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What Do Vegans Eat in a Day?

wo women sharing their vegetable soup and grissini breads
What do vegans eat in a day? As an authority on this topic, I can confidently say that vegans have a wide range of delicious and nutritious plant-based foods to choose from.
Gone are the days when veganism was synonymous with only eating fruits and vegetables. Nowadays, a vegan diet can include grains, nuts, seeds, plant-based protein, and non-dairy milk. In fact, many junk food items are also vegan, provided they don’t contain any milk, eggs, or meat ingredients.
So, let’s break the myth that veganism is a restrictive diet and explore the diverse and exciting food groups that vegans can enjoy every day. Check out the table of contents for a full list of each vegan food group.

Table of Contents

What Do Vegans Eat in a Day?

Vegans typically eat a variety of plant-based foods in a day to meet their nutritional needs. Here’s an example of what a vegan might eat in a day:

What Do Vegans Eat for Breakfast

A smoothie made with almond milk, frozen berries, a banana, and a scoop of vegan protein powder. Alternatively, they might have oatmeal made with almond milk, and topped with fruit and nuts.

What Do Vegans Eat for Mid-Morning Snack

A piece of fruit, such as an apple or banana, or a handful of nuts.

What Do Vegans Eat for Lunch

A salad made with mixed greens, roasted vegetables, quinoa, and chickpeas, dressed with a vinaigrette made from olive oil and balsamic vinegar.

What Do Vegans Eat for Afternoon Snack

Carrots and hummus, or a vegan protein bar.

What Do Vegans Eat for Dinner

Spaghetti squash noodles with tomato sauce and vegan meatballs, or a vegan stir-fry with tofu, vegetables, and brown rice.

What Do Vegans Eat for Dessert

A vegan dessert, such as a fruit sorbet or a vegan chocolate pudding.

What Do Vegans Eat on a Daily Basis

For the best health, vegans should eat from these 7 groups which are detailed below: fruit, vegetables, grains, nuts & seeds, plant-based protein, dairy substitutes. 

Vegans must ensure they get enough protein, iron, calcium, and other essential nutrients in their diet. This can be achieved through consuming a variety of plant-based foods, such as legumes, nuts, seeds, whole grains, and vegetables. 

fruit platter on table full of vegan food what do vegans eat

Vegans Eat Fruit

Fruit is separated into 6 different types. Note their nutrient information for your specific needs.

  1. Berries
  2. Citrus Fruits
  3. Tropical Fruit
  4. Stone Fruits
  5. Pome Fruits
  6. Melons

1. Berries

These are small, juicy fruits with soft edible skin and tiny seeds. They are packed with nutrients, including fiber, vitamins, and antioxidants.

  • Strawberries
  • Blueberries
  • Raspberries
  • Blackberries
  • Cranberries
  • Boysenberries
  • Currants
  • Gooseberries
  • Loganberries
  • Mulberries
  • Grapes

2. Citrus Fruits

These are acidic fruits with a tough outer rind and juicy pulp. They boost the immune system and improve digestion. They reduce the risk of certain diseases.

  • Oranges
  • Lemons
  • Limes
  • Grapefruits
  • Tangerines
  • Clementine
  • Pomelos
  • Kumquats
  • Yuzu

3. Tropical Fruit

These are grown in warmer climates and have a unique, exotic flavor. They boost the immune system, improve digestion and reduce inflammation.

  • Bananas
  • Pineapples
  • Mangoes
  • Avocado
  • Figs
  • Dates
  • Papayas
  • Passion fruit
  • Guavas
  • Lychees
  • Dragon Fruit
  • Starfruit
  • Kiwano Melons

4. Stone Fruits 

These are fleshy fruits with a hard pit or stone in the centre. They are a good source of vitamins and antioxidants.

  • Peaches
  • Plums
  • Apricots
  • Nectarines
  • Cherries
  • Pluots (plum and apricot hybrid)
  • Apriums (apricot and plum hybrid)
  • Peachcots (peach and apricot hybrid)

5. Pome Fruits 

These are fruits with a core containing seeds and surrounded by a fleshy edible layer. They are a good source of fiber and vitamins.

  • Apples
  • Pears
  • Quinces
  • Hawthorns
  • Medlars

6. Melons 

These are large, juicy fruits with a thick rind and a soft, sweet interior. They are a good source of vitamins and antioxidants.

  • Watermelon
  • Cantaloupe
  • Honeydew
  • Galia
  • Crenshaw
  • Muskmelons
  • Persian melons
  • Santa Claus melons
salad and vegetable bowl

Vegans Eat Vegetables

Below are a variety of different vegetables, divided into 7 common categories. Note their nutrient information for your specific needs.

