When first transitioning to a vegan diet, you may feel the need to add fake animal products to your meal plan. That’s fine if it helps you step away from the cows but in general. Many of these items are highly processed — glorified vegan junk food –—and you may be better off without them. We’ve listed some of the better products here; just be aware and take a look at the ingredients list when shopping. So, check out this list of vegan foods.
List Of Vegan Foods
If you thinking turning vegan may reduce your proteins, fats, and calories intake, then don’t worry as it won’t happen. Here we present you the list of vegan foods that give you all those required for your body to function properly. Check the vegan grocery list on the budget.
Protein is essential for helping the body to build new cells, maintain tissues and create enzymes. It also helps to keep you full and so is a vital part of the vegan diet. However, the nutritional content of plant-based proteins is not as high as those of animal origin and so plant-based proteins are often classed as being ‘low quality’. You can improve the quality of the protein you eat by combining foods together, such as peanut butter on toast or soy milk and cereal. Be sure to add the following protein-rich products to your cupboard:
The grocery list of Vegan foods with protein
Soya beans – these are the only ‘high quality’ plant-based protein and are also a great source of omega 3, folate and calcium.
Lentils – lentils are a legume rich in protein, fibre and B-vitamins which help to lower cholesterol and balance blood sugar levels.
Chickpeas – a legume high in protein, fibre, magnesium and iron which can help to reduce cholesterol and prevent cardiovascular disease.
Tofu – one serving of tofu contains around 10g of protein, as well as good amounts of calcium and iron.
Peas – as well as protein, peas contain high levels of vitamin C and have key antioxidant and anti-inflammatory benefits.
Peanut butter – packed with protein and antioxidants, peanut butter helps to keep you feeling full.
Almonds – almonds are high in protein and healthy monounsaturated fats, which can help to reduce the risk of heart disease. Choose whole almonds, almond butter or almond milk.
Rice – rice is a store-cupboard staple and provides you with carbohydrates as well as protein, helping to keep you sufficiently satiated.
Soy milk – due to the absence of lactose, many soy milks are fortified with calcium and B vitamins to ensure a good nutritional balance.
Potatoes – as well as protein, potatoes, are an essential carbohydrate, providing you with a source of energy as well as helping to keep you full.
Calcium is mainly used by your body to strengthen bones and teeth but it also contributes towards muscle contraction, nerve cell communication and controlling blood pressure. To be absorbed by the body, calcium needs an adequate supply of vitamin D, so try and eat the two together for the best results. Include the following vegan sources of calcium in your weekly shop:
Fortified orange juice – as well as being rich in vitamin C, many brands of fresh orange juice contain added calcium and vitamin D to help you boost your daily intake.
Kale – Kale is a leafy green vegetable that is a good source of calcium. It also contains high levels of vitamin K, needed for healthy blood, bones and kidneys.
Okra – okra is an African plant with edible green seed pods that are rich in vitamin C, vitamin A and folates.
Tempeh – tempeh is a soy product made by fermenting soy beans and is often known as a ‘super food’. It’s also high in protein and fibre, making it a staple ingredient for many vegans.
Broccoli – broccoli is rich in vitamin C and vitamin A, helping to maintain your eyesight and reproductive system as well as promote healthy cells.
Fortified non-dairy yoghurt – non-dairy yoghurt can be made from soy, almond or coconut milk and many are fortified with calcium to give them the same health benefits as normal dairy-based yoghurts.
Iron is important in the diet, particularly amongst women, for the formation of red blood cells. Below are the certain list of vegan foods that are the source of iron for you.
Black-eyed peas– half a cup of black-eyed peas contains 1.2mg of iron, as well as high amounts of potassium, protein and fibre.
Spinach – another dark green leafy vegetable, spinach contains a large amount of vitamin A as well as iron, needed for healthy eyes, skin and bones.
Prune juice – a cup of prune juice is enough to provide you with 17% of your daily iron intake, as well as overly 20% of your daily potassium needs. Its dark colour also means that it is rich in antioxidants.
Fats are a source of energy and add flavour and texture to food. The body needs healthy fats to make tissue and hormones. So, you should avoid these vegan food list weight loss is your priority.
Olive oil – a monounsaturated fat, olive oil is a healthy fat that contains lots of antioxidants.
Avocado – avocadoes are known to contain high levels of fat, but they also have good anti-inflammatory benefits and can help lower the risk of heart disease, so they’re definitely worth adding to your diet.
Coconut – although coconut is a source of saturated fat, it shouldn’t be dismissed as it also contains manganese and copper, needed for strong bones, processing cholesterol and the forming of red blood cells.
Other Essential Vegan Food List
Vegan sweetener – maple syrup or agave syrup can be used in baking or to sweeten tea and coffee.
Fresh herbs – parsley, chives, basil, oregano etc – use herbs to add flavour and depth to your dishes.
Berries – strawberries, raspberries, blackberries, blueberries etc- berries contain high levels of antioxidants and vitamins so are great for your health.
Vegan cheese – a useful addition to pasta dishes, pizza or simply on wholemeal toast.
This article may have helped you in having a proper vegan grocery list and meal plan.