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Vegan and Plant-Based Diet Statistics for 2021

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Key statistics and facts:

  • As many as 6% of U.S. consumers say they are vegan — a 6x (500%) increase compared to just 1% in 2014.1
  • More than 500,000 participants signed up for Veganuary’s 2021 challenge2, a 25% increase from 2020. In 2020, Veganary had more than 400,000 participants.3
  • Animal agriculture is responsible for 18% of all greenhouse gas emissions, which is more than all transportation emissions combined.5
  • U.S. retail sales of plant-based foods have increased 11 percent from 2018 to 2019, hitting a plant-based market value to $4.5 billion.6

Whether for health reasons, climate change or animal welfare, vegan statistics show the plant-based population continues to spike.

Businesses have taken notice, too. The vegan market has boomed, resulting in thousands of new vegan products. And restaurants and fast-food chains are starting to accommodate with plant-based options.

The growing trend of veganism isn’t just speculative, however. There are actual vegan statistics that prove that the vegan lifestyle won’t fizzle out any time soon.

For more info on these stats and others, read on.

Quick links:

vegan-statistics-plant-based

General Vegan Statistics: The Vegan Population

Vegan population statistics are difficult to capture, but there are many polls and surveys that have estimated the number of vegans in the United States, UK and other major countries.

Vegan Population Statistics in the United States

The number of vegans in the U.S. has changed over time. But how much it’s changed is up for debate as various sources report different statistics on vegan Americans.

While we can’t know the exact number of vegans in the U.S. for certain, most surveys generally put the count at 2-6% of the population.

In 2014, only 1% of the American population labeled themselves as vegan.

In 2017, that figure spiked to 6%. This sixfold increase was reported by the research firm GlobalData.

However, other surveys have shown differing counts of vegans as a percentage of the U.S. population:

What’s interesting is the 39% of people who aren’t vegan but who actively try to incorporate plant-based foods into their diets. This is demonstrated by a 2017 report by the global analytics company Nielson.

Who is leading this steady increase in vegan popularity? A recent 2018 survey shows that nearly 40% of millennials identify as vegan. Baby Boomers and Generation X tie at 21% each, with only 2% of seniors labeling themselves vegan.

Vegan Population Statistics in the UK

Veganism is also booming in Great Britain with a 400% increase over the last two years. In 2016, Ipsos reported that 3.25% of Great Britain aged 15 and older “never eat meat of any form as part of their diet.”

The Vegan Society reports that as of 2018, there were about 600,000 vegans in Great Britain (1.16% of the population). This was an approximately 300% increase in vegans in Great Britain from 2014, when 150,000, or 0.25% of the population, was reported to be vegan.

The same report demonstrates that 14% of the UK are vegetarian and another 31% are actively eating less meat.

Global Vegan and Vegetarian Population Statistics

Around the world, the popularity of meatless diets is soaring.

A completely animal-free diet is the most popular in Western countries like the U.S. and UK, but vegetarianism and veganism are slowly increasing globally:

  • In Canada, veganism was a top search trend in 2017. In the Google trends report, “plant-based diet” topped the list.
  • A “record number” of Australians, roughly 10%, have adopted a plant-based diet.
  • The number of vegetarians in Portugal rose by 400% in the last decade.
  • According to Euromonitor, Italy had the fastest growing vegetarian population—a 94% increase from 2011-2016.
  • Data shows that only 21% of Germans consume meat on a daily basis, and the vegan population in Germany has doubled in the last decade.
  • While China has one of the largest meat markets in the world, the Chinese government released new dietary guidelines that encourage the population of more than 1.3 billion people to reduce their meat consumption by 50%.

Demand for Vegan Products

As more people ditch animal products for plant foods, food companies are responding to the demand and giving consumers what they want. There are more options for vegan meats, cheeses, milks, eggs and other products than ever before.

Vegan Milk Statistics

The global plant milk market was worth over $8 billion in 2016 and is expected to exceed $21 billion by 2024, according to Global Market Insights. Soy milk and coconut milk are expected to top the plant milk sales charts.

As sales for non-dairy milk go up, sales in the dairy industry are steadily declining. U.S. consumption of non-dairy milk increased by 61% while consumption of cow’s milk decreased by 22%.

While some dairy farms are closing after decades of operations, non-dairy milk products are emerging left and right. In recent years, non-dairy milk options have grown from the standard soy milk and almond milk to include coconut, hemp, rice, oat, pea, cashew and more.

Plant-Based Meat and Fast-Food Statistics

The global vegan meat market is also growing steadily. Allied Market Research estimates the market will reach $7.5 billion by 2025, naming Beyond Meat as one of the leading meat substitute products. They expect Europe to dominate the market and the Asia-Pacific will experience exponential growth.

An area where vegan food performs really well is in fast-food restaurants. In recent years, several meat-free fast-food restaurants have opened across the U.S. These include Veggie Grill, Plant Power Fast Food, Monty’s Good Burger and Amy’s Drive Thru.

The owner of Plant Power Fast Food told Forbes that their new San Diego location has experienced a 63% surge of growth. According to the owner, it’s not vegans who are responsible for the vegan restaurant’s quick success. Rather, it’s omnivores who are interested in trying vegan fast-food.

Non-vegan fast-food restaurants like Taco Bell and Fatburger are also starting to cater to vegans. Beyond Meat and Impossible Foods are now available in thousands of U.S. locations, including Taco Bell and Fatburger, respectively.

Large fast-food chains like McDonald’s and Pizza Hut test vegan options in their European locations. McDonald’s released a McVegan burger in Sweden and Finland. Similarly, Pizza Hut offers vegan cheese in its UK locations.

Vegan Industry Statistics

The 400% increase of vegans in the UK is shocking, but the 1,500% increase in plant-based food sales in the UK is even more shocking.

Similarly, vegan food products grew by 92% between 2014-2016, according to a report by Mintel, as the Australian population becomes more health conscious.

It’s not just vegan food that’s increasing in popularity. According to Grand View Research, vegan fashion is on a steady incline. The vegan leather industry is anticipated to hit $85 billion by 2025 as faux leather shoes are significantly cheaper than genuine animal hide footwear.

Vegan Environmental and Sustainability Statistics

One of the core reasons why vegan product alternatives are increasing in popularity is because of the consumer’s growing understanding of the sustainability of veganism.

Meat eaters are turning to vegan meats like the Beyond Burger and Impossible Burger because the plant-based alternatives require fewer resources.

A 2018 Oxford University study found that the single biggest way to reduce your environmental impact is to avoid animal products. This is largely because more than 80% of farmland is dedicated to livestock animals raised for meat and dairy, yet these food products only account for about 18% of calories and 37% of protein consumption.

A 2010 United Nation report stated that a global move to a plant-based diet is necessary to save the world from starvation, fuel poverty and the worst impacts of climate change.

Documentaries like Cowspiracy have educated many consumers on the significant impacts that animal agriculture has on the environment and Earth’s resources. They focus on greenhouse gases, water, land use, waste, oceans, rainforest, wildlife and humanity. Some of the main takeaways include:

  • According to the Food and Agriculture Organization of the United Nations, animal agriculture is responsible for 18% of all greenhouse gas emissions, which is more than all transportation emissions combined.3
  • The USDA reports that agriculture is responsible for 80-90% of U.S. water consumption. More than half is dedicated to feeding livestock raised for human food.
  • 477 gallons of water are required to produce one pound of eggs, and almost 900 gallons of water are needed for one pound of cheese, according to the Environmental Working Group.
  • Livestock covers 45% of the Earth’s total land, though they are a major cause of global warming.
  • Per the FAO, approximately 75% of the world’s fisheries are exploited or depleted due to overfishing.

Vegan Athletes and Celebrities

Among the millions of vegans around the world are notable celebrities and professional athletes.

Some celebrities like Alicia Silverstone, Joaquin Phoenix, Moby, Woody Harrelson, Paul McCartney and Peter Dinklage have been vegan for decades.

Other vegan celebrities in the U.S. include Miley Cyrus, Liam Hemsworth, Natalie Portman and Beyonce.

Vegan celebrities from the UK include Ellie Goulding, David Haye, Russell Brand and Morrissey.

There are also several professional athletes who are powered by plants. Athletes belonging to a vast variety of sports—tennis, bodybuilding, running, basketball, football, etc.—are converting to plant-based diets. Some of the strongest, fittest people in the world debunk the myth that you need meat to get protein and build muscle.

Some notable vegan athletes include Venus Williams, Colin Kaepernick, Kyrie Irving, Lewis Hamilton, Scott Jurek and Derrick Morgan.

Hope for Future Vegan Statistics

The word “vegan” still has some myths and stereotypes surrounding it. As the vegan lifestyle enters the mainstream, it’s starting to be positively associated with the health benefits, sustainability and compassion that come with it.

