What Do Vegans Eat For Breakfast, Lunch, And Dinner Daily?

What Do Vegans Eat For Breakfast, Lunch, And Dinner Daily?

Often, when we think about vegans and what they eat, we mostly talk about what they don’t eat. Many of us know what vegans avoid: no meat, no eggs, no dairy. But where do vegans get important nutrient sources, including proteins and iron? What meals do vegans eat throughout the day? In this website https://bombaysandwichco.com/‘s guide to what vegans eat, we’ll break it all down for you.

Most vegans report that they changed their diet because they were concerned about animal welfare. But there are lots of reasons to go vegan, from protecting the environment by reducing pollution and acting against climate change, to looking after your own health by avoiding toxins and eliminating bad cholesterol—or even saving money! And though it might be intimidating to make a big change to your diet, veganism is becoming more and more popular. Today, it’s easier than ever to go vegan.

What is veganism?

Veganism is a choice to avoid causing any harm to animals, no matter how big or small. Some vegans pursue this goal by eating only vegan food, while others might wish to be vegan in every area of their life. For example, when picking out clothes, some vegans avoid materials like leather and wool and instead rely on cotton, linen, or alternative materials like faux leather. Some vegans cut out cosmetics and other household items which were tested on animals. Just as there are all kinds of omnivores in the world, there are also all kinds of vegans who approach veganism, vegan diets, and vegan choices in a way that works for them!

Though the choice to go vegan can be seen in terms of practical changes that you make to your diet and lifestyle, it can also align with people’s deeper philosophical values to reduce harm in the world. The actress Natalie Portman once said, “Three times a day, I remind myself that I do not want to cause pain to or kill other living beings. That’s why I eat the way that I do.” That’s the perfect encapsulation of how a practical daily choice adds up to an ethical lifestyle.

What is a vegan diet?

When we talk about what vegans eat, we are talking about a plant-based diet. Vegans don’t eat meat or dairy products like eggs and cheese. Instead, vegans eat either plants themselves (such as leafy greens like spinach and lettuce), products that plants produce (fruits, seeds, nuts, and legumes), or products that are derived from plants (such as olive oil and tofu).

There are also lots of staple products that just happen to be vegan, especially carbohydrates like white rice, white bread, french fries, and more, so you can keep many of your favorite foods on the menu! And in addition, more and more emerging products offer processed vegan alternatives, such as plant-based meat and ice cream.

What do vegans eat?

Don’t believe that veganism is a restricted diet—vegans eat lots of things! Fruits and vegetables, of course, make up a huge part of a vegan diet. So do legumes like peas, beans, and lentils, as well as nuts and seeds, which are great for providing alternative sources of protein.

Breads, rice, and pasta are usually vegan, meaning you don’t have to cut out your favorite carbohydrates to eat vegan! Vegetable oils, from olive to sunflower oil and more, are all part of a plant-based diet, making them easy for vegans to eat or cook with.

Vegans also often eat dairy alternatives. For example, instead of cow milk, a vegan might try soymilk, coconut milk, oat milk, or almond milk. There are also lots of products that offer vegan alternatives to foods like eggs, butter, chocolate, and even beer and wine!

What do vegans not eat?

Vegans do not eat any animals or any food that is derived from animals. This means that vegans do not eat beef, pork, lamb, and other red meat. They also don’t eat chicken, duck, and other poultry. And because fish are also living creatures, vegans don’t eat fish or shellfish such as crabs, clams, and mussels.

Other food which vegans avoid includes eggs, cheese, butter, milk, cream, ice cream, and other dairy products because these are all products derived from animals. Vegans also avoid items like mayonnaise (which is made of eggs) and honey (which is created by bees, often at a cost to bees’ health).

Many vegans also eat alternatives to dairy-based products, including ice cream made from alternative milks (like soymilk, coconut milk, or even cashew nuts), or replace non-vegan foods like honey with a vegan choice like maple syrup or blackstrap molasses. Tofu is a great vegan food that can mimic almost any animal-based food, from tofurkey to scrambled tofu!

What Do Vegans Eat For Breakfast, Lunch, And Dinner Daily?

What do vegans eat for protein?

Some people worry that eating vegan means they’ll miss out on important protein, which our bodies need. But actually, there are many great vegan sources of protein! These include dark leafy greens, beans, lentils, nuts, and more. There are also lots of vegan-friendly protein supplements that you can find in your local grocery store, including protein bars and powders ideal for when you need a quick dose of energy or a pre-workout boost.