  1. Leafy Greens
  2. Cruciferous Vegetables
  3. Allium Vegetables
  4. Root Vegetables
  5. Nightshade Vegetables
  6. Legumes/Pulses
  7. Squash

1. Leafy Greens

Leafy greens are rich in vitamins A, C, and K, and minerals like iron and calcium. 

  • Spinach
  • Lettuce
  • Swiss chard
  • Collard greens
  • Mustard greens
  • Beet greens
  • Bok choy

2. Cruciferous Vegetables

Cruciferous vegetables are rich in fiber, vitamins C and K, and other antioxidants.

  • Arugula
  • Broccoli
  • Cauliflower
  • Brussels sprouts
  • Cabbage
  • Kale
  • Watercress
  • Turnips

3. Allium Vegetables

Allium vegetables are rich in sulfur-containing compounds. These may have anti-inflammatory and anti-cancer properties.

  • Onions
  • Garlic
  • Leeks
  • Shallots
  • Chives
  • Scallions

4. Root Vegetables

Root vegetables are rich in complex carbohydrates, fiber, and various vitamins and minerals.

  • Carrots
  • Beets
  • Potatoes
  • Sweet potatoes
  • Turnips
  • Parsnips
  • Rutabagas
  • Radishes
  • Ginger
  • Cassava

5. Nightshade Vegetables

Nightshade vegetables are rich in antioxidants and may have anti-inflammatory properties.

  • Potatoes
  • Tomatoes
  • Tomatillos
  • Peppers
  • Eggplants
  • Goji berries

6. Legumes/Pulses

Legumes are a good source of protein, fiber, and complex carbohydrates.

  • Black beans
  • Kidney beans
  • Chickpeas
  • Fava beans
  • Lima beans
  • Mung beans
  • Pinto beans
  • Navy beans
  • Lentils
  • Peas
  • Green beans
  • Soybeans
  • Tofu
  • Tempeh
  • Peanuts
  • Alfalfa
  • Clover

7. Squash

These vegetables are rich in fiber, vitamins, and minerals.

  • Zucchini
  • Pumpkin
  • Butternut squash
  • Acorn squash
  • Spaghetti squash
  • Cucumber
grain bowls

Vegans Eat Grains

Whole grains are a good source of fiber, vitamin B, iron and zinc.

  • Cereal
  • Bread
  • Pasta
  • Crackers
  • Rice
  • Corn
  • Popcorn
  • Wheat
  • Seitan (wheat gluten)
  • Oats
  • Barley
  • Rye
  • Quinoa
  • Buckwheat
  • Millet
  • Bulgar

Vegans Eat Plant-Based Protein Sources

Plant-based protein sources are often high in fiber, vitamins, and minerals. They can provide all the essential amino acids needed for a healthy diet. So this will answer the question all vegans get asked: “Where do you get your protein?”

  • Legumes, such as beans, lentils, and chickpeas
  • Tofu
  • Tempeh
  • Nuts and seeds
  • Quinoa
  • Soy milk and other non-dairy milk
  • Seitan
  • Edamame
  • Nutritional yeast
  • Spinach and other leafy greens
  • Oats

Vegans Eat Nuts

Nuts are a good source of protein, healthy fats, and fiber. Also full of vitamins and minerals such as vitamin E, magnesium, and potassium.

  • Almonds
  • Walnuts
  • Cashews
  • Pistachios
  • Pecans
  • Hazelnuts
  • Macadamia nuts
  • Brazil nuts

Vegans Eat Seeds

Seeds are a good source of protein, healthy fats, fiber, vitamin E, magnesium, and potassium.

  • Sunflower Seeds
  • Pumpkin Seeds
  • Chia Seeds
  • Sesame Seeds
  • Flax Seeds
  • Hemp Seeds
  • Poppy Seeds
  • Quinoa Seeds
oat-ly milk with black coffee cup on countertop

Vegans Eat and Drink Dairy Substitutes

Plant-based dairy is a type of non-dairy alternative to traditional dairy products. They are often made from nuts, seeds, grains, or legumes.

  • Almond milk
  • Soy milk
  • Coconut milk
  • Rice milk
  • Oat milk
  • Cashew milk
  • Hemp milk
  • Pea protein milk
  • Plant-based cheese
  • Dairy-free yogurt
girl holding 2 plant based burgers and fries - take out vegan food

Some Vegans Eat Vegan Processed Food

Vegan processed foods are convenient and easy to prepare. They can be high in sodium, sugar, and saturated fat. Vegan meat is called faux, fake, mock, meat analogs or plant proteins. Read your labels and limit these for a healthy diet.