The vegan statistics speak for themselves. The reasons why so many people are swapping animal products for vegan products vary, but the main reasons hover around health, environment and animal welfare.

Even people who aren’t 100% vegan are showing increased interest in replacing some of their meals with plant-based alternatives. Fortunately, the vegan foods market is ever-growing, and the products are becoming more realistic. Products like the Impossible Burger essentially eliminate the need to get the flavors of meat, dairy and eggs from animals.

As documentaries, celebrities and vegan social campaigns spread awareness about the benefits of a vegan diet, the statistics will continue to reflect the global population’s increasing interest in veganism.

Sources:
1 – https://www.reportbuyer.com/product/4959853/top-trends-in-prepared-foods-2017-exploring-trends-in-meat-fish-and-seafood-pasta-noodles-and-rice-prepared-meals-savory-deli-food-soup-and-meat-substitutes.html

2 – https://www.instagram.com/p/CJnh9JoAaXo/

3 – https://veganuary.com/en-us/about/about-us/

4 – https://www.vegansociety.com/news/media/statistics#vegandietintheuk

5 – http://www.fao.org/docrep/010/a0701e/a0701e00.HTM

6 – https://plantbasedfoods.org/2019-data-plant-based-market/

5 Best Plant-Based Meal Planners and Apps for Vegan Meals in 2021

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Plant-based meal planners are a savvy way to plan vegan meals ahead of time and avoid the back-and-forth that goes along with the question, “What do you want for dinner?”

Whether you’re a new vegan or simply looking to introduce some plant-based proteins into your rotation, it can be overwhelming to come up with three meatless meal ideas per day.

Switching to a new way of eating is challenging enough without having to figure out what to eat at each meal. That’s when using a plant-based meal planner comes in handy.

With a vegan meal planner, the mental labor is done for you. Not only does a plant-based meal planner predetermine your weekly menu, but it also makes grocery shopping much more manageable. Many vegan meal planner apps even account for your dietary preferences, allergies, and time constraints.

Here are some of the best plant-based meal planners to help simplify shopping for groceries, choosing new recipes, and preparing meals.

In this post:

Best Plant-Based Meal Planners

1. Forks Over Knives Meal Planner

Price: $19.99 per month or $119.99 per year.

How to access: iOS app, Android app, web-based app, printable PDF download

Customizable by allergies? Yes, accommodate gluten, soy, and nut intolerances.

The Forks Over Knives Meal Planner offers personalized weekly meal plans backed by nutritionists and professional chefs. New plant-based recipes are routinely added to the collection of more than 1,000 vegan-friendly recipes.

This plant-based meal planner is perfect for people with a busy schedule. Recipes take no longer than 35 minutes to prepare, so dinner can be ready in a hurry.

A new meal plan is designed by Forks Over Knives Meal Planner chefs and released each week. Got a picky eater in the family? What about allergies? Customize the menu to the people in your household and their preferences, so meals are always a hit. 

Once you confirm your weekly meal plan, you’ll receive a smart grocery list that contains only the ingredients you’ll need for the week. No more overspending at the grocery store, forgetting to pick up essential ingredients or drawing a blank on what food items you need when you get to the store. 

Sign up for a free 2-week trial of the Forks Meal Planner to give it a try. Join the monthly plan for $19.99 a month and cancel anytime. For an even better deal, lock in $9.99 a month pricing when you sign up for the Forks Over Knives Meal Planner annual option that goes for $119.99 once per year.

Pros:

  • Access the app from any iOS or Android device
  • No credit card required to start
  • 1,000+ vegan recipes
  • Allergy-friendly

Cons:

  • Low sodium, oil-free recipes may be more nutritious but can taste bland

2. Clean Food Dirty Girl Meal Planner

Price: $25 per month, $60 per quarter, or $216 per year

How to access: Web-based app, printable PDF download

Customizable by allergies? No, but common allergies are clearly labeled and can usually be omitted or substituted.

If you’re looking for a nutritionally balanced vegan meal planner, consider the Clean Food Dirty Girl Meal Planner. Each weekly meal plan is centered around whole foods, so meals are vibrant, healthy, and diverse.

One advantage of this plant-based meal planner is the wide range of foods incorporated into the recipes. This offers a variety of nutrients from different vegetables, grains, legumes, and so on. Plus, no one likes a repetitive menu, so you’re less likely to get bored with eating the same thing over and over again.

People on a time crunch will also enjoy this meal plan. It offers instructions on making recipes using your Instant Pot, which is a huge time saver. Some recipes can also be prepped ahead of time, so you can prep a week’s worth of meals in just 2-4 hours.

While this meal plan is free of allergens like dairy, eggs, and fish since it’s entirely vegan, those with nut and seed allergies may need to get extra creative. Nuts and seeds are used every week on this meal plan. Gluten and soy are used occasionally. Since the weekly meal plans aren’t customizable, it is up to you to find substitutions for those ingredients.

Ready to join? Clean Food Dirty Girl offers three different payment structures: $25 per month with no obligation to continue your membership, $60 charged every 3 months for a quarterly subscription, or $216 charged annually for a 12-month subscription.

Pros:

  • New exclusive recipes released each week
  • Designed to reduce food waste
  • Based on a whole foods plant-based diet

Cons:

  • Not customizable by allergies
  • More expensive than most other planners

3. Rich Roll’s Plantpower Meal Planner

Price: $39 per quarter or $99 per year

How to access: Web-based app

Customizable by allergies? Yes, can filter out 700+ foods.

Founded by a professional athlete Rich Roll and vegan chef Julie Piatt, the Plantpower Meal Planner is every vegan sportsperson’s dream. It contains a meal plan specifically designed for athletes.

There’s a misconception that high-protein meals for athletes must include some variation of grilled chicken, brown rice, and broccoli. With thousands of plant-based recipes centered around vegan protein sources, the standard athlete’s diet has gone from boring to bold.

This meal planner is even perfect for beginners who need a little hand-holding. A team of Food Coaches is available seven days a week to support you on your journey to adopting a protein-rich yet plant-based diet.

It’s also fully customizable to filter out ingredients you’re allergic to or simply don’t like. Each recipe comes with a nutrition analysis, so keeping track of your protein is easy. When you’re done customizing your menu, print out a time-saving grocery list or connect to a grocery delivery service available in select locations.

Despite having many premium features, the Plantpower Meal Planner is reasonably priced. The pricing is simple: $39 per quarter or $99 per year. When you sign up for a year, that’s just $1.90 per week!

Pros:

  • Contains a specific meal plan for athletes
  • Allergy-friendly
  • Affordable pricing

Cons:

  • Powered by Lighter, so many recipes are not exclusive
  • Must commit to 3 or 12 months at a time

4. PlateJoy Meal Planner

Price: $69 per 6 months or $99 per year

How to access: iOS app, Android app, website

Customizable by allergies? Yes, ingredients can be excluded due to allergies or preference.

Some vegan meal planners can’t be tailored to your preferences. That can work just fine if you want to step outside your comfort zone and let someone else decide your weekly menu. 

Vegan meal planner apps like PlateJoy create plant-based meal plans that are entirely unique to you. PlateJoy uses 50 data points to create your custom meal plan, accounting for your tastes, dietary preferences, and health goals. The app matches you to wholesome vegan recipes you’re likely to enjoy, saving on time and reducing the chances of disliking the meal.

One unique feature of this vegan meal planner app is its ability to remember what’s in your pantry each week, minimizing food waste. When you receive your weekly smart grocery list, it automatically accounts for ingredients you’ve previously purchased.

Familiarizing yourself with the app is easy. If you’re a visual learner, PlateJoy has a library of video tutorials to help you get the most out of your meal planner app.

When you join PlateJoy, you’ll receive a complimentary 10-day trial. After the free trial period, join the 6-month plan for $69 or the 12-month plan for $99. This comes to less than $12 per month and $9 per month, respectively. 

Pros:

  • Meal plan is customized to your lifestyle and preferences
  • Access the app from any iOS or Android device
  • Weekly smart grocery list remembers what’s in your pantry

Cons:

  • Must commit to 6 or 12 months at a time
  • Vegan option can’t be combined with other dietary preferences

5. Plant-Based on a Budget Meal Plans

Price: $0-30 per meal plan

How to access: Website, printable PDF download

Customizable by allergies? No, but allergens can usually be omitted or substituted.

If you’ve ever searched for budget-friendly vegan recipes online, you’ve likely come across Plant-Based on a Budget. The vast library of recipes revolves around vegan food that is affordable, nutrient-dense, and quick and easy to prepare.

