugar. Adding this powder into your daily smoothie or drink can help to promote healthy body composition, fat metabolism and muscle recovery. We offer several flavors, which may help to satisfy your sweet tooth, too.

• Keto Plant Protein: A superfood vegan protein powder powered by organic superseeds and energy-supporting ingredients and that works for the keto diet!

• SBO Probiotic Gut Restore: If you’re looking for a quality vegan probiotic supplement, consider our SBO Probiotic Gut Restore formula, which features 25 billion CFUs* (*at time of manufacture) of SBOs per serving in combination with organic fermented blends of superfoods and mushrooms.

• Multi Mushroom Daily Immune Defense Tablets: These supplements are made with multi species of organic mushrooms (no use of prohibited pesticides, herbicides, fungicides or synthetic fertilizers). It supports healthy immune system modulation, promotes the body’s ability to adapt to stress, supports cellular immune response and more

• Organic SuperGreens: Often considered one of the best supplements for vegans, supergreen blends can help you squeeze more nutrient-dense greens into your diet with minimal effort required. Organic SuperGreens can help support detoxification, healthy weight management and a healthy immune system.

• Ancient Elixirs Superfood Matcha: Not only does Ancient Elixirs Superfood Matcha contain matcha powder brimming with antioxidants, but it also provides you with coconut MCTs and adaptogenic superfoods like ashwagandha, reishi and chaga for healthy energy support. It can generally help to reduce fatigue, support mental clarity, a positive mindset and concentration, and support a healthy response to stress.

• Vitamin C: Ancient Nutrition’s Vitamin C + Probiotics capsules support a healthy immune defense, promote healthy antioxidant activity and support healthy neuron function. Plus, they contain 2 billion CFUs of probiotic bacteria for gut support.

Final Thoughts

• A vegan diet is made up of plant-based foods and zero animal products. Although this can be a healthy diet when done properly, it’s easy to turn to processed, packaged foods when you’ve eliminated meat-based options.

• The best vegan foods include fresh fruits, vegetables, beans, lentils, nuts, seeds and gluten-free grains. It’s also wise to supplement with vegan-friendly vitamins, minerals and protein powders when needed.