Vegan Diet: Complete Guide
Last updated: 20 February 2026
A vegan diet excludes all animal products: no meat, fish, eggs, dairy, or honey. It is based entirely on plants–vegetables, fruits, grains, legumes, nuts, seeds, and plant-based alternatives. People follow a vegan diet for health, ethical, or environmental reasons. This guide explains what a vegan diet is, how to get balanced nutrition, vegan diet foods and a vegan diet food list, vegan diet supplements (including calcium in vegan diet and B12), vegan diet for weight loss, and who should be cautious. Always discuss a major diet change with your doctor or dietitian, especially if you have a health condition or are pregnant.
Disclaimer: This page is for education only and does not replace advice from your doctor or dietitian. A vegan diet can be healthy when well planned but may require supplements (e.g. B12). Before going vegan, especially if pregnant, breastfeeding, or with a health condition, speak to a healthcare professional.
Below you will find the definition of a vegan diet, how it works, a vegan diet list of foods to eat and avoid, benefit of vegan diet and risks, a sample day, and answers to common questions. You can use our calorie calculator and TDEE calculator if you combine a vegan diet with a weight goal.
What is a vegan diet?
A vegan diet is a plant-only eating pattern: no meat, poultry, fish, eggs, dairy, or honey. It is stricter than a vegetarian diet (which may include eggs and dairy) and overlaps with a plant-based diet, though “plant-based” sometimes allows small amounts of animal products. There is no single official vegan diet plan–you build meals from vegan diet foods: vegetables, fruits, whole grains, legumes, tofu, tempeh, nuts, seeds, and plant-based milks, yogurts, and meat alternatives.
Variations include a vegan diet for weight loss or vegan diet plan for weight loss (vegan eating with a calorie deficit), a high protein vegan diet (emphasising legumes, tofu, tempeh, seitan), a low carb vegan diet or high protein low carb vegan diet (fewer grains, more tofu, nuts, low-carb vegetables–closer to vegan keto), and a raw vegan diet (only uncooked or minimally heated plant foods). A vegan diet meal plan or vegan diet food list can help you plan balanced meals and meet nutrient needs.
Core principles
- No animal products: no meat, fish, eggs, dairy, or honey.
- Base meals on vegetables, fruits, whole grains, legumes, nuts, and seeds.
- Include protein sources: legumes, tofu, tempeh, seitan, edamame, nuts.
- Plan for key nutrients: B12 (supplement or fortified foods), and consider vitamin D, omega-3, iron, and calcium in vegan diet (fortified plant milks, leafy greens, tofu).
How the vegan diet works
There are no phases–you adopt a vegan diet and maintain it. The diet works by replacing animal products with plant foods. For vegan diet and weight loss or vegan diet for weight loss, you still need a calorie deficit; many people find that plant-based meals are high in fibre and volume, which can help with fullness, but vegan processed foods (fake meats, snacks) can be calorie-dense. A vegan diet meal plan or vegan diet plan for weight loss should focus on whole foods and appropriate portions–use our TDEE calculator to set your target.
Vegan diet supplements are often recommended. Vitamin B12 is not reliably available from plant foods; supplementation or B12-fortified foods are advised to avoid deficiency. Vitamin D (especially in winter or if sun exposure is low), omega-3 (e.g. algae-based EPA/DHA), and sometimes iron and zinc may need attention. A dietitian can help you plan a vegan diet list and supplement strategy.
What to eat and what to avoid on a vegan diet
A vegan diet food list and vegan diet foods include all plant-based options and exclude animal-derived ingredients. The table below summarises what to eat and what to avoid.
| Eat (vegan diet foods) | Eat in moderation / check labels | Avoid |
|---|---|---|
| Vegetables and fruits | Plant-based milks, yogurts, cheeses | Meat, poultry, fish, seafood |
| Whole grains (rice, oats, quinoa, bread, pasta–check ingredients) | Vegan meat alternatives (tofu, tempeh, seitan, prepared products) | Eggs, dairy (milk, cheese, butter, yogurt) |
| Legumes (beans, lentils, chickpeas) | Nuts, seeds, nut butters | Honey (if strict vegan) |
| Tofu, tempeh, edamame | Fortified foods (B12, calcium, vitamin D) | Gelatin, fish sauce, other animal-derived additives |
When planning a vegan diet meal plan, include a protein source at each meal (legumes, tofu, tempeh) and a variety of vegetables and whole grains. For calcium in vegan diet, use fortified plant milks, calcium-set tofu, leafy greens (e.g. kale, bok choy), and almonds. For a high protein vegan diet, emphasise legumes, tofu, tempeh, seitan, and quinoa. A low carb vegan diet would limit grains and starchy vegetables and focus on tofu, nuts, seeds, and non-starchy vegetables. See our plant-based diet guide for a slightly broader approach.
Potential benefits of a vegan diet
Benefits are often described as “may” or “in studies”–individual results depend on food choices and overall lifestyle.
- Health: A well-planned vegan diet can be rich in fibre, vitamins, and antioxidants. Research has linked plant-based eating to lower risk of heart disease, type 2 diabetes, and some cancers in observational studies. The benefit of vegan diet depends on choosing whole foods rather than highly processed vegan products.
- Weight: Vegan diet for weight loss and vegan diet and weight loss can work when the diet helps you eat in a calorie deficit. Many people lose weight when switching to vegan eating because plant-based meals can be filling and lower in calories, but this is not automatic–portion size and food quality matter.
