Are you planning to switch to a vegan diet or finding it difficult to plan your vegan grocery list? Don’t know where or how to start your vegan diet journey? We have it all covered if you are reading this!
People from all over the world are exploring different lifestyles that can keep them happy and healthy while they contribute towards a holistic ecosystem. One such revolutionary diet was invented nearly 2000 years ago, which was about following a vegetarian diet in an extreme way, it was to avoid any food item or livelihood products made from animals. Today people who follow this lifestyle are called Vegans.
With more and more people coming together and transforming their lifestyles, they have continuously been working on creating a detailed vegan shopping list that can be purchased from any grocery store nearby. These items are not only easily available but extremely healthy and tasty.
The difference between veganism and vegetarianism
Vegans are people who completely boycott any products derived from animals. They not only avoid eating meat but don’t even indulge in consuming dairy products. They do not use any products, even if it’s clothes or cosmetics, which have any kind of animal involved in the process of making it. Vegans have over the years worked their way out to find plant-based substitutes to everything that doesn’t involve any animal cruelty and maintaining a happy and healthy lifestyle.
On the other hand, vegetarians are people who consume vegetables only, they only avoid eating meat in any form. Their diet involves dairy products and sometimes eggs too. They do not emphasize on, not using any other animal-derived products like cosmetics, clothes, etc.
Both veganism and vegetarianism are healthy as a lifestyle.
| Veganism | Vegetarianism |
| They consume milk and products made from milk like butter, cream, etc. | They only have a vegetarian diet |
| They do not consume any dairy products | They use products which have animal by-products in their daily life |
| They use products which has animal by-products in their daily life | They use products which have animal by-products in their daily life |
| They derive nutrients like protein and calcium from soy and milk made out of nuts | They derive protein and calcium from milk and other dairy products. |
A Beginner’s Guide To The Raw Vegan Grocery List for Shopping
Veganism is life-changing, it needs a lot of dedication, willpower, and patience. Sticking to a list of vegan food is not going to be easy initially as you will be lured towards all the food items you are used to consuming from your local grocery store time and again, the transition to a vegan diet is going to be a gradual process.
All you need to know from where to start!
Fruits and Vegetables – Rich sources of vitamins, minerals, and fiber.
You can categorize your food items into a plant-based and grocery-based list and follow it, consult a vegan, and then as per your taste, preference, and nutrition intake you can consolidate a list of all the fruits and vegetables you can consume.
A compact vegan list of fruits and vegetables that can start your vegan journey right away!
In case of any history of food allergies, it’s always advised to be very cautious of what you add to your vegan shopping list.
1. Best vegan foods rich in fiber:
Fruits: Strawberries, Apples, Raspberries, Bananas, Pears
Vegetables: Avocado, Carrots, Beetroots, Broccoli, Kale
As per research, 25% of your diet should consist of fiber, a vegan diet contains maximum fiber which takes a few weeks to break down in your digestive system, which a vegan slowly gets used to. Therefore, fruits and vegetables are a good source to consume a balance of soluble and insoluble fiber.
2. Best vegan foods rich in vitamins and minerals:
Fruits: Blackberries, Plums, Blueberries, Grapes, Kiwi
Vegetables: Peas, Carrots, Spinach, Onions, Garlic
Fruits and vegetables are the richest sources of vitamins and minerals in any given diet. The vegan diet only struggles to maintain levels of vitamin B12, calcium, protein and a few more. It is important to plan a healthy vegan grocery list for your diet keeping in mind your body, age, sex, and physical activities.
3. Best vegan foods that can help you detox:
Fruits: Apple, All the Berries, Pineapple, Papaya, Pomegranate
Vegetables: Lemon, celery, Ginger, Parsley, Cilantro
Body detox is a must for every diet, especially a vegan diet because of the processed food component. A vegan diet consumes more processed food than any other, a time-to-time body cleansing will help in clearing the accumulated toxins and build a good immune system which will directly promote good health.
4. Best vegan foods that are high in water content:
Fruits: Watermelon, cantaloupe, grapes, oranges, peaches
Vegetables: lettuce, cucumber, bell peppers, tomatoes, cabbage
Staying hydrated is extremely essential to maintain good health in any given diet, even for a vegan. Therefore, consumption of foods that are high in water content is a good option. Dehydration can have ill effects on skin, hair, and organs attracting various diseases. Veganism being a plant-based diet has a variety of fruits and vegetables to consume that will help them maintain their hydration levels in the body.