If you want to test the waters before committing to a paid vegan meal planner, Plant-Based on a Budget Free Meal Plans is an excellent beginner option. Simply download the free printable PDFs to get instant access to weekly grocery lists, menus, and recipes.

When you’re ready to commit, the paid Plant-Based on a Budget Meal Plans range from $5 to $30, including premium recipes and access to the exclusive Facebook community. 

What sets this vegan meal planner apart is that it is a one-time purchase. This makes it a more affordable option than a monthly, quarterly, or annual subscription like some other vegan meal planners. When you’ve finished the meal plan, you can repeat it as many times as you’d like or purchase a new plan.

The Plant-Based on a Budget meal plans don’t come with a nifty app and aren’t as customizable. However, founders Toni and Michelle will show you how to stick to a tight food budget without sacrificing taste or nutrition.

Pros:

  • Free and budget-friendly options available
  • Beginner-friendly recipes
  • No monthly commitment or subscription

Cons:

  • No smartphone features or app
  • Not customizable by allergies
  • Recipes only serve one person at a time

Which Plant-Based Meal Planner is Right For You?

A plant-based meal planner can help you save time and money when it comes to vegan grocery shopping and cooking. It’s also a shortcut to finding recipes that meet your needs. 

If having access to a vegan meal planner app is crucial to you, check out PlateJoy or the Forks Meal Planner. You can plan your weekly menu in minutes straight from your smartphone.

For the biggest library of high-protein vegan recipes, the Plantpower Meal Planner is likely the best option. It offers thousands of recipes to choose from and the option to select the plan for athletes.

If you’re testing the waters and want to incorporate a few plant-based meals a week (or more often), you should start with the free or affordable Plant-Based on a Budget Meal Plans. 

Health-conscious vegans will likely gravitate towards the Clean Food Dirty Girl Meal Planner since the foundation is a whole foods plant-based diet. 

Still deciding? Try some of these high-protein vegan recipes in the meantime.

107 High-Protein Vegan Recipes (With 20+ Grams of Protein Per Serving!)

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107 vegan recipes image

Ever tried searching for “high-protein vegan recipes” only to be disappointed by what you’ve found?

If your experiences are like mine, you’ve been frustrated to see that a lot of supposed “high-protein” vegan recipes either don’t actually have that much protein or don’t list how much protein is in them.

That’s why I created this list of 107 high-protein vegan recipes from all over the internet. Each recipe has 20+ grams of protein per serving, so you don’t need to guess how much you’re getting in each high-protein vegan meal.

Quick links:

Homemade baked vegan Mac n Cheese

Dinner

  1. Vegan Sausage and Mushroom Etoufee from Fat Free Vegan Kitchen (34 grams protein per serving)
  2. Vegan Jalapeño Chickpea Mac and Cheese {Gluten Free} from Cotter Crunch (27 grams)
  3. Moroccan Spiced Vegan Shepherd’s Pie from A Saucey Kitchen (25 grams)
  4. Mujadara from Vegan Liftz (24 grams)
  5. Vegan Meatballs (Beanballs) from 2 Share My Joy (22 grams)
  6. The Only Vegan Taco Recipe You’ll Ever Need from Trifecta (20 grams)
  7. Traditional Style Vegan Shepherd’s Pie from Allrecipes.com (20 grams)
  8. Beyond Sausage Chicago Dog from Beyond Meat (20 grams, with bun)
  9. Ancient Grain-Stuffed Red Bell Peppers from Whole Foods Market (20 grams)
Vegan pizza with vegetables and pesto

Pizza

  1. Bangin’ Buffalo Cauliflower Pizza from One Green Planet (57 grams protein per serving)
  2. Avocado-toast Pizza from MYPROTEIN™ (28 grams)
vegan sandwich with tofu, sauce, and peppers

Burgers

  1. High-protein Vegan Burgers from Full of Plants (38 grams protein per serving)
  2. Vegan Lentil Burgers from Food Network (21 grams)
  3. Red Beans and Rice Veggie Burgers from A Beautiful Mess (20 grams)
  4. Kimchi Beyond Burger from Beyond Meat (20+ grams)
  5. Truffle Mac & Cheese Beyond Burger from Beyond Meat (20+ grams)
Teryaki tempeh with rice and vegetables

Tempeh

Tempeh is a fermented, plant-based protein that’s high in protein and makes for easy vegan meals, like stir fry.

  1. Lemon Tempeh Air Fryer Sheet Pan Dinner from Fat Free Vegan Kitchen (35 grams protein per serving)
  2. Easy Vegetarian Tempeh Fries with Curry Mayonnaise from The Spruce Eats (33 gram)
  3. One Pan Tempeh Butternut Squash Bake from Eating Bird Food (29 grams)
  4. Smoky Tempeh Stuffed Acorn Squash from Sinful Nutrition (28 grams)
  5. Italian-style Spaghetti Squash with Tempeh from Whole Foods Market (22 grams)
  6. Tempeh, Lettuce & Tomato (TLT) Sandwich from Whitney E. RD (21 grams)
  7. The Ultimate Tempeh Chili from The Simple Veganista (21 grams)
  8. Thai Tempeh Buddha Bowl from Fit Mitten Kitchen (20 grams)
Stir fry with udon noodles, tofu, mushrooms and vegetables. Asian vegan food, meal, stir fry in wok over

Tofu

Tofu is another plant-based protein. It’s generally gluten free, and is easy to cook with as it often takes on the flavors of spices and sauces paired with it.

  1. Curried Tofu Wraps from BBC Good Food (54 grams protein per serving)
  2. Vegan Fry-up from BBC Good Food (41 grams)
  3. Beet Tacos with Mung Beans with Blackened Tofu, Radish Slaw, and Crispy Corn from One Green Planet (33 grams)
  4. Vegan Crockpot Lasagna with Spinach and Tofu from The Spruce Eats (25 grams)
  5. Cashew Noodles with Broccoli and Tofu from Whole Foods Market (24 grams – swap egg noodles for rice noodles)
  6. Almond Butter Tofu Stir-fry from Minimalist Baker (23 grams)
  7. 15 Minute Sesame Lettuce Wraps from Sincerely, Katerina (20 grams per 4 wraps)
  8. Roasted Tofu, Delicata Squash, and Carrot 1-pan Meal from POPSUGAR (20 grams)
  9. Baked Tofu Chunks with Cajun Spice Dry Rub from SkinnyMs (20 grams)
Vegetarian lentil stew with bolognese sauce in a bowl with parsley

Beans and Lentils

  1. Vegan Lentil Salisbury Steak from Rabbit and Wolves (45 grams protein per serving)
  2. Thai Jungle Curry from MYPROTEIN™ (28 grams)
  3. Vegan White Bean Salad from The Spruce Eats (27 grams)
  4. Simple Spiced Lentils from I Heart Vegetables (25 grams)
  5. Cauli-Tikka Masala from MYPROTEIN™ (25 grams)
  6. The Ultimate Vegan Protein Burrito from Blissful Basil (22 grams)
  7. Vegan Jacket Potato from MYPROTEIN™ (22 grams)
  8. Sweet and Sour Chickpeas Peppers Broccoli from Vegan Richa (21 grams)
  9. Spinach Chickpea Curry from Allrecipes.com (21 grams)
  10. Malai Kofta: Potato Dumplings in Spiced Tomato Sauce from One Green Planet (20 grams)
  11. Creamy One Pot Curried Lentils and Quinoa from Yup, it’s Vegan (20 grams)
  12. One Skillet Mexican Quinoa from Making Thyme for Health (20 grams)
Vegan seitan slices, courgette rolls and grilled potato

Seitan

  1. Vegan Steak (Tender, Juicy and Flavorful!) from Loving It Vegan (58 grams protein per serving)
  2. Seitan Stuffed with Walnuts, Dried Cranberries, and Mushrooms from Fat Free Vegan Kitchen (39 grams)
  3. Jacked-up Vegan Ribs from Fat Free Vegan Kitchen (35 grams)
  4. Mongolian Seitan (Vegan Mongolian Beef) from Yup, It’s Vegan (29 grams)
  5. Vegan Chicken from Loving It Vegan (24 grams)
  6. Chick’n Style Seitan Cutlets from One Green Planet (22 grams)
  7. Seitan & Black Bean Stir-fry from BBC Good Food (22 grams)
Vegan pasta with spinach, basil and vegan parmesan

Pasta

  1. Seitan and Pasta in Spicy Peanut Sauce from kiipfit (30 grams protein per serving)
  2. Pesto Spaghetti with Vegan Meatballs (Chickpea Walnut Meatballs) from Vegan Richa (24 grams)
  3. Mac & Cheese (Vegan, GF, High-Protein, Kid-Friendly) from Wild Earthline (23 grams)
  4. Vegan Lemon Fettuccine Alfredo from Food Network (22 grams)
  5. High Protein Vegan Pasta Bake from Meals with Maggie (20 grams)
107-high-protein-vegan-recipes-pinterest

