What can I eat as a vegan?

veggiesA vegan lifestyle offers a variety of benefits, not only for ourselves, but also for the environment and the animals. Sometimes it can be challenging to get enough variety of foods. Many vegans are “over-carbed”, meaning they eat a lot of different carbs, but few fruits or vegetables. This can obviously lead to vitamin and mineral deficiencies over time.

Here are some different ideas of what we can eat over the course of a day. Enjoy!


  • Coffee
  • Tea (hot or cold)
  • fruit juice (apple, orange, pear, etc)
  • Any type of plant-based milk (rice, soy, almond, oat, etc)
  • Fruits (banana, oranges, strawberries, grapefruit, melon, other)
  • Hot cereals (oatmeal, cream of rice, cream of wheat)
  • Cold cereals (check boxes for ingredients)
  • Toast with jam
  • Bagel with jam
  • Tofu scrambles or tofu burritos
  • hash browns (with onion and a bit of tomato is great!)
  • soy sausages
  • pancakes
  • crepes
  • croissants (check to make sure they are vegan)

Lunch or Dinner

    myveganmind panino
  • Sandwiches (peanut butter and jelly, tempeh reuben, veggie-burger, faux-sliced meat sandwich, fake BLT sandwich, faux tuna melt)
  • Soups: just make sure they are made with vegetable stock (lentil soup, split-pea soups, any type of bean soups, minestrone, gazpacho, tomato soup, vegetable soup, potato chowder)
  • Burgers (portabella mushroom burger, gardenburger, veggie-dogs or veggie kabobs, tofu burger)
  • Rice and bean dishes
  • Rice and lentil pilaf
  • Stuffed peppers (can be made with rice and tomato)
  • Vegetable and Bean Stews
  • Ethnic Foods*
  • Salads (anything goes, create your own!) Examples can be potato salad, kale salad, tomato and cucumber salad, 4 bean salad, broccoli salad, chickpea-broccoli-onion-tomato salad, lettuce salad
  • Beverages of choice

Side dishes

  • Potatoes (baked, fried, scalloped, french fries, potato salad)
  • cole slaw or sauerkraut
  • broccoli almondine
  • sweet potatoes
  • sweet corn
  • any steamed vegetables
  • raw veggies with or without dip
  • pasta salad
  • hot rolls

*Ethnic Foods

  • Chinese: usually any stir fry with tofu and vegetables over rice; (just make sure they do not use fish/oyster in their sauces) You can always get your meal without sauce.
  • Thai spring rolls, vegan menu section items, tofu can usually be substituted for meat in any dish. Again, just double-check the sauces.
  • Middle Eastern: lentil soup, stuffed grape leaves (without meat), falafel and hummus (always vegan), baba ganoush, cous-cous with vegetables
  • Mexican: taco or burrito with beans (just check to make sure beans and tortillas are not made with lard) lettuce, tomato, salsa, guacamole and chips, other vegetables, rice OK if not made with chicken stock
  • Japanese: vegan sushi – should be just rice and cucumber wrapped in nori leaves – miso soup (if not made with fish stock), soba noodle with vegetable bowl
  • Italian: pizza no cheese, pasta with tomato sauce

Snacks and Desserts

  • nuts
  • popcorn
  • fruit
  • vegetables
  • chips (no lard)
  • pretzels
  • crackers with spread (just check the ingredients)
  • non-dairy ice creams
  • non-dairy yoghurts
  • sorbets
  • vegan cupcakes
  • vegan brownies
  • cookies
  • dried fruit
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