What do vegans eat for breakfast?

There are many delicious and healthy vegan breakfast options. Why not try chai porridge with caramelized apples? Or peanut butter and raspberry chia crepes? Vegans sometimes use “fake” bacon products for a classic breakfast BLT or eat scrambled tofu instead of scrambled eggs. And of course, there are plenty of quick and simple breakfast options, from vegan cereals with your choice of almond/cashew/coconut/soymilk to a piece of toast with peanut butter!

What do vegans eat for lunch?

Depending upon what you like for lunch, there are tons of vegan options. Prefer some carbs to pick you up during the day? Try a mushroom shawarma wrap or protein-packed chickpea salad sandwich! Fancy something lighter? There are tons of vegan salad options (we’re partial to this take on the classic caesar salad) or drink an invigorating smoothie.

What do vegans eat for dinner?

Just like breakfast and lunch, there are thousands of delicious vegan dinner options to suit your favorite food and cooking style. Consider a Thai red curry or a tasty veggie burger. Try an easy weeknight pasta or go big for a vegan cookout! Whether you’re looking for something you can whip up in fifteen minutes or want to create a feast to impress your friends, there are plenty of vegan dinner options.

FAQ: What do vegans eat?

Do vegans eat eggs?

No. Chickens lay eggs, often in horrifying and cruel circumstances, which means that vegans don’t eat eggs. Instead, they look for vegan egg substitutes, like bananas, applesauce, potato starch, and more.

Can vegans eat pizza?

Pizza is traditionally made with cheese, which vegans don’t eat, but vegan pizzas are becoming more and more popular. You can find vegan pizzas on the menu at many popular restaurants and chains, including Pizza Hut, or try whipping up your own!

Do vegans eat pasta?

Most packaged pasta—including spaghetti, penne, and more—is vegan. It’s worth checking the label to be sure, as some pasta contains eggs, but most of the pasta you see on the supermarket shelves is 100% vegan! There are also lots of delicious pasta sauces you can make which are completely vegan, including this tasty “cheesy” pasta sauce which actually contains no cheese at all.

Do vegans eat fish?

No. Fish are living creatures who feel both physical and psychological pain. The factory farming industry causes a huge amount of distress to fish, as well as an environmental toll on our planet. As such, vegans don’t eat fish.

Do vegans eat meat?

No. A vegan lifestyle means you don’t eat any meat. Vegans might choose not to eat meat for ethical, environmental, health, and budget reasons—or all of the above!

What do vegans eat at a BBQ?

Don’t panic—there’s lots of tasty vegan food to eat at a BBQ, from BBQ vegetables to Buffalo cauliflower bites. Vegans can grill vegetables, make pasta salads, cook veggie burgers, and more to enjoy traditional BBQs with a vegan twist. Take a look at our summer barbecue recipes for more inspiration.

What do vegans eat after a workout?

After a workout, you probably need a dose of protein to replenish your energy and keep you feeling good. Vegans are no different! Often vegans will eat something with lentils, chickpeas, or beans for a good dose of protein after a workout. A tofu and spinach scramble or a smoothie packed with your favorite fruits and vegetables would also be a great vegan way to boost your energy post-workout.

What do vegans eat at holidays?

Vegans enjoy the same holiday feasts as the rest of us, while also ensuring that their food hasn’t hurt any animals along the way. They might replace a central meat dish (like a roast chicken or turkey) with something made from tofu, a nut roast, or simply a bunch of delicious sides. More of your traditional holiday dinner is already vegan than you might realize, too—it’s easy to enjoy vegan roast vegetables, salads, sides, and more. And vegans often like to indulge their sweet tooth during the holidays, trying vegan chocolate, vegan ice cream, and more.

Ready to eat vegan?

Now that you know how easy—and delicious—a vegan diet is, why not give it a shot yourself? Dive into our plant-based starter pack to start enjoying all the great tastes (and great values) of vegan life today.

Dairy and alternatives in your diet

Dairy and alternatives in your diet

Milk and dairy products, such as cheese and yoghurt, are great sources of protein and calcium. They can form part of a healthy, balanced diet.

Unsweetened calcium-fortified dairy alternatives like soya milks, soya yoghurts and soya cheeses also count as part of this food group. These can make good alternatives to dairy products.

To make healthier choices, go for lower fat and lower sugar options as https://bombaysandwichco.com/‘s recommendations.

