Vegan Diet Guide: Nutrition Tips, Benefits, & Meal Ideas

More than 3.1 million Americans consider themselves vegan, according to the most recent independent Gallup poll on consumption habits in the nation. So, it shouldn’t be a surprise that many households are considering healthier, plant-based options as they sit down for meals.

Veganism is often misunderstood, sometimes being linked to political causes and ethical debates. However, researchers — as evidenced by a recent study published in the National Library of Medicine by the Missouri State Medical Association — repeatedly prove that it is one of the best diets to avoid obesity, diabetes, and cardiovascular diseases. For this reason alone, it’s worth learning more about it.

What is a Vegan Diet?

What is a vegan diet? It is a way of eating that excludes the consumption of all animal products and byproducts. This means neither meat, dairy, fish, honey, nor eggs grace the plates of vegans. Instead, they focus on getting nutrition from vegetables, plants, grains, nuts, beans, and legumes.

There is some debate about the terms plant-based diet vs vegan, but in general, it is considered the same. And if you’re struggling to differentiate vegan vs vegetarian vs pescatarian, you’re not alone! Pescatarians add fish to their diet, while vegetarians may eat animal byproducts like eggs, honey, and dairy.

These all vary from the typical omnivorous diet, which integrates meat, fish, seafood, and other animal products along with fruits and vegetables.

Harvard researchers also report that some people who follow certain plant-based diets may sometimes include animal products or byproducts. An example are “Beegans,” which is a name for people who follow a vegan diet but still eat honey.

As a rule, vegan diets strictly adhere to eating plant-based foods only. If you’re considering trying this out, check out some common changes you can make to your meal prep plan below.

Different Types of Vegan Diets

A recent Oxford University study found that vegan diets are naturally low in saturated fat and high in dietary fiber. This helps to explain why it’s considered so healthy.

However, the reality is that not every vegan eats the same. Different vegan diets offer varying health benefits.

Whole-Food Vegan

A whole-food vegan diet is centered on consuming only whole, unprocessed plant-based foods. These foods include whole fruits, vegetables, whole grains, and legumes. Vegans who focus on whole foods choose an apple over a cup of apple juice and steel-cut oats over presweetened cereal.

Raw Vegan

A raw vegan is plant-based, but foods are consumed raw or only minimally cooked below a temperature of 118°F, according to Healthline. This method of eating often involves dehydrating foods, juicing, and sprouting seeds.

People who choose a raw vegan diet usually believe that cooking destroys natural enzymes and reduces the nutritional content of the food. It is the ideal vegan diet for weight loss and achieving a lower body mass index.

Junk Food Vegan

Considered a vegan diet for beginners, a junk food vegan diet still steers clear of animal products and byproducts. But junk food vegans are open to eating processed foods like mock meats, chips, and sugary desserts.

Essential Vegan Food List

It’s clear what vegans don’t eat. But, it turns out there is plenty to eat without choosing meat.

Vegan Foods to Include

To fill up your grocery cart with plant-based foods, head straight to the produce section. There, you can find a variety of fruits and vegetables to create delicious meals. Other foods to add to your vegan shopping list include:

• Legumes, like lentils and chickpeas

• Beans, such as black-eyed peas and pinto beans

• Whole grains, including quinoa and oats

• Nuts, particularly macadamia nuts and raw cashews

• Seeds of all kinds

• Plant-based oils, like avocado oil

Non-Vegan Foods to Avoid

When searching for vegan foods, many are surprised by the animal products that are added to some processed foods, such as many crackers, breakfast cereals, and snack foods. Read labels carefully to avoid:

• Meat

• Poultry

• Dairy products, including whey protein

• Eggs

• Honey

• “Natural flavorings”, can contain animal products

• Tallow

• Casein, a binding agent used in cheese

• Gelatin, which includes bone char

• Beeswax

It is tricky to know if some ingredients are derived from animals. For example, L-cysteine is an amino acid used to soften pre-baked bread. It’s usually made from poultry feathers. The People for the Ethical Treatment of Animals published a list of animal-based ingredients worth reviewing.

Key Nutrients in a Vegan Diet

While vegans get plenty of vitamins, minerals, and fiber from whole fruits and vegetables, some nutrients simply aren’t found in plant-based foods. That’s why it’s important to eat enough vegan protein, too.

Vitamin B12 Sources

Vitamin B12 is only naturally found in animal products, and low levels can result in anemia, nervous system damage, heart disease, and pregnancy complications. For this reason, most vegans will take a B12 supplement daily. Also, look for fortified foods and include nutritional yeast as a B12-rich Parmesan cheese substitute with a delicious, nutty flavor, according to the Vegan Society.

