Wednesday, January 7, 2026

Why many wines aren’t vegan, and how to find the ones that are

From vegoutmag.com

By Jordan Cooper

That bottle of red you're eyeing might contain fish bladders, egg whites, or milk proteins, and the label won't tell you a thing 

Wine seems like it should be the most vegan-friendly drink imaginable. Grapes, yeast, time. Maybe some oak barrels if we're getting fancy.

So when I first learned that many wines contain animal products, I felt genuinely betrayed. It's like finding out your favourite band lip-syncs.

Here's the thing: wine naturally contains tiny particles that make it cloudy. Bits of grape skin, proteins, tannins, dead yeast cells. Left alone, these would eventually settle. But winemakers are impatient, and consumers expect crystal-clear wine.

So the industry developed a shortcut called fining, and that's where things get complicated for anyone trying to avoid animal products.

What fining actually does to your wine

Fining is essentially a filtration hack. Winemakers add a substance that binds to those unwanted particles, making them heavy enough to sink to the bottom. Then they rack the clear wine off the top. The fining agent itself gets removed, which is why winemakers argue it's not technically "in" the final product.

But here's the behavioural science angle: just because something gets removed doesn't mean it wasn't used. If you're vegan for ethical reasons, the process matters as much as the end result.

The demand for these animal-derived fining agents still drives their production. Your purchase still supports that supply chain, even if no fish bladder ends up in your glass.

The animal products hiding in your cabernet

The list of traditional fining agents reads like a medieval apothecary inventory. Isinglass comes from fish bladders, primarily sturgeon. It's especially popular for white wines because it creates brilliant clarity without stripping flavor. Casein derives from milk protein. Egg whites have been used for centuries, particularly in red Bordeaux.

There's also gelatine, which comes from animal bones and connective tissue. And chitin, sourced from crustacean shells. None of these appear on wine labels because current regulations don't require it. The industry considers them processing aids rather than ingredients. It's a loophole big enough to drive a delivery truck through.

Why labels won't help you

Unlike food products, wine labelling laws are remarkably lax about processing methods. In the US, the Alcohol and Tobacco Tax and Trade Bureau doesn't mandate disclosure of fining agents.

The EU requires allergen warnings for milk and egg-based fining agents, but only if residues exceed certain thresholds. Fish and crustacean-derived agents? No disclosure required.

This creates a frustrating information gap. You can't simply flip the bottle and check the ingredients. Even "organic" wine certification doesn't guarantee vegan status. Organic refers to how the grapes were grown, not how the wine was processed.

A winemaker could use organically grown grapes and still fine with egg whites. The certifications exist in separate universes.

How to actually find vegan wine

The good news: vegan wines are increasingly common, and finding them has gotten easier. Many winemakers now use plant-based or mineral fining agents like bentonite clay, activated charcoal, or pea protein. Some skip fining entirely, letting time do the work and embracing a slightly cloudier aesthetic.

Look for bottles with explicit vegan certification from organizations like BeVeg or The Vegan Society. Apps like Barnivore maintain extensive databases of vegan-verified wines, beers, and spirits. Many natural wine producers default to vegan methods as part of their minimal-intervention philosophy. And increasingly, mainstream brands are adding vegan labels voluntarily because they recognize the market demand.

The market is shifting in your favour

Here's what's encouraging: consumer pressure actually works. The vegan wine market is growing significantly, and major producers are paying attention. When enough people ask questions, supply chains adapt. We've seen this pattern with plant-based milk, meat alternatives, and now wine.

More wineries are proactively marketing their vegan status. Restaurants are noting vegan wines on their lists. Retailers are creating dedicated sections. The infrastructure for informed choices is building itself in real time.

Five years ago, finding vegan wine required serious detective work. Now it's becoming almost routine.

Final thoughts

Wine's animal product problem is really an information problem. The products exist. The alternatives exist. What's missing is transparency. Until labelling laws catch up, we're stuck doing our own research.

But that research has never been easier. Between certification programs, community databases, and producers who proudly advertise their vegan methods, you can build a solid rotation of wines that align with your values. It just takes a little more intention than grabbing whatever's on sale.

