10 vegan foods to eat everyday

10 Vegan Foods Every Vegan Should Be Eating Everyday

vegan foods to eat everyday

Eat plants. Those two words are the best things I’ve learned about diet and if you stick to that, you’re likely to be pretty healthy.

However, eating a vegan diet can be unhealthy but it shouldn’t have to be.

But how is that possible? There is now an abundance of choice; tons of vegan-friendly processed foods, sweets, beer, and donuts all but to name a few. Healthy, right?

Since going vegan, I’ve slowly transitioned my diet from the convenient vegan-friendly foods to something much healthier.

By making smart choices and incorporating foods that are packed with nutrients like vitamins, minerals and antioxidants you not only create a diet that improves your quality of life but one that is also sustainable.

Make it your goal to work these foods into your day, every day.

Download my FREE daily vegan food checklist that will have you living a healthy vegan lifestyle today!

Here are my 10 foods you should eat everyday on a vegan diet


Dairy products aren’t the only food group to be full of calcium. Vibrant coloured kale will have you reaching your RDI of 1,000 mg a day— 100g of kale will have you hitting 150mg (15%).

TIP: Not a fan? You’re not alone. Either am I! However throw them in a smoothie and you’ll be good to go. You won’t taste a thing, promise. Throw in some kale, berries, a banana & some ginger.


Beans are great vegan alternative for those seeking more protein in their diet. Not only do they taste great but they also offer much-needed iron.

My go to is Kidney Beans— with 15g of protein per cup together with 33% of your RDI of folate and 30% of your RDI for iron, Phosphorus, copper & manganese, it’s time to up your beans.

TIP: An easy way to incorporate kidney beans into your diet in my diet has been to consume my Mexican Kidney Bean Salad Bowl. It’s super easy to make and such meal will have you consuming 7 foods on my FREE daily vegan food checklist.


Like beans, lentils are another excellent source of protein and soluble fiber. But lentils happen to have that extra edge: they contain about twice as much iron and also are higher in most B vitamins and folate.

For those vegans with gassy problems, worry no longer! Another great reason to add lentils into your daily diet is that they tend to be less gassy.

TIP: I have recently been adding more lentils into my daily diet and the easiest way I’ve found to do this is by making a lentil soup. Check out this recipe on: Contentedness Cooking.



Nuts have a great number of health benefits. But, I am NUTS about one in particular: walnuts! 😉 They are high in both polyunsaturated and the anti-inflammatory omega 3 fats.

Consuming just 30g of walnuts each day will have you hitting 50% of your RDI of Manganese. Not only this walnuts have been shown to reduce cholesterol levels and also make you burn fat.

TIP: Throw some walnuts either into your salad or your cereals for that extra heart healthy crunch.


Broccoli is not only rich in folate, Vitamin C and K, but this green leafy vegetable is also full of cancer-fighting phytonutrients.

No wonder why broccoli is the dietitians’ favourite veg! Eat broccoli either raw or steamed for the most nutritional value.

TIP: For those plant growers out there, try growing your own Broccoli sprouts at home for the most bang for one’s buck.


Flaxseeds are an easy way to go get omega 3’s into your diet. Not only are flaxseeds high in dietary fiber but they have also been shown to help reduce inflammation, lower blood pressure and cholesterol, and reduce the risk of heart disease and diabetes.

And if that wasn’t good enough, they have also been shown to prove useful against both breast and prostate cancers.

TIP: Flaxseeds go great when added to cereals. Mix 30g with your oatmeal and throw in some walnuts and raisons and you have a truly healthy scrumptious breakfast.


Berries are great! Gram-for-gram they contain some of the highest-known antioxidants as well as a good amount of dietary fiber and a key number of vitamins such as vitamin C.

They can be enjoyed either frozen or fresh but organic berries should be the preferred option.

TIP: Frozen berries go great into smoothies, cereals, and yogurts for that added daily antioxidant hit.


Nutritional yeast contains heaps of B vitamins such as the much needed B12 vitamin that most vegans seem to lack, protein, and fiber. In addition nutritional yeast has also been proven to prevent common colds.

TIP: When buying nutritional yeast look for ones that are NOT sold in clear plastic bags as this can degrade the nutritional value.


Seaweed is a great source of iodine which may be one reason why Japanese women in particular have historically had such low rates of breast cancer.

Not only has sea vegetables provided Japan with low rates in breast cancer for women but also Japan has one of the highest life expectancies of any country, with one island having a life expectancy of 100 years old— the Okinawans’. Now who doesn’t want to live longer?

TIP: Use nori sheets to add to soups, make vegan sushi, or simply just munch on as a snack. One method I have found that works well is to pop nori sheets in the toaster. Nom nom nom.


Avocados are packed full of nutrients, antioxidants and the monounsaturated “good fats” which can improve blood cholesterol levels and reduce the risk of heart disease. Not only are they high in folate, vitamins E, C and B6, potassium, and fiber they also leave your hunger cravings at bay— making you fuller for longer,

TIP: Avocados go great in salads; however I absolutely love them on toast. Mix some avocado with spring onion, place on some wholegrain toast with a sprinkle of Himalayan salt and you have yourself a great little snack.

Are there any foods you think I should have included on the list? Let me know in the comments below, I’d love to hear your thoughts.

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