Vegan Diet Guide: Benefits, Risks, and Sample Menu
Diet & NutritionPlant-Based Diets

What Is a Vegan Diet? A Comprehensive Beginner’s Guide

What Is a Vegan Diet? A Comprehensive Beginner’s Guide
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Updated on February 20, 2026
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Veganism is a popular eating style where followers eliminate animal products from their diet. About 1 percent of Americans are vegan, while 4 percent are vegetarian.

 There are several subtypes of veganism, which have increased in popularity, says Julieanna Hever, RD, a registered dietitian and author of The Complete Idiot's Guide to Plant-Based Nutrition. “We not only can survive without eating animals, but we appear to thrive by avoiding them,” she says.

Here’s everything you need to know about veganism if you’re interested in trying it.

What Is Veganism?

Veganism is a style of vegetarianism that eliminates all animal products and by-products. This includes meat, cheese, dairy products, and eggs.

 Some people start vegan diets for health reasons, while others do it for moral reasons, like protecting animal welfare, and environmental reasons.

Types of Vegan Diets

Hever says there are several subtypes of the vegan diet, including:

  • Raw vegan: This is where you only eat foods that haven’t been cooked beyond a certain temperature, usually 118 degrees Fahrenheit, says Hever. “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: This diet involves adhering to the raw vegan diet until 4 p.m.
  • High carb, low fat (HCLF): With this diet, you can eat carbohydrates in the form of fruit, grains, and vegetables and low amounts of fat, minimizing nuts, seeds, avocados, oils, and other high-fat plant foods, Hever says.
  • 80/10/10: This is a raw HCLF vegan diet, in which 80 percent of calories come from carbohydrates (mostly fruit), 10 percent from protein, and 10 percent from fat.

Keep in mind that these forms of veganism are more restrictive than a standard vegan diet and require careful planning to ensure sufficient energy and macro- and micronutrient intake.

“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.

How Going Vegan Works

Following a vegan diet is fairly straightforward: Eat plant-based foods and drinks and avoid anything that comes from animals. That said, adhering to a vegan diet can be challenging, as animal by-products like cheese and butter are found in more foods than you realize — especially when you eat at restaurants.

Some people consider veganism a full-fledged lifestyle rather than just a way of eating. They’ll avoid animal products in all aspects of their lives, steering clear of leather and fur clothing as well as beauty products and medications that have been tested on animals.

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A Vegan Diet Food List: What to Eat and Avoid

Here’s a look at the foods you’ll want to prioritize and avoid when following a vegan diet.

Foods to Eat on a Vegan Diet

Many vegans eat more fruits and vegetables than the average person, meaning their diets are loaded with essential nutrients like fiber, plant protein, and minerals.

 Here’s a list of foods to incorporate into a vegan diet:

  • Vegetables
  • Fruit
  • Nuts
  • Nut butters
  • Tofu, tempeh, and seitan
  • Plant-based milk, such as almond milk or coconut milk
  • Plant-based oils
  • Grains, including bread, quinoa, farro, and rice
  • Seeds
  • Legumes, including lentils and chickpeas
Focus on whole, minimally processed foods as much as possible. While you can opt for mock meat and dairy-free alternatives, keep them at a minimum, as they’re often packed with sodium and other preservatives. Hever says some of these products can lack nutritional value.

Foods to Avoid on a Vegan Diet

As a vegan, you’ll want to avoid anything that comes from an animal, which includes:

  • All meat and poultry products
  • Seafood
  • Yogurt
  • Milk
  • Cheese
  • Cream
  • Butter
  • Fish
  • Eggs
  • Honey
  • Sweets made with eggs and dairy products
  • Foods that include lard and fish oil
Some surprising foods don’t qualify as vegan, such as bread made with eggs, marshmallows, and gummy bears made with gelatin. But there is one caveat to the no-eggs rule: Some vegans may eat eggs if they come from their own chickens. People for the Ethical Treatment of Animals says it’s okay if the birds producing the eggs are cared for as companions.