The next time you're browsing the wine aisle, think of it as a small act of market democracy. Every vegan wine purchase signals demand. Every question asked at a restaurant or wine shop plants a seed. The industry responds to what we buy.

And increasingly, what we're buying is wine made without fish bladders, egg whites, or milk proteins. Which, honestly, is how it probably should have been all along.

https://vegoutmag.com/food-and-drink/gen-bt-why-many-wines-arent-vegan-and-how-to-find-the-ones-that-are/

The Top Vegan Food Trends of 2026, According to VegNews Editors

From vegnews.com

We explore the biggest vegan food trends of 2026, from clean proteins and fibre-forward foods to vegan eggs, global flavours, and GLP-1-friendly products

As we head into a new year, one thing remains certain: the food landscape will continue to grow, adapt, and evolve. Experts predict expansion across several categories, from alcohol-free drinks and matcha-infused products to a boom in “swicy,” or sweet-and-spicy, flavours. Already, 2026 is shaping up to be a jam-packed year.

Below, explore more of our predictions, including a rise in clean proteins, continued growth in vegan eggs, increased creativity and collaboration in the vegan restaurant industry, and much more.

VegNews.Tofu.Getty

Getty

1Protein becomes more about balance and minimal processing

Throughout 2025, it was difficult to avoid discussions about protein, both online and in person. If it feels like everyone you know has been trying to increase their protein intake and encouraging you to do the same, we have some news: protein is not going anywhere in 2026.

However, the conversation is shifting. Many experts predict the focus will become less extreme and more balanced. “Look back at fat-free in the 1980s or carb-free in the noughties,” Alex Beckett, Mintel’s senior director of food and drink research, told Food Navigator. “History shows how dietary patterns shift from fixation to moderation.”

What people consume as protein is also evolving. Over the past year, scrutiny of ultra-processed foods has intensified, prompting consumers to seek cleaner, minimally processed protein sources instead of highly engineered plant-based meat alternatives. This does not mean your favourite burgers and sausages will disappear from shelves altogether. Rather, they will increasingly sit alongside more natural, whole-food options.

VegNews.FiberFoods.nensuria

nensuria

2Fibre will get even more attention

Protein was not the only nutrient on everyone’s lips throughout 2025. Fibre also enjoyed a well-deserved moment in the spotlight, and many experts anticipate it will receive even more attention in 2026.

In October, the Whole Foods Market Trends Council released a report highlighting the biggest trends for the year ahead. The panel of experts was confident that more fibre-rich products would begin appearing on shelves, noting that rising demand is “being driven by increasing consumer awareness of digestive health, weight management, and preventive healthcare.”

Market research firm Mintel agrees. Its 2026 Global Food and Drink Predictions report states: “In a time when there is an abundance of instantly available health advice, protein and fibre are cutting through the clutter in 2026 and going mainstream as easy-to-understand, accessible, and essential nutrients.”

The report also looks ahead to 2030 and predicts that interest in fibre will continue to grow and evolve. It suggests fibre may become “a nutritional defence against the rising risks microplastics pose to humans.”

VegNews.LionsMane.KierInSightArchives.Unsplash

Kier in Sight Archives/Unsplash

3Functional plant-based ingredients and healthy snacks are only going to get more popular

In 2026, food will become even more focused on function and the tangible benefits it can offer our bodies. Functional mushrooms, for example, began moving into the mainstream in 2025, and that momentum is set to accelerate significantly in the year ahead. According to Fortune Business Insights, the functional mushroom market was valued at more than $33.7 billion in 2025 and is expected to reach more than $62.1 billion by 2032.

“The global market is expected to exhibit significant growth during the forecast period owing to the rising awareness related to the benefits offered by consuming specialty mushrooms,” the market research platform states. “The rising inclination of consumers toward functional foods further boosts market growth.”

Gut-friendly foods such as yogurt, kefir, kimchi, and sauerkraut are also poised to gain even more attention. At the same time, snacks will continue to shift toward health and wellness. This trend began to emerge in 2025, as seen in the Best Vegan Snacks of 2025, where VegNews readers voted for products like protein cookies, crunchy fibre-rich corn snacks, and soft-baked wholegrain bars.

