Vegan Diet
-Learn Vegan Diet through Quick Cards-
What is Vegan Diet?
A vegan diet is based entirely on plant foods. It excludes all animal products, including meat, dairy, eggs, and honey. The focus is on whole, natural foods and avoiding anything derived from animals.
Most nutrients come from vegetables, fruits, grains, legumes, nuts, and seeds. Plant proteins like beans, lentils, tofu, and tempeh take the place of animal protein. Fats usually come from foods like avocados, nuts, and plant oils.
The diet is often chosen for health, ethical, or environmental reasons. It may improve heart health, lower inflammation, and support weight control. Care is taken to get enough protein, B12, iron, and omega-3s.
What can I eat on Vegan Diet?
Plant Protein Sources
Tofu
Tempeh
Seitan
Edamame
Beans (black beans, kidney beans, pinto beans)
Lentils
Chickpeas
Peas
Vegetables (All Types Allowed)
Leafy greens (spinach, kale, arugula, lettuce)
Cruciferous veggies (broccoli, cauliflower, cabbage)
Root vegetables (carrots, beets, potatoes)
Zucchini
Bell peppers
Onions and garlic
Mushrooms
Fruits
Berries
Apples
Bananas
Oranges
Melons
Grapes
Healthy Fats
Olive oil
Avocado oil
Coconut oil
Avocados
Nuts
Nut butters
Seeds (chia, flax, sunflower, pumpkin)
Grains & Starches
Rice
Oats
Quinoa
Barley
Whole wheat
Corn
Pasta (vegan types)
Dairy Alternatives
Almond milk
Oat milk
Soy milk
Coconut yogurt
Vegan cheese
Vegan-Friendly Additions
Nutritional yeast
Plant-based snacks
Dark chocolate (dairy-free)
Herbs, spices, sauces
Is Vegan right for me?
A vegan diet may be right for you if you want to rely completely on plant foods and avoid all animal products. It centers on vegetables, fruits, grains, legumes, nuts, and seeds. Many people choose it for health benefits, ethical beliefs, or environmental reasons.
You may benefit from the vegan diet if you want to:
Avoid meat, dairy, and eggs
Eat more whole, plant-based foods
Lower inflammation and improve heart health
Support ethical or environmental goals
Maintain a lighter, lower-calorie eating pattern
This diet works well if you enjoy plant proteins and can plan meals to get enough nutrients like B12, iron, and omega-3s. It may not fit you if you rely heavily on animal products or dislike meal prep.
