Vegan Diet 101: A Comprehensive Beginner's Guide Everyday Health MenuNewslettersSearch Diet & Nutrition What Is a Vegan Diet A Comprehensive Beginner s Guide By Moira LawlerMedically Reviewed by Kelly Kennedy, RDNReviewed: April 18, 2022Medically ReviewedTofu, edamame, and other plant-based protein sources are allowed on a vegan diet.Adobe StockThe vegan diet isn’t as fringe as it once was. A few decades ago, hippies and other members of the counterculture followed this lifestyle, which totally eliminates animal products in the diet. Now veganism has entered the mainstream, and it’s a diet that’s especially popular among young people. Indeed, an estimated 3 to 4 percent of Americans younger than 50 consider themselves vegan, according to a 2018 survey. Julieanna Hever, RD, a Los Angeles–based registered dietitian and the author of Plant-Based Nutrition (Idiot's Guides), says vegan diets have exploded in popularity lately. “We not only can survive without eating animals, we appear to thrive by avoiding them,” she says. Next up video playing in 10 seconds Chickpea Tuna SaladWho knew that chickpeas made such a delightful replacement for tuna? You won't even come close to missing the fish in this delicious vegan rendition of the classic lunchtime favorite. In place of the familiar crunch of celery or raw red onion (feel free to throw those in there if you so desire), this incorporates shallots, garlic, green onion, fresh tomatoes, cornichon pickles, and dill. Slather this mixture on some lovely pieces of toast and you've got your new favorite lunch!contains Wheat 4.6 out of 8 reviews SERVES 2 CALORIES PER SERVING 306 AUTHORAlex SantosPrintDownloadPinterest PREP TIME5 min TOTAL TIME5 min Ingredients1 16 oz can chickpeas1 tbsp vegan mayonnaise1 tbsp mustard1 shallot, finely diced3 green onions, finely sliced2 cloves garlic, finely minced1/4 cup tomatoes, finely chopped1/4 cup cornichons or pickles, finely chopped1/4 cup fresh dill, finely chopped, plus more for servingKosher salt, to tasteFreshly cracked black pepper, to taste2 pieces toast Directions1In a large bowl, add chickpeas and mash them down using a fork or potato masher. Then add mayonnaise, mustard, shallot, green onion, garlic, tomatoes, pickles, fresh dill, salt, and pepper. Mix until combined.2 Divide the mixture onto two pieces of toast. Enjoy! Nutrition Facts Amount per serving calories306 total fat6g saturated fat0.7g protein14g carbohydrates53g fiber10.2g sugar9.5g added sugar0.9g sodium846mg TAGS Wheat, Mediterranean, Vegetarian, Vegan, High-Fiber, Cholesterol-Conscious, Quick & Easy, Lunch Rate recipe Share recipeFacebookTwitterPinterestCopy Link What Is Veganism Veganism is the strictest form of vegetarianism. In addition to limiting meat, vegans refrain from eating all animal products and by-products. That means no meat, no cheese, no dairy, and no eggs, according to the NHS.People decide to go vegan strictly for health reasons (of which there are plenty — more on that later), while others do it because they feel it’s morally wrong to consume animal products. Some people include environmental reasons in their intention to follow a vegan diet. Common Questions & AnswersWhat does being vegan mean?Vegans eat an exclusively plant-based diet. They don’t eat anything that comes from an animal. That means no meat, no dairy, and no cheese, among other things.Can being vegan help me lose weight?Likely yes. Whether you’re switching from a healthy omnivore diet or a standard American diet, which is low in produce and high in processed foods, a vegan diet tends to lead to weight loss. Research supports this idea and has found that vegans tend to weigh less than their meat-eating peers.Do vegans eat fish and eggs?Technically no, because fish are animals and eggs come from an animal. If you’re following a vegan diet for animal rights-related reasons, you may choose to eat eggs if they come from a chicken you’ve raised humanely.What’s the difference between vegans and vegetarians?Both eating ways are centered on plant-based foods and both forgo animals, such as beef, chicken, pork, and seafood. Vegans take it a step further than vegetarians and say no to anything that comes from animals, such as dairy, and some even eschew honey.Is it possible to get enough protein as a vegan?Yes — protein doesn’t strictly come from animals, though meat is a good source of protein. You can find many vegan-approved protein-rich foods, such as quinoa, nuts, and beans. How to Cut It Portobello MushroomMushrooms are a low-calorie, antioxidant-rich superfood that can be used as a meat substitute. Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to cut mushrooms. Types of Vegan DietsHever says there are several subtypes of the vegan diet, including:Raw You eat only foods that haven’t been cooked beyond a certain temperature, usually 118 degrees F, Hever says. “Raw foodists typically rely on dehydrated and sprouted foods to bulk up their caloric intake,” she says. Nuts, seeds, and oils are also compliant.Raw till 4 You adhere to the raw vegan diet until 4 p.m.HCLF (high carb, low fat) You eat carbs in the form of fruit, grains, and veggies and consume low amounts of fat, minimizing nuts, seeds, avocados, oils, and other high-fat plant foods, Hever says.80/10/10 A raw HCLF vegan diet; 80 percent of calories come from carbs (mostly fruit), 10 percent from protein, and 10 percent from fat. “Although there isn’t much data on most of these, it all boils down to the advantages of simply including plenty of whole plant foods in the diet as well as the advantage of [replacing] animal products and highly processed foods with those healthful foods,” Hever says. Most Recent in Diet and Nutrition Later Meals Increase Hunger Decrease Calories Burned Zinc 101 Uses Dosage Foods Supplements Risks and More 6 Bugs You Can Eat and Their Health Benefits Whole Grains 101 Health Benefits Nutrition Facts Recipes and More How Going Vegan WorksA vegan diet is straightforward: Consume plant-based foods and drinks and avoid anything that comes from an animal. That sounds simple enough, but sticking to a vegan diet can be tough, because animal by-products like cheese and butter are found in more foods than you probably realize — especially when you’re eating at a restaurant. Some people consider their veganism a full-fledged lifestyle rather than just a way of eating. They’ll avoid animal products in all aspects of their life, steering clear of leather and fur clothing as well as beauty products and medications that have been tested on animals. A Vegan Diet Food List What to Eat and Avoid Here’s a look at the foods you’ll want to prioritize — and the foods to avoid — when following this approach. Foods to Eat on the Vegan DietVegans tend to eat more fruits and vegetables than omnivores, which means their diets are loaded with fiber, plant protein, and minerals. Here’s a list of foods that are fair game when you’re following a vegan diet: VegetablesFruitNutsNut buttersTofu, tempeh, and seitanPlant-based milk, such as almond milk or coconut milkPlant-based oilsGrains, including bread, quinoa, farro, and riceSeedsLegumes, including lentils and chickpeas To follow the healthiest vegan diet possible, keep in mind that eating whole, minimally processed foods is the goal. That said, there are also several mock-meat options and dairy-free cheeses available. Just check the nutrition labels of these products, as they’re sometimes packed with sodium and preservatives. Hever says some of these products can be as unhealthy as animal products. Foods to Avoid on the Vegan DietAs a vegan, you’ll want to avoid anything that comes from an animal, which includes: All meat and poultry productsSeafoodYogurtMilkCheeseCreamButterFishEggsHoneySweets made with eggs and dairy productsFoods that include lard and fish oil There are also some surprising foods that don’t qualify as vegan, such as bread made with eggs, and marshmallows and gummy bears made with gelatin.There is one caveat to the no-eggs rule: Some vegans may eat eggs if they come from their own chickens. PETA says it’s A-OK if the birds producing the eggs are cared for as companions. A 7-Day Vegan Sample Menu for Plant-Based Meal Ideas Curious about what you’ll eat every day as a vegan? Here’s a week's worth of ideas. Day 1 Breakfast Avocado smoothie Lunch Buddha bowl with sweet potatoes and chickpeas Snack Trail mix with nuts and dried fruit Dinner Vegan mac and cheese Dessert Coconut yogurt with mixed berries Day 2 Breakfast Vegan muffin Lunch Butternut squash soup Snack Apple with peanut butter Dinner Roasted broccoli