Just EggEat Just

4Vegan eggs and cheese will continue to thrive 

Rising prices and repeated outbreaks of bird flu have caused major disruption in the egg industry over the past few years. This instability has created an opening for plant-based egg companies, which are now seeing strong growth. Eat Just, along with other vegan egg brands, enjoyed an especially successful 2025. In February alone, Eat Just grew five times faster than it did in February 2024.

Research suggests the market is on a strong upward trajectory. According to Data Bridge Market Research, the global plant-based egg market could reach nearly $16 billion by 2032. For comparison, it was valued at $3.5 billion in 2024.

One key reason for this growth is supply-chain resilience. Vegan egg production is not as vulnerable to the disruptions that affect animal agriculture, yet the products are designed to taste and function like conventional eggs. “It’s simply a smarter way to produce eggs,” Eat Just CEO Josh Tetrick told VegNews. “Consumer sentiment and global climate trends point toward a future where eggs just happen to come from plants.”

The dairy-free cheese industry is also set for a strong year ahead. In particular, artisanal, French-style vegan cheeses are becoming more popular and accessible, driven by brands such as UmYum, which launched in the US this year; Rebel Cheese, which delivers nationwide; and Bettani Farms, which recently acquired Stockeld Dreamery and Treeline.

Next Level Veggie Grill2Next Level Veggie Grill

5Vegan restaurants will get more creative and collaborative

The past few years have been challenging for the vegan restaurant industry. Across the country, many beloved eateries have closed due to a combination of factors, including rising costs, tighter profit margins, and fewer customers amid the ongoing cost-of-living crisis.

Despite these challenges, many passionate restaurateurs are not giving up. Instead, they are finding new ways to persevere, with collaboration emerging as a key strategy. Examples include the merger of Veggie Grill and Next Level Burger to form Next Level Veggie Grill, as well as Evolution Fast Food and Donna Jean joining forces in San Diego. In North Hollywood, Vegatinos has also found a new home within Leonor’s Vegetarian Restaurant.

When we spoke with restaurateur Nemanja Golubovic, founder of Chicago vegan restaurant Kale My Name, about the difficulties facing the city’s dining scene, he expressed optimism for the years ahead. In his view, the vegan restaurant industry is poised to emerge stronger than ever.

“I do believe the landscape is evolving rather than disappearing,” he said. “The restaurants that survive and thrive will be the ones that adapt, build community, and offer something beyond what people can get everywhere else.”

Unlimeat bowlUnlimeat

6Globally-inspired flavours will dominate

Korean food, likely influenced in part by the global success of K-pop, has surged in popularity in recent years, and 2026 is set to see this interest expand further into the vegan space. Unlimeat is already ahead of the curve, offering American consumers a wide range of plant-based Korean dishes, including Korean mochi cake, pork mandu, bulgogi, and more. Canadian brand Vinker is another vegan success story, with products such as Crispy Korean Chick’n and Spicy Glazed Korean Chick’n now available in select locations across the country.

For evidence that consumers are not only seeking global flavours when dining out but also when cooking at home, look no further than Trader Joe’s frozen aisle. We recently ranked 23 of the best frozen foods from the popular grocery chain, and nearly all were inspired by international cuisines. The top three picks were kimbap, vegan tikka masala, and vegan Thai green curry.

Turkish and Middle Eastern flavors are also gaining momentum. Dubai chocolate shows no signs of fading, while spice blends such as sumac and za’atar are becoming increasingly common in home kitchens as more people experiment with new flavor profiles.

According to Suzy Badaracco, president of Culinary Tides Inc., Middle Eastern flavors may even dominate other food trends in 2026. “It’s the next Mediterranean evolution and aligns with the 2026 desire for calm, sensual flavour experiences,” she told Bake Mag. “Its ingredients, including harissa, pomegranate, pistachio, labneh, and za’atar, are versatile, recognizable, and easy to integrate across snacks, sauces, meals, and beverages.”

Kate Farms shakesKate Farms

7There will be more GLP-1-focused vegan foods

It is impossible to ignore that GLP-1 medications such as Ozempic have become part of the mainstream. In response, the food and hospitality industries are launching more menus and products designed to suit smaller appetites and changing nutritional needs. The plant-based food sector will be no exception.