Quality of evidence: observational data support associations with lower cardiovascular and metabolic risk when the diet is well planned. A poorly planned vegan diet can lack B12, iron, calcium, or omega-3. Talk to your doctor or dietitian about whether a vegan diet is appropriate for you and how to meet nutrient needs.
Risks and who should be cautious
A vegan diet can be healthy when balanced but has some risks if not planned well.
- Vitamin B12: Not found in reliable amounts in plant foods. Deficiency can cause anaemia and nerve damage. Use vegan diet supplements (B12) or fortified foods; have levels checked if advised by your doctor.
- Other nutrients: Iron (non-haem from plants is less well absorbed–pair with vitamin C), zinc, omega-3, and calcium in vegan diet need attention. A dietitian can help you build a vegan diet food list and meal plan that covers these.
- Pregnancy and children: A vegan diet can support pregnancy and childhood when carefully planned and supplemented (especially B12, iron, vitamin D). Work with a dietitian and doctor.
Before starting a vegan diet plan, especially if you are pregnant, have a history of deficiency, or have a health condition, consult your doctor or a registered dietitian.
Sample vegan diet day (meal ideas)
This is one example of meals that fit a vegan diet–not a prescriptive plan. Adjust portions to your calorie needs.
- Breakfast: Oatmeal with plant milk, fruit, and nuts; or tofu scramble with vegetables; or whole-grain toast with nut butter and banana (vegan diet foods).
- Lunch: Large salad with chickpeas, quinoa, and tahini dressing; or lentil soup with whole-grain bread; or a hummus and vegetable wrap.
- Dinner: Curry with chickpeas or tofu, vegetables, and rice; or stir-fried tofu with vegetables and noodles; or bean chilli with a side of rice or tortillas.
- Snacks: Fruit, nuts, vegetable sticks with hummus, or plant-based yogurt.
For more structure, use a vegan diet meal plan or vegan diet plan from a reputable source or dietitian. A vegan diet list or vegan diet food list can help you shop and plan. For a vegan diet plan for weight loss, combine this with a calorie target from our calorie calculator and TDEE calculator. See our plant-based diet and vegetarian diet guides for related approaches.
Frequently asked questions about the vegan diet
A vegan diet excludes all animal products: no meat, fish, eggs, dairy, or honey. It is based on plants–vegetables, fruits, grains, legumes, nuts, seeds, and plant-based alternatives. People follow it for health, ethics, or environmental reasons.
Vegan diet foods include vegetables, fruits, whole grains, legumes, tofu, tempeh, nuts, seeds, and plant-based milks and yogurts. A vegan diet food list avoids meat, fish, eggs, dairy, and honey. See the “What to eat and what to avoid” section above for a full table.
A vegan diet for weight loss or vegan diet and weight loss can work when the diet helps you eat in a calorie deficit. Plant-based meals are often high in fibre and lower in calories, but vegan processed foods can be calorie-dense. Use our calorie calculator and TDEE calculator and plan a balanced vegan diet meal plan.
Vegan diet supplements are often recommended. Vitamin B12 is not found in plant foods in reliable amounts–supplementation or fortified foods are advised. Vitamin D, omega-3 (e.g. algae-based), and sometimes iron and calcium (e.g. calcium in vegan diet) may need attention. A dietitian can help tailor intake.
A high protein vegan diet focuses on legumes, tofu, tempeh, seitan, edamame, nuts, seeds, and whole grains to meet protein needs. It is possible to get enough protein on a vegan diet with planning; athletes and active people often use a vegan diet plan that emphasises these foods.
Vegan usually means no animal products at all (diet and often lifestyle). Plant-based diet often means mostly plants but may allow small amounts of animal products. Both can be healthy when well planned; see our plant-based diet guide for more.
Summary
A vegan diet excludes all animal products and is based on vegan diet foods: vegetables, fruits, grains, legumes, tofu, tempeh, nuts, and seeds. A vegan diet food list and vegan diet meal plan can help you eat in a balanced way; vegan diet supplements (especially B12) and attention to calcium in vegan diet, iron, and omega-3 are important. Vegan diet for weight loss works when you eat in a calorie deficit–use our calorie calculator and TDEE calculator. Before going vegan, especially if pregnant or with a health condition, talk to your doctor or a dietitian. For related patterns, see our plant-based diet, vegetarian diet, and weight loss diet guides.
Use our calculators with this diet
Set your calorie target and plan meals with our free tools.
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Other diet guides that may fit your goals.
Vegetarian & pescatarian diet
No meat; pescatarian includes fish. Varied and sustainable for many.
Plant-based diet
Mostly plants; may include some animal foods. Flexible and varied.
Mediterranean diet
Plant-forward eating with olive oil, fish and vegetables. Often recommended for heart health.
Flexitarian diet
Mostly plants with meat or fish sometimes. Flexible and sustainable.
Sources and further reading
This article is based on current scientific and clinical sources. For more detail, see:
- British Dietetic Association: Plant-based diet (vegan) – food fact sheet
- Academy of Nutrition and Dietetics: Vegetarian and vegan diets
- NIH and national guidelines on vitamin B12, iron, and calcium in plant-based diets
- Systematic reviews on vegan and plant-based diets and health outcomes
Last updated: 20 February 2026. Content is for educational purposes only and does not replace medical advice.