The honest reality of being vegan at work events and how I've learned to navigate it

I still remember standing at a client dinner in 2019, watching a server place a beautifully plated steak in front of every seat at the table. I'd called ahead. I'd sent an email.

Somehow, the message never made it to the kitchen. I spent the next two hours pushing a sad pile of steamed vegetables around my plate while my colleagues closed a deal over filet mignon.

If you've been vegan at any corporate function, you probably have your own version of this story. The truth is, navigating work events as a vegan can feel like walking a tightrope between staying true to your values and not becoming "that person" who makes everything complicated.

After nearly a decade of networking dinners, conference buffets, and office celebrations, I've learned a few things about doing this with grace. And yes, sometimes with a protein bar hidden in my purse.

The real challenge isn't the food

Here's what took me years to understand: the hardest part of being vegan at work events isn't finding something to eat. It's managing the social dynamics that come with being different in a professional setting.

When I worked in finance, meals were where relationships were built. Deals happened over dinner. Promotions were discussed at happy hours. Opting out of the food felt like opting out of opportunity. I worried constantly about being seen as difficult, high-maintenance, or worse, preachy.

What I've come to realize is that most of that anxiety was self-generated. The vast majority of colleagues don't care what's on your plate nearly as much as you think they do. They're focused on their own conversations, their own impressions, their own food.

The spotlight effect is real, and it had me convinced I was under a microscope when I was barely a blip on anyone's radar.

Preparation is your best friend

That said, hoping for the best without planning is a recipe for going hungry. I've learned to treat work events like trail runs: you don't head out without knowing the terrain and packing what you need.

For sit-down dinners, I contact the restaurant directly rather than relying on event organizers to pass along dietary requests. A quick phone call to the chef often yields better results than a checkbox on an RSVP form.

I've had some genuinely wonderful meals come out of these conversations, dishes created just for me that weren't on any menu.

For conferences and large events, I assume nothing. I eat a solid meal beforehand and keep snacks in my bag. Nuts, energy bars, even a small container of hummus with crackers have saved me more times than I can count.

It might seem excessive, but arriving at a networking reception to find only cheese platters and shrimp cocktail is a special kind of frustrating when you're starving.

The art of the casual mention

How you talk about being vegan matters more than you might think. Early in my vegan journey, I either over-explained or avoided the topic entirely. Neither approach served me well.

Now I keep it simple and matter-of-fact. "I'm vegan, so I called ahead about the menu" requires no further elaboration. "I'll grab the vegetable curry" doesn't need a manifesto attached.

When people ask questions, I answer honestly but briefly unless they seem genuinely curious. Most aren't looking for a documentary; they're making conversation.

The key is treating your veganism as unremarkable. Because to you, it is. It's just how you eat. When you project ease, others tend to follow your lead. When you project defensiveness or apology, you invite awkwardness.

When things go wrong anyway

Despite your best efforts, sometimes the kitchen forgets, the caterer doesn't understand, or the only option is a plate of iceberg lettuce with oil and vinegar. It happens. How you handle these moments says more about you professionally than what you're eating.

I've learned to stay gracious. A quiet word to the server, a genuine "no worries, these sides are perfect," and moving on.

Making a scene helps no one and creates the exact impression you're trying to avoid. Save the frustration for the car ride home or a text to your partner. Marcus has received many a "you won't believe this menu" message over the years.

What helps me stay calm in these moments is remembering that one meal doesn't define my health, my values, or my career. I can eat light, supplement later, and chalk it up to an imperfect world still catching up to plant-based eating.

Finding unexpected connection

Something surprising has happened as I've gotten more comfortable: being vegan has actually become a connector rather than a barrier. Colleagues have asked for restaurant recommendations.

A junior analyst once pulled me aside to ask how I handled client dinners because she was considering going vegan herself. I've had meaningful conversations about food systems, health, and values that never would have happened if I'd hidden this part of myself.

Research suggests that plant-based diets are becoming increasingly mainstream, and I've watched that shift happen in real time across my professional circles. What felt isolating in 2015 feels almost ordinary now. More menus have options. More people understand the basics. The landscape is genuinely changing.

Final thoughts

Being vegan at work events will probably never be completely seamless. There will always be another conference with limited options, another dinner where your meal arrives as an afterthought. But it doesn't have to be the obstacle I once believed it was.

What I wish I'd known earlier is this: your presence matters more than your plate. Show up, engage, contribute. Let your work speak for itself. The people worth impressing will respect your choices, and the ones who don't weren't going to be your allies anyway.

So pack your snacks, make your calls, and walk into that networking event with confidence. You belong in that room, vegetables and all.