Illustrative graphic titled How to Build a Vegan Diet Plate shows 50% fruits and non starchy veggies, 25% non meat protein and 25% carbs
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A 7-Day Vegan Sample Menu for Plant-Based Meal Ideas

Curious about what you’ll eat every day as a vegan? Here’s a week's worth of ideas.

Day 1

Breakfast: Avocado smoothie

Lunch: Mixed veggie bowl with a sweet potato and chickpea base

Snack: Trail mix with nuts and dried fruit

Dinner: Brown rice pasta with vegan pesto

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: Vegan ramen soup with spiralized 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

Vegan Diet Health Benefits

Studies show that there are potential health benefits associated with a vegan diet. People who follow a plant-based diet, which is naturally lower in saturated fat and cholesterol, have a lower risk of developing obesity, type 2 diabetes, high blood pressure (hypertension), and heart disease.

Following a vegan diet may also lower your risk for certain types of cancer because plants contain protective phytochemicals and fiber, and because plant-based diets often help you stay at a healthy weight.

Some people also notice a positive change in their skin once they give up animal products. This might be due to the increased consumption of antioxidants, which can help prevent cellular damage and skin aging.

Potential Weight Loss Effects of a Vegan Diet

Vegan and plant-based diets may help you lose weight. In a large-scale review of people with obesity, 75 percent saw a significant increase in weight loss, reduction in body mass index, and improved cholesterol and metabolic scores when following a plant-based diet.

While following a vegan diet cannot guarantee weight loss, substituting foods high in saturated fat (like burgers or fried food) for more vegetables and healthy fats (like omega-3s) will often result in some positive health outcomes.

Possible Drawbacks of a Vegan Diet

Some people worry about how they’ll get sufficient protein if they follow a vegan diet. But there are plenty of plant-based sources of protein to choose from to keep muscles healthy and strong. Foods like nuts, quinoa, legumes, and soy protein, for example, are great sources of protein.

Iron is another essential nutrient that you might lack on a vegan diet. That’s because the iron found in plant-based foods (called non-heme iron) is not as easily absorbed by the body as animal-based iron (heme iron). Eating foods high in vitamin C, however, can help you absorb non-heme iron from plants more easily.

Supplements Vegans May Need

“No diet is perfect nutritionally, and that includes a vegan diet,” Hever says. Your healthcare provider may suggest the following supplements to incorporate into your routine if you are vegan.

Vitamin D

While most people can get vitamin D from sunlight, the majority of vitamin D is obtained from foods like milk and fish. That means you might need a daily vitamin D supplement to reach the recommended intake of 600 International Units per day.

 Be sure the D supplement you choose is vegan (sometimes they can be derived from fish oil or contain a wax called lanolin found in sheep wool). Stick with vitamin D2 or D3 made from lichen — a plantlike organism that's a symbiosis between algae and fungi.

Vitamin B12

Vegans might need to take this supplement, as it’s mainly obtained from animal products (though some plant-based products have been fortified with the vitamin, like breakfast cereal, nutritional yeast, and tempeh).

 B12 supplementation is important because deficiencies can lead to such health issues as cognitive decline, neurological issues, and gastrointestinal diseases.

Zinc

This mineral is found most readily in shellfish and meat. Still, if you’re a vegan forgoing fish and meat, you may consider taking a supplement (you can find zinc in almost all multivitamins) or eating more foods like beans, whole grains, and nuts.

Omega-3 Fatty Acids

Seafood and fortified eggs are examples of animal products that offer eicosapentaenoic acid and docosahexaenoic acid, two types of omega-3 fatty acids that the body can readily access.

 If you're vegan and not eating eggs or fish, taking plant-based omega-3 supplements may help you get more of the healthy fat.

Common Challenges on a Vegan Diet

“One of the biggest challenges of being vegan is the social pressure from family and friends,” says Hever. She suggests avoiding drawing attention to the diet and collecting information from reputable sources to speak to the benefits of veganism if asked.

Going out to eat at restaurants might also be challenging, but it’s much easier to find vegan items at the grocery store and vegan restaurants nowadays. Just note: Vegan foods can be pricier than meat and dairy products — cooking food at home might help you save money.

