7 foods fit vegans eat regularly—but never talk about

From vegoutmag.com/food-and-drink

They may not post about it, but these behind-the-scenes staples are the real reason some vegans stay effortlessly strong, lean, and energised 

There’s a quiet corner of the vegan world that doesn’t show up in Instagram reels or flashy grocery hauls.

It’s where nutrient density beats novelty, and “fuel” isn’t just a metaphor.

If you’ve ever spent time with long-term plant-based folks who stay lean, energetic, and injury-free—you might notice something odd: they’re not necessarily loud about what they eat. But when you do get a peek? Their plates tell a different story than the ones we usually scroll past.

These are the foods that keep them strong, steady, and surprisingly low-key.

Let’s take a look.

Tempeh over tofu, every time

If you’ve only ever tossed tofu into your stir-fry and called it a day, you’re missing out on a staple that’s got more going for it than most wellness influencers admit.

Tempeh is made from fermented soybeans, and it’s wildly underrated. It’s firmer, nuttier, and packs way more fibre and protein than regular tofu. But here’s the real kicker: it’s naturally probiotic.

Which means your gut—and your immune system—quietly thank you for every slice.

I’ll be honest. I used to avoid tempeh because it looked like a weird brick. But once I learned how to marinate and pan-sear it, it became a weekly go-to. And unlike tofu, it actually holds up in a sandwich.

Most fit vegans I know? They don’t talk about it. They just eat it. On repeat.

Raw sauerkraut isn’t just a garnish

Let’s clear this up: I’m not talking about the vinegary stuff you buy in a tin for hot dogs.

I mean real, raw sauerkraut—the kind you get from the refrigerated section that’s still alive with beneficial bacteria.

One of my friends who ran ultramarathons swore by a forkful a day. At first I laughed. Then I noticed he never got sick, recovered fast, and seemed less bloated than any of us.

Turns out, there’s real science behind that. As gut health expert Dr. Will Bulsiewicz notes, “Diversity of plants is great, but fermented foods are the missing piece for a balanced microbiome.”

Fit vegans know this. They might not brag about their jars of kraut—but they’ve got one in the fridge right now.

Lentil pasta quietly wins every time

I used to think that protein pasta was a scam.

But then I looked closer—and lentil pasta isn’t trying to be “better” than regular pasta. It’s just different. It has way more fibre, way more iron, and up to 25g of protein per serving. No powder, no isolates.

It’s especially popular with fit vegans who don’t want to rely on protein shakes to hit their macros.

Here’s what no one tells you: it actually holds up in cold pasta salads. Which means you can meal prep once and eat well for three days straight without soggy regrets.

When I finally started paying attention to the ingredients of the fittest people I knew, this one showed up more than I expected. It’s not flashy. It just works.

Chia seeds that soak, not sprinkle

You’ve seen chia seeds sprinkled on smoothie bowls, sure.

But the real magic happens when you actually soak them.

Chia pudding might sound like a trend from 2014, but if you talk to any endurance athlete who eats plant-based, they’ll probably admit they still rely on it. One reason? Those little seeds can absorb up to 10x their weight in water, creating a slow-digesting gel that stabilizes blood sugar and hydrates you from the inside out.

As noted by dietitian and sports nutritionist Nancy Clark, “Chia seeds are one of the best kept secrets for sustained energy—they help regulate blood glucose and keep hunger at bay for hours.”

They also make a great base for overnight oats, which is where I sneak mine in most mornings.

No one’s talking about it because it’s not new. But that’s kind of the point.

Seaweed snacks are more than just salty

When I started trail running, I noticed something strange.

The vegan runners I looked up to all carried the same thing in their bags—those thin roasted seaweed snack packs you get at Asian supermarkets.

Not protein bars. Not nut mixes. Seaweed.

Why?

It turns out they’re rich in iodine, zinc, and iron—nutrients vegans are often low in—but they also help replenish electrolytes naturally. They’re salty without bloating you. And because they’re so light, they don’t weigh you down mid-run.

It’s one of those snacks that doesn’t make headlines, but shows up again and again when you peek into a fit person’s glove compartment or gym tote.

It’s not sexy. But it’s smart.

Sprouted grain breads that don’t try too hard

You know the kind. The kind that stays in the freezer aisle.

It doesn’t come in flashy packaging. It doesn’t have a list of 18 weird ingredients. It’s just sprouted whole grains, water, and a pinch of salt.

When I first started eating more plant-based, I chased all the newfangled breads—keto, gluten-free, flax-infused. But I’d always crash mid-morning.

Then someone handed me a slice of toasted Ezekiel bread with hummus and said, “Just eat this for a week.”

Game changer.

Sprouted grain bread has a lower glycaemic index, better digestibility, and more protein than most of the fluffy stuff out there. And it actually fills you up.

You won’t see it trending on TikTok. But you’ll definitely find it in the freezer of that neighbour who still crushes their morning workouts in their 50s.

Homemade trail mix with zero sugar

You know what doesn’t make it to Instagram? A Ziploc bag of almonds, pumpkin seeds, and dried mulberries.

But that’s exactly what I found in a colleague’s desk drawer during a late work night—and she happened to be the only one who still had energy at 7pm.

Here’s the trick: the best fit vegans don’t rely on store-bought trail mix. It’s usually full of sugar, cheap oils, or mystery “yogurt coatings.”

Instead, they make their own—usually unsalted, often with anti-inflammatory ingredients like walnuts, Brazil nuts (for selenium), and goji berries.

It’s the kind of thing you don’t notice until you do.

And once you do, you realize: it’s a quiet power move.

Final thoughts

There’s a difference between eating for image and eating for function.

The fit vegans who never burn out, who keep glowing skin and steady moods, who don’t bounce from one elimination diet to the next—they usually have a few things in common.

They eat consistently. They plan ahead. And they quietly return to the same unsexy staples again and again.

This isn’t about perfection or clean eating for the sake of it. It’s about fueling with foods that work—on a biological and behavioral level.

And maybe that’s why they don’t talk about it.

Because when something just works, you don’t need to make a scene about it.

https://vegoutmag.com/food-and-drink/dna-7-foods-fit-vegans-eat-regularly-but-never-talk-about/