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. 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.
Foods to Eat on the 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 Diet
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.
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 Here are a few supplements vegans should consider. Vitamin B12 is one supplement vegans may consider, as it appears naturally only in animal products.
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. 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. 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. 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.