Dairy and alternatives in your diet

Healthy dairy choices

The total fat content of dairy products can vary a lot. To make healthier choices, look at the nutrition information on the label to check the amount of fat, including saturated fat, salt and sugar, in the dairy products you’re choosing.

Much of the fat in milk and dairy foods is saturated fat. For older children and adults, eating too much fat can contribute to excess energy intakes, leading to becoming overweight.

A diet high in saturated fat can also lead to raised levels of cholesterol in the blood, and this can put you at increased risk of having a heart attack or stroke.


The fat in milk provides calories for young children, and also contains essential vitamins.

But for older children and adults, it’s a good idea to go for lower-fat milks because having too much fat in your diet can result in you becoming overweight.

If you’re trying to cut down on fat, try swapping to 1% fat or skimmed milk, as these still contain the important nutritional benefits of milk, but are lower in fat.


Cheese can form part of a healthy, balanced diet, but it’s good to keep track of how much you eat and how often as it can be high in saturated fat and salt.

Most cheeses, including brie, stilton, cheddar, lancashire and double gloucester, contain between 20g and 40g of fat per 100g.

Foods that contain more than 17.5g of fat per 100g are considered high in fat.

Some cheeses can also be high in salt. More than 1.5g salt per 100g is considered high. Eating too much salt can contribute to high blood pressure.

Try choosing reduced-fat hard cheeses, which usually have between 10g and 16g of fat per 100g.

Some cheeses are even lower in fat (3g of fat per 100g or less), including reduced-fat cottage cheese and quark.

If you’re using cheese to flavour a dish or a sauce, you could try using a cheese that has a stronger flavour, such as mature cheddar or blue cheese, because then you’ll need less.

But remember, it’s recommended that “at risk” groups avoid certain cheeses, such as:

  • infants and young children
  • people over 65 years of age
  • pregnant women
  • those who have a long-term medical condition or weakened immune system

These cheeses include:

  • mould-ripened soft cheeses like brie or camembert
  • ripened goats’ milk cheese like chèvre
  • soft blue-veined cheese, such as roquefort

These cheeses may carry bacteria called listeria.

But these cheeses can be used as part of a cooked recipe as listeria is killed by cooking. Baked brie, for example, is a safer option.

Other dairy foods

Butter is high in fat and saturated fat. It can often be high in salt too, so try to eat it less often and in small amounts.

Choosing lower-fat spreads instead of butter is a good way to reduce your fat intake.

Cream is also high in fat, so use this less often and in small amounts too. You can use lower-fat plain yoghurt and fromage frais instead of cream.

Or you could opt for reduced-fat soured cream or reduced-fat crème fraîche in recipes.

But remember, these foods can also contain a lot of saturated fat.

When eating yoghurts or fromage frais, choose lower-fat varieties, but look at the label to check that they’re not high in added sugar.

Plain lower-fat yoghurts are a good choice as they usually do not contain added sugars.

Dairy intake for pregnant women

Dairy foods are good sources of calcium, which is important in pregnancy because it helps your unborn baby’s developing bones form properly.

But there are some cheeses and other dairy products that you should avoid during pregnancy, as they may make you ill or harm your baby.

Make sure you know the important facts about which foods you should avoid or take precautions with when you’re pregnant.

During pregnancy, only drink pasteurised or ultra-heat treated (UHT) milks. These milks have been heat-treated to kill bacteria and prevent food poisoning.

Cows’ milk that’s sold in shops is pasteurised, but you can still find unpasteurised or “raw” milk for sale from some farms and farmers’ markets. Check the label if you’re unsure.

Dairy intake for babies and children under 5

Milk in your child’s diet

Milk and dairy products are an important part of a young child’s diet.

They’re a good source of energy and protein, and contain a wide range of vitamins and minerals, including calcium. These will help young children build bones and keep teeth healthy.

Giving your baby breast milk only (exclusive breastfeeding) is recommended for around the first 6 months of your baby’s life.

If you choose not to, or are unable to breastfeed, the only alternative is infant formula.

Cows’ milk should not be given as a drink until a baby is 1 year old. This is because it does not contain the balance of nutrients babies need.

But babies who are around 6 months old can eat foods that use full-fat cows’ milk as an ingredient, such as cheese sauce and custard.

Babies under 1 year old should not be given condensed, evaporated or dried milk, or any other drinks referred to as “milk”, such as rice, oat or almond drinks.

Between the ages of 1 and 2 years, children should be given whole milk and dairy products. This is because they may not get the calories or essential vitamins they need from lower fat alternatives.

