What Vegans Eat: 10 Essential Foods That Are Always Part of Their Diet

Discover what vegans really eat. We reveal the 10 staple foods of the vegan diet and debunk some myths.

When someone hears the word vegan, some people still think of “boring salads” or “people who only eat lettuce.” Nothing could be further from the truth. The vegan diet is varied, nutritious, and delicious, and more and more people are surprised to discover the number of options available.

In this article, we want to clearly answer a very common question: what do vegans eat. To do so, we’ve prepared a list of 10 staples and favorites of the vegan diet, all nutritious, tasty, and backed by science.

1. Legumes: the protein base

Chickpeas, lentils, beans, peas, or edamame. Legumes are the cornerstone of a vegan diet because they provide quality protein, fiber, iron, and minerals. They can be used to prepare everything from traditional stews to vegan burgers or hummus.

2. Whole grains

Brown rice, oats, quinoa, millet, or buckwheat. Combined with legumes, they form a complete protein and provide sustained energy. They are versatile and are used in both sweet and savory dishes.

3. Tofu and tempeh

Tofu and tempeh, made from soybeans, are two of the star ingredients in any vegan kitchen. Rich in protein, easy to season, and very versatile, they allow you to create dishes full of flavor.

4. Fresh and Seasonal Fruits

In addition to providing vitamins, antioxidants, and fiber, fruits are a natural source of energy and color on the table. There’s room for all of them in a vegan diet: from everyday bananas or apples to exotic fruits like papaya or mango.

5. Vegetables and Greens

The variety is immense: from leafy greens (spinach, kale, chard) to tubers like sweet potatoes. They’re key to obtaining vitamins, minerals, and protective phytonutrients. And no, vegans don’t just eat salads: stir-fries, roasts, and creams are proof of that.

6. Nuts and Seeds

Walnuts, almonds, chia seeds, flax seeds, and pumpkin seeds. They provide healthy fats, proteins, and minerals. They are essential allies for the brain and heart, as well as delicious ingredients in salads, desserts, or breakfasts.

7. Plant-Based Milks

Oat, soy, almond, or rice milks. Many are enriched with calcium and vitamin B12, making them a nutritious and sustainable alternative to animal milk.

8. Mushrooms

Mushrooms not only have an intense, meaty flavor, but also provide protein and minerals. They are perfect for adding texture to stews and stir-fries.

9. Plant-Based Superfoods

Spirulina, nutritional yeast, hemp seeds, or goji berries. Although not essential, many vegans enjoy incorporating them because they provide a boost of nutrients and flavor.

10. Herbs and Spices

The magic touch. Veganism doesn’t compromise on flavor: curry, paprika, cumin, basil, cilantro… Vegan cuisine is a festival of aromas that proves you don’t need meat to enjoy a delicious dish.

Debunking myths about what vegans eat

• ❌ “They only eat salads” → In reality, the vegan diet is one of the most varied in the world.
• ❌ “They lack protein” → Legumes, tofu, nuts, and whole grains provide more than enough.
• ❌ “It’s a boring diet” → Just visit a vegan restaurant like Shlen to see that this is a creative, tasty, and very complete cuisine.

An ethical and healthy approach

Choosing what to eat as a vegan isn’t just about nutrition, it’s also about values. A plant-based diet prevents animal suffering, reduces your carbon footprint, and promotes a more conscious lifestyle.

Furthermore, science supports that a well-planned vegan diet is suitable for all stages of life. The important thing isn’t “what you’re missing,” but how you combine foods to achieve a varied and balanced diet.