Dessert

  1. Lenny and Larry’s Protein Cookie Copycat from Modern Honey (24 grams per 1 plus one-half cookies — cuz who can eat only one!). Use pea protein, chocolate chips, and plant-based margarine to keep it vegan.
vegan sandwich with tofu and vegetables

Lunch

  1. Impossible™ Cheesesteak from Impossible Foods (25+ grams – 25 grams of Impossible Burger per serving)
  2. Impossible™ Gyro from Impossible Foods (20+ grams – 19g per serving of Impossible Burger, plus pita)
  3. The Ultimate Veggie Sandwich from CookingLight (20 grams – omit honey and greek yogurt and sub vegan yogurt or cheese)
Vegan bowl with avocado, silky tofu, bean sprouts and pickled vegetables over rice

Bowls

  1. Easy Bowl with Peanut Sauce from VeganFitness.com (41 grams protein per serving protein per serving)
  2. High-Protein Vegan Bowl Recipe from Bree’s Vegan Life (30 grams)
  3. Smoky Tempeh Burrito Bowls from Minimalist Baker (29 grams)
  4. Detox Power Bowl from 2 Share My Joy (28 grams)
  5. Roasted Veggie and Brown Rice Bowl from Veggie Inspired (25 grams)
  6. Nourishing Curried Lentil & Sweet Potato Bowl from Minimalist Baker (24 grams)
  7. Quinoa Protein Bowl from The Full Helping (24 grams)
  8. Peanut Butter Tofu Bowl from Vegan Richa (23 grams)
  9. Quinoa Chickpea Buddha Bowl from Minimalist Baker (22 grams)
  10. Spicy Sweet Potato and Green Rice Burrito Bowls from Cookie and Kate (21 grams)
  11. Vegan Protein Buddha Bowls from Nourish Every Day (20 grams)
  12. Quinoa Power Bowl from Foolproof Living (20 grams)
  13. Black Bean Sweet Potato Protein Bowl from Any Reason Vegans (20 grams)
vegan chili

Soup

  1. Vegan Chile Colorado Seitan Stew from Yup, It’s Vegan (39 grams protein per serving)
  2. Easy Vegan Chilli Sin Carne from Wallflower Kitchen (25 grams)
  3. Iranian Eggplant and Chickpeas Stew from One Green Planet (25 grams)
  4. Kerryann’s Chilli Con Veggie from Jamie Oliver (25 grams)
  5. Curried Potato & Lentil Soup (1 Pot!) from Minimalist Baker (23 grams)
  6. Creamy Vegan White Bean Soup from Live Eat Learn (23 grams – sub dairy-free milk)
  7. Chickpea Lentil Quinoa Spinach Stew from Vegan Richa (21 grams)
  8. African Peanut Lentil Soup from Vegan Richa (20 grams)
  9. Chipotle and Sweet Potato Stew from Vegan Liftz (20 grams)
colorful buddha bowl salad with grilled tofu and pea shoots

Salad

  1. Vegan Protein Salad from Running on Real Food (40 grams protein per serving)
  2. The Great Big Vegan Salad from Delish Knowledge (30 grams)
  3. Power Protein Salad from Well and Full (30 grams)
  4. The Ultimate High Protein Vegan Caesar Salad from Delish Knowledge (28 grams)
  5. Blissed-out Thai Salad with Peanut Tempeh from Minimalist Baker (21 grams)
  6. Creamy Ranch Kale Salad with Buffalo Tofu from Yup, it’s Vegan (20 grams)
Tofu scramble with vegetables in a pan

Breakfast

  1. Vegan Tofu Scramble with Spinach from The Spruce Eats (36 grams protein per serving)
  2. Vegan Breakfast Tempeh Potato Hash from The Spruce Eats (31 grams)
  3. High Protein Oatmeal from Skinny Fitalicious (31 grams, omit collagen for vegan)
  4. Vegan Bacon from Loving It Vegan (28 grams for 3 strips)
  5. Vegan Protein Pancakes from Vegan Liftz (27 grams for 3 pancakes)
  6. High Protein Three Seed Avocado Toast from Stacey Homemaker (26 grams)
  7. Tastiest Tofu Scramble from Fit Men Cook (23 grams)
  8. High Protein Vegan Breakfast Burrito from Oh She Glows (22 grams with wrap)
  9. Vegan Tofu and Spinach Scramble from Food Network (21 grams)
  10. Tofu Scramble from VeganFitness.com (21 grams)
  11. Plant Protein Power Breakfast Bowls from Kitchen Treaty (21 grams)
  12. High Protein Vegan Breakfast Burritos from Beyond Mere Sustenance (20 grams)
  13. High Protein Oatmeal – 4 Ways from Bites of Wellness (20 grams)
Vegan Protein Milkshake With Oats, Banana

Smoothie

  1. Matcha Smoothie Bowl from Running on Real Food (24 grams protein per serving)
  2. Superfood Blueberry Protein Smoothie from Skinny Fitalicious (21 grams)
  3. The Husband Protein Smoothie from Happy Healthy Mama (21 grams)
  4. Coconut Cream Pie Protein Shake from Love & Zest (21 grams)
  5. Vegan Protein Shake from Loving It Vegan (20 grams)

Are we missing any of your favorite high-protein vegan recipes? Let us your top high-protein vegan meals know in the comments!

Guide to a Plant-Based Diet for Beginners

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Many people are adopting plant-based diets and consuming even more plant-based foods. According to a 2018 study from the NPD Group, about 43 million American consumers (about 14%) “regularly use plant-based alternatives such as almond milk, tofu, and veggie burgers.” Of these consumers, 86% say they’re not vegan or vegetarian.

Why (and how) are so many people eating plant-based foods?

There are many benefits, and therefore many reasons, to start eating a plant-based diet. And unlike what you may think, eating plant-based isn’t so hard.

If you’re not sure where to start, here’s our plant-based diet for beginner’s guide to steer you in the right direction.

plant-based-diet-beginners

What is a Plant-Based Diet?

Like the name suggests, a plant-based diet consists of plant foods. We’re not talking about rabbit food, though. Bleeding veggie burgers made by Impossible Foods and Beyond Meat are plant-based despite looking and tasting like real beef.

The definition of a plant-based diet may vary based on who you’re asking. Some followers of a plant-based diet don’t take the name literally, consuming mainly plant foods and minimal animal products.

According to Dr. Robert Ostfeld, a cardiologist who recommends a whole food plant-based diet, a plant-based diet “consists of all minimally processed fruits, vegetables, whole grains, legumes, nuts and seeds, herbs, and spices and excludes all animal products, including red meat, poultry, fish, eggs, and dairy products.”

What is a Whole Food Plant-Based Diet?

A whole-food plant-based diet is a specific type of plant-based diet. The diet Dr. Robert Ostfeld describes in the quote above would be considered a whole-food plant-based diet. Notice what’s emphasized: plant foods in their whole, unprocessed form. This is where the difference between a vegan diet and a whole food plant-based diet is made abundantly clear.

For example, French fries are made from potatoes and oils, which are both vegan foods. However, fries are heavily processed, so they’re not recommended on a whole food plant-based diet. A favorable alternative would be baked potato wedges seasoned with herbs and spices — no oil necessary.

Many other plant-powered physicians — Dr. John McDougall, Dr. Caldwell Esselstyn, Dr. Neal Barnard, and more — also recommend plant-based diets consisting largely of whole, unprocessed foods. A common recommendation among these health professionals is to eliminate animal products and limit your intake of processed, refined, and high-fat foods.

Dr. T. Colin Campbell is one of the original pioneers of a whole food plant-based diet. He published the famous China study, a groundbreaking study that examines the relationship between animal protein consumption and cancer risk. His Center for Nutrition Studies is an excellent resource for anyone looking to adopt a beginner-friendly plant-based diet.

What to Eat on a Plant-Based Diet

While a plant-based diet may sound restrictive, there are tons of delicious foods you can eat.

Food to Eat Regularly

  • Vegetables
  • Fruits
  • Whole grains
  • Legumes
  • Nuts
  • Seeds
  • Soy protein from tofu and tempeh

Foods to Eat Sparingly

  • Processed foods
  • Refined carbohydrates (i.e. pasta, bread, white rice, etc. that’s not made from whole grains or whole wheat)
  • Oils
  • High-fat foods

Foods to Avoid

  • Meat (i.e. beef, chicken, pork, etc.)
  • Seafood
  • Dairy
  • Eggs
  • Animal byproducts (i.e. honey, lard, gelatin, etc.)
  • Too many processed foods
  • Refined sugar

Are Vegetarians Plant-Based?