Iron-Rich Vegan Foods

Iron is an important mineral that the body needs for growth and development. However, it is often found in low levels in vegans. To get enough iron, eat plenty of leafy greens, legumes, tofu, and even potatoes, according to Healthline.

Plus, caffeine consumption can impact the body’s ability to absorb plant-based iron, as Healthline explains. Vegans who eat plenty of iron-rich foods may benefit from drinking less coffee and tea during the day.

Calcium Sources for Vegans

A misconception is that vegans cannot get enough calcium. There are plenty of calcium-rich foods beyond dairy. They include:

• Soy foods like tofu

• White beans

• Almonds

• Chia seeds

• Seaweed

• Leafy greens

• Figs

Also, many foods, like plant milks, are fortified with calcium.

Omega-3 Fatty Acid Alternatives

Omega-3 fatty acid is commonly found in fish and fish oils, but there are many options for vegans to get this important lipid, according to the Physicians Committee for Responsible Medicine. Flax seed oils, as well as many nuts, edamame, and beans, are all great plant-based options too.

Benefits of a Vegan Diet

Many people choose a vegan lifestyle for a variety of reasons, from personal health to environmental sustainability.

Health Benefits

A vegan diet is one of the healthiest ways to eat when people focus on consuming adequate amounts of vitamins, nutrients, and minerals from whole foods as well as taking supplements when necessary.

A vegan diet reduces the occurrence of chronic diseases, such as the risk of heart disease and type 2 diabetes. Vegans tend to have lower blood pressure and better heart health while maintaining a healthy weight.

Environmental Benefits

A plant-based diet can be a powerful way to support a more sustainable food system. Research from the University of Colorado in Boulder highlights that food production, including livestock farming, contributes to global greenhouse gas emissions.

Shifting toward plant-based foods can help reduce water usage and lessen the overall environmental footprint of food production. For example, it takes significantly more water to produce animal-based foods compared to plant-based alternatives, with beef requiring about 2,500 gallons of water per pound, eggs 477 gallons, and cheese nearly 900 gallons.

Interested in climate-friendly food choices? Explore our selection of delicious meals that are good for you and better for the planet - Order from our Green Eating Menu today!

Maintaining a Balanced Vegan Diet

The reality is that excluding animal products and byproducts from all meals may require extra effort at first. Like most new things, a focus on consuming adequate nutrients will be a greater challenge at the beginning. It’s a good idea to schedule comprehensive blood work with a doctor every year to ensure you’re maintaining a balanced diet.

Tracking Nutrient Intake

Few people can accurately estimate the percentage of vitamins and minerals in their food. When you are first educating yourself about the benefits of eating different plant-based, consider downloading food-tracking apps like MyFitnessPal to get a nutritional baseline.

If extra support is needed, reach out to a dietitian who is educated on the benefits of a vegan diet. These health professionals should be able to suggest plant-based options to address any concerns.

Supplement Options

Bloodwork results may unveil a need for specific supplementation. As mentioned above, all vegans will benefit from a daily vitamin B12 supplement, according to research published in the National Library of Medicine. Look for a B12 pill that dissolves under the tongue or is administered in a liquid. These are the most easily absorbed.

Vegans may also wish to add an Omega-3 supplement, such as flax seed oil, to their daily routine. Sometimes, people who follow a vegan diet also lack adequate levels of vitamin D. Sun exposure for five to 30 minutes is ideal, according to the American Journal of Lifestyle Medicine. Or, a vitamin D supplement can help, too.

Vegan Meal Ideas

Many people who shift to a totally plant-based diet are pleasantly surprised by the delicious meals that require no meat. For those who enjoy cooking, try going to the produce section of the local market and choose a few new fruits or vegetables. Look up recipes online, or invest in a vegan cookbook, such as Mollie Katzen’s Still Life with Menu.

Quick and Easy Meals

For those who don’t enjoy cooking or would like to try more complex meals created by a professional chef, CookUnity has plenty of creative, flavor-packed entrees. To find these meals easily in our app, simply select the “vegan” filter to see what pops up in your weekly menu.

Here are two favorites worth trying:

1. Vegan 'Chorizo' Chili Mac and Cheese with Parmesan Bread Crumbs & Pico De Gallo: Created by Chef Ivy Stark, this spicy dish stands out for having a long ingredient list consisting only of foods you can recognize and pronounce!

