Vegan Diet Guidelines

A vegan diet excludes all animal products. Many people choose to eat this way for ethical, environmental, or health reasons. There are several ways to follow a vegan diet, but scientific research rarely differentiates between the different types.


Vegan diets seem very effective at helping people naturally reduce the number of calories they eat, resulting in weight loss.


Non-Vegan Foods

Vegans avoid consuming any animal flesh, animal byproducts, or foods containing an ingredient from animal origin. These include:
  • Meat and poultry: beef, lamb, pork, veal, horse, organ meat, wild meat, chicken, turkey, goose, duck, quail, etc.
  • Fish and seafood: all types of fish, anchovies, shrimp, squid, scallops, calamari, mussels, crab, lobster, etc.
  • Dairy: milk, yogurt, cheese, butter, cream, ice cream, etc.
  • Eggs: from chickens, quails, ostriches, fish, etc.
  • Bee products: honey, bee pollen, royal jelly, etc.
  • Animal-based ingredients: whey, casein, lactose, egg white albumen, gelatin, cochineal or carmine, isinglass, shellac, L-cysteine, animal-derived vitamin D3, and fish-derived omega-3 fatty acids

Vegan Foods

Health-conscious vegans substitute animal products with plant-based replacements, such as:
  • Tofu, tempeh, and seitan. These provide a versatile protein-rich alternative to meat, fish, poultry, and eggs in many recipes.
  • Legumes. Foods such as beans, lentils, and peas are excellent sources of many nutrients and beneficial plant compounds. Sprouting, fermenting, and proper cooking can increase nutrient absorption (34Trusted Source).
  • Nuts and nut butter. Unblanched and unroasted varieties are good sources of iron, fiber, magnesium, zinc, selenium and vitamin E .
  • Seeds: Hemp, chia, and flaxseeds contain a good amount of protein and beneficial omega-3 fatty acids
  • Calcium-fortified plant milk and yogurt. These help vegans achieve their recommended dietary calcium intake. Opt for varieties also fortified with vitamins B12 and D whenever possible.
  • Algae. Spirulina and chlorella are good sources of complete protein. Other varieties are great sources of iodine.
  • Nutritional yeast. This is an easy way to increase the protein content of vegan dishes and add an interesting cheesy flavor. Pick vitamin B12-fortified varieties whenever possible.
  • Whole grains, cereals, and pseudocereals. These are a great source of complex carbs, fiber, iron, B vitamins, and several minerals. Spelt, teff, amaranth, and quinoa are high protein options.
  • Sprouted and fermented plant foods. Ezekiel bread, tempeh, miso, natto, sauerkraut, pickles, kimchi, and kombucha often contain probiotics and vitamin K2. Sprouting and fermenting can also help improve mineral absorption
  • Fruits and vegetables. Both are great foods to increase your nutrient intake. Leafy greens such as bok choy, spinach, kale, watercress, and mustard greens are particularly high in iron and calcium.