Are you planning to go vegan soon? Your first transition might seem a bit challenging. You may also tend to add many processed and junk meals to your diet.
Many faux meat products available in the market claim to be vegan but they are highly processed and glorified junk food. We suggest you choose for more fresh fruits and vegetables and some unprocessed meat substitutes.
If you are not sure about which vegan foods you must add in your diet; we have got you covered here. Look at the detailed list of nutrients that you can include to your vegan eating plan and shop accordingly.
Be aware! Look at the labels!
Buy vegan foods wisely!
List Of Vegan Foods
Going vegan doesn’t mean you will whittle on your protein and healthy fat intake. Starting a plant-based diet will help you cut your calories but you still will get complete nutrition. Here is a list of vegan foods that will provide all macronutrients and micronutrients to your body.
Protein is an essential element of our nutrition chart. It helps the body to build new cells, repair the damaged tissues and create new enzymes. Proteins also help to keep you full for long hours and thus are an important part of a vegan diet. Plants contain lesser amounts of proteins and thus plant-based proteins are classified as ‘low-quality proteins’. Add these protein-packed vegan foods to your grocery list:
- Soya beans – These are the termed as ‘high quality’ plant-based protein and are also loaded with omega-3 fatty acids, calcium and folic acid.
- Lentils – Lentils are legumes rich in protein, fiber and vitamin B complex which help to reduce cholesterol and blood sugar levels.
- Chickpeas – Another legume with good amounts of protein, fiber, iron and magnesium. Adding chickpeas in your meals help reduce the risk of cardiovascular diseases.
- Tofu – A popular vegan meat substitute which is high in protein content. Its rich in calcium and iron too.
- Peas – These small seeds are good source of proteins and vitamin C. They possess key anti-inflammatory and antioxidant properties that fight radical damage.
- Peanut butter – It is packed with protein and antioxidants which makes it a great and healthy snack option.
- Almonds – Nuts are abundant in protein and healthy fats. You may shop whole almonds, almond milk or almond butter – the choice is yours.
- Rice – A store-cupboard staple that keeps you satiated. It can be combined with various vegan curries and salads.
- Potatoes – These are key source of carbs but also contain some proteins.
Our body needs calcium to strengthen bones and teeth, for proper functioning of muscle contraction, nerve cell communication, and controlling the blood pressure. Vitamin D, inadequate amounts helps in absorption of calcium. Thus adding calcium and vitamin D fortified foods to your diet can help a lot.
- Fortified orange juice – Fresh orange juice fortified with calcium and vitamin D makes a healthy breakfast option.
- Kale – Kale contains high amounts of calcium and vitamin K needed for healthy bones, blood and kidneys.
- Okra – Okra or Lady Finger is rich in vitamin C, vitamin A and folates which help regulate many functions of the body.
- Tempeh – Tempeh is a super food in the books of vegan diet. It is made by fermenting soybeans. It’s rich in proteins, calcium and fiber.
- Broccoli – Broccoli is rich in vitamin A and C content. It helps improve eyesight, reproductive system and overall health.
- Fortified non-dairy yoghurt – It can be made from almond, coconut milk or soy.
Iron helps to regulate the formation of red blood cells. Here are some vegan foods rich in iron that you must include in your shopping list.
- Black-eyed peas – These are rich in iron, potassium, protein and fiber.
- Spinach – Leafy greens like spinach contains large amounts of vitamin A and iron required for healthy bones, eyes and skin.
- Prune Juice – A cup of prune juice provides around 17% of your daily iron intake, and around 20% of your daily potassium needs. It’s also rich in antioxidants which help boost your immunity.
Fats are a source of energy and add flavor to food. If weight loss is your priority you should cut down on the amount of fats you include in the diet plan.
- Olive oil – Contains monosaturated healthy fats with antioxidants.
- Avocado – They contain healthy fats and also have anti-inflammatory benefits. Adding avocadoes in your diet can help lower the risk of cardiac disease.
- Coconut – It is loaded with saturated fats but still considered healthy. Why? Because, it contains high amounts of copper and manganese required to process cholesterol and red blood cells.
- Hummus – It is a delectable vegan spread made from chickpeas and tahini. In addition to proteins it is a great source of healthy fats, iron, folate, Vitamin B and phosphorus.
- Tahini – It is sesame butter which is abundant in omega fatty acids, vitamins and minerals.
- Vegan butter – It has the same taste as that of real butter but with zero cholesterol.
- Nuts and seeds – These are great sources of monosaturated fats. Add some almonds, cashews, pecans, walnuts, pumpkin seeds, sunflower seeds, chia seeds, sesame seeds, flaxseeds, etc. in your vegan diet.
5. Fiber And Vitamins
These micronutrients are essential for the body to function properly. Here are some fresh sources of essential plant-based nutrients.
- Fruits – Fresh fruits and dry fruits can be added to your salads, smoothies, breakfast cereal combos and make a perfect vegan meal.
- Vegetables – All veggies when eaten raw are highly nutritious. With loads of fiber and vitamins they become must include foods in your grocery list. We recommend using fresh foods over frozen ones.
6. Non-Dairy Products
Unsweetened non-dairy milks are great alternatives to make desserts, smoothies and much more. They add great flavor to tea and coffee also.
- Almond milk
- Cashew milk
- Soy milk
- Rice milk
- Oat milk
- Coconut milk
Other Essential Vegan Food List
- Vegan sweeteners – Agave syrup or maple syrup can be used in baking desserts or to sweeten tea and coffee.
- Fresh herbs – parsley, chives, basil, oregano, etc. are used to add flavor to your dishes.
- Condiments – mustard, lime juice, vinegar, soy sauce, salsa, vegan mayo, yeast, etc.
- Vegan cheese – How can you not buy some vegan cheese? (OMG they’re so delicious).
Hope we have helped you make a complete list of vegan foods to add to your shopping list.
Vegans are allowed to eat basically all products except which are obtained from animals and animal by-products. Basically all vegans eat fruits, vegetables. nuts, pulses, legumes and range of products other which are labelled as VEGAN.
Fresh and organic fruits and vegetables should be on top on the grocery list. Later will be legumes, nuts and pulses. A vegan should keep away faux meats (called as vegan meats), which are highly processed food. Buying packets of soya milk should be on the list as well.
Here is a list of healthy vegan food: Fruits and its by-products such as sugar, juice, pulp etc., Vegetables (fresh, dried and leafy) Legumes, Whole Grains, Cereals and Pseudocereals, Nuts, Nut Butters and Seeds, Hemp, Flax and Chia Seeds, Tofu and Other Minimally Processed Meat Substitutes, Calcium-Fortified Plant Milks and Yogurts, Seaweed, Choline-Rich Foods, Nutritional Yeast, Sprouted and Fermented Plant Foods.
A vegan eats all plant and plant-based food. A vegan diet does not consist of animal or animal-based products or animal by-products (such as milk)
A typical vegan diet includes lots of vegetables, fruits, legumes, pulses and cereals.
A well balanced vegan diet is a must for a vegan. With a dietician or a doctors consultation, you can get yourself prescribed by plant-based vitamins (such as Vit B12 which is found majorly in meats)