In the purest form of the label, “plant-based” includes strictly plants, whereas the “vegetarian” label leaves some wiggle room for animal products like dairy and eggs. 

However, some vegetarians refer to themselves as followers of a plant-based diet since the base of their diet is made up of plants.

How to Start a Plant-Based Diet For Beginners

1. Go at your own pace

There are two schools of thought on how quickly you should transition to a plant-based diet: Take it day-by-day or go cold tofurky overnight. There is no “right” way to go about it — just do what feels best for you.

Some people get fed up with feeling weighed down by the Standard American Diet, so they ditch animal products overnight and go grocery shopping in the morning. That’s one way to do it. 

The more common way is to take it step-by-step. Start by using up any animal products and processed foods in your kitchen. As you phase out the foods to avoid, incorporate more plant foods. Try to mimic foods you love with plant-based substitutes, such as using lentils in your bolognese sauce instead of beef. You can actively make subtle changes by participating in Meatless Mondays, eventually working your way up to a plant-based diet seven days a week. 

Another great resource to get started is Veganuary, a charity that organizes an annual campaign to help people switch to a plant-based diet. Sign up to receive their free vegan starter kit. If you need more support, Challenge 22 connects new members of a plant-based community with mentors, dieticians, recipes, and more. 

2. Stock up on plant-based pantry staples

On your first big plant-based grocery haul, load up on the following staple foods:

  • Grains — oats, brown rice, quinoa, etc.
  • Beans — black beans, kidney beans, garbanzo beans, etc.
  • Lentils — red lentils, brown lentils, etc.
  • Nuts — almonds, walnuts, brazil nuts, etc.
  • Seeds — flax seeds, chia seeds, hemp seeds, etc.
  • Soy protein — soy milk, tofu, tempeh, etc.

You should also get plenty of fresh or frozen fruit and vegetables. Frozen products tend to be more affordable. Shop seasonal produce at farmer’s markets if possible.

3. Try out some vegan alternatives to your favorite foods

If you’re going plant-based overnight, give yourself permission to replace your favorite animal products with vegan alternatives as you adjust. Though store-bought veggie burgers are technically processed foods, these may hold you over until the cravings pass.

Remember that adopting a plant-based diet is a long-term lifestyle change. You’re bound to indulge from time to time. There’s a whole world of vegan processed food out there (have you seen the vegan cheeses?). While you shouldn’t make a habit of consuming it daily, every now and then is reasonable.

4. Enjoy plant-based take-out food

A popular question is: Can you eat out as a vegan? The answer is a resounding yes. However, fast-food options aren’t going to have the healthiest options, so take a look at the menus at local restaurants near you.

When eating out, look for tofu or salad dishes as they tend to be the healthiest. You can also ask the staff about low-fat options. Some restaurants even make veggie burgers in-house with fresh ingredients like brown rice and black beans. 

5. Experiment with plant-based recipes

The best way to figure out which plant-based foods you enjoy is to try them at home. Step outside your comfort zone with coconut curries, jackfruit tacos, and cauliflower buffalo wings.

If you’re not sure where to find plant-based recipes, the Internet is a gold mine. Or, if you prefer cookbooks, try one of these cookbooks written by plant-based physicians:

Find even more plant-based recipes here:

Or try a plant-based meal planner that provides you with a list of recipes and grocery shopping lists to make cooking simple.

Plant-Based Diet Benefits

Saving animal lives is a popular ethical reason to go vegan. Looking out for your own health and wellness is another motivator to eat more plants and less animals. 

The most widely studied benefits of a plant-based diet are related to health and the environment.

Weight Loss

Studies suggest that one possible solution to the obesity epidemic in the U.S. is through plant-based nutrition. One study even found that a plant-based diet is twice as effective as a traditional diabetes diet for weight loss.

Since a plant-based diet is low in animal fat and high in fiber, it’s clear to see why it would aid in weight management.

Reduced Risk of Disease

Dr. Michael Greger gives a famous speech on the 15 leading causes of death. Among them, the majority can be prevented and often reversed with a plant-based diet. Some of the top killers include:

  • Cardiovascular disease
  • Cancer
  • Respiratory disease
  • Stroke
  • Diabetes

A plant-based diet is also proven to help lower cholesterol and blood pressure, which are both important aspects of promoting overall heart health. Since heart disease is the #1 killer in America, eliminating animal products, which are high in saturated fats, can increase your longevity and quality of life.

Good For the Planet

Many articles are floating around with headlines like, “A Vegan Diet Is the Best Thing You Can Do for the Environment.” Many experts and their research agree.

The hot topic was sparked by the 2018 study published in Nature. It found an undeniable link between the food system and impending environmental devastation. Researchers recommend shifting towards a heavily plant-based diet, which is more sustainable than current dietary trends.

This is good news for cows, pigs, chickens, and other animals bred and raised for consumption. Animal agriculture also impacts animals in the wild since it’s a leading cause of mass extinction, deforestation, global warming, ocean dead zones, and so on.

Answering Your Plant-Based Diet Questions

How to get enough protein on a plant-based diet?

Ah yes, one of the biggest myths surrounding a plant-based lifestyle. For starters, there is protein in every single plant food. Plant protein also has its advantages over animal protein.

Some of the top plant protein sources include:

  • Tofu, 22 grams per 1 cup
  • Peanuts, 35 grams per 1 cup
  • Black beans, 15 grams per 1 cup
  • Lentils, 18 grams per 1 cup
  • Edamame, 15 grams per 1 cup

The secret to getting enough protein on a plant-based diet? First, realize the amount of protein you need per day is less than you think. Secondly, consume a varied plant-based diet. This means getting protein from a mix of legumes, grains, nuts, seeds, and other foods.

Isn’t a plant-based diet expensive?

If you’re buying dragon fruit by the pallet and cold-pressed organic green juice by the truckload, then yes. The same is true of plant-based meat alternatives like the Beyond and Impossible burgers, but regular consumption of these processed foods isn’t the most nutrient-dense choice anyway. 

If you’re stocking up on seasonal fruit, frozen veggies, and starches in bulk, then no.

The debate about whether a vegan diet is more expensive rages on, but one study found that a vegetarian diet is more cost-effective and contains more servings of vegetables, fruits, and whole grains. Imagine the further savings by eliminating dairy and eggs.

Just like being an omnivore, your grocery bill all depends on what you buy. Shop local farmer’s markets to get the best deals on produce, and don’t be afraid to purchase fruits and vegetables in the freezer aisle. When you can, buy starches like potatoes, grains, and legumes in bulk.

For more tips on how to eat affordably on a plant-based diet, check out Toni Okamoto’s Plant-Based on a Budget recipes, meal plans, and more.

How can I stick to a plant-based diet away from home?

When you’re traveling or visiting a friend’s house, some extra preparation may be necessary. This is especially true around the holidays. 

The key to making healthier choices on the road is to do some research and choose your restaurants or grocery stores wisely. You’re unlikely to find something on the menu at McDonald’s, for example. To make things way easier when you’re traveling, simply download the Happy Cow app, which displays vegan options near you.

When in doubt, order from the sides menu. Build a meal with a baked potato, side of steamed vegetables, and grilled tofu. 

You can also bring food with you. There’s nothing wrong with heating up a can of lentil soup or a frozen bean burrito.

Quick Start Your Plant-Based Diet With This 3-Day Meal Plan

Day 1

Day 2

Day 3

Is a Plant-Based Diet Right For You?

Probably. Many experts agree that almost anyone can benefit from adopting a plant-based diet. Yes, there are special exceptions and every body is different, but a diet that’s low in saturated fat, cholesterol, and disease risk sounds pretty good. 

A plant-based diet for beginners doesn’t have to be perfect. You might slip up, and that’s okay. What’s important is actively working towards your health goals. If a plant-based diet helps get you there, then you already know your answer.

Best Vegan Cheese: The Ultimate Guide [17+ Cheeses]

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Note: This post contains affiliate links. If you use these links to buy something, we may earn a commission. See wesbite terms here. Thanks.

For many people, a life without cheese is unimaginable.

There’s a general consensus among foodies that veganism is too intimidating because they “can’t live without cheese.”

Some have even gone as far as comparing cheese to crack.

The truth is that vegans still indulge in all the cheesy goodness that we’re all shamelessly anddicted to.

How so? Vegan cheese.

There’s just one largely important thing to remember about plant-based cheeses: Some will blow your mind, but others can turn you off of non-dairy cheese forever.

Luckily, with so many options these days, many taste like the real thing (or at least very close).

To experience vegan cheese the right way, stick to these tried and true brands and recipes.

vegan-cheese-cashew-cutting-board

Vegan Cheese Brands You Can Get in Stores

No matter where you live, you should be able to find at least one of these vegan cheese brands that are actually worth trying.