Frozen vegetables for a vegan diet
Frozen vegetables for a vegan diet can be a healthy option:
If you are planning to go on a detox diet consisting of raw vegetables, then frozen vegetables can be an amazing option. Frozen vegetables keep all the nutrients intact because the entire freezing process is done when the vegetables are fresh, making it favorable for salad and soup recipes.
Overconsumption of frozen vegetables can lead to health issues. Therefore, it is recommended to consult your doctor before signing up for this diet.
Grains, pulses, legumes, and seeds – The popular vegan food list which is rich in protein, carbohydrates, and omega3
As we move on from a plant-based vegan shopping list to some more vegan food options, one would wonder how a vegan substitutes the nutrients emitted from grains and pulses.
Grains, pulses, and legumes play a very pivotal role in the intake of nutrients like Protein, Calcium, and carbohydrates. A vegan diet has a lot of high-nutrition food options that can cater to every body type, sex, and age group.
As vegans they cannot consume meat or dairy products doesn’t mean they face protein and calcium deficiency. Every body type has different levels of protein requirements which majorly depends on their daily tasks, habits, and profession.
For example, a healthy person who is rarely involved in any physical activities needs only 0.8 grams of protein per kg as per their body mass index, whereas a pregnant or lactating woman would need 10% more protein.
Grains, Pulses, and legumes have proved to be a good source of protein in a vegan’s diet which is not only healthy but also cost-effective and easily available. This gives vegans a lot of options to choose from, to select the amount of protein intake they are looking for.
Here’s a list of grains, pulses, and legumes you should add to your vegan shopping list and start making healthy choices.
Vegan Dairy Substitutes
1) 5 best grains to add to your vegan diet: Quinoa, Oats, Seitan, rice, wheat
2) 5 Best Pulses and legumes to add to your vegan diet (All pulses are legumes, but not all legumes can be considered pulses. The only differentiation between legumes and pulses is, that pulses are extracted from plants that are legumes.
Legumes: Soybeans, Peanuts, Fresh peas, or beans
Pulses: Lentils, chickpeas, processed beans
Suggested Read => What is Boba & is it Vegan?
3) 5 best seeds to add to your vegan diet: Linseeds, chia seeds, hemp seeds, sesame seeds, pumpkin seeds
4) 5 best nuts to add to your vegan diet: Almonds, walnuts, peanuts, pine nuts, hazelnuts
Vegan is a Non-Dairy Diet – A healthy and animal cruelty-free lifestyle.
Let’s explore what needs to go on your vegan shopping list!
A vegan diet is non-dairy i.e., a vegan diet does not include any product extracted from animals like milk, eggs, meat, etc. Making it 100% organic.
This leads to making veganism an animal cruelty-free lifestyle. Considering veganism being a non-dairy it doesn’t mean there are no substitutes for milk, butter, and other dairy products. Vegans can replace their dairy needs with organic plant-based products that keep the nutritional value intact as compared to dairy products.
There is a huge difference between vegan and dairy-free diets. Dairy-free diet can be described as a diet where a person doesn’t include any dairy products (usually people with lactose intolerance) but consumes other products like fish, meat, eggs, etc. Whereas vegans exclude everything in their diet that is derived from animals.
Finding dairy alternatives is not a difficult task for a vegan these days, products are readily available like any other dairy products in any given store, on the same shelf where dairy products are placed. All one needs to do is check and right-tick for vegan ingredients and you are all set to purchase the item.
Below are some of the plant-based vegan items that can be a good alternative to dairy products, making your vegan journey easy-
5 most popular vegan milks: Almond milk, Soy Milk, Oat milk, Hemp milk, Pea milk
People are also loving banana milk, quinoa milk, hazelnut milk and cashew milk
5 most loved vegan butter: The first best substitute for butter is oil, which is plant-based followed by fruit that can work very well as a spread on your toast like avocado mash. Other well-tried vegan substitutes for butter can be derived from or known as – Cashew butter, walnut butter, peanut butter, almond butter, pistachio butter
5 most healthy vegan cheeses: An organic way to consume cheese is by shredding or slicing fruits or nuts which are high in oil content like coconut, almonds, soybeans, cashews, and oats. The most consumed vegan cheese to date is tofu made from soybeans and high in protein.
