9 Healthy Tips to Help You Start Eating a Vegan Diet (2024)

You've probably heard that eating more vegetables and less meat is healthy. Maybe you're even feeling inspired to try eating a vegan diet—which excludes all animal products, including dairy and eggs—to improve your health or lose a little weight.

Eating a vegan diet can be a healthy way to eat when your meals are full of vegetables, fruits, legumes and whole grains. You need a well-planned vegan diet to make sure you don't miss out on essential nutrients or end up eating only processed vegan foods.

Here are nine tips for eating a vegan diet. Aren't ready to go full vegan? Even if you're just trying to adopt a more plant-based diet for better health, these tips are a great way to get started.

Pictured Recipe:

1. Make Vegetables the Stars of Your Meals

People often get hung up on what they can't have on a plant-based diet, instead of what they can. But a great meal does not have to center on meat. Veggie-packed meals are an all-around winning choice. Veggies are full of vitamins—like A and K—and minerals—like potassium. They keep your calories in check and, because they are high in fiber, they can help you feel more satisfied.

Pictured Recipe: Black Bean-Quinoa Quinoa Bowl

2. Eat a Variety of Foods

To make sure you're getting all the nutrients you need on a vegan diet, it's important to eat balanced meals that include a variety of healthy foods. For example, you'll get protein and fiber from beans, and leafy greens are great sources of vitamins A, C and K.

Choose produce from all colors of the rainbow to get all the benefits. Red tomatoes have heart-healthy lycopene, blue blueberries have brain-boosting anthocyanins and orange sweet potatoes have lots of vitamin A to help keep eyes healthy.

Looking for meal ideas? Try a simple well-balanced grain bowl: Top brown rice, or quinoa, with beans and a mix of sautéed or roasted veggies. Enjoy a simple well-balanced plate of brown rice and beans with vegetables. Or try a hearty bowl of our Zesty Wheat Berry-Black Bean Chili, chock-full of nutrient-rich veggies and whole grains.

Pictured Recipe: Vegan Cauliflower Alfredo

3. Choose Whole Grains

Swapping out refined grains, such as white pasta and white bread, for whole grains, such as brown rice and quinoa, adds iron and B vitamins to a vegan diet—nutrients that are stripped out when the grains are refined. And, the extra fiber from whole grains will help keep you full, and may even help you lose weight.

Pictured Recipe: Beefless Vegan Tacos

4. Discover New Plant-Based Proteins

One thing everyone can do for better health is eat more plant-based proteins. Animal sources of protein, like meat and cheese, tend to be high in unhealthy saturated fat. Vegan sources of protein are plentiful and include tofu, tempeh, edamame (soybeans), lentils, chickpeas and beans. Nuts, like almonds and walnuts, and seeds, like sunflower and pumpkin seeds, also deliver protein.

While many people think it's difficult for vegans to eat enough protein, it typically isn't an issue for someone eating a varied diet and consciously including sources of plant-based protein. The 2020-2025 Dietary Guidelines for Americans recommends women get 46 grams of protein daily and men 56 grams—an amount that's pretty easy to reach.

For example, women could meet their daily quota with ½ cup of dry oatmeal (5 grams protein), 2 tablespoons of peanut butter (8 grams), 1/2 cup of chickpeas (5 grams), 1 cup of cooked quinoa (8 grams), 24 almonds (6 grams), 1 cup of cooked whole-wheat spaghetti (7 grams) and 1/2 cup of tofu (10 grams).

Men could add just ½ cup of cooked lentils (9 grams) to meet their daily protein requirement.

Pictured Recipe: No-Sugar-Added Vegan Oatmeal Cookies

5. Avoid Assuming Vegan Food Products Are Healthier

Vegan cookies aren't necessarily healthier than regular cookies. And garlic bread made with vegan margarine isn't necessarily any healthier for your heart than one made with butter. Processed vegan foods often contain saturated-fat-laden palm oil and coconut oil. Stick to whole, nutritious foods that just happen to be vegan, such as carrots and hummus, nuts and dried fruit, and whole-grain tortilla chips with guacamole. Enjoying processed vegan foods every so often is fine, but don’t assume they’re "healthy" simply because they're vegan.

Pictured Recipe: Chai Chia Pudding

6. Focus On Fish-Free Omega-3s

Even when you eat a variety of healthy vegan foods, some nutrients will be hard to come by. DHA and EPA, two types of omega-3 fatty acids, are important for eye and brain development, as well as heart health. Omega-3 fatty acids are found mainly in fatty fish like salmon, though they can be made by the body in small amounts from ALA, another type of omega-3 that's found in plants like flaxseed, walnuts, canola oil and soy. A variety of foods, including soymilks and breakfast bars, are now fortified with DHA. Supplements of DHA/EPA made from algae are also available.

Pictured Recipe: Vegan Smoothie Bowl

7. Remember Vitamin D

Most people get vitamin D from canned fish like salmon and sardines, and fortified dairy products, like milk and yogurt. Vitamin D is also in some fortified nondairy milks such as soy or almond milk and orange juice. Some mushrooms that have been exposed to UV light are also good sources. In the summer months, when the sun is stronger, our skin can synthesize vitamin D—hence, the nickname, "sunshine vitamin."

The daily value (DV) for vitamin D is 600 IU, with some experts saying that it should be closer to 1,500 IU. Many people, vegans included, may need to take a supplement to hit those numbers.

Pictured Recipe: Vegan Lentil Soup

8. Pump Up Your Iron

Animal proteins like meat and chicken are the best sources of iron, which is another nutrient that's important for vegans to pay attention to. Vegans can still get this mineral from beans, legumes and leafy greens, but iron from plant sources (non-heme iron) isn't as easily absorbed as it is from meat sources (heme iron). To get the most out of plant-based iron, eat iron-rich foods with vitamin-C-rich foods, which help boost absorption. And avoid eating iron-rich foods at the same time as calcium-rich foods, which can inhibit iron absorption.

Pictured Recipe: Chickpea Salad Sandwich

9. Make Sure You're Getting Enough B12

Vitamin B12—a vitamin that helps transform food into energy in our bodies and aids in brain function—is found mainly in animal foods, such as meat, fish, poultry, eggs and dairy foods. People following a vegan diet can get some B12 from fortified cereals or energy bars but should talk with their healthcare practitioner about taking a supplement. The daily recommended amount for Vitamin B12 is 2.4 micrograms for most adults.

The Bottom Line

Following a vegan diet is more than just eating a bunch of vegetables. A vegan diet must be varied so that you're getting a wide variety of nutrients. Fruits, vegetables, whole grains, legumes nuts and seeds are all important components of a vegan diet. It can be difficult to get certain nutrients on a vegan diet—like vitamins D and B12—so talk to your healthcare practitioner about possibly supplementing for these nutrients.