A vegan eating pattern is a healthy, responsible and humane option for you, the planet and animals. The key is to consume a variety of foods and the right amount of foods to meet your calorie and nutrient needs.
Your protein needs can easily be met by eating a variety of plant foods. Sources of protein for vegans include beans and peas, nuts, and soy products (such as tofu, tempeh).
Sources of Calcium
Calcium is used for building bones and teeth. Sources of calcium for vegans include calcium-fortified soymilk (soy beverage), tofu made with calcium sulfate, calcium-fortified breakfast cereals and orange juice, and some dark-green leafy vegetables (collard, turnip, and mustard greens; and bok choy).
Many popular main dishes are or can be vegan — such as pasta with marinara or pesto sauce, veggie pizza, vegetable lasagna, tofu-vegetable stir-fry, and bean burritos.
Enjoy a Cookout
For barbecues, try veggie or soy burgers, soy hot dogs, marinated tofu or tempeh, and fruit kabobs. Grilled veggies are great, too!
Include Beans and Peas
Because of their high nutrient content, consuming beans and peas is recommended for everyone. Enjoy some vegetarian chili, three bean salad, or split pea soup. Make a hummus filled pita sandwich.
Try Different Veggie Versions
A variety of vegan products look — and may taste — like their non-vegan counterparts but are usually lower in saturated fat and contain no cholesterol. For breakfast, try soy-based sausage patties or links. For dinner, rather than hamburgers, try bean burgers or falafel (chickpea patties).
Most restaurants can make vegan modifications to menu items by substituting meatless sauces or nonmeat items, such as tofu and beans for meat, and adding vegetables or pasta in place of meat. Ask about available vegetarian options.
Nuts Make Great Snacks
Choose unsalted nuts as a snack and use them in salads or main dishes. Add almonds, walnuts, or pecans instead of cheese or meat to a green salad.
Get Your Vitamin B12
Vegans can choose fortified foods such as cereals or soy products, or take a vitamin B12 supplement if needed. Check the Nutrition Facts label for vitamin B12 in fortified products.