vegan grocery list and recipes

Get this vegan grocery list and recipes, find out how to transition to a vegetarian diet more easily with tips and other resources.

A vegan diet is one that does not consume any animal food or animal by-products. The vegan diet includes fruits, vegetables, grains, nuts, seeds, and soy products, but does not include meat, seafood, poultry, dairy, eggs, or honey.

If you’re currently following an omnivorous diet (with minimal dietary restrictions), moving directly to a more rigorous plan like vegan diet can be tricky. Therefore, many nutrition experts recommend taking it step by step.

For example, some people have succeeded in their vegan diet by first adopting a flexifying vegetarian diet. A flex vegetarian diet is a modified vegetarian diet that allows you to eat meat for limited occasions. Once you get used to the flex vegetarian diet, you can adopt a vegan diet entirely and eventually become vegan.

Another strategy that can help ease the transition is the “add and subtract later” approach. According to this method, you start adding satisfying vegetarian dishes to your menu and then subtracting foods that don’t meet your requirements. You eliminate the foods you rely on the most – when your vegetarian program has a solid foundation.

Whichever diet strategy you choose, remember to give yourself some time when you first adopt this one. Vegan diets can provide many health benefits, but depending on where you start, it can take weeks, months, or even longer to learn how to shop, cook, and fully enjoy a vegan diet.

Your Calorie Goals

Studies have shown that those who follow a vegetarian diet typically consume fewer calories than those who eat other types of diets. This reduction in calories usually occurs naturally, as foods not eaten in vegan diets tend to be fatty and calorie-higher foods, such as red meat and high-fat dairy products. So when you switch to this way of eating, you may benefit from weight loss.

But if you’re already healthy when you eat a vegetarian diet, you’ll want to make sure you’re eating enough calories every day to stay healthy. Consuming too few calories can lead to reduced energy, decreased muscle mass, and other problems.

Of course, consuming too many calories can lead to weight gain – no matter what diet you choose. Although vegetarian diets tend to be lower in calories, it is still possible to gain weight if your diet contains foods high in fat and excess sugar. So, even if you’re a vegetarian, you should make sure you maintain the right energy balance.

The amount of calories (energy) you need each day depends on a variety of factors, including height, weight, and activity level. Your weight loss or weight gain goals are also important. Calculators like the one below can provide a personalized estimate of the number of calories you need.

If you typically eat meat, eggs, seafood or poultry as a staple (you want to maintain your current weight), it’s helpful to see how you can replace those calories with a vegetarian diet.

• A three-ounce serving of beef contains about 180 calories. A vegan-friendly veggie burger might provide 130-175 calories.
• A three-ounce serving of salmon contains about 180 calories. A one-cup serving of lentils provides about 220 calories.
• A three-ounce serving of chicken breast contains about 102 calories. A five-ounce serving of tofu provides about 100 calories.
• Two scrambled eggs provide approximately contains about 150 calories. One cup of cooked oats provides about 166 calories.

When you’re trying to find ways to enjoy a vegan protein source, keep in mind that you can increase your calorie intake by using healthy fats when preparing food. Moderate amounts of vegetable oils, such as olive oil, avocado oil, or flaxseed oil, provide monounsaturated and polyunsaturated fats to help promote heart health.

Hydration Tips

Staying hydrated is relatively effortless on a vegan diet.

Fruits and Vegetables

If you increase your intake of fruits and vegetables in a vegan diet (as many people do), it will be easier to stay hydrated every day. Scientific studies have shown that increasing your intake of fruits and vegetables can promote a healthy water balance in your body.

Water makes up nearly 90% of the weight of many fruits and vegetables that we consume.

Eat plenty of water-rich fruits, such as melons, berries, and citrus fruits, every day to replenish your water. Vegetables that promote hydration include cauliflower, cabbage, cauliflower, celery, cucumbers, and many other vegetables.

Dairy Alternatives

Dairy products, including milk and yogurt drinks, are not compliant. However, if you’re used to drinking milk or preparing food with milk, nut “milk” may be a suitable choice. Most grocery stores have milk substitutes such as cashew milk, almond milk, coconut milk, etc.

Keep in mind, however, that the FDA is considering legislation to remove the name “milk” from non-dairy alternatives. So, when you buy these products, you may need to read the label carefully when making a choice. Also, keep in mind that some products may contain non-vegetarian ingredients such as whey protein isolate or casein.

Other Beverages

Most other drinks are vegetarian. For example, tea, most lemonade, juice, and coffee usually contain no dairy products or animal by-products. However, there are some notable exceptions.

Vegans usually avoid honey-flavored beverages. Not all vegetarians don’t eat honey, but if you choose, you’ll need to read the beverage label carefully to make sure your drink meets the requirements.

In addition, broth drinks are generally not suitable for vegetarians, as they are usually made from the bones of animals.

Grocery Staples

Switching to a vegan diet may give you a chance to explore different areas of the grocery store. You may even choose to consider a new type of market, such as a farmers’ market or a health food store.

Consider these healthy choices found in different regions. Keep in mind that buying and choosing seasonal produce in bulk can help you stay on budget.

Bulk Foods

In the bulk food section, you can save money by buying only the amount you need. These foods are usually cheaper because packaging costs are eliminated.

• Flax, chia, hemp, sesame, or sunflower seeds
• Quinoa, farro, bulgur, barley, oats, and other whole grains
• Almonds, cashews, pistachios, and other tree nuts
• Peanuts and other legumes
• Dried fruit such as calcium-rich dried figs

Produce Section

Choose fruits and vegetables that provide vitamins and minerals that may be reduced when you don’t have meat and dairy products in your diet. Choose calcium-rich fruits and vegetables, such as kale, figs, broccoli, and broccoli. Protein-rich produce, like spinach, can help you maintain muscle mass.

