What Vegans Eat and What They Don’t: A Detailed Food Guide

In recent years, more and more people have been wondering what vegans eat when they decide to follow a plant-based diet—whether for ethical reasons or for health benefits. Indeed, a plant-based diet offers many advantages, both for our bodies and for the environment: our planet and all its inhabitants! If you’re curious, thinking about giving it a try, but unsure where to start, read on—this article will answer all your questions about what vegans do and don’t eat.

What Do Vegans Eat?

Vegans, also known as strict vegetarians, consume exclusively plant-based foods and avoid all products of animal origin. A vegan diet isn’t just about exclusion—it’s an opportunity for exploration: a creative journey inviting us to add new flavors, aromas, and colors to our meals! Here’s what vegans typically eat:

1) Fruits & Vegetables
Naturally, fruits and vegetables are at the heart of a vegan diet. They complement our meals and snacks with vitamins, enzymes, and antioxidants—and even take center stage. Have you tried a delicious cauliflower steak yet?

2) Grains
The foundation of our energy! Oats, quinoa, brown rice, barley, whole-wheat—these are just a few. Rich in B vitamins, they fit into every meal and help keep us fueled throughout the day.

3) Legumes
The plant-based protein we can’t do without! Legumes are excellent sources of iron and fiber. And don’t forget about soy: tofu, tempeh, soy crumbles, soy yogurt, and soy milk are must-tries!

4) Seeds & Nuts
Small but mighty! High in healthy fats and fiber, nuts and seeds can be included in every meal to help you feel full longer.

5) Plant-Based “Dairy”
If you love milk, yogurt, or cheese, there’s good news! A wide variety of plant-based alternatives—such as soy, coconut, or oat milk, and their yogurts—are now excellent substitutes. They’re often fortified with vitamins like D, B12, and calcium—without the heavy fats of their animal-based counterparts.

6) Plant-Based Oils & Fats
Olive oil, avocado, olives, and other plant oils are rich in mono- and polyunsaturated fats, supporting cardiovascular health—and more.

7) Meat Substitutes
A great option for those avoiding animal products without sacrificing taste or texture! These products—based on soy, peas, legumes, or even mushrooms—make vegan cooking even more interesting.

8) Animal-Free Sweets
Believe it or not, vegan desserts can rival their dairy-based equivalents. You can find countless options—cakes, chocolates, cookies, and even ice creams!

What Don’t Vegans Eat?

Vegans avoid any food derived from animals, whether directly from their bodies or as by-products. Here's a breakdown of what is excluded:

1) Red and White Meat
Vegans avoid all types of meat—pork, beef, poultry—as well as processed meats like ham, bacon, and sausages.

2) Fish & Seafood
No fish or seafood in a vegan diet. Instead, walnuts, chia seeds, and flaxseeds are relied upon as rich sources of plant-based omega-3 fatty acids.

3) Dairy Products & Eggs
Products derived from animals—such as milk, yogurt, cheese, and eggs—are not included in a vegan diet.

4) Honey
Because it’s produced by bees, honey is excluded from veganism. Maple syrup, agave, carob honey, or molasses can be used instead.

5) Animal Fat
Animal fats such as butter, schmaltz, and meat-based broth cubes are strictly avoided. Plant-based oils like olive oil are used as substitutes.

Additionally, many processed foods containing animal-derived ingredients—like gelatin or carmine (red dye from insects)—are also avoided.

Vegan vs. Vegetarian: What’s the Difference?

Both vegan and vegetarian diets are plant-based, but one key difference sets them apart:

• Vegetarians may consume animal-derived products like milk, yogurt, cheese, eggs, and honey—but avoid meat, fish, and seafood.

• Vegans exclude all animal-derived products—meat, fish, dairy, eggs, honey—the whole lot.

Tips for Becoming Vegan Without Missing Anything

Changing your diet—an integral part of daily life—can feel overwhelming. So here are 7 simple steps to ease into veganism:

1. Try vegans for one day
   Choose one plant-based day per week—everything from breakfast to snacks must be vegan. Then gradually add more vegan meals during the week.

2. Explore plant-based products at the supermarket
   Walk through the store and pick a few things to try—such as nut or soy cheese, almond milk, or soy crumbles.

3. Discover new restaurants
   Keep your social life vibrant—try vegan-friendly eateries and get recipe ideas for home.

4. Start with simple recipes
   Pick 5–6 recipes you feel comfortable cooking and include them in your weekly plan. Then slowly expand your repertoire.

5. Learn your plant-protein sources
   Beans, soy products, seeds, nuts, and grains like quinoa are all stellar sources—aim to include them in multiple meals daily.

6. Watch key nutrients
   Since meat and fish provide iron, B12, and omega-3s, be sure to include legumes, B12-fortified foods (like nutritional yeast and plant milks), and omega-3–rich seeds.

7. Prioritize quality
   Not all vegan foods are healthy by default. A well-planned vegan diet is key to gaining all its health benefits.

What Do Vegans Eat (and Not)?

Do vegans eat pizza?
Yes! As long as the crust and sauce are free of animal ingredients, and you top it with vegan cheese (e.g., from cashews or soy). A veggie-loaded vegan pizza is a perfect way to swap in plant-based ingredients.

Do vegans eat souvlaki?
Yes. Just skip meat, yogurt sauce, or mayo. Try falafel or mushroom gyros or plant-based meat substitutes with vegan sauce instead.

Do vegans eat burgers?
Absolutely. Just check that the buns don’t contain milk or butter—many vegan buns exist—and use veggie patties, legume burgers, or meat substitutes. Vegan cheese and soy mayo complete the meal.

Do vegans eat honey?
No. Honey is excluded. Maple syrup, agave, or molasses are great alternatives.

Do vegans eat yogurt?
Yes, plant-based yogurts—made from soy, almond, coconut, oats, cashews, and more—are widely available and contain live cultures just like dairy yogurt.

Do vegans drink milk?
Yes—but only plant milks: almond, rice, pea, oat, and other non-dairy alternatives.

Do vegans eat eggs?
No. Flaxseed “flax-egg” is used in baking, and chickpea flour is used for vegan omelettes.

Do vegans eat chocolate?
Yes—but not all types. Dark chocolate often contains no dairy; there are also chocolates labeled specifically as vegan.

Do vegans eat ice cream and sweets?
Yes! There are many commercial vegan ice creams and treats free of animal ingredients.

In summary, if you’ve been wondering what vegans do and don’t eat, now you have all the answers. Transitioning to a vegan lifestyle isn’t just a trend—it’s a journey that rekindles our relationship with our body, nature, and the world. Throughout this journey, the Biologiko Xorio company stands as a valuable ally, offering a curated range of plant-based and specialized vegan products that make the transition not only possible, but enjoyable. With choices that honor quality and authenticity, caring for yourself takes on a whole new meaning.

Efi Koloverou
Clinical Dietitian
Specialization: Obesity - Diabetes
Doctor of Harokopio University