Vegan Cheese Shreds

As cheesy as it sounds, the sky’s the limit with shredded cheese. You can put it on tacos, burritos, enchiladas, pizza, mac n’ cheese, vegan eggs, etc. Here are the ones that can actually replace shredded cheese forever.

Best: Follow Your Heart Shreds

Follow Your Heart is one of the top vegan cheese brands. The shreds come in a wide variety of flavors: mozzarella, cheddar, fiesta blend, and pizza blend. The base is palm oil, so these shreds are perfect when you want a gooey quesadilla or greasy pizza. Find them here on Amazon (though looks only large quantities currently available) or search here for a nearby store.

So Delicious Dairy Free Shreds

I have to give a shout out specifically to the So Delicious cheddar jack shreds. So Delicious vegan shreds also come in mozzarella and cheddar. They’re made with coconut milk, but you wouldn’t know it based on taste alone. Find them here.

Daiya Cutting Board Shreds

Daiya makes seven vegan cheese shreds in total, but only the three Cutting Board Shreds varieties (pepper jack, mozzarella, and cheddar styles) are worth your time. The ingredients are mainly vegetable oils and tapioca starch, so they’re easy to melt. Their Shreds line is soy free too. Find them on Amazon here and in stores here.

Violife Shreds

Violife vegan cheeses are top-quality among all categories. They currently offer the two most common flavors in this category: mozzarella and cheddar. The core ingredients are coconut oil and various starches. Violife also puts a lot of effort into flavoring their cheeses, so both the texture and taste are spot on. You can buy on Amazon here via Whole Foods and also search for stores here.

Vegan Cheese Slices

There’s nothing more American than sliced cheese. If you’re a fellow grilled cheese lover, this is all you. Vegan cheese slices also go perfectly with a meaty Impossible Burger.

Best: Field Roast CHAO Slices

CHAO cheese melts perfectly on grilled cheeses and burgers, and they’re super convincing. The creamy original flavor is the most versatile—you can use this to substitute essentially any type of sliced cheese. These are made with tofu (though they don’t taste at all like the tofu you’re thinking of). They’re available on Amazon and you can locate them in stores here.

Follow Your Heart Slices

Unlike the shreds, Follow Your Heart slices are made with coconut oil. Their slices are among the best and come in a wide variety of flavors. They have classic flavors like American and even Smoked Gouda, Provolone, and Pepper Jack. These slices are soy free as well. Available here on Amazon and also find them here.

Tofutti Dairy-Free Cheese Slices

Tofutti is a brand that’s usually easy to find and affordable. The American slices are reminiscent of Kraft singles. They also have a mozzarella flavor. Like the name suggests, Tofutti cheese is made of tofu. Find them here.

Violife Slices

Some cheese slices (vegan or not) are slimy and slippery, but Violife slices aren’t. They’re thick and hold up well on sandwiches. There’s a fair amount of flavors, too, ranging from mature cheddar to hot pepper. They’re all made with a base of coconut oil. See em here on Amazon and find in stores here.

Vegan Cream Cheeses

Cream cheese is all about the texture. Is it thick? Spreadable? Level-10 creamy? I’m impressed with these vegan cheeses because they meet my strict requirements for this category.

Best: Miyoko’s Vegan Cream Cheese

Miyoko’s specializes in creamy vegan products, so it’s no surprise their vegan cream cheese is the clear winner. It’s cashew-based, so it’s very spreadable and indulgent. It also has a gourmet feel to it. There are three flavors: classic, lox, and scallion. Available on Amazon here and also find them here.

Tofutti Better Than Cream Cheese

Tofutti uses a blend of oils and tofu as the base of their four vegan cream cheeses: plain, herbs and chives, garlic and herb, and whipped. The plain isn’t savory at all, so it’s a great choice for making vegan desserts. I’ve actually made cannolis with it! It’s here on Amazon and with store listing here.

Trader Joe’s Vegan Cream Cheese

If you want vegan cream cheese on a budget, go to Trader Joe’s. The texture is exactly what you’d expect, and the plain flavor is versatile. The base is coconut and soy. Find them here.

Violife Just Like Cream Cheese

Everything made by Violife is delicious, including their cream cheese. It comes in five flavors: original, herb, hot pepper, tzatziki (Greek), and tomato basil. They use a similar recipe for their other products. Amazon has it here and search stores here.

Gourmet Vegan Cheeses

I love a good vegan cheese board with all the fixins’ for aesthetic reasons, but it also has to taste amazing. When you want to impress friends and family, these are the spreadable vegan cheeses to wow them with.

Best: Treeline Creamy Soft Treenut Cheese

Treeline has a variety of soft vegan cheeses and aged nut cheeses. You guessed the main ingredient: cashews. Toss one of these bad boys onto a cutting board with some crackers and veggies, and your tastebuds will be blown away. Find them here.

Miyoko’s Cheese Wheel

Miyoko’s has 10 different vegan cheese wheels, and they’re each equally addicting. The texture is creamy, and the presentation is on-point. Like Treeline, these are also made with cashews. These slice like butter and make for a tasty spread. Amazon has the Double Cream Chive and the Aged English Smoked Farmhouse. You can also find them in other stores here.

Kite Hill Cream Cheese Style Spread

Technically, this is a vegan cream cheese. But it belongs in the “gourmet” category because it’s rich and luxurious. It comes in four savory flavors and one sweet flavor: plain, chive, jalapeno, everything, and strawberry. The base of each one is almond milk with various added flavors. Find stores here and also check them out on Amazon through Whole Foods.

Vegan Mac N’ Cheese

We all grew up on it, so naturally we try to recreate it. Vegan mac n’ cheese exists, and it’s amazing. These boxed vegan mac n’ cheeses are comforting, salty, and cheesy.

Best: Daiya Deluxe Cheezy Mac

Daiya’s Deluxe Cheezy Mac is one of their stand-out products. In fact, I think it’s their best product overall. If you want a boxed vegan mac n’ cheese that will take you back to your childhood, this is it. The Cheezy Mac comes in both cheddar and alfredo. They’re available for Prime shipping on Amazon.

Chao Creamy Mac N’ Chao

This vegan mac n’ cheese is interesting because it’s found in the freezer section and can be microwaved, yet it has a gourmet flavor. The cheese is very thick and creamy, though it’s not trying to be cheddar. The two flavors are creamy original and chili mac. Find them here.

Amy’s Non-Dairy Macaroni

Another vegan mac n’ cheese you can find in the freezer is Amy’s. Just make sure to grab the vegan option, because Amy’s has non-vegan products, too. Their vegan mac n’ cheese is made with Daiya cheese. It’s a very cheesy and convenient grab-and-go option. They offer a gluten-free vegan variety too. See the Vegan Shells here on Amazon and Gluten-Free Vegan Elbows here.

Road’s End Dairy-Free Shells & Chreese

This vegan mac n’ cheese is made with simple ingredients, yet it gets consistently good reviews from people who try it. The cheesy flavor comes from nutritional yeast, a delicious plant-based protein source. The mac n’ cheese also has gluten-free and alfredo variations. Find them here.

Other Store Bought Vegan Cheeses

Vegan cheese has come a long way, but it still has a long way to go. There’s basically an endless supply of cheddar and mozzarella alternatives, but we’re still waiting on more flavors. Here are some of the other store-bought plant-based cheeses that don’t fall in the main categories.

Vegan Parmesan Cheese

Vegan Ricotta Cheese

Vegan Cheese Blocks

Vegan Queso (aka Nacho Cheese)

Plant-Based Cheese Recipes You Can Make at Home

The beauty of making vegan cheese at home is that you can make cheeses that you can’t buy at the store. Homemade vegan cheese is usually healthier, too.

Vegan Mac N’ Cheese Recipe

This vegan mac n’ cheese recipe uses cashews as the base, and it’s flavored with nutritional yeast and spices. This is a great dish to bring to a potluck because non-vegans will love it. Bonus points if you bake it in the oven with breadcrumbs on top!

Vegan Blue Cheese Recipe

There aren’t many vegan blue cheeses on the market, so this is the perfect example of vegan cheese you can try to make at home. This vegan blue cheese recipe gets its color from spirulina and its creaminess from soaked cashews.

Vegan Brie Cheese Recipe

The creator of this vegan brie cheese recipe describes it perfectly: “Sharp, creamy with a white and flowery rind. Before going any further, be aware this is not a quick recipe, don’t expect to have a cheese ready tonight. The whole process will take you about three weeks. BUT: It is totally worth it!”

Vegan Parmesan Cheese Recipe

The easiest vegan cheese recipe award goes to Minimalist Baker. This vegan parmesan cheese recipe couldn’t be any simpler. It has four ingredients and can be used on top of salads, pizza, and pasta.