Mushrooms are another food that can be stored on the shelves of produce. If you have a hard time removing beef from your diet, mushrooms offer a delicious, succulent option.

Other nutritious fruits and vegetables to consider include:

• Sweet potatoes
• Mustard or collard greens
• Arugula, Swiss chard, and other leafy greens
• Bok choy
• Okra
• Asparagus
• Cabbage
• Eggplant
• Spaghetti squash
• Oranges
• Apples
• Avocado
• Tomato
• Fiber-rich berries like raspberries

Frozen Foods

Many grocery stores sell vegetarian convenience foods, including microwave meals, frozen meat substitutes, and other fast-food-style foods. Keep in mind that while these foods fit into your new vegetarian diet plan, they don’t always provide good nutrition and may be particularly high in sodium.

Instead, consider stocking up on less processed frozen foods including

• Frozen soybeans (edamame)
• Frozen fruit
• Frozen vegetables
• Coconut or nut-based ice cream

Cereals, Canned, and Dry Goods

In the middle aisle of the grocery store, you’ll find many nutritious vegetarian foods such as beans and fortified grains. When buying legumes, consider buying dried varieties instead of canned foods. Some canned foods are high in sodium.

• White beans
• Kidney beans
• Black beans
• Whole-grain cereal
• Dried herbs and spices
• Rolled oats
• Tahini
• Plant-based oils
• Whole-grain crackers
• Vegan soups such as bean soup or tomato soup
• Protein powder made with soy, rice, or pea protein

Refrigerated Section

You may be accustomed to choosing dairy products such as cheese and milk in this section. But if you don’t look at these products, you’ll find that these products are delicious and fit your vegetarian diet. look for

• Soy milk (calcium-fortified)
• Soy cheese
• Coconut milk
• Plant-based yogurt (such as coconut yogurt) 
• Orange juice, fortified with calcium
• Tempeh or tofu
• Hummus
• Kombucha
• Fermented foods like sauerkraut or miso paste

Recipe Ideas

Learning to cook new foods can make it easier for you to adjust to a vegetarian diet. Buy a cookbook, find vegan grocery list and recipes online, or investigate a vegetarian program to learn about the many different ways to enjoy fruits, vegetables, grains, seeds, legumes, and healthy oils.

Breakfast

Start your day with foods that provide fiber and protein to help you feel full during busy morning activities.

• Low-Sugar Coconut Raspberry Oatmeal
• Healthy Fruit Salad With Citrus Mint Dressing
• Chia Pudding With Honeydew Melon

Lunch and Dinner

Replace meat with hot dishes made with delicious vegetables.

• Shredded Brussels Sprouts and Roasted Lentil Salad
• Triple Tomato Pasta With Spinach and White Beans
• Vegan Tostadas

Snacks

Use the time spent snacking as an excuse to increase your protein or fiber intake.

• Versatile Glazed Edamame
• Cumin-Lime Roasted Chickpeas Recipe
• Stovetop Apple Cinnamon Popcorn

Dessert

Indulge in sweets without dairy products.

• Grilled Sweet and Spicy Pineapple
• Cinnamon Lemon Coconut Bliss Balls
• Mocha Dusted Almonds

Cooking and Meal Planning

Once you’ve adjusted to the wide variety of foods offered to you in this diet plan, it becomes easier to switch to a vegan diet. Focusing on the foods you can eat helps take your attention away from foods you can’t eat.

Experiment With Vegan Alternatives

If you’re a dairy enthusiast, there are plenty of plant-based alternatives to use. Add nut milk to cereal and coffee instead of milk or cream. You can also use milk substitutes in vegan recipes, but you may want to use unscented varieties. Some people say that the consistency of rice milk is close to that of milk.

If you like cheese, look for artisan brands that make alternative products with tofu, shiro, miso sauce, garlic and other seasonings. You can also find cheese made from tapioca flour. Keep in mind, however, that vegetarian cheeses are not always like dairy cheeses in vegan recipes. Some people notice that it melts differently. Many people also use nutritional yeast, an inactivated yeast with cheese and nutty flavors, which is particularly useful when making cheese dishes or cheese sauces.

If you like a hearty breakfast, fry tofu like scrambled eggs. Top with salsa sauce to add spice. There are also vegetarian egg substitutes for cooking and baking.

Many companies make sausages from a mixture of vegetables such as eggplant and fennel and hearty grains. Make pancakes and other breakfast foods with whole wheat flour, then replace honey with pure maple syrup as a sweetener.

Plan Ahead

Cooking food in advance can help you adjust to a vegetarian diet – especially if you’re used to eating convenience foods. Preparing ingredients allows you to prepare a meal or snack faster when you’re hungry.

• Soak and cook beans one day each week. Then keep them refrigerated so that you can grab a handful to toss on salads or on top of grains for a quick protein boost.
• Soak oats overnight so they are ready to cook quickly in the morning.
• Chop fruits and vegetables in advance and keep them in single-serving containers so that they are ready to grab when you need a snack.

A Word From GetHealthyPoint

As you transition to a vegan lifestyle, remember that there are plenty of resources online that can help guide you on your journey. You can also find cookbooks, magazines and other useful books in your local bookstore or library. Set aside a few hours a week to research vegan grocery list and recipes, go grocery shopping, and experiment in the kitchen so you can learn to enjoy nutrient-rich plant-based foods.

Most importantly, if you go back to old eating patterns from time to time, relax yourself. Ultimately, choosing a vegetarian diet at the market, planning a plant-based diet, and even eating at your favorite restaurant will all become your second nature. But, like all things worth pursuing, it may take some time and effort to achieve.