You’ve probably noticed that veganism is growing in popularity - you may even be vegan yourself. Whether you are or not though, it’s practically a certainty that you at least know someone who is.

There’s a lot said about veganism but when it comes down to the bare basics of it, what is veganism and how does it work?

If you’d like to try going vegan either for Veganuary or any other time of the year but find yourself wondering about what vegans can eat, or even what veganism means – we’ve got all the answers here.

Skip to: What is a vegan diet? | Vegan food list | Sources of vegan protein | Easy food swaps | Nutritional needs | Benefits of a vegan diet 

Veganism has been growing in popularity over the last few decades, with around 1.5 million people in the UK following a vegan diet as of 2021, an impressive 400% increase since 2014.¹ Once a niche subculture, veganism is now mainstream, with growing numbers making the switch permanently each year.

This growing appetite for a vegan diet – which ditches animal products and their derivatives, like meat, eggs and dairy, for plant alternatives – is generally driven by concern for animal welfare and the environment, plus the desire to eat ‘more healthily’.²

But being vegan isn’t just about the food, by its true definition, veganism is a lifestyle that cuts out all products and services (where possible) that harm, exploit or use animals.³

This includes following a plant-based diet, as well as also not using or purchasing clothes, make-up, personal products, and even furniture, that contain animal derivatives or are tested on animals.

First things first, there’s often a bit of confusion between vegans and vegetarians.

As a rule, vegetarians do not eat meat or fish but can eat animal products such as eggs and dairy.⁴ In contrast, vegans do not: eat any meat or animal products, use any goods which contain animal products, or any products that have been tested on animals.

Vegans don’t eat or drink anything that comes from or exploits an animal.

• Vegetables – carrots, cabbage, kale and cauliflower….veggies are a vegan’s best friend and a great source of vitamins, such as A and K, as well as potassium
• Fruit – are in the same league as veggies when it comes to vegan eating; you can eat as many of them as you like (this includes frozen fruit too)
• Beans – such as lentils, black beans or chickpeas, which can be boiled or blended and added to most dishes, such as soups, stews and salads
• Grains – brown rice, quinoa, spelt, millet and bulgar are all vegan food staples, providing nutrition, flavour and texture
• Tofu – is great for both cooking and baking. Cut it up into chunks for stir-fries or stews or blend it for sauces, dressings or puddings
• Jackfruit – is a fruit that has the same texture as pulled pork. You can marinate and roast it, just like pulled pork
• Seitan – comes from the protein gluten in wheat and has a meaty like taste and texture
• Tempeh – made from soybeans, it tastes nutty and mushroom-like, with a meaty-like alternative substance
• Aquafaba – is essentially the juice you drain from your chickpea cans, which happens to be great for vegan baking because of its egg-like qualities

Don’t panic if you enjoy meals out – eating out as a vegan really isn’t that difficult anymore. Most restaurants will offer at least a handful of plant-based choices now, but Indian, Middle Eastern and Mexican cuisines are particularly good at offering a great variety of fantastic vegan options.

It should clearly state it, either by saying ‘suitable for vegans’ or by having the Certified Vegan logo on it somewhere. Always check the small print and steer clear of whey, casein and lactose, as they all come from milk.

Handpicked content: 10 of the best vegan protein powders

Please note: while this information is accurate at the time of publishing, recipes can change so make sure you always check the ingredients lists.

There is a common misconception that meat and other animal products are the primary sources of protein. However, it's important to note that vegans have a variety of options to meet their daily protein needs. By incorporating a diverse range of plant-based protein sources into their diet, vegans can easily obtain sufficient protein.

Vegan-friendly protein sources include:^6,7,8

1. Lentils: With approximately 9g of protein per 100g, lentils are a nutrient-dense legume that can be utilised in dhals, soups, stews, or salads.
2. Tofu: Made from soybeans, tofu offers about 8g of protein per 100g. Its versatile nature allows for a wide range of delicious preparations, including stir-fries, scrambles, and grilled dishes.
3. Black Beans: These legumes provide a substantial protein content of around 9g per 100g. They can be incorporated into burritos, salads, or veggie burgers for a tasty protein boost.
4. Quinoa: This grain-like seed contains approximately 8g of protein per 185g and serves as a complete protein source, meaning it provides all essential amino acids. It can be used as a base for grain bowls, side dishes, or salads.
5. Oatmeal: Although primarily known for its fibre content, oatmeal also contributes around 2.4g of protein per 100g. It can be enhanced with nuts, seeds, or plant-based protein powders for a nutritious and filling breakfast option.