Danone’s plant-based nutrition brand Kate Farms, for example, has developed a high-protein shake designed to help GLP-1 users meet their nutritional goals. British brand Sweet Freedom, which specializes in vegan and natural sweet treats, now also markets itself as GLP-1 friendly.

“It’s vital for retailers and manufacturers to pay close attention to these trends,” Sally Lyons Wyatt, global executive vice president and chief adviser at Circana, told Food Business News. “The key to future success will be adapting product selections and marketing to line up with the new health-focused mindset of this growing group of shoppers.”

Danone Survey: Nearly Half of Germans Now Consume Plant-Based Milk Alternatives

From vegconomist.com

A recent survey conducted by Danone Germany in collaboration with the research firm INNOFACT reports that plant-based milk alternatives are now regularly consumed by nearly half of German respondents. The data, collected from a representative sample of 1,532 individuals in October 2025, suggests that these products are no longer confined to niche consumer segments. 

Regular use highest among younger adults and families

According to the findings, 47% of respondents consume plant-based milk alternatives, with 18% reporting regular use. Consumption is particularly high among individuals aged 18 to 29 and households with children, where usage reaches 56%. The most frequently consumed variety is oat milk, used by 48% of consumers, followed by almond milk at 34%. Soy milk holds higher relevance among vegetarians, with 30% indicating regular consumption.

Health-related factors were the most commonly cited motivations for choosing plant-based alternatives, followed by concerns about animal welfare. When asked about purchasing decisions, respondents ranked taste, texture, and value for money as the most influential criteria. Among those who do not use plant-based alternatives, 54% said they dislike the taste, while 44% pointed to the price.

© Danone
© Danone

Three-quarters would pay more for fortified options

Nutrient fortification appears to play a growing role in product selection. Forty-four percent of respondents expressed a preference for plant-based milks fortified with vitamins and minerals. Of that group, 75% said they would be willing to pay more for fortified products. Calcium, vitamin D, and vitamin B12 were identified as the most relevant nutrients. Flexitarian respondents also placed emphasis on fibre, plant protein, and iron.

Iodine remains largely overlooked, despite its importance in metabolic functions. Only 22% of those surveyed said they actively monitor their iodine intake, though 71% reported using iodized table salt. Twenty-one percent said they purchase iodine-enriched foods, and supplement use was also reported. Younger respondents and those following vegetarian, vegan, or flexitarian diets were more likely to have their iodine levels tested.

Most unaware of tax disparity with dairy

There is also low awareness of the current tax policy concerning plant-based beverages in Germany. Only 34% of participants were aware that cow’s milk is taxed at the reduced 7% VAT rate, while plant-based milk alternatives are taxed at 19%. When asked about the disparity, 61% supported reducing the VAT on plant-based drinks to 7%. Seventeen percent of current non-users said such a tax adjustment would make them more likely to purchase these products.

© Alpro/Danone
© Alpro/Danone

“No longer niche products”

In a statement provided by Danone, the company said: “The results clearly show that plant-based milk alternatives are no longer niche products and have established themselves as an integral part of a balanced diet. Consumers want products that are not only plant-based but also nutrient-rich.

“This encourages us to communicate the benefits of added vitamins and minerals even more clearly – and to place greater emphasis on trace elements like iodine. At the same time, we are committed to fair conditions, such as reducing the VAT rate for plant-based drinks to 7 percent.”


https://vegconomist.com/food-and-beverage/milk-and-dairy-alternatives/danone-survey-nearly-half-germans-consume-plant-based-milk-alternatives/

UK: The Rise of Vegan Living and the Health Benefits You Can’t Ignore

From thehaveringdaily.co.uk

Health and Wellbeing Coach Francesca Lilleystone looks at veganism and its increasing popularity.

January is often known as Veganuary, that time of year when people who are not vegan start to toy with the idea of ditching meat, fish and dairy. For many, the immediate response is panic. No meat? No fish? No dairy? You’ve just listed my entire diet.

And then comes the inevitable question: So what on earth do vegans eat?
Cardboard? Grass? Air?

The reality is very different.