Beginner’s Tips for Following a Vegan Diet

Vegan meals don’t have to be boring — there are plenty of ways to make flavorful, creative dishes (think: portobello mushroom burgers, coconut milk lattes, and cashew-based yogurt).

To find vegan-friendly restaurants, Hever suggests using apps like HappyCow or Yelp. “Often, international cuisine, including Japanese, Chinese, Mexican, Indian, and Ethiopian, is ideal for plant-based staples,” she adds. Take a look at the menus ahead of time to plan your order. Salads and vegetables are a safe bet, but if in doubt, ask your server whether the dishes you’re looking at have meat or have been cooked with butter.

Additionally, load up on nutritious vegetables rather than high-calorie sweets and ultra-processed foods.

Featured Recipe

lentil taco
Adobe Stock

Mediterranean Lentil Tacos With Cucumber Yogurt Sauce

Beans have long been a classic taco ingredient, and lentils have many of the same benefits, plus even more protein and fiber per serving, per USDA data. Lentils can also be quickly cooked in a pressure cooker or on the stove, and have a mild taste, so they take on other flavors easily. Roasted red bell peppers add some smokiness and can be blended into a marinade or sauce. A refreshing yogurt cucumber dipping sauce cuts some of the spiciness.

contains  Wheat, Tree Nuts
4.5 out of 12 reviews

SERVES

4

CALORIES PER SERVING

601

AUTHOR

Roxana Ehsani, RD, CSSD, LDN

PREP TIME

15 min

COOK TIME

20 min

TOTAL TIME

35 min

Ingredients

1 cup dry (brown) lentils, rinsed and drained
12 oz jar of roasted red peppers, drained
2 lemons, juiced, divided
3 cloves garlic, minced
4 tbsp extra-virgin olive oil, divided
¼ tsp kosher salt, divided
8 6" whole-wheat tortillas, warmed
1 cup plain, unsweetened nondairy yogurt, such as cashew or coconut yogurt
2 Persian cucumber with peel, shredded
parsley, topping (optional)

Directions

1

Add lentils and 1¾ cups of water to a pressure cooker and cook on high for 9 minutes, until soft. Release steam and drain any remaining liquid.

2

Add red peppers, garlic cloves, juice of 1 lemon, 3 tbsp olive oil and ⅛ tsp salt to a food processor and blend until smooth, about 1 minute. Add to cooked lentils.

3

In a medium mixing bowl, stir together yogurt, shredded cucumbers, juice of 1 lemon, 1 tbsp olive oil, and ⅛ tsp salt.

4

Divide lentils evenly among 8 tortillas. Serve with yogurt sauce and sprinkle on parsley, if desired.

Nutrition Facts

Amount per serving

Serving size2 tacos

calories

601

total fat

20g

saturated fat

5.4g

protein

19g

carbohydrates

90g

fiber

21g

sugar

16.1g

added sugar

0g

sodium

321mg

TAGS:

Wheat, Tree Nuts, Mediterranean, Vegetarian, Vegan, High-Fiber, Anti-Inflammatory, Dinner

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The Takeaway

  • The vegan diet eliminates all animal products and by-products. There are various types of vegan diets, all of which have potential health benefits for those who follow them. People choose veganism for health, ethical, and environmental reasons.
  • Health benefits of veganism include an increase in fiber, a reduction in saturated fat, and a reduced risk of heart disease, obesity, type 2 diabetes, and certain types of cancer. Veganism cannot guarantee weight loss, but focusing on fruits and vegetables helps your overall health.
  • Veganism can cause potential nutritional deficiencies, such as zinc, iron, B12, and vitamin D. Consider talking with your doctor about adding supplements to your routine, and ask whether a vegan diet is right for you.
  • Learning creative vegan recipes and researching vegan restaurants ahead of time will help you when starting on a vegan diet.

FAQ

What does being vegan mean?

Vegans eat plant-based foods exclusively. They do not eat meat or anything that comes from an animal, including cheese and dairy, among other things.

In some cases, yes. Adding more fruits and vegetables while reducing foods high in saturated fats may help you lose weight.

No, vegans do not eat fish or eggs, although some vegans might eat eggs from chickens they’ve humanely raised on their property.

