Overview
A vegan diet excludes all animal products including meat, dairy, eggs, and honey. It's rich in fiber, antioxidants, and phytonutrients, and has been linked to lower rates of heart disease, type 2 diabetes, and certain cancers.
Key Rules
- No animal products of any kind
- Supplement B12 — critical
- Combine proteins for complete amino acids
- Watch iron, zinc, omega-3, calcium
✓ Eat
- Legumes (beans, lentils, chickpeas)
- Tofu & tempeh
- Whole grains
- Nuts & seeds
- Fruits & vegetables
- Plant milks
- Nutritional yeast
✗ Avoid
- Meat & poultry
- Fish & seafood
- Dairy products
- Eggs
- Honey
- Gelatin
Top Benefits
- Lower cholesterol
- Reduced heart disease risk
- Weight management
- Better gut health
- Environmental impact
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