and tofu Dessert Chia seed pudding Day 3 Breakfast Kale smoothie with vegan protein powder Lunch Roasted vegetables and rice Snack Chips and guacamole Dinner Stuffed sweet potatoes Dessert Nondairy ice cream Day 4 Breakfast Peanut butter and banana toast Lunch Kale salad with tofu, tomatoes, and carrots Snack Mixed nuts Dinner Spiralized vegan ramen soup with zucchini noodles Dessert Sorbet Day 5 Breakfast Homemade vegan granola bar Lunch Veggie and hummus sandwich on vegan bread Snack Rice cake with peanut butter Dinner Pita with falafel and a side salad Dessert Baked apple Day 6 Breakfast Breakfast burrito with tofu Lunch Avocado toast Snack Carrots and hummus Dinner Grilled cauliflower steaks Dessert Vegan pumpkin pie with chocolate sauce and coconut whipped cream Day 7 Breakfast Vegan granola with almond milk and berries Lunch Spinach-stuffed mushrooms Snack Roasted chickpeas Dinner Tofu sloppy joes Dessert Chocolate avocado pudding Vegan Diet Health Benefits Clearing your diet of animal products sounds hard, but people who do it and stick with it swear it makes a difference in how healthy they feel. And there’s more than just anecdotal evidence to back them up. Tons of research supports the health benefits associated with this way of eating, many of which overlap with the benefits of a vegetarian diet.Without animal products, these diets are naturally lower in saturated fat and cholesterol. People who follow a plant-based diet have a lower risk of developing obesity, type 2 diabetes, high blood pressure (hypertension), and heart disease (and complications of heart disease, such as heart attacks). Following a vegan diet may also lower your risk for certain types of cancer, possibly because plants contain protective phytochemicals, because plant-based diets generally increase fiber intake, or because body weight tends to be lower among those who follow a plant-based diet. Some people notice a change in their skin once they give up animal products. That may be because dairy has been linked (though weakly) to acne in some. Following a whole-food, plant-based diet also maximizes antioxidants in the body, which can help prevent cellular damage and skin aging. Editor s Picks on Plant-Based Diets How to Cook for Someone on a Plant-Based Diet During the Holidays Switching to a More Plant-Based Diet 6 Tips for Making It Happen A Plant-Based or Pescatarian Diet May Help Reduce the Risk of Severe COVID-19 10 Veggie-Loving Instagrammers to Inspire Your Plant-Based Diet Goals Potential Weight Loss Effects of a Vegan DietThose looking to lose weight may also benefit from following a vegan diet. A previous study assigned participants to one of five diets: a vegan diet, a semi-vegetarian diet, a pesco-vegetarian diet (no meat except seafood), a vegetarian diet, and a plant-and-animal-based diet. At the end of the six months, the vegan dieters lost the most weight. They also saw the biggest decrease in dietary fat, including saturated fat and had lower BMIs, despite consuming a decent amount of carbohydrates. Going vegan isn’t a guaranteed way to slim down — that depends on the type of diet you’re following before you start. If you’re subbing out greasy burgers for fresh green salads and healthy fats, you likely will notice a difference quickly. But if you already eat a healthy diet, the changes won’t be quite as significant. Possible Drawbacks of a Vegan DietOnce you start telling people you’re going vegan, you’ll undoubtedly get questions about where you get protein. While it’s true that animal products are excellent protein sources and that without them you run the risk of developing a deficiency, there are plenty of plant-based sources of protein to choose from to get your fill. Nuts, quinoa, legumes, and soy protein make it easy, but it’s still something you’ll want to monitor. Iron is another nutrient you’ll need to pay attention to. Iron found in animals (called heme iron) is more easily absorbed by the body than plant-based iron (called non-heme iron). Foods that are rich in vitamin C, however, will help you absorb non-heme iron more easily. Supplements Vegans May Need “No diet is perfect nutritionally, and that includes a vegan diet,” Hever says. She explains it’s important for vegans to be aware that they may need to supplement their