By exploring these and other plant-based protein sources like chickpeas, tempeh, hemp seeds, and green peas, vegans can easily meet their protein requirements while enjoying a varied and satisfying diet.

Dairy alternatives: from butter and milk to cheese and cream, if you are looking for a straight like-for-like swap for your favourite dairy products, there are so many options available:

• Popular vegan dairy alternatives include: oat, pea, almond, cashew, soya and even potato.
• Vegan butters are usually made from a blend of vegetable oils, but you can also find delicious nut butters in certain speciality stores.
• Cheese: plant-based alternative to cheese can be made from any number of things including soy, nuts, vegetable oils, agar, tapioca, peas and arrowroot, and there are many convincing alternatives to try. From creamy and mild Shamembert to delightfully stinky and sharp blue varieties, you don’t have to miss out on anything!
• We know it sounds odd but nutritional yeast can be a fantastic substitute for cheese in cheese sauce. Its savoury, cheesy flavour adds depth to the sauce while providing essential nutrients. Simply blend it with plant-based drink , spices, and a thickener for a creamy and dairy-free alternative.
• Coconut oil is another very popular swap for frying & baking. If you’d like to avoid an overly-coconut taste, opt for a refined coconut oil.

Egg replacers: eggs are used in many popular recipes, but luckily there are several brilliant egg alternatives you can use depending on what you want to make. Here are a few useful swaps to know:

• Flax seed – for dense baked goods like banana bread & muffins
• Baking soda & vinegar – for fluffier bakes such as sponge cake
• Aquafaba (chickpea water) – in place of egg whites in meringues and marshmallows
• Dairy-free alternative to yoghurt – brilliant in cookies and cakes.

Meat substitute: there are so many options for replacing the ‘meaty’ component of any meal available. These alternatives can be utilized in burgers, stir-fries, tacos, or any recipe that calls for meat. You could opt for any number of the following:

• Tofu: also known as bean curd, tofu is made from soy milk. Tofu comes in various textures, such as soft, silken, firm, or extra firm. It has a mild flavour, allowing it to take on the flavours of marinades and spices.
• Tempeh: made from fermented soybeans. It has a firm and chewy texture with a nutty flavour. Packed with nutrients, tempeh is a versatile ingredient that can be marinated, grilled, or stir-fried.
• Seitan: this high protein option is made from wheat gluten and has a meat-like texture. It can be flavoured and seasoned to mimic different types of meat, making it versatile in various recipes.
• Processed meat alternatives: a convenient option for individuals following a plant-based diet or those seeking to reduce their meat consumption.

It is important to consume the right vitamins and nutrients for the body to function properly. While vegans do not eat dairy products, they can find good sources of calcium in:¹⁰

• Green leafy vegetables
• Rice
• Oat drinks
• Sesame seeds
• Tahini
• Dried fruits

Since vegans choose not to eat red meat (or indeed, any kind of meat), it can be a challenge for them to sustain their iron levels. But there are other good iron sources and meat alternatives such as:¹¹

• Wholemeal bread
• Cereals fortified with iron
• Tempeh
• Black beans
• Lentils

It totally depends on what your diet is like. The key to a ‘healthier’ diet is making mindful choices and prioritising nutrient-dense options, regardless of whether you follow a vegan or non-vegan diet.

For example, if your vegan diet consists of mostly whole plant foods, which are rich in fibre, vitamins, and minerals, and tend to be lower in saturated fat and cholesterol, then this would be considered healthy!¹²

However, if your diet mostly involves heavily processed vegan junk food, such as pizzas, chips, burgers and noodles, this cannot be considered a healthy choice, regardless of its vegan status.

As with most things in life, balance is key.¹³ While you will want to ensure that your day-to-day vegan diet includes a diverse range of nutrient-dense foods, an occasional burger and chips is fine.

There are benefits to eating a well-balanced vegan diet though.

There are several reasons why people become vegan, including their health, the environment, and animal ethics.

Ethical reasons may include:

• The vegan diet can be a little tricky to navigate but can be very worth it for most people.
• A lot of foods are naturally vegan like fruits, vegetables, wholegrains, beans, legumes, soya products, etc.
• You can find a vegan alternative for most animal products nowadays, even if you have to make it yourself.
• It is essential to ensure you’re getting all the nutrients you need from a vegan diet, particularly vitamin B12, iron, calcium, iodine, and omega-3s.
• Take it easy at first with the vegan diet, as this can be kinder to your body and help you transition to a plant-based life more smoothly!