What Can You Eat As A Vegan?

Vegans, like vegetarians, do not eat meat. However, veganism also omits dairy consumption, eggs and everything else that comes from a living creature. Cutting out animal products may seem like a lot, but once you focus on everything that vegans can eat, it will feel much more manageable. Vegan food is more abundant than you might think. 

There's a seemingly endless list of motivations to go vegan. I quit animal products the moment I discovered my view of animal agriculture was utterly wrong. All my life, I envisioned farm animals to live long, happy lives in the countryside, but one day I watched a YouTube video that showed me how untrue that is. Over time, I learned more about the environmental impact of animal agriculture and the health benefits of cutting meat from your diet - these are both common reasons for people going vegan, too.

So what exactly do vegans eat if we can't eat anything that has come from an animal? The short answer is, lots of things! To give you a better idea, I have compiled a list of some common plant-based foods that both vegans and non-vegans eat on a regular basis. By no means is the following list exhaustive, but it does include a good amount!

Legumes are one of the primary sources of protein that vegans get. People are often concerned about where vegans get their protein, but there's no need to be because plants have plenty. Legumes include beans, lentils, and peas, so if you're ever looking for a healthy, protein-heavy meal, these legumes should be your go-to. 

Nuts are a well-loved snack food that also happens to be vegan-friendly; they're favoured for their convenient size, unique, savoury flavours and versatility. Common types include walnuts, almonds, and cashews, but there are many more, and each nut has its own benefits. For example, you can blend cashews to make creamy sauces in dishes like Mac and Cheese and Carbonara. 

Seeds are small but mighty and not to be underestimated. They make great nutrition boosters in a vegan diet by providing healthy fats and other nutrients. Common seeds include flaxseeds, chia seeds, pumpkin seeds and sesame seeds. Sesame seeds, in particular, are an excellent source of iron and calcium, which are both nutrients that vegans should make an effort to add to their diets. Seeds are easy to incorporate into your meals because you can add them to porridge, yoghurts, baking recipes, and smoothies. Flax seeds can even be used in baking to replace eggs! 

Believe it or not, plenty of bread types are already vegan. Traditional bread is a simple creation of yeast, flour, water, and salt, so many plain loaves will be vegan-friendly (although it's always wise to check the ingredients anyway). It's mainly the speciality bread you should look out for, for example, focaccia, brioche, and naan. But you can even find vegan-friendly versions, too. So vegans never have to miss out!

Rice is one of the oldest grown grains on earth. It's incredibly versatile and a staple for various cultures, from South-East Asians to Latin Americans. You might be surprised to hear that there are thousands of types of rice, all of which are vegan! It's the perfect ingredient to bulk up your meals as it's a starchy carbohydrate. You can add rice to burrito bowls, casserole dishes, alongside noodles, and stir fry.  

Pasta originated in Italy and has since become widely used in cuisines all around the world. It's formed into hundreds of different types of shapes, from long linguine to short and fat rigatoni. Most packaged dry pasta is vegan-friendly, whereas fresh pasta usually contains egg. It's best to look at the ingredients before you buy because even dry pasta can occasionally be non-vegan - it all depends on the brand. There are endless pasta dishes that are easily veganized, such as spaghetti bolognese, lasagne, and macaroni and cheese. 

Commonly used cooking oils like coconut oil and sunflower oil are made from plants and are therefore vegan-friendly. Extra virgin olive oil is one of the world's healthiest oils as it's high in antioxidants and known to have other health benefits. Cooking oils are a great way to add extra flavour and fats to plant-based food. 

Vegan substitutes are plant-based versions of foods that contain animal products, such as meats, eggs, and cheeses. These foods are becoming increasingly popular, with many non-vegans opting for a meat-free meal at restaurants over one with animal products. Some of the most realistic vegan substitutes are plant-based 'beef' burgers, plant-based 'chicken' burgers and plant-based  'pork' sausages.