A vegan diet can offer an endless list of health benefits, and for many people it is also an ethical choice. The most common reason vegans give is simple: if you truly love and respect animals, you cannot eat them or support industries that cause widespread suffering. But beyond ethics, there are genuine wellbeing benefits worth paying attention to.

One of the biggest myths is that vegans live on fake meat packed with chemicals. While plant-based alternatives exist and can be useful, most vegans eat an incredibly diverse, colourful and nutrient-rich diet. In fact, vegans often consume a wider variety of foods than the average meat eater, especially if they enjoy cooking.


Take a national favourite like spaghetti bolognese. Traditionally meat based, yet incredibly easy to veganise. Simply swap minced meat for lentils, and you have a dish that is just as hearty and deeply satisfying.

Lentils are nutritional powerhouses. They are rich in plant-based protein, high in fibre, and packed with iron, folate, magnesium and potassium. They help support heart health, improve digestion, stabilise blood sugar levels and keep you fuller for longer. Lentils are also low in fat and naturally cholesterol free, making them ideal for weight management and overall metabolic health.

Cook lentils alongside classic base ingredients such as carrots, onions and celery, add a good quality passata, herbs and garlic, and you have a rich, comforting meal that fuels the body with real nutrition.

Traditional comfort foods are also easily adapted. Pies and wellingtons make perfect vegan Sunday roasts or midweek dinners. Puff pastry mushroom, apple and parsnip wellingtons are not only delicious but provide a wide range of vitamins, antioxidants and minerals.

A warming potato, carrot and mushroom pie on a cold winter’s day, finished with a creamy sage sauce made from plant-based ingredients, is deeply satisfying and nourishing.

A well-balanced vegan diet delivers a rainbow of fruits and vegetables, offering the body excellent bioavailability of vitamins and nutrients. Vitamin C, beta carotene, polyphenols and phytonutrients all work together to support immune health, reduce inflammation and improve energy levels.

Despite the jokes and ridicule vegans often face, the number of athletes and sports professionals switching to a vegan or plant-based diet continues to grow. Many report improvements in recovery time, stamina, digestion and overall wellbeing.

Several years ago, Sainsbury’s opened a plant-based pop-up butchers in Bethnal Green for three days. The queues stretched endlessly, more like Wimbledon than a supermarket launch. Shoppers were eager to try jackfruit burgers, mushroom and onion sausages and vegetable-based kebabs. The demand spoke volumes.

Veganism is growing fast, whether driven by ethics, health, or a desire to eat more mindfully. It is colourful, nourishing and anything but boring. And for many, it becomes far more than a January experiment, it becomes a lifestyle that truly supports long-term health and wellbeing. 

https://thehaveringdaily.co.uk/2026/01/05/the-rise-of-vegan-living-and-the-health-benefits-you-cant-ignore/amp/

Tuesday, January 6, 2026

The best countries for vegans have been revealed – and the winner might surprise you

From  veganfoodandliving.com

New research has uncovered the best countries for vegans as plant-based living is outperforming climate change in global interest


Forget the outdated notion that plant-based travel means settling for a plate of chips and a side salad. A landmark global report released by The Vegan Society has revealed the best countries for vegans, effectively mapping the future of compassionate living.

The comprehensive Veganism Around the World report suggests that whether you are looking for a bustling night market in East Asia or a chic bistro in Europe, options are exploding globally. In fact, if you are looking to dodge a steak-heavy menu, you might find paradise in some unexpected corners of the globe. The data reveals a significant cultural shift is well underway, with “veganism” now consistently outperforming “climate change” in global search interest.

Global leaders in plant-based dining

When it comes to the sheer ease of finding a meal, New Zealand has taken the crown as the most vegan-friendly destination per capita, with approximately 345 vegan-friendly dining options per million people.

Not far behind in the innovation stakes is Taiwan, which leads the world for the highest density of fully vegan restaurants, with 14.8 dedicated vegan spots per million residents. Meanwhile, Iceland has emerged as Europe’s star performer; despite its rugged reputation, a staggering 43% of its restaurants now offer at least one plant-based dish.

Best countries for vegans: Report highlights

The Vegan Society’s data highlights where plant-based lifestyles are most established and where dining accessibility is highest. From high rates of dietary identification to the density of dedicated eateries, these are the countries are leading the way in compassionate consumption.