1. Veggie burgers, sausages, and meat substitutes made from soy, seitan, or vegetable protein

2. Vegan cheese made from nuts or soy

3. Vegan ice cream made from coconut milk, almond milk, or soy milk

4. Vegan yogurt made from almond milk, coconut milk, or soy milk

5. Vegan snack foods, such as chips, crackers, and popcorn

6. Vegan desserts, such as cakes, cookies, and brownies made without eggs or dairy

7. Vegan mayonnaise made from vegetable oil

8. Vegan salad dressings made from plant-based ingredients

9. Vegan soups and stews made with vegetable broth and plant-based proteins

10. Vegan frozen meals and entrees made with vegetables, grains, and plant-based proteins

salsa ketchup with small tomatoes on countertop

Vegan Condiments and Sweeteners

Vegan condiments are sauces or seasonings that do not contain any animal products.

* Read the labels as some products may contain dairy, eggs, fish sauce, or honey.

  • Mustard
  • Ketchup
  • Salsa
  • Hummus
  • Guacamole
  • Vegan mayonnaise
  • Barbecue sauce
  • Soy sauce*
  • Hot sauce
  • Salad dressing*
  • Pure maple syrup
  • Brown rice syrup
  • Yacon root syrup
  • Agave
  • Molasses
  • Date Syrup
women toasting with fancy cocktail drinks in long stem glasses

Vegans Drink Vegan Beverages

It is important to read the labels, as some products may contain honey or dairy.

  • Water
  • Fruit juices
  • Vegetable juices
  • Coffee (with non-dairy milk or black)
  • Tea (with non-dairy milk or black)
  • Smoothies made with non-dairy milk or yogurt
  • Coconut water
  • All non-dairy milks in dairy substitutes section
  • Herbal teas
  • Sparkling water or soda

Some Vegans Drink Vegan Alcohol

Gelatin, fish bladder, egg whites, and honey are sometimes used in the production of alcohol. We recommend researching specific brands before purchasing.

For a comprehensive vegan beer, wine, and liquor guide, visit www.barnivore.com

1. Beer made without animal products such as Guinness, Sierra Nevada, and Sam Adams 

2. Wine made without animal-derived fining agents, such as Bonterra and Frey Vineyards 

3. Liquor that is not flavoured with animal products, such as vodka, gin, and tequila 

4. Cider made without animal products, such as Angry Orchard 

5. Champagne that is not clarified with animal-derived fining agents


girl taking vitamin and smiling

Vitamins and Nutrients for Vegans

Here are some of the nutrients that vegans may want to pay particular attention to. A well-planned diet can fulfil all these nutritional needs. Some nutrients may be difficult to get through a vegan diet alone.

  • Vitamin B12 (25-100 mcg @ day) *
  • Vitamin D (15-20 mcg @ day) *
  • Omega-3 fatty acids (200-300 mg @ day) *
  • Iron (8-27 mg @ day)
  • Calcium (1000-1200 mg @ day)
  • Zinc (8-13 mg @ day)
  • Iodine (150-220 mcg @ day)
coffee cup and question marks Q&A

What Do Vegans Eat – FAQ

Vegans eat a plant-based diet that excludes all animal products, including meat, dairy, eggs, and honey. Instead, they consume a variety of fruits, vegetables, grains, legumes, nuts, and seeds. So if you’re wondering what do vegans eat, the answer is a diverse and delicious array of plant-based foods.

This is a common question among those who are curious about what do vegans eat for protein. Fortunately, there are plenty of plant-based protein sources available to vegans, such as tofu, tempeh, seitan, lentils, chickpeas, beans, nuts, and quinoa. So vegans can easily meet their protein needs with a variety of tasty and nutritious plant-based options.

Yes, many types of bread are vegan, but some may contain eggs, milk, or honey. It’s important to read the ingredients list or check with the manufacturer to ensure that the bread is vegan-friendly. This is an important consideration for those wondering what do vegans eat for breakfast or as a sandwich base.

Traditional cheese is made from animal milk and is not vegan. However, there are many plant-based cheese alternatives made from ingredients like nuts, soy, and coconut. So if you’re wondering what do vegans eat for snacks or to top their pizzas and salads, there are plenty of delicious and satisfying vegan cheese options available.

Yes, fruits and vegetables are vegan-friendly, as long as they are not prepared with animal products like butter or cream. This is important to keep in mind when considering what do vegans eat for snacks or as a side dish.

 Some junk food is vegan, such as potato chips and certain types of candy. However, many popular junk foods contain animal products, so it’s important to check the ingredients before consuming. This is an important consideration for those wondering what do vegans eat for treats or indulgences.

A well-planned vegan diet can be very healthy, as it is typically high in fiber, vitamins, and antioxidants. However, it’s important to ensure that the diet includes a variety of nutrient-rich foods and that any necessary supplements, such as vitamin B12, are taken. Overall, vegans can enjoy a delicious and nutritious diet that supports their health and wellbeing, but it’s important to be mindful of what do vegans eat to ensure that all nutritional needs are met.

