Basics
What do vegans eat every day?
Short answer
Vegans base their diet entirely on plant-derived foods, excluding meat, fish, dairy, eggs and honey. Everyday meals are built from a variety of nutritious plant foods.
Main food groups
Legumes: lentils, chickpeas, beans, peas, soy and soy products (tofu, tempeh, edamame). They are the main source of protein.
Grains and pseudocereals: oats, spelt, rye, rice, buckwheat, millet, pearl barley, quinoa, and foods made from them (bread, pasta, breakfast cereals).
Vegetables and fruit: all kinds, fresh, frozen and pickled. Kale, broccoli and cabbage provide calcium; spinach has a lot, but it is poorly absorbed.
Nuts, seeds and kernels: walnuts, almonds, chia seeds, flaxseed, pumpkin seeds, sunflower seeds, tahini and nut butters. They provide healthy fats and minerals.
Dairy alternatives: plant milks (soy, oat, almond), plant yoghurts and creamers, cashew or tofu cheeses, and plant-based alternatives to yellow cheese.
Extras: B12 always (a supplement or regular fortified foods) and, in Poland, vitamin D for most of the year. Use iodised salt in cooking.