India holds the top spot for highest rate of veganism. Graphic © The Vegan Society

India holds the top spot for highest rate of veganism. Graphic © The Vegan Society


Top 10 for vegan dining options (per million people):

  • New Zealand (344.81)
  • Australia (309.89)
  • United Kingdom (302.93)
  • Cyprus (281.72)
  • Austria (280.10)
  • Switzerland (275.94)
  • Portugal (259.28)
  • Ireland (228.22)
  • The Netherlands (218.85)
  • Greece (218.12)

Top 10 for dedicated vegan restaurants (per million people):

  • Taiwan (14.8)
  • Portugal (13.7)
  • Singapore (11.8)
  • Jamaica (11.3)
  • Estonia (8.8)
  • Austria (8.3)
  • Puerto Rico (8.1)
  • Vietnam (7.9)
  • The Netherlands (7.7)
  • Canada (7.3)

The USA holds the top spot for the most dedicated vegan restaurants, with 1,717 eateries. However, when looking at vegan restaurants per million people, it ranks much lower at number 29.

In terms of vegan dining options, the USA also holds the top spot, with a staggering 47,845 restaurants offering at least one plant-based dish. The UK is in second place, with over 20,000 vegan options.

When travelling to some countries, it's easy to get vegan meals on the ground and in the air. Photo © Travelanza/Adobe Stock

Innovation and the future of food

It isn’t just about where you can eat today, but who is building the food systems of tomorrow. Per capita, Singapore is currently the world’s leader for plant-based and fermentation innovation, followed closely by Israel and the Netherlands. These hubs are attracting ‘alternative protein’ companies at a record rate, blending high-tech engineering with a supportive business environment.

Leading hubs for alternative protein companies (per million people):

  • Singapore: 7.44
  • Israel: 6.66
  • The Netherlands: 5.03
  • Denmark: 4.20

Interestingly, consumer appetite for these innovations is strongest in Asia. Additionally, consumers in India and China are reportedly twice as likely as those in the US to purchase plant-based meat.

Claire Ogley, Head of Campaigns, Policy and Research at The Vegan Society, noted that the report is the “first comprehensive investigation” of its kind. She stated that the data shows veganism is “no longer a niche movement” but is gaining significant cross-cultural traction.

“It’s also promising to see that despite stereotypes, people’s feelings towards veganism are mostly neutral, and actually lean positive in many cases,” she added.

https://www.veganfoodandliving.com/news/best-countries-for-vegans-revealed/

10 healthy vegan snacks to keep you energized

From vegoutmag.com

By Avery White

These satisfying plant-based snacks will fuel your body and keep energy crashes at bay, whether you're powering through work or recovering from a long run 

I spent years in finance fuelled by vending machine pretzels and whatever pastries appeared in the conference room.

By 3 p.m., I was reaching for my fourth coffee, wondering why my brain felt like it was wading through fog. Sound familiar?

When I shifted to a vegan lifestyle, I had to completely rethink snacking. What I discovered changed everything: the right plant-based snacks don't just tide you over until dinner.

They actually sustain you. They keep your mind sharp and your body ready for whatever comes next, whether that's a trail run, a deadline, or simply being present with the people you love. Here are ten of my favourites.

1. Nut butter and banana on rice cakes

This combination has become my pre-run ritual. The banana provides quick-digesting carbohydrates while nut butter delivers staying power through healthy fats and protein. Rice cakes add satisfying crunch without weighing you down.

I like almond butter best, but cashew or sunflower seed butter work beautifully if you're avoiding nuts. Drizzle a little maple syrup on top if you want something that feels like a treat. The whole thing comes together in under two minutes.

2. Roasted chickpeas

Crunchy, savoury, and surprisingly filling, roasted chickpeas are the snack I wish I'd known about during my corporate days. Toss canned chickpeas with olive oil and whatever spices speak to you: smoked paprika, cumin, a little cayenne if you like heat.

Roast at 400°F until crispy, about 25 to 30 minutes. Make a big batch on Sunday and portion them out for the week. They're perfect for that mid-afternoon moment when you need something substantial but don't want to feel sluggish afterward.