diet. Here are a few supplements vegans should consider.Vitamin D Vegans can source some of their vitamin D from sunlight, but because vitamin D is found in foods like milk and fish, which are off-limits to vegans, you may need a vitamin D supplement to reach your recommended daily intake of 600 IU. Most vitamin D supplements don’t qualify as vegan (it can come from fish oil or a wax called lanolin that’s found in sheep wool), so stick to vitamin D2 or D3 that’s made from lichen. Lichen is a plant-like organism that is a symbiosis between algae and fungi. Vitamin B12 is one supplement vegans may consider, as it appears naturally only in animal products.Some plant-based products stocked on grocery store shelves have been fortified with the vitamin, including breakfast cereal, nutritional yeast, and tempeh. B12 is important because being deficient can lead to dementia. Zinc This mineral is found most readily in shellfish and meat, but if you’re a vegan forgoing fish and meat, you may consider taking a supplement (you can find zinc in almost all multivitamins), according to the National Institutes of Health. You’ll also find zinc in beans, whole grains, and nuts. Omega-3 fatty acids Seafood and fortified eggs are examples of animal products that offer eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), two types of omega-3 fatty acids that the body can readily access. While it’s unclear whether omega-3 supplements, such as fish oil or fish liver oil, supply the same benefits as foods with these omega-3s, vegans may consider vegan omega-3 supplements in particular. Most Popular in Diet and Nutrition Whole30 Beginner s Guide What to Eat and Avoid Advantages and More 10 Healthy Foods That Are Great Sources of Iron What Is the Golo Diet A Complete Scientific Guide 11 Best and Worst Oils for Your Health Common Challenges on a Vegan DietWhen you commit to veganism, you may experience some pushback from family and friends. Even though veganism is growing in popularity, it’s still far from the norm, and people may be skeptical about your new way of eating. “One of the biggest challenges of being vegan is the social pressure from friends and family,” Hever says. She suggests you avoid drawing attention to the diet, though you should arm yourself with objective information from reputable resources so you can speak to the benefits of this way of eating if pressed. Eating out may be a challenge, but it’s much easier now to find vegan items at the grocery store and even entire restaurants dedicated to serving up vegan grub. Keep in mind that these vegan foods can be much pricier than their meat and dairy counterparts. In general, know that cooking your own vegan foods at home, from scratch, will save you money. Beginner s Tips for Following a Vegan Diet Your vegan meals don’t have to be boring. You just have to approach veggies with enthusiasm and a willingness to get creative. Think: portobello mushrooms instead of burgers, coconut milk lattes instead of the dairy-filled kind, and cashewgurt instead of yogurt. Hever suggests using apps like HappyCow and Yelp to find vegan-friendly restaurants. “Often, international cuisine — including Japanese, Chinese, Mexican, Indian, and Ethiopian — is ideal for plant-based staples,” she says. These cuisines are naturally more plant-forward. Set yourself up for success by taking a look at the menu ahead of time so you can plot your order. Salads and vegetable sides are a good bet, though always ask your server if the dish you’re interested in has been cooked with butter. Be sure to load up on nutritious vegetables rather than high-calorie sweets and processed foods. That’s the key to keeping this way of eating in the healthy zone. Resources We Love Favorite Resource for Vegan 101 Info The Vegan Starter Kit from the Physicians Committee for Responsible Medicine is a 24-page booklet that will educate you on all things vegan. You’ll find info on the benefits of eating this way, ideas for what to order when dining out, answers to frequently asked questions, and recipes and meal ideas. We especially love the meal swap page, which offers a vegan alternative to common foods and makes embracing a vegan diet a little less intimidating. Favorite Vegan Meal Kit Meal kits make it easy to put dinner on the table, but