What do Vegans Eat?

(Spoiler: It’s not just lettuce and judgement.) Vegans don’t just live on kale and smugness. Here’s the real deal on what vegans eat — and why it’s far tastier (and more varied) than you might think.

The Everyday Staples

The backbone of most plant-based diets includes:

• Beans, lentils, and chickpeas – protein-packed and endlessly versatile
• Tofu and tempeh – spongy little wonders that soak up flavour like magic
• Wholegrains – brown rice, oats, barley, quinoa, couscous (very middle-class, very delicious)
• Plant milks – oat (the nation’s favourite), soy, almond, cashew, hazelnut… the gang’s all here
• Nuts and seeds – for crunch, protein, and a touch of health guru energy
• Fruit and veg – obviously. All the colours, all the time
• Comfort carbs – pasta, sourdough, jacket potatoes… being vegan doesn’t mean being hungry

And yes, you can absolutely get vegan pizza, ice cream, chocolate, burgers, and more. It’s not 2005 anymore.

Vegan Superfoods (That Aren’t Just Hype)

Okay, so the term “superfood” can be a bit marketing-y, but some plant-based ingredients really do pack a nutritional punch:

• Chia seeds – full of omega-3, fibre, and protein (tiny but mighty)
• Nutritional yeast – aka “nooch”: cheesy flavour without the cheese
• Seaweed – rich in iodine and minerals, not just for sushi
• Leafy greens – kale, spinach and the gang are loaded with iron and calcium
• Spirulina – a green powder that looks like pond water but delivers serious nutrients

Most of these can be chucked in a smoothie, sprinkled over porridge, or blended into sauces. Easy.

Can a Vegan Diet Work for Kids?

Short answer: yes – with a little planning.

Children can absolutely thrive on a vegan diet as long as they’re getting the right nutrients, like:

• Protein
• Iron
• Calcium
• Omega-3
• Vitamin D
• Vitamin B12

Smoothies, fortified plant milks, nut butters, and a well-chosen multivitamin can help round things out. And let’s be honest — most kids just want food that tastes good, no matter where it comes from.

Do Vegans Need Supplements?

Sometimes, yes – just to top up what might be missing or harder to absorb from plants.

The most common nutrients to watch out for:

• Vitamin B12 – not found naturally in plants; essential for energy and nerve health
• Vitamin D – especially needed in the UK during nine months of cloud. Check out AvaCare’s Adult D3 + K2 & Child D3 + K2
• Iron – plant sources are fine, but absorption can vary
• Omega-3 – found in flax, chia, and walnuts, but supplements can be helpful too – AvaCare’s Child Multivitamin contains a vegan Omega 3 source!

Final Thoughts: So… What Do Vegans Eat?

Loads.
Honestly, it’s not about missing out – it’s about discovering a whole new way to enjoy food. One that’s better for your body, the planet.

Being vegan is about abundance, not restriction – and no, we’re not missing out. In fact, most of us are eating better (and more creatively) than ever before.