Which Vegan Cheese is Best?

The best vegan cheese really depends on what you’re trying to make with it. Here’s a quick breakdown of the best vegan cheese based on use.

Best Vegan Cheese for Pizza

For pizza, you should obviously go for mozzarella. The So Delicious Mozzarella Shreds would work perfectly. They melt nicely in the oven, and they have that classic mozzarella taste. Follow Your Heart also has a delicious Pizza Blend.

Best Vegan Cheese for Burgers

If you want a white cheese, try the CHAO Creamy Original slices. If you want American cheese on your burger, the Tofutti American slices have that classic taste.

Best Vegan Cheese for Mac N’ Cheese

Vegan mac n’ cheese is really easy to make at home if you have vegan cheese shreds on hand. Just melt them on the stove top with some plant milk, vegan butter, and some spices. For mac n’ cheese, you can melt down any cheddar shreds or even slices. The Follow Your Heart Gourmet Cheddar shreds would do the job perfectly. You can even mix brands for a complex flavor.

Best Vegan Cheese for Mexican-Style Food

Hands down, the best vegan cheese for tacos, burritos, and enchiladas would be the So Delicious Cheddar Jack shreds. They would melt down nicely in a quesadilla, too.

Vegan Cheese FAQ

In which we answer everything you’ve ever wanted to know about vegan cheese.

What is vegan cheese made out of?

Store bought vegan cheese is typically made with vegetable oils, nuts, starch, and/or tofu. It’s common to see coconut oil or palm oil as the base of a store-bought vegan cheese. Softer vegan cheeses might use various nuts and/or tofu as the base.

Is vegan cheese healthy?

Vegan, plant-based cheese isn’t trying to be a health food. The store-bought options are usually high in calories, fat, oil, and salt. Though they may be made with plants, vegan cheeses are still processed foods.

Is vegan cheese healthier than real cheese?

Probably. Real cheese is high in cholesterol and animal fat. Homemade vegan cheese is especially healthier than real cheese. If you follow some of the recipes above, you’ll see they call for mostly whole foods.

What is the healthiest non-dairy cheese?

The healthiest vegan cheese is probably one you make at home with minimal ingredients. Out of the store bought vegan cheeses, Treeline soft cheeses have some of the cleanest ingredients lists.

Final Thoughts: What’s the Best Vegan Cheese?

If you’ve ever had awful non-dairy cheese, don’t let one bad experience turn you away from vegan cheese forever. There are hundreds of options now, and you’re bound to like a few of them.

So, what’s the best vegan cheese for you? Your best bet is to find a brand you really like and stick to that brand until you’re ready to experiment some more. Follow Your Heart and Violife are some of the most universally liked plant-based cheeses, and they both have multiple flavors and types to choose from.

When you’re introduced to the world of vegan cheese, you realize that you don’t have to live without dairy. You can still eat cheese regularly if you’d like. Just eat cheese made from plants instead of animals. It’s a win-win.

Plant-Based Diet in 2020: The Ultimate Guide to Eating More Plants

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Want to eat a more plant-based diet in 2020? This is the guide for you!

Eating plant-based is easier than it’s ever been. And that’s thanks to trends and changes in 2019 and recent years.

No, this isn’t a post with just a bunch of recipes. Rather, it’s tips and strategies you can actually use to eat more plant-based in 2020.

Whether you’re looking to adopt a fully plant-based or vegan diet, or if you’d just like to incorporate more plants into your everyday eating, you’ll love this guide.

Let’s do this!

Contents:

Chapter 1 – Try Plant-Based an Your Pace

Chapter 2 – Make Cooking Simple

Chapter 3 – Discover Your Motivation

Chapter 4 – Make Eating Out a Breeze

1. Try plant-based at your pace

Many people approach going plant-based and eating less meat with an “all or nothing” approach. And while jumping straight to eating 100% vegetarian or vegan works for some people, it just doesn’t work for a lot of people. And when it doesn’t work out, many people give up.

Don’t let this happen to you! If you’re not sure you’re ready to go all-in, one of these approaches could be easier for getting started.

Try Veganuary

Committing to being vegan permanently can be a daunting undertaking. Not ready to make that leap, especially without trying it first? Sign up for Veganuary.

Veganuary is simple: go the whole month of January as a vegan. There are all sorts of resources and other things to help you succeed for a month. It’s a great way to experiment with something new alongside others doing the same. 

At the end of the month, it’s up to you if you want to continue with the vegan diet or not. But either way, at least you gave it a shot, right? It could change you life.

If Veganuary has already passed by the time you’re reading this, take on your own one-month vegan challenge anytime you’d like.

Read more: Guide to Plant-Based Diet for Beginners

Be flexitarian

If the idea of ditching all animal products overnight sounds intimidating to you, try this instead: going flexitarian.

“Flexitarian” is term used to describe those who are part-time vegetarian eaters. They actively eat less meat and more veggies, but they’re not 100% plant-based.

Reducing the amount of meat you eat is likely better than not reducing it at all. So for anyone who isn’t ready or doesn’t want to eat 100% plants, flexitarian may be the way to go.

Remember: just because you start out flexitarian doesn’t mean you can’t slowly progress to eating less meat and more plant protein.

Go easy on yourself

If you want to eat more plant-based foods or be 100% vegan, don’t beat yourself up if it doesn’t go perfectly. Foods (especially unhealthy ones) are extremely tempting, especially when others dangle them in front of us. 

Unfortunately, I see people beat themselves up all the time because they committed to giving up animal products only to eat a cheese pizza days later. But hey, it happens! Few, if any, have followed a diet without any missteps. 

If you “screwed up” your diet, the best thing you can do: start over again. The past is the past, and you can’t take it back. Forgive yourself, and do your best to get back on track.

Remember:

  1. Replacing unhealthy animal products with healthy foods is still better than whatever you were doing before (even if it’s not zero animal products yet).
  2. This isn’t a competition. Do your best, and don’t worry about anyone else.

2. Make cooking simple

plant based diet cooking

Eating plant-based foods is about a lot more than eating beans and salads 24/7. If you’re eating only big plates of lettuce, you’re probably doing it wrong.

Choosing what to plant-based foods to eat doesn’t have to be complicated.

Eat plant-based substitutes

In recent years, we’ve seen more delicious meat substitutes than ever become available.

While plant-based burgers have gotten a lot of attention, there are plenty of other animal-free options now available.

Some of my favorites are:

  • Beyond Sausage
  • Impossible Burger
  • Field Roast Sausage
  • Chao cheese
  • Gardein meatballs
  • Soy curls

For a full rundown of these foods and more and how they can be used, check out 15 Vegan Meat Substitutes Even Carnivores Will Love.

One thing to keep in mind: while foods like Impossible Burger and Beyond Sausage are both plant-based and incredibly delicious, they’re really not healthier than your standard beef burger or sausage.

The Impossible Burger has more saturated fat than 100% beef patties (100g) as well as about three times as much sodium.

So enjoy these plant-based meats from time to time as a splurge but avoid making them part of your daily diet long term.

Veganize your current favorites

A major myth of going plant-based is that you have to give up all the foods you love. Not true!

It’s possible to make veganized versions of a ton of dishes that you may have thought only existed as non-vegan meals.

The plant-based meats mentioned above can also help with this too.

For example, you can:

  • replace the meat in chili with beans or meat “crumble” substitute
  • take the cheese off pizza to make it vegan and add other toppings (including vegan cheese, if you’d like)
  • make all kinds of veggie burgers
  • use seitan or soy curls in place of chicken

People have found ways to create vegan wings, ribs, and other meat favorites from 100% plant-based ingredients. The only limit to what can be made vegan is creativity. 

If you’re not sure what to substitute, Google search is your friend (as well as Facebook groups mentioned in this post).

Find free recipes

It’s no secret that there are millions of recipes on the internet. It’s no different for plant-based foods.

Simply googling “vegan recipes” or “whole food plant-based recipes” turns up a mountain of results.

That said, I’ve found it easier to stick to a few different recipe sites I like for most of my recipes. These sites often use similar ingredients in their recipes, so I’m not always running out to buy rare spices and things like I don’t have in my kitchen already.

Some of my favorites:

  • MinimalistBaker.com – specializes in “recipes requiring 10 ingredients or less, 1 bowl, or 30 minutes or less to prepare.” Recipes are generally very tasty, though not all are “healthy.” Note that while the site used to be 100% vegan, there are now some recipes that have non-plant based ingredients.
  • ForksOverKnives.com – free database of hundreds of whole-food plant-based recipes. If you’re wanting healthier options, this is the place for you.
  • Oh She Glows – covers a wide range of vegan recipes, so there’s something for everyone here.