3. Energy balls with oats and dates

These no-bake bites are endlessly customizable and genuinely delicious. The base is simple: blend dates with oats, add nut butter for binding, then roll into small balls. From there, you can go anywhere.

I add cocoa powder and a handful of walnuts when I want something rich. Shredded coconut and lime zest when I'm craving brightness. The dates provide natural sweetness plus fibre, while oats offer complex carbohydrates that release energy slowly.

Keep them in the fridge for up to two weeks.

4. Veggie sticks with hummus

Sometimes the classics earn their reputation. Carrots, bell peppers, cucumber, and celery paired with good hummus never gets old. The vegetables provide vitamins and hydration while hummus brings protein and that creamy satisfaction we all crave.

What makes this snack work is preparation. Spend fifteen minutes on Sunday cutting vegetables and portioning hummus into small containers. Future you will be grateful when hunger strikes and everything is ready to grab.

5. Edamame with sea salt

Edamame is one of the few plant foods that provides complete protein, meaning it contains all nine essential amino acids your body needs. Steam frozen edamame for a few minutes, sprinkle with flaky sea salt, and you have a snack that feels almost effortless.

I keep bags of frozen edamame stocked at all times. They're perfect after a long run when I need protein but don't have the energy to cook anything elaborate. Sometimes simple is exactly right.

6. Trail mix with dark chocolate

The key to great trail mix is balance: something salty, something sweet, something crunchy. I combine raw almonds, pumpkin seeds, dried cranberries, and dark chocolate chips. The combination of healthy fats, protein, and a little sweetness keeps me satisfied for hours.

Portion control matters here since trail mix is calorie-dense. I measure out quarter-cup servings into small bags. This prevents mindless eating while still giving me something genuinely nourishing to reach for.

7. Avocado toast on whole grain bread

Yes, avocado toast has become a cliché. But clichés often exist because they work. Mash half an avocado onto a slice of sturdy whole grain bread, add a squeeze of lemon, some red pepper flakes, and a sprinkle of everything bagel seasoning.

The healthy fats in avocado support brain function and help you absorb fat-soluble vitamins from other foods. The whole grain bread provides fibre and sustained energy. Together, they create something that feels indulgent but leaves you feeling genuinely good.

8. Smoothie with greens and frozen fruit

A well-made smoothie can be a meal, but scaled down, it becomes the perfect energizing snack. Blend a handful of spinach with frozen berries, a splash of plant milk, and a tablespoon of nut butter. The spinach disappears into the sweetness of the fruit.

What I love about smoothies is how they sneak nutrition into your day without requiring much thought. Frozen fruit means no prep work. Spinach adds iron and vitamins without changing the flavour. It's nourishment disguised as a treat.

9. Apple slices with almond butter and cinnamon

This snack reminds me of fall, even in the middle of July. Slice a crisp apple, spread almond butter on each piece, and dust with cinnamon. The combination of fibre from the apple and protein from the nut butter creates lasting satisfaction.

Cinnamon does more than add flavour. Research suggests it may help regulate blood sugar, which means steadier energy without the spikes and crashes. Sometimes the simplest additions make the biggest difference.

10. Coconut yogurt with granola and berries

When I want something that feels like dessert but still qualifies as a snack, this is my go-to. Choose a coconut yogurt with live cultures for gut health benefits, top with a small handful of low-sugar granola, and add fresh berries.

The textures here are everything: creamy yogurt, crunchy granola, juicy berries. It satisfies on multiple levels, which means you're less likely to find yourself rummaging through the pantry an hour later looking for something else.

Final thoughts

Snacking well comes down to a simple question: does this food support the life I want to live? I want to feel sharp during work, strong on the trails, and present with Marcus in the evenings. The right snacks make all of that more possible.

You don't need to overhaul everything at once. Pick two or three options from this list and keep the ingredients on hand. Notice how you feel after eating them. Pay attention to your energy, your mood, your focus. What serves you? What leaves you wanting more? The answers will guide you toward the snacking habits that fit your own life.

https://vegoutmag.com/food-and-drink/s-bt-10-healthy-vegan-snacks-to-keep-you-energized/