not all cater to a vegan diet. That’s why we love the meal kit service Purple Carrot. You can sign up for weekly deliveries and get vegan meals delivered right to your door. Inside, you’ll find all the ingredients you need to prepare your meals. Favorite Vegan TikToker There’s no shame in needing some inspiration to jazz up your go-to meals every now and then. Luckily, @iamtabithabrown has you covered. Visit the vegan influencer’s TikTok page, where she has nearly five million followers and serves up quick how-to recipes. You’ll get hooked on the meal ideas — and her personality. Some videos have nothing to do with food and are purely motivational pep talks, and that’s what sets her apart from other food-related TikTokers. Because who doesn’t need a little pump-up every now and then?Favorite Online Magazine for Vegans Want to stay in the know about plant-based news and all things vegan? Bookmark VegNews. You’ll find vegan recipes, ethical fashion, and advice on living the vegan lifestyle — not just the diet. The magazine has been around for more than two decades, and it’s the most comprehensive source for vegan news.Favorite Blog for Vegan Recipes There’s definitely a learning curve when you adopt a vegan diet. Don’t feel paralyzed when you’re getting warmed up. Turn to Oh She Glows, a blog by Angela Liddon that’s been running for more than a decade, for healthy plant-based recipes. She doesn’t post frequently anymore, but the recipe database is extensive, so you’re bound to find loads of inspiration. And if you like what you see, you can purchase one of her cookbooks for satisfying recipes and gorgeous photos. Summary The vegan diet has been shown to have an overall positive impact on one’s health. You should be aware of a few potential nutritional deficiencies, though, and challenges you’ll likely face once you adopt a vegan lifestyle. Michelle Jaelin, a registered dietitian in Hamilton, Ontario, who owns NutritionArtist.com, says that everyone would benefit from eating more plant-based foods. Ask yourself: Are you someone who likes to prepare food and cook? Are you willing to learn how to properly balance foods to ensure you get all the nutrients you need to be healthy? Are you doing it because you truly believe in eating vegan for yourself? She says the answers to these questions can help you determine if this way of eating is right for you. Editorial Sources and Fact-Checking Vegetarian Diets. American Heart Association. September 26, 2016.34 Foods and Ingredients to Avoid on a Vegan Diet. Vegan Food & Living. October 3, 2016.Is It OK to Eat Eggs From Chickens I’ve Raised in My Backyard? PETA.Solway J, McBride M, Haq F, et al. Diet and Dermatology: The Role of a Whole-Food, Plant-Based Diet in Preventing and Reversing Skin Aging — a Review. Journal of Clinical and Aesthetic Dermatology. May 2020.Turner-McGrievy GM, Davidson CR, Wingard EE, et al. Comparative Effectiveness of Plant-Based Diets for Weight Loss: A Randomized Controlled Trial of Five Different Diets. Nutrition. February 2015.Food Sources of Vitamin D. U.S. Department of Agriculture Dietary Guidelines 2015–2020.Vitamin D. National Institutes of Health. August 17, 2021.Vegetarian Diet: How to Get the Best Nutrition. Mayo Clinic. August 20, 2020.Shifts Need to Align With Healthy Eating Patterns. U.S. Department of Agriculture Dietary Guidelines 2015–2020.Vitamin D. The Vegan Society.Share of Consumers Who Consider Themselves Vegan or Vegetarian in the United States as of June 2018, by Age Group. Statista. January 27, 2022.The Vegan Diet. NHS. August 2, 2021.Why Going Vegan Should Be Your New Year’s Resolution. PETA.Zinc. National Institutes of Health. December 8, 2021.Jatoi S, Hafeez A, Riaz S, et al. Low Vitamin B12 Levels: An Underestimated Cause of Minimal Cognitive Impairment and Dementia. Cureus. February 13, 2020.How Plant-Based Food Helps Fight Cancer. Mayo Clinic. October 30, 2019.Iron. Harvard T.H. Chan School of Public Health.Ten Things You Might Not Know About Lichens, but Wish You Did. Arizona State University Biodiversity Knowledge Integration Center.Omega-3 Supplements: In Depth. National Center for Complementary and Integrative Health.Show LessNEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. 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