I’ve also put together some recipe lists right here that can help:

I like to have 5 to 9 go-to recipes at a time that I can make on rotation and enjoy without too much repetition. I often freeze leftovers to eat later on too.

Try a meal plan

The best part about using pre-made meal plans is simplicity. There’s no need to spend time searching for a new recipe then trying to figure out if you have the ingredients (which you often won’t).

Meal plans give you predetermined dishes to cook along with a grocery shopping list. Simple, right? They generally provide enough food for a full week (or however many meals you need). Some meal planning services and tools to use:

Most of these services cost around $14-20 per month or $100-120 per year. While you may be able to get similar recipes for free, these tools add convenience and time saving for planning and shopping as well as variety and customizations to meet your nutritional goals.

Sign up for meal delivery services

Meal delivery services are probably the easiest way to start cooking and eating plant-based foods at home.

Just keep in mind that thanks to the convenience, they’re likely going to be more expensive than other options. But if you’re truly unsure how to get started or short on time, these can be a good way to get started.

Some meal services for plant-based meals include:

Each of the above either has vegan options or is 100% plant-based.

3. Discover your motivation

plant based diet motivation

Plant-based diets are getting a lot of attention right now (as they should!) There are many reasons for adopting such a diet.

With any “new” thing, a lot of people want to try a plant-based diet because off the buzz they’re hearing right now.

While I’m 100% in support of plant-based eating, starting on a plant-based diet just because it’s something new isn’t going to be enough for most people. It can be challenging to stick to any type of diet.

That said, you’re going to want to have some reasons for eating more plant-based foods.

Health is a leading factor for many people. Eating plant-based can help reduce the risk of many leading causes of death, including heart disease, cancer, diabetes, and more.

Some other reasons people choose to eat a plant-based diet are:

  • Animal welfare
  • Climate change
  • Human rights
  • Air and water pollution

So, what’s your own reason and motivation for eating more plant-based foods?

If you’re not so sure what your reason for eating more plant-based, explore the following resources to learn more.

Watch top plant-based films

Documentaries that cover whole-foods plant-based diets can be both extremely powerful as well as relatively quick and easy to digest. Some of my favorite movies include:

Each of these films provides a solid background on at least some of the reasons to adopt a plant-based diet.

Read up on benefits of eating plant-based

If you’re looking for something a bit more in-depth than films, the books below cover a wide range of topics related to plant-based eating:

  1. How Not to Die by Michael Greger MD
  2. The China Study by T. Colin Campbell and Thomas M. Campbell II
  3. Eating Animals by Jonathan Safran Foer
  4. Animal Liberation by Peter Singer
  5. The Food Revolution: How Your Diet Can Help Save Your Life and Our World by John Robbins
  6. Proteinaholic by Garth Davis M.D.

There’s no need to read all these books, but you might find learning exciting and be motivated to keep reading.

Join Facebook groups

Even if you’ve read or watched a ton about plant-based foods, you likely still have some questions or just want recommendations on what to eat. My favorite source of support: Facebook groups.

The reason I recommend these groups is:

  1. You can get support and recommendation from real people
  2. You can ask your own questions and get specific answers
  3. You can see and relate to the struggles others go through

Some Facebook groups I’ve found helpful:

If Facebook isn’t your thing, reddit also has various sub-reddits where you can find support too.

Be ready for criticism

Making a major change to your lifestyle often makes others uncomfortable. Choosing a vegan or plant-based diet is certainly no exception.

Considering that around 95% of people on this planet eat meat, you’re definitely bumping up against other peoples’ beliefs by giving up animal products partially or totally.

That said, it can help to have some talking points down about why you’re interested in a plant-based diet. Be honest about why you’re looking to eat more plants and less meat. Some phrases I use are:

  • “Eating plants is better for my health since I’m getting more fiber and other nutrients I need.”
  • “Why eat a cow when I can eat the same stuff cows eat — plants?”
  • “Some of the longest-living people in the world live on primarily plant-based diets.”
  • “The American Heart Association actually recommends ‘eating a mostly plant-based diet.'”

Keep in mind that many criticisms come from others’ insecurities. It’s more about them than it is you. And it’s not always possible to change other peoples’ minds or even convince them that you’re doing the right thing.

I like to keep the dialogue open and friendly, but at the end of the day, I make my own choices about what’s best for me.

4. Make Eating Out a Breeze

eating-plant-based-restaurant

In 2020, there are more vegan restaurant options than ever. More restaurants are offering plant-based meals. But it still can be tricky to find restaurants that have the most options.

So how do you make it easier? Using a few tools.

Look for these new vegan options

In 2019, vegan options at chain restaurants hit the mainstream. Here’s a list of the most exciting vegan offerings now available:

  • Impossible Whopper (at Burger King) – enjoy a whopper with the Impossible plant-based patty at all 7,200 locations in the U.S. Leave off the mayo to make it 100% plant-based.
  • Beyond Burger at Carl’s Jr. – get the Beyond Burger at all Carl’s Jr. locations by order the Beyond Famous Star or substituting at Beyond Meat patty on any burger. Hold the cheese and mayo to make it vegan.
  • Various options at Taco Bell – choose from Crunchwrap Supreme (remove beef, sour cream and cheese), bean burrito (again, no cheese), and more. Check out a whole list of items here.
  • Beyond Sausage Breakfast Sandwich at Dunkin’ – order it on an English muffin with no egg or cheese.
  • Beyond Avocado Taco at Del Taco – get a taco filled with Beyond Meat or order virtually anything that adds Beyond and takes out dairy and meat. See a vegan menu here.
  • The Impossible Slider at White Castle – enjoy these small sliders for $1.99, and yes, the bun is now also vegan. Just hold the cheese.

There are plenty more options where you can leave off cheese on a Pizza Hut or Domino’s pizza, or piece together various sides to make a vegan meal. See Buzzfeed’s full list for even more options.

Target restaurants more likely to have vegan foods

What about when you want to get a little fancier than fast food? There are still tons of options, though you do have to be selective. It’s less likely that your local steakhouse is going to offer superb plant-based options compared to other types of restaurants.

These restaurant types are more likely to have plant-based options than others:

  • Thai – many Thai restaurants offer tofu as a protein in both curries and noodle dishes. Just make sure there’s no fish sauce, egg, or egg noodles used.
  • Mexican – burritos and tacos with beans are a great option (just check that they’re vegan), and you generally can’t lose with chips and salsa. And, of course, guacamole!
  • Sushi – order options that contain vegetables like avocado, cucumber, carrot and more.
  • Ethiopian – non-meat options are generally a wonderful mix of vegetables accompanied by injera, a flatbread that’s also generally gluten-free.
  • Mediterranean – dishes like hummus, tabouleh, eggplant, olives, and falafel fill out the many options here.
  • Indian – a lot of Indian food is already vegetarian. You’ll need to avoid ghee, paneer, and (often) naan. Chana masala and dosas are often vegan, though.
  • Pizza – the crust is often vegan as-is (though ask to make sure). If there’s no vegan cheese offered, just ask for no cheese (it tastes better than you might think!).

In all cases, I definitely recommend scoping out the menu ahead of time. Every restaurant is different, and unfortunately, it’s not always possible to walk in and find a satisfying plant-based meal.

Use the Happy Cow app

Happy Cow is like Yelp except it only lists restaurants that have at least some vegetarian and vegan options. In my experience, it’s much easier than trying to sift through Yelp and Google, which are often inaccurate in terms of figuring out what’s vegan.

Happy Cow also features reviews and ratings from others who eat plant-based foods, so you can more clearly tell if they like the plant-based options without having to sift through reviews of meat dishes.

It works throughout the U.S. and all over the world, too. I’ve used it in New Zealand, Germany, Poland, and other places on my travels.

The Happy Cow app (iOS/Android) costs $3.99, but you can use the web-based version from their home page for free.

When desperate, go to the staples

If you’re eating plant-based, there are probably going to be times where you’re stuck eating somewhere without any viable plant-based options.

When this happens, you might have to go the simple, go-to foods. If you’re desperate, you can pretty much always eat:

  • French fries
  • Pasta (without egg or dairy)
  • Baked potato
  • Bread
  • Hummus
  • Side of vegetables
  • Side salad (but hope it doesn’t come to this!)

While so many dishes contain meat by default, you can often request they leave off the meat on things like salads to turn it plant-based.

My strategy: always look at the menu beforehand. If vegan options are slim to none, I either eat something beforehand or plan to eat afterward.

How will you eat in 2020?

I’m excited for all the new vegan options from past years as well as what will happen in 2020; we’re clearly headed in the right direction for plant-based foods!

What are you most excited to try out for your diet in 2020?

Leave a short comment below and let me know!