5 vegan ice creams that taste too good to believe: It’s hard to believe that some vegan ice creams are naturally sweetened and are no less tasty, smoother, or creamier than regular milk ice creams with just interchanging the key ingredient with a vegan one like banana, cashew, oats, almond or even coconut. Ice creams just turn out to be super delicious. One can add their preferred flavor while churning these ice cream ingredients together.
5 vegan cream ingredients: Whip up some soy, cashews, almonds, oats, or coconut any of these ingredients for a creamy delight like no other.
Also Read => Best Vegan Dessert Options to Try
Plant-Based Meat Alternatives
A vegan’s delight, plant-based meat is one of the most loved and healthy options for a vegan’s diet.
Here’s all that you need to know about making a plant-based grocery list
Plant-based meat is one of the most trending and lifesaving options for newly turned vegans who have been consuming meat all their life. Plant-based meat is by all means healthy, less in cholesterol and carbohydrates, nutritious, and power-packed with great taste.
People generally have the notion about plant-based meat whether or not it tastes like real meat or not? Now this completely depends on the food brand that you put on your shopping list.
Some brands have managed to recreate the taste, texture, and experience while others are still getting there and working on improvising their brand. It won’t be wrong to say that the vegan meat sector is still young and evolving but is proving to have a strong footing in the food segment available at any grocery store.
What is plant-based meat? As the name suggests, it is made of plants without killing any animal for it. Plants, nuts, or legumes like soya are processed in a very skillful way leaving us with a variety of meat-like tasting items like nuggets, burger patties, sausages, kebabs, and so on.
You can freely choose to eat fish, pork, lamb, chicken, or beef without worrying about cholesterol, fats, or high carbohydrates catching up with you to ruin your health.
5 key ingredients in plant-based meat: They play a very important role in making vegan meat taste good and feel good- Soy, mushrooms, peas, beans, and mung beans.
Dos and Don’ts for a Healthy Vegan Grocery List
How can you set up your dos and don’ts in following a healthy vegan grocery list?
There is no second thought on the fact that a vegan food list is easily available, all you need is a structured vegan food list that you can adhere to.
What one should follow while making a vegan food list
- Check for all the ingredients put together in the product you are looking for.
- In case you don’t understand a particular item in the product research about it.
- Ask for vegan foods in case you cannot trace them in the store.
- Make a list of all the vegan food before shopping or ordering it.
- You can also check for vegan restaurants around you.
- Keep a check on what nutrients your body needs the most.
- Try to maintain a balanced and nutritious vegan diet.
- Check for product expiry.
- Check for food allergies.
What not to do
- Don’t completely depend on processed food or ready-made items, homemade items are best to consume.
- If you are health conscious, please do not forget to consume fats and cholesterol which is good for your body.
- Don’t ignore protein and other nutrients.
- Do not plan your shopping list without any research.
What influences people to become vegan?
Veganism seems to have gained popularity and momentum past 5 to 6 years, which brought people together who felt the need to be responsible and take charge against animal cruelty, global warming, and a healthy lifestyle.
Vegans are the people who come from the school of thought that feels animals have equal rights to share the planet, and consuming products made out of animals will be a hazard to the environment as it will gradually affect the ecosystem. With the popular vegan diet, even the United Nations has declared it to be the future as this would help in coping with issues like hunger and global warming.
3 easy vegan recipes for vegan beginners that are easy on your vegan shopping list
Creamy Vegan Pasta in Mushroom Stroganoff
This recipe is one of the easiest recipes for vegan pasta lovers. It’s creamy, delicious, and loaded with healthy ingredients.
Here’s a vegan food list you will need to prepare for this scrumptious meal.
Ingredients:
1 large-sized pan
4 tablespoons olive oil
1 cup finely chopped red onions
1 cup finely chopped garlic
2 cups mediumly chopped mushrooms
1 cup quinoa powder
2 cups vegetable broth (can be added as per taste)
1 cup nutritional yeast
1 cup coconut yogurt
2 teaspoons pepper
4 cups cooked pasta
Methodology
Add two tablespoons of olive oil to a preheated large pan. Add onions and sauté them for a minute till the onion softens. Then add 2 more tablespoons of olive oil followed by 1 cup of chopped garlic and 2 cups of mushrooms. Add salt and pepper as per your taste.
