The daily menu for a healthy vegan normally includes nuts, legumes, whole grains, fruits, vegetables and leafy greens, according to the Vegetarian Resource Group. A vegan might have oatmeal with fruit for breakfast, lentil soup for lunch, and pasta for dinner.
According to the website Vegan Action, a few other common breakfast options for vegans include cereal with non-dairy milk, fruit smoothies, bagels with soy cream cheese, tofu scrambles, toast with nut butter, vegan pancakes and vegan muffins. Lunch or dinner options include bean burritos, dairy-free pizzas, stir-fried veggies, tofu wraps and veggie burgers. Some snacks to have throughout the day include fresh fruits, chips and salsa, nuts, sunflower seeds and vegan energy bars.
Common egg substitutes for baking include Ener-G Egg Replacer, mashed banana, ground flax seed and corn starch, says Vegan Action. Tofu can be used for vegan quiches, egg salad and morning scrambles. Most large grocery stores carry a host of vegan food items, many of which can be found in the natural or health food section. These include frozen veggie meats, dairy-free margarine, non-dairy milks, soy yogurt and vegan soups. For those who wish to eat out, many Indian, Thai, Chinese and Mexican restaurants offer vegan menu items, according to Vegan Action.