A vegan diet excludes all animal products: no meat, poultry, or fish, and no eggs, dairy, or honey either. That total exclusion is what separates it from a vegetarian diet, which still allows eggs and dairy. This guide explains how it works and how to run it in Loopa.
This page is general information, not medical advice.
What it is
Vegan eating is entirely plant-based. Every calorie comes from vegetables, fruit, grains, beans, nuts, seeds, and plant-based products. People choose it for health, animal welfare, or environmental reasons.
How it works
A whole-food vegan diet is high in fiber and plant compounds and free of animal fat and cholesterol. Well-planned plant-based eating is linked to lower body weight, lower cholesterol, and lower risk of heart disease and type 2 diabetes.[1] Because no animal foods are included, a few nutrients need deliberate planning.
Typical macro split
- Carbs: 50 to 60% of calories
- Protein: 12 to 20% of calories
- Fat: 25 to 35% of calories
Foods to eat
- Vegetables and fruit
- Whole grains
- Beans, lentils, peas, and chickpeas
- Tofu, tempeh, and edamame
- Nuts, seeds, and their butters
- Fortified plant milks and B12-fortified foods
Foods to limit or avoid
- All meat, poultry, and fish
- Eggs and dairy
- Honey
- Ultra-processed vegan junk food
Who it suits and the benefits
Vegan eating suits you if you want a fully plant-based diet for health, ethics, or the environment.
- High fiber, no cholesterol
- Often lower in calories and saturated fat
- Linked to heart and metabolic benefits
Cautions and considerations
- Vitamin B12 is not reliably found in plant foods. Take a supplement or eat fortified foods.
- Plan for protein, iron, zinc, calcium, iodine, and omega-3s. Beans, soy, nuts, seeds, and fortified foods do the work.
- If you take a blood thinner, keep leafy-green (vitamin K) intake steady and watch your INR with your clinician.
- Growing children, pregnant people, and anyone with a medical condition should plan a vegan diet with a clinician or dietitian.
In Loopa
Select Vegan in Settings and Loopa sets plant-based macro targets and limits the "what should I eat" suggestions to fully plant-based foods. Log meals with Logging food and use your macros to keep protein on target.
See also
- Vegetarian diet
- Mediterranean diet
- DASH diet
- Healthy eating
- Understanding calories
- Diet and exercise
References
- ^ Diet Review: Vegetarianism and the Vegan Diet. Harvard T.H. Chan School of Public Health. Retrieved 2026-06-30.