After the age of 2, children can gradually move to semi-skimmed milk as a drink, as long as they’re eating a varied and balanced diet and growing well.

Do not give skimmed or 1% fat milk as a drink to children under 5 years old. It does not contain enough calories and other important nutrients for young children.

Children between the ages of 1 and 3 need to have around 350mg of calcium a day. About 300ml of milk (just over half a pint) would provide this.

Goats’ and sheep’s milk in your child’s diet

Like cows’ milk, goats’ milk and sheep’s milk are not suitable as drinks for babies under 1 year old because they do not contain the right balance of nutrients.

Once a baby is 1 year old, they can drink full-fat goats’ milk and sheep’s milk as long as the milks are pasteurised.

They can be given to babies from the age of 6 months in cooked foods such as cheese sauce and custard.

Cheese in your child’s diet

Cheese can form part of a healthy, balanced diet for babies and young children, and provides calcium, protein and vitamins like vitamin A.

Babies can eat pasteurised full-fat cheese from 6 months old. This includes hard cheeses such as mild cheddar cheese, cottage cheese and cream cheese.

Full-fat cheeses and dairy products are recommended up to the age of 2, as young children need fat and energy to help them grow.

Babies and young children should not eat:

  • mould-ripened soft cheeses, such as brie or camembert
  • ripened goats’ milk cheese like chèvre
  • soft blue-veined cheese like roquefort

These cheeses may carry bacteria called listeria.

You can check labels on cheeses to make sure they’re made from pasteurised milk.

But these cheeses can be used as part of a cooked recipe as listeria is killed by cooking. Baked brie, for example, is a safer option.

What is pasteurisation?

Pasteurisation is a heat treatment process to kill bacteria and prevent food poisoning. Most milk and cream is pasteurised.

If milk is unpasteurised, it’s often called “raw” milk. This must carry a warning saying it has not been pasteurised and may contain harmful bacteria (which could cause food poisoning).

You can sometimes buy unpasteurised milk and cream from farms and farmers’ markets.

If you choose unpasteurised milk or cream, make sure they’re kept properly refrigerated because they go off quickly.

Follow any instructions provided with the milk and do not use the milk past its use-by date.

Some other dairy products are made with unpasteurised milk, including some cheeses.

For example, some makers of camembert, brie and goats’ cheese may use unpasteurised milk, so check the label.

Children, people who are unwell, pregnant women and older people are particularly vulnerable to food poisoning.

They should not have unpasteurised milk or cream and some dairy products made with unpasteurised milk.

Milk allergy and lactose intolerance

Milk and dairy foods are good sources of nutrients, so do not cut them out of your or your child’s diet without first speaking to a GP or dietitian.

There are 2 conditions that cause a reaction to milk.

Lactose intolerance

Lactose intolerance is a common digestive problem where the body is unable to digest lactose, a type of sugar mainly found in milk and dairy products.

Lactose intolerance can cause symptoms such as bloating and diarrhoea. It does not cause severe reactions.

Cows’ milk allergy

Cows’ milk allergy (CMA) is 1 of the most common childhood food allergies.

CMA typically develops when cows’ milk is first introduced into your baby’s diet either in formula or when your baby starts eating solids.

More rarely, it can affect babies who are exclusively breastfed because cows’ milk from the mother’s diet passes to the baby through breast milk.

If you think you or your baby have a milk allergy or intolerance, make an appointment to talk to a GP or another health professional.

Dairy alternatives and substitutes

Some people need to avoid dairy products and cows’ milk because their bodies cannot digest lactose (lactose intolerance) or they have an allergy to cows’ milk protein.

There are a number of lactose-free dairy products available to buy that are suitable for people with lactose intolerance.

These contain the same vitamins and minerals as standard dairy products, but they also have an added enzyme called lactase, which helps digest any lactose so the products do not trigger any symptoms.

Some people also choose not to have dairy products for other reasons – for example, because they follow a vegan diet.

There are a number of alternative foods and drinks available in supermarkets to replace milk and dairy products, such as:

  • soya milks, yoghurts and some cheeses
  • rice, oat, almond, hazelnut, coconut, quinoa and potato milks
  • foods that carry the “dairy-free” or “suitable for vegans” signs

Remember that milk and dairy foods are good sources of important nutrients, so do not cut them out of your or your child’s diet without first speaking to a GP or dietitian.

If you’re not able to, or choose not to, eat dairy products, you may not be getting enough calcium in your diet.