Vegans avoid animal products altogether. Vegetarians also avoid meat, but may still eat things like dairy, cheese, and honey.

Yes. There are plenty of plant-based foods that offer sufficient protein, including quinoa, nuts, and soybeans.

EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Jones JM. In U.S., 4% Identify as Vegetarian, 1% as Vegan. Gallup News. August 24, 2023.
  2. The Vegan Diet. National Health Service. May 31, 2022.
  3. Why Going Vegan Should Be Your New Year's Resolution. People for the Ethical Treatment of Animals.
  4. Pahlavani N et al. The Effects of a Raw Vegetarian Diet From a Clinical Perspective: Review of the Available Evidence. Clinical Nutrition Open Science. June 2023.
  5. Animal-Derived Ingredients List. People for the Ethical Treatment of Animals.
  6. Landry MJ et al. Health Benefits of a Plant-Based Dietary Pattern and Implementation in Healthcare and Clinical Practice. American Journal of Lifestyle Medicine. March 14, 2024.
  7. Chou PJ et al. Epigenetics of Dietary Phytochemicals in Cancer Prevention: Fact or Fiction. Cancer Journal. September-October 2024.
  8. Turati F et al. Indices of Healthy and Unhealthy Plant-Based Diets and the Risk of Selected Digestive Cancers. Clinical Nutrition. January 2025.
  9. Tranchida N et al. Potential Role of Dietary Antioxidants During Skin Aging. Food Science & Nutrition. May 1, 2025.
  10. Bassin SR et al. A Review of Plant-Based Diets for Obesity Management. Endocrine Practice. August 2024.
  11. Vegetarian, Vegan and Meatless Meals. American Heart Association. December 19, 2023.
  12. Iron. The Nutrition Source. March 2023.
  13. Vitamin D. Mayo Clinic. March 21, 2025.
  14. I Have Heard That a Person Who Is Allergic to Wool Should Take Vitamin D2 Instead of D3. Is This True? Tufts University Health & Nutrition Letter. March 11, 2020.
  15. de Carvalho LP et al. Vitamin B12 Deficiency and Its Impact on Healthcare: A Population-Level Analysis and Call for Action. Frontiers in Nutrition. January 4, 2026.
  16. Zinc. National Institutes of Health Office of Dietary Supplements. October 4, 2022.
  17. Omega-3 Supplements: What You Need to Know. National Center for Complementary and Integrative Health. November 2024.
  18. Vegetarian Diet: How to Get the Best Nutrition. Mayo Clinic. March 1, 2023.
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Maya Feller

Maya Feller, MS, RD, CDN

Medical Reviewer

Maya Feller, MS, RD, CDN, is the founder and lead dietitian at Maya Feller Nutrition. In her practice, her team provides medical nutrition therapy and nutrition coaching for hormone and metabolic health, cardiovascular disease, diabetes, mood disorders, developmental disabilities, disordered eating, and more.

Feller believes in providing inclusive nutrition education from an anti-bias, patient-centered, culturally humble approach to help people make informed food choices. May shares her approachable, food-based solutions with millions of people on her new YouTube channel as the host of Where Wellbeing Meets Flavor, which includes cooking demos, exclusive interviews, and Q&As; in her on-demand master classes and courses, regular speaking engagements, writing, and social platform posts; and as a national nutrition expert on Good Morning America.

Feller is also on the advisory board for Shape and Parents; has been on the Today show and Tamron Hall; and has appeared in The New York Times, Mindbodygreen, Food Network, Martha Stewart, Real Simple, Good Housekeeping, Cooking Light, Eating Well, Prevention, Glamour, Self, and other publications.

She is the author of Eating From Our Roots: 80+ Healthy Home-Cooked Favorites From Cultures Around the World and The Southern Comfort Food Cookbook.

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Moira Lawler is a journalist who has spent more than a decade covering a range of health and lifestyle topics, including women's health, nutrition, fitness, mental health, and travel. She received a bachelor's degree from Northwestern University’s Medill School of Journalism and lives in the Chicago suburbs with her husband, two young children, and a giant brown labradoodle.
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