Once the ingredients soften, add 1 cup of quinoa powder and 2 cups of vegetable broth. Simmer all these ingredients for about 7 to 8 minutes and stir. Add 1 cup of nutritional yeast and coconut yogurt for the pasta to make it creamy, and keep it simmering for another 1 minute so the flavor blends well with the ingredients.
Lastly, add 4 cups of cooked pasta, mix everything thoroughly, and simmer it for a minute or two. We are ready to serve.
Dark Chocolate Mousse
This easy-to-make vegan recipe is for all those beginners who have a sweet tooth. It’s healthy and made with natural sweeteners.
Ingredients:
1 saucepan
2 cups of coconut milk
2 tablespoons maple syrup (used as a natural sweetener that can be added as per your taste)
1 small cup of coconut butter or oil
1 teaspoon sea salt
1 bar of vegan dark chocolate
Coconut yogurt and cherries to garnish
Methodology
Pour two cups of coconut milk into a saucepan followed by coconut butter or oil, and add a pinch of sea salt followed by maple syrup depending on how sweet you want the mouse to be. Mix everything till it melts and converts into a thick liquid form.
Take a bowl and break the dark chocolate bar into small pieces, tiny enough to melt after the steaming hot coconut liquid is poured into it. Pour the hot coconut liquid from the saucepan onto the chocolate pieces and mix everything till the chocolate pieces melt and settle, whisk it thoroughly till it becomes a rich smooth liquid.
Pour the liquid into tiny jars and refrigerate it for one to two hours. Once set, garnish it with coconut cream or yogurt with cherries, before serving.
A healthy vegan smoothie – A perfect breakfast option loaded with protein and other nutrients.
Finding healthy vegan recipes for your breakfast can be exhausting. Here’s a smoothie recipe that blends good taste and nutrition.
Easy to make strawberry smoothie
Ingredients
1 cup freshly cut strawberries chopped into half
1 cup coconut yogurt
1 cup almond milk
1 cup frozen mangoes (if appeal to your taste buds)
1 spoon chia seeds
1 spoon vegan protein powder
Some vanilla beans
Maple syrup if you wish to increase the sweetness
Ice cubes
Methodology
Add the freshly cut strawberries into the blender along with coconut yogurt, almond milk, a pinch of chia seeds, and frozen mangoes. To enhance the taste and nutrient value of the smoothie you can also add vanilla beans (for flavor), vegan protein powder (as per your daily protein intake), and maple syrup as a sweetener. Blend all the ingredients till everything turns into a thick liquid and pour into the glasses you want to serve in. You can also add ice if you like it cold.
Shopping for vegan groceries, online and in person:
Shopping for vegan groceries is very easy nowadays, they are easily available online and in grocery stores. Some of the brands have made it even more convenient by supplying their food products to restaurants directly. From raw vegan food to processed food, everything can be delivered to your doorstep.
FAQ on making a vegan grocery list
How difficult is it for beginners to become vegan?
Nothing is easy! All you will need is strong willpower and a motive. Being persistent is only going to be the way out.
Is buying vegan food difficult?
No, not at all! It’s available in any given grocery store and online too.
Is vegan food healthy?
Yes, of course! Vegan food is healthy, but just be careful about consuming excessively processed food intake.
How can one make a vegan shopping list?
It’s easy! You can look it up on the internet, there is a lot of information available there. You can talk to a vegan and prepare your vegan food list.
How can one balance the nutrients that the body gets from dairy products?
Well, if you research well you will come across a lot of substitutes for dairy products that are equally nutritional.
What is a vegan grocery list?
A vegan grocery list comprises plant-based food items only.
What does a 100% vegan eat?
A 100% vegan diet consists of all those food items that do not contain any ingredient or product derived from an animal like meat, or contains any animal by-product like milk or eggs. They don’t consume or use any products made from animals, not even clothes or cosmetics.
Conclusion
Putting everything together on a vegan shopping list isn’t as difficult as it feels. With all the above mentioned and discussed, it’s going to be a smooth sail. All one needs to be careful about is putting together all the vegan ingredients in such a way that it becomes a healthy balanced diet. Remember this lifestyle is for a cause that’s going to influence sustainability in the future and save the lives of many innocent animals.
