Vegan Diet Food List (+ Shopping List and PDF)

A vegan diet follows specific guidelines that revolve around consuming plant-based foods while excluding all products of animal origin. This includes avoiding:

Meat: All types of animal flesh, such as beef, pork, chicken, turkey, and seafood. Animal fats (such as lard and tallow) are also excluded from a vegan diet.

Dairy Products: Milk, cheese, yogurt, butter, cream, and any products made from animal milk.

Eggs: Eggs in any form, including scrambled eggs, omelets, and baked goods containing eggs.

Honey: Since honey is produced by bees, it is not considered a vegan option.

Gelatin: Derived from animal bones and connective tissues, it is commonly found in desserts, marshmallows, and some processed foods.

Animal-Derived Additives: Some food additives are derived from animals. These include ingredients like gelatin, rennet (used in cheese production), casein, whey, lactose, and albumin; as well as certain colorings (e.g. cochineal or carmine), food glazes (e.g. shellac) and flavorings.

Animal-Based Condiments: Condiments and sauces that contain animal-derived ingredients, such as Worcestershire sauce (contains anchovies), oyster sauce (contains oysters), and fish sauce.

Beeswax and Propolis: Beeswax and propolis are non-vegan ingredients often found in cosmetic and pharmaceutical products.

Animal-Based Supplements: Supplements such as fish oil capsules and gelatin-based vitamin capsules.

In addition to food choices, many vegans also avoid other animal-derived products, such as leather, fur, silk, and wool, due to ethical or environmental reasons.

Contrary to popular belief, a vegan diet can meet your protein needs if properly balanced. Here are some ways to increase protein intake on a plant-based diet:

Legumes: Include beans, lentils, and chickpeas in most of your meals. They are versatile and can be used in soups, stews, salads, or made into spreads like hummus.

Soy-Based Foods: Incorporate tofu, tempeh, and edamame, which are excellent sources of plant-based protein. They can be grilled, stir-fried, or added to various dishes.

Seitan: Incorporate seitan, a meat substitute made from wheat gluten, into your meals. It has a chewy texture and can be used in stir-fries, sandwiches, and stews.

Whole Grains: Opt for protein-rich grains like quinoa, amaranth, and buckwheat. These grains can be used as a base for salads, added to soups, or enjoyed as a side dish.

Nutritional Yeast: Nutritional yeast is a deactivated yeast that provides a cheesy flavor and additional protein.

Plant-Based Protein Powders: Consider using plant-based protein powders, such as pea protein, hemp protein, or rice protein, as a convenient way to increase protein intake. They can be added to smoothies or used in baking recipes.

Ensuring adequate calcium intake is important for maintaining strong bones and overall health, and incorporating calcium-rich foods into a vegan diet is essential. Here are some calcium-rich products you can include in your plant-based meals:

Calcium-Fortified Foods: Opt for calcium-fortified products, such as plant-based milk and yogurt, breakfast cereals, or tofu. Check the labels to ensure they contain added calcium.

Sesame Seeds and Tahini: Sprinkle sesame seeds on salads or use tahini (sesame seed paste) as a dressing or dip. They are excellent sources of calcium.

Legumes and Beans: Include calcium-rich legumes and beans like chickpeas, black beans, and white beans in your meals. They not only provide protein but also contribute to your calcium intake.

Buddha Bowl: Create a nourishing bowl with a base of quinoa or brown rice, topped with a colorful medley of roasted veggies like sweet potatoes, broccoli, and bell peppers. Add a protein source like chickpeas or tofu, and drizzle it with a tangy dressing for a flavorful experience.

Vegan Wrap: Take a tortilla or lettuce leaves as your basis, and layer on creamy hummus, avocado, crunchy carrots, cucumber, and sprouts. Add marinated tofu or tempeh for extra protein and roll it up for a satisfying lunch.

Lentil Salad: Freshen up with a zesty lentil salad. Combine cooked lentils with tomatoes, cucumbers, red onions, and herbs. Sprinkle it with a mixture of nuts and seeds for a nice crunch. Dress it with lemon juice and olive oil for a light and delicious lunch option.

Veggie Stir-Fry: Stir-fry a colorful mix of bell peppers, broccoli, snap peas, and mushrooms in a mouthwatering tahini and soy sauce. Serve over rice or noodles for a quick and flavorful vegan lunch.

Chickpea Salad Sandwich: Experience a sandwich sensation! Mash chickpeas with vegan mayo, lemon juice, and spices. Spread it on bread and top with tomatoes, lettuce, and avocado for a protein-packed delight.