The Vegan Diet: Food, Menus, FAQs, and Recipes

The Vegan diet

Everything you need to know about the Vegan Diet plan, including foods to eat, menus, FAQs, shopping lists, and more.

Grains, vegetables, fruits, nuts, and seeds are the significant food sources that make up the Vegan diet. It avoids animal meats and byproducts of animals. Additionally, Vegan dieting historically dates back to around 500BCE as many of its principles aren’t contemporary modern practices.

There are different explanations behind adopting a vegan diet, which could be for religious, ecological, or health purposes. Moreover, the diet has a solid association with certain countries. For example, nations like India, China, Japan, Greece, Jamaica, and Israel have strict and social roots in the vegan diet. Along these lines, in this guide, we would further discover more about the vegan diet, what to eat, what not to eat, its advantages, disadvantages, and seven days meal plan.

What is The Vegan Diet Plan?

The Vegan Diet

The point of the vegan eating regimen is to lead you to accomplish numerous medical advantages, for example, lower heart risk diseases. In the same vein, the diet assists you with bringing down glucose levels while improving blood cholesterol.

Likewise, the vegan diet is like a macrobiotic eating routine as both centers around plant-based, low-fat food, and high fiber foods. If you are beginning on your vegan diet venture, here is the way to begin: Incorporate more fruits, vegetables, and whole grains into your eating plan. At the same time, bit by bit, eliminate meat and other dairy products.

Foods to Eat on the Vegan Diet

The Vegan diet

The food sources of this diet are strictly plant-based. Meanwhile, check out below the foods to eat on a vegan diet.

  • Leafy vegetables: Broccoli, Brussel Sprouts, Cabbage, Spinach, Kale, Greens, Romaine Lettuces, Swiss Chard, Beet Greens, Bok Choy, Watercress. 
  • Fruits: Oranges, Strawberries, Blueberries, Peaches, Apples, Lemons, Cherries, Grapes, Pears, Raspberries, Lime.
  • Pulses and Peas: Lentils, Turtle Beans, Chickpeas, Navy Beans, Pinto Beans, Yellow Split Peas, Black Eyed Peas.
  • Nuts and Seeds: Almonds, Cashew Nuts, Pine Nuts, Brazil Nuts, Walnuts, Hazel Nuts, Pistachios, Peanuts, Chestnuts, Macadamia Nuts.
  • Fats and Oils: Olive Oil, Sunflower Oil, Rice Bran Oil, Light Olive Oil, Canola Oil, Coconut Oil, Avocado Oil, Soybean Oil, Tahini. 
  • Whole Grains: Millet, Oats, Buckwheat, Barley, Amaranth, Brown Rice, Corn, Quinoa, Rye, Farro.

Food Not to Eat

Individuals on a vegan diet can not eat food or items gotten from animals. Thus, we have compiled the food varieties you are to stay away from on the diet.

  • Poultry Products: Chicken, Turkey, Goose, Duck, Quail Eggs, Chicken Eggs 
  •  Meat: Beef, Mutton, Pork, Veal, Venison, Bison, Chevon, Rabbit, franks
  • Fish and Seafood: Fish, Lobsters, Shrimps, Crabs, Clams, Mussels
  • Dairy Products: Ice Cream, Cow Milk, Cream, Yogurt, Cheese, Butter.
  • Honey Products: Royal Jelly, Honey Butter

What to Drink on the Vegan Diet

The vegetarian diet is very prohibitive on the sort of beverages to take. Be that as it may, there are bunches of vegan affirmed drinks, including liquor which you’re permitted to devour.

  • Non Dairy Milk: Coconut Milk, Almond Milk, Rice Milk, Cashew Milk, Macadamia Milk, Soy Milk, Oat Milk, Flax Milk, Hemp Milk.
  • Liquor: Gin, Schnapps, Vodka, Rum, Beer
  • Tea: Herbal Tea, Ginger Tea, Hibiscus Tea, Jasmine Tea.
  • Water
  • Espresso
  • Fruit Wine
  • Fresh Fruit Juice
  • Smoothies

What Not to Drink

  • Orange Sodas
  •  Baileys
  • Processed Juice
  • Dairy Milk

The Vegan Diet Pros and Cons

The vegan diet offers a variety of medical advantages. Notwithstanding, there are a few cons to realize when beginning the diet. Accordingly, these are the advantages and disadvantages of the diet.


  • It helps get rid of the excess body fat thus promoting healthy weight reduction
  • The vegan diet is an exceptionally nutritious eating plan. For instance, it has fundamental nutrients like magnesium, potassium, folate, nutrients A, C, and E
  • It brings down body cholesterol, hence lessening the danger of cardiac diseases.
  • It isn’t costly to begin a vegan diet, so anyone could start it without worrying about spending more.
  • The eating regimen supports careful eating as well as avoiding junk foods.
  • It oversees diabetes by bringing down A1C levels.
  • The diet is harmless to the ecosystem as it helps and protects animal life.
  • The vegetarian food is delicious and also assorted.


  • No doubt, the vegan diet has many nutrients, despite this, it requires more effort to cover up for the supplements gotten from animal products like iron, calcium, riboflavin e.t.c 
  • Individuals who practice a vegan diet are at risk of Vitamin B12 deficiency.
  • The diet isn’t maintainable for everybody.
  • The vegan diet is, to some degree, prohibitive as it disposes of some whole nutritional categories.
  • There is the danger of burning through an excessive number of carbohydrates.

The Vegan Diet Sample Menu (one week)

The Vegan diet
the vegan diet menu plan

Day One

  • Breakfast: Wheat bread with avocado and nooch and a vegan protein shake.
  • Lunch: Stir-singed veggies with ginger and garlic tofu.
  • Supper: Vegetable paella with brown colored rice, onions, tomatoes, ringer pepper, and pinto beans 

Day Two

  • Breakfast: Potato skillet with tempeh, kale, broccoli, and zucchini.
  • Lunch: Spicy lentils salad with cooked asparagus.
  • Supper: Black-peered toward peas salad, tomatoes, corn, sweet peppers, and onions.

Day Three

  • Breakfast: Coconut Chia pudding with granola and pistachios.
  • Lunch: Veggie burger with steamed broccoli and yams.
  • Supper: Cauliflower and chickpeas taco.

Day Four

  • Breakfast: Quiche without eggs and tofu with broccoli, tomatoes, and spinach.
  • Lunch: Tempeh taco salad with avocados, tomatoes, onions, and beans.
  • Supper: Lentil salad with cucumbers, olives, peppers, sun-dried tomatoes, and parsley.

Day Five

  • Breakfast: Peanut margarine with overnight oats, apple cuts, and cinnamon 
  • Lunch: Chickpea spinach curry and earthy colored rice
  • Supper: Oat risotto with mushrooms, swiss chard, and butternut pumpkin

Day Six

  • Breakfast: Sweet peppers with guacamole, fruit rolls, and seaweed crips.
  • Lunch: Mushroom lentil portion with cauliflower and Italian green beans.
  • Supper: Sauteed red cabbage with onions, garlic, and heated tofu.

Day Seven

  • Breakfast: Almond milk yogurt with berries and chia seeds.
  • Lunch: Whole-grain pasta with lentil meatballs and coleslaw.
  • Supper: Cauliflower and chickpeas tacos with guacamole and salsa rough


Thank you for reading our guide on the vegan diet. Please feel free to download and use our free embedded checklists. This will be helpful when creating your menus and making your grocery shopping list.