Vegan Guide
Short answers to real-world questions about veganism — food, health, shopping, and everyday life.
The vegan V-Label certifies that a product meets the licensor’s vegan criteria, including ingredients and checks. No logo does not always mean non-vegan — some producers skip the licence fee.
No. Organic describes farming methods, not the absence of animal ingredients. Organic cheese, honey and eggs are still not vegan.
The staples — groats, lentils, cabbage, potatoes, pasta, apples — are cheaper than meat. Ready-made swaps (cheese, deli slices) cost more. You can eat vegan cheaply or expensively, like any diet.
No. Neither Poland nor the EU has a legal definition of “vegan” food. EU Regulation 1169/2011 provides for an implementing act on this, but as of October 2026 the European Commission has not adopted it.
GM food must be labelled in the EU. If tofu, tempeh or a soy drink has no such label, its GMO content does not exceed the threshold for adventitious, technically unavoidable presence (0.9%). In Poland, GM soy goes mainly into animal feed.
Yes. Tofu, plant drinks, hummus, frozen mixes, pasta, canned legumes, fruit and veg cover most of the week. Cheese and deli swaps depend on the seasonal plant-based aisle.
In the EU, “milk”, “cheese”, “butter”, “yogurt” and “cream” are reserved for animal products – the EU Court of Justice confirmed this in 2017. “Burger” remains allowed for plant-based products, but from 2029 terms such as “steak” or “chicken” will not be.
Most reliably by a certification (for example V-Label or The Vegan Society trademark) or by an ingredient list without meat, fish, dairy, eggs, honey and animal-derived additives (gelatin, carmine, whey, casein). Words like “veggie”, “plant-based” or “natural” on the front are not enough.
Build the week around dried legumes, grains, oats, potatoes and seasonal or frozen vegetables. Treat ready-made meat and cheese alternatives as extras. Below is a sample list for one person – without prices, as they change quickly.
Check whether the plan is fully vegan rather than just vegetarian, how much protein and how many calories it provides, who designs the menu and whether every dish lists full ingredients and allergens. Meal delivery does not replace a B12 supplement.
For drinking, choose an unsweetened drink fortified with calcium (usually about 120 mg/100 ml), ideally also with vitamins B12 and D. Soy has the most protein – close to cow’s milk; oat, rice and almond drinks have little.
Worcestershire (anchovy), fish and oyster sauce, some barbecue sauces with honey, pesto with cheese, Caesar with anchovy and egg, mayonnaise with egg. Soy sauce and sriracha are often fine — still check.
Usually yes, if the ingredients list has no animal-derived ingredients. “May contain” is a voluntary warning for people with allergies about possible traces from the production line, not an ingredient. The Vegan Society allows it even on products carrying its trademark.
