Vegan Diet
The vegan vegetarian food pyramid is much like the regular food pyramid only it contains alternatives to dairy and meat. Some of the meat alternatives that vegans will eat include quite a few products made from soy, such as soy burgers, soy cheese, soy nuggets, or soy bacon.

Nuts, seeds, and dried beans (other than soy) are also a great source of protein for vegan (vegetarian) dieters. Furthermore, those who are on a vegan diet will eat foods that help supply other nutrients that a body needs.

One of the other types of nutrients that a body needs includes calcium. Spinach, turnips, broccoli, kale, and fortified soy milk are excellent sources of calcium. It is a good idea for those who are on a vegan diet to have both natural and fortified sources to make sure the body receives all that it needs.

Vegans also will eat as many different kinds of fruits and vegetables as possible, which contain a variety of vitamins. For example, oranges contain a variety of nutrients including vitamin C, tomatoes are a good source of iron, and carrots contain beta carotene.

A person who is a vegetarian and not a vegan (vegetarian who does not consume dairy products) will be able to take in diary products which can provide a good source of vitamin B12. Otherwise, there are plant sources where this nutrient can be derived from such as spinach or spirulina.

Sample Daily Vegan Vegetarian Daily Diet Plan
This particular menu happens to be one that some pregnant vegans may use. It is wise to consult health professionals before applying any diet. This will give dieters an idea of what a person may eat in a particular situation, however.

For breakfast a person on a vegan diet who is pregnant may eat a piece of wheat toast with fruit spread, a half a cup of oatmeal flavored with maple syrup, one cup soy milk, and a half a cup of orange juice fortified with vitamin D and calcium.

Some time after breakfast a snack may be allowed. This snack could include a piece of fruit such as banana, orange, or an apple. Then, for lunch a veggie burger on a whole wheat bun with low fat condiments (i.e. mustard and catsup), collard greens, piece of fruit, and serving of soy milk.

Then, for an afternoon snack the pregnant vegan can eat three-fourths of a cup of cereal with blueberries and soy milk. For dinner a meal of tofu stir fry and brown rice may be eaten, along with a medium-sized orange. A nighttime snack could also be allowed as well, which would include some whole wheat crackers with no more than two tablespoons of peanut butter and four ounces of apple juice.

Vegetarian diet plans similar to the one above can be found online. There are also low carb recipes that both vegans and vegetarians can follow as well.