Vegan Diet Myths, Debunked (Friendly Guide)

Heard rumors about plant-based eating? Here’s a quick, judgment-free guide to what’s true, what’s not, and easy ways to make meals everyone will love.

“You can’t get enough protein.”

Plenty of everyday foods carry protein: beans and lentils, tofu/tempeh, edamame, whole grains, nuts and seeds. Combine a few and you’re set—think chili with beans and quinoa, tacos with lentils and avocado, or pasta with lentil “meat” sauce. Many athletes use these same building blocks because they’re practical and filling.

“You need dairy for calcium.”

Calcium isn’t only in cow’s milk. You’ll find it in fortified plant milks, tofu made with calcium sulfate, almonds, edamame, and leafy greens. If you enjoy plant milk, check the label—most are fortified to help you meet daily needs.

“Plant-based means boring salads.”

Not today. Veggie-loaded pastas, coconut-milk curries, sheet-pan veggies with chimichurri, lentil sloppy joes, jackfruit “BBQ,” mushroom tacos…the list is long and flavorful. Grocery stores and restaurants label plant-based options clearly, so eating out is simple.

“My family will think I’m weird.”

Most families just want food that tastes good. Start with familiar dishes (tacos, chili, pasta) and swap the protein. Serve toppings family-style and let everyone build their plate. Ease beats perfection every time.

Getting Started (No Pressure)

• Pick two meatless days a week.
• Keep a few staples on hand: beans, grains, frozen veggies, a tasty sauce.
• When eating out, ask for no dairy and extra veg—bowls and tacos are easy wins.

Dessert That Includes Everyone

Our bakes are dairy-free and egg-free, so the whole crew can enjoy a sweet finish—no disclaimers needed. Grab donut boxes for easy sharing or send a thoughtful gift bundle.