2. Mediterranean Vegan Farro Bowl with Marinated Tofu & Roasted Eggplant: Farro is a heritage grain that few integrate into their kitchens, but Chef Einat Admony does. This balanced bowl is packed with protein and vegetables that are sure to satisfy.

Embracing a Vegan Lifestyle

The vegan diet offers many benefits, including better health and environmental consciousness.

Especially when you first start, it’s important to track your nutrition. Some nutritionists suggest “eating the rainbow” — or eating a variety of colorful foods, will help you feel your best every day.

Many people jump into the vegan diet right away, but others take time to learn new versions of beloved classic dishes that normally include meat. One way to try your hand at plant-based eating is to commit to one meat-free day, like ‘Meat Free Mondays’ advocates. From there, it’s easier to get comfortable with this change — especially once you start to feel so much better.

It's also easier to change eating habits when you include the people in your household or friends. Discuss your plans with your loved ones and encourage them to join you. Trade recipes, host vegan potluck dinners, and share ideas for a healthier lifestyle.

Another way to make a vegan diet easier is to let someone else do the work. When you join CookUnity, you can enjoy small-batch, vegan meals made by top culinary talent delivered to your door each week. From a Sesame-Ginger Tofu Poke Bowl to a White Bean Korma Curry, there’s always something delicious (and plant-based) from which to choose. Learn more about CookUnity’s vegan options today.

Frequently Asked Questions About Vegan Diets

What foods are included in a vegan diet?

A vegan diet avoids all animal products and byproducts, but there are many more foods beyond that. All fruits and vegetables, legumes and beans, nuts and seeds are all part of a balanced plant-based diet. Many vegans will also incorporate plant milk, like soy or almond, or vegan products, such as coconut yogurt or dairy-free ice cream.

It’s best to avoid many of those mock meats and processed vegan foods, instead focusing on whole foods that contain plenty of fiber. When you avoid pre-packaged food, it’s easier to eat vegan on a budget, too.

You’ll need to make a habit of looking at the ingredient list for all packaged items, especially crackers, cereals, and desserts. With time, you’ll be able to identify the vegan brands and products you enjoy.

What are the 5 most important rules of a vegan diet?

You likely already know the obvious rule of a vegan diet: Avoid all animal products and byproducts! But the Today Show offered five lesser-known rules you may wish to implement:

1. Eat seasonally: Look for fresh fruits and vegetables that are abundant only at certain times of the year.
2. Fill up on fiber: Instead of turning to pasta and junk food, grab fresh fruits, nuts, seeds, and ancient grains to fill up and feel satisfied.
3. Be intentional about protein: You don’t need to plan your meals around protein, but try to add beans, legumes, tofu, quinoa, and other protein-rich options whenever possible.
4. Enjoy healthy fats: Vegans tend to love avocados for good reason! These whole foods are full of healthy fats, which keep you satisfied longer. Add ground flax seeds or hemp seeds to salads for extra healthy fats.
5. Remember to supplement when necessary: Get your bloodwork checked regularly and take a B12 supplement every day.

Is vegan really healthier?

When vegans eat balanced whole foods, the health results are nothing short of amazing. Medical News Today reported on a Stanford University study that found a vegan diet can improve a person’s cardiovascular health in as little as eight weeks. LDL cholesterol levels dropped, along with insulin fasting levels and even weight.

What is an example of a vegan diet?

Meal planning is a good way to ensure a vegan diet is balanced with proper nutrition and delicious. Some vegan breakfast ideas include:

• Oatmeal with nut butter and fruit

• Tofu scramble with vegetables

• Homemade granola

• Toast with stir-fried beans and vegetables

Vegan lunches could include:

• Squash soup

• Pasta salads

• Barbecued tempeh sandwiches

• Hummus with wholegrain crackers and sliced vegetables

Vegan dinners could include:

• Chili sin carne

• Meat-free shepherd’s pie

• Chickpea curry

Still hungry? Vegan snack ideas, also recommended by The Vegan Society, include nuts, dates, apple slices with peanut butter, and vegetable juices. Also, don’t forget to stay hydrated.

SOURCES:

1. Gallup poll
2. National Library of Medicine
3. Harvard.edu
4. Harvard.edu
5. NIH National Library of Medicine
6. People for the Ethical Treatment of Animals
7. Vegan Society
8. Healthline
9. Healthline
10. Physicians for Responsible Medicine
11. NIH National Library of Medicine
12. Scientia
13. University of Colorado at Boulder
14. NIH National Library of Medicine
15. NIH National Library of Medicine
16. Mollie Katzen
17. Medical News Today