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Vegan diet

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Vegan diet consists of foods that are NOT animal products. People who follow this diet are known as vegans. The diet originated from practise of veganism which was based on the philosophy of protecting sentiments of animals.

Vegan diet- What NOT to eat


Be it chicken, beef, turkey, mutton or fish, vegans do not eat such foods.


The source of egg is a bird and therefore, it is NO.

Animal derivates:

Any food variety that is processed using animal product is restricted. It includes refined sugar, jellies, cheese, butter, milk, margarine, beer, wine, fortified juices, chips, omega-3 supplements, and many more.

Vegan diet- What to eat?

After reading the aforementioned paragraph, you must be wondering so what do vegans eat? So let’s check out the vegan diet:

Vegetables and Fruits

Vegans eat plenty of vegetable and fruits and yes, their diet is totally organic. Nutritional demand of the body is very well met when you eat lots of vegetables and fruits as they are loaded with vitamins, minerals and antioxidants.  

Vegan recipes: You can grill the veggies or toss them in olive oil. Mix them with organic pasta or brown rice and tortillas. Broccoli, spinach, carrot, beans, kale, celery, corn and mushroom are excellent source of proteins and vitamins. You can also prepare salads and smoothies or juices with fruits at home.

Grains and pulses

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Vegan diet is loaded with beans, legumes, pulses and grains, which must be organic and devoid of any ingredient that comes from animal source. Plant sources of omega-3-fats like walnuts, almonds, cashews, flaxseeds, etc. are allowed in vegan diet.

Vegan recipes: Whole oats with pure almond milk or soya milk is the perfect vegan breakfast menu. Soy beans, tofu, chickpea, gram, soy bean, kidney beans, black eyed beans, nuts and seeds are loaded with nutrition. You can boil them and have soup, make sprouts or garnish them in salads and sandwiches.

Seasonings and Enhancers: Vegan diet can also be delighting when blended to perfection with seasonings like herbs, vegan mayonnaise, olive oil, soy oil, and many more. Explore your culinary skills to make your recipes interesting.

Health benefits of vegan diet

Cutting out animal food from your diet is in a way healthy because you consume less saturated fats and cholesterol rich foods.

Your immunity is enhanced due to increased consumption of fruits and vegetables. You are less vulnerable to having illness and diseases.

You can lose weight easily with a vegan diet. The reason is very simple- “sans meat and animal products”. You won’t be gorging anymore on fast foods and junks.

Downside of vegan diet

Commitment is the biggest challenge! Only those succeed who are headstrong towards ethical reasons, otherwise going totally vegan is not commendable.

People who fail to eat healthy foods and make a proper diet plan can suffer from multiple nutritional deficiencies.

Vegan diet is not recommended for children because they need animal sources of protein, fats and carbohydrates for proper physical and mental development.

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Written by: Saptakee sengupta

Date last updated: January 15, 2015

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