It can be challenging to find vegan options at some restaurants, but many establishments offer vegan dishes or are willing to make modifications to accommodate dietary restrictions. It’s helpful to research restaurants in advance or to ask the server for recommendations. This is an important consideration for those wondering what do vegans eat when dining out.

There are many options for vegans at restaurants, as more and more establishments are offering plant-based menu items. Some popular choices include veggie burgers, stir-fries, salads, pasta dishes, and sushi rolls with vegetables or avocado. Many restaurants also have vegan-friendly appetizers, sides, and desserts. It’s always a good idea to check with the server or chef to ensure that a dish is vegan and does not contain any animal products or by-products. With a little research and communication, vegans can enjoy dining out and exploring new cuisines.

Yes, vegans avoid all animal products, including meat, dairy, eggs, honey, and any other products derived from animals. This means that many common foods and ingredients, such as cheese, yogurt, and gelatin, are off-limits for vegans.

Yes, there are plenty of vegan dessert options available, such as fruit, vegan chocolate, cookies, cakes, and ice cream made with plant-based milk. Vegans can enjoy sweet treats just like anyone else!

While tofu is a popular vegan protein source, there are many other options available. Some examples include tempeh, seitan, lentils, chickpeas, beans, nuts, seeds, and quinoa. Vegans can easily meet their protein needs with a diverse and delicious plant-based diet.

Vegans can enjoy a variety of delicious breakfast options, such as oatmeal, smoothie bowls, avocado toast, tofu scrambles, and vegan pancakes or waffles made with plant-based milk and flax eggs. There are plenty of creative and satisfying vegan breakfast ideas out there!

While traditional Thanksgiving dishes often contain animal products, such as turkey and buttery mashed potatoes, there are many vegan-friendly options available. Some popular vegan Thanksgiving dishes include roasted vegetables, mashed sweet potatoes, vegan stuffing, and pumpkin pie made with coconut cream. With a little creativity, vegans can enjoy a delicious and satisfying Thanksgiving meal.

There are several plant-based alternatives that vegans use in place of eggs. Some common options include tofu, chickpea flour, flax and chia seeds, aquafaba, and commercial egg replacers. These ingredients can be used to create a similar texture and function as eggs in recipes, whether it’s for baking or cooking. By using these alternatives, vegans can still enjoy a variety of delicious meals without using eggs.

All coffee is technically plant-based, or vegan—the beans are naturally growing plants and all you need is water.

hand holding coffee cup with word NO on it

Food Vegans Don’t Eat

Non-vegan food refers to all animals and insects. Animal by-products come from the animals, such as milk, honey, and eggs.

  1. Meat
  2. Fish
  3. Seafood
  4. Dairy
  5. Eggs
  6. Honey


1. Meat 

  • Chicken
  • Turkey
  • Duck
  • Rabbit
  • Goose
  • Beef
  • Pork
  • Lamb
  • Bison
  • Venison
  • Elk
  • Moose
  • Boar
  • Bear
  • Pheasant


2. Fish 

  • Salmon
  • Tuna
  • Cod
  • Trout
  • Haddock
  • Halibut
  • Mahi-mahi
  • Swordfish
  • Sardines
  • Tilapia
  • Catfish
  • Snapper


3. Seafood 

  • Shrimp
  • Lobster
  • Crab
  • Oysters
  • Clams
  • Mussels
  • Squid
  • Octopus
  • Calamari
  • Scallops
  • Crayfish

4. Dairy 

  • Milk
  • Cheese
  • Cottage cheese
  • Cream cheese
  • Ricotta cheese
  • Butter
  • Yogurt
  • Cream
  • Ice cream
  • Sour cream


5. Eggs 

  • Chicken eggs
  • Duck eggs
  • Quail eggs
  • Goose eggs
  • Emu eggs
  • Turkey eggs
  • Ostrich eggs
  • Roe (fish eggs)
  • Caviar


6. Honey

Honey is produced by bees, therefore it is an animal by-product.

The Bottom Line

Research has shown that a healthy vegan diet can help you lose weight.

It also can reduce the risk of heart disease by lowering your cholesterol. You will also be at a lower risk for colon cancer. Finally, you can manage diabetes by lowering A1C levels.

Before you begin a new diet or supplement regime, speak to your healthcare provider.

For delicious vegan recipes


How to transition to a vegan diet




Vegan Meal Box Programs

If you are looking for some pre-made healthy vegan meals delivered to your door, check out MamaSezz. They are the leading whole food plant-based meal delivery company in the U.S.

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