VEGAN GROCERY SHOPPING: protein, healthy fats, & vegetables
Aim for a rainbow! Fruits and vegetables come in a variety of colors, each rich in vitamins, minerals, and antioxidants. These will provide your body with the essential nutrients it needs to function properly.
Examples:
Fruits (fresh, frozen, and dried): Bananas, strawberries, blueberries, raspberries, blackberries, apples, oranges, lemons, limes, clementines, peaches, nectarines, apricots, plums, pears, mangos, papaya, coconut,
pineapple, medjool dates. Opens in a new window www.hbf.com.au
Rainbow fruits and vegetables
Grains and Starches:
Opt for whole grains over refined grains whenever possible. Whole grains are a good source of fiber, complex carbohydrates, and various nutrients that can help regulate blood sugar and keep you feeling full longer.
Examples:
Brown rice Opens in a new window themediterraneandish.com
Brown rice
Quinoa Opens in a new window loveandlemons.com
Quinoa
Oats Opens in a new window harvard.edu
Oats
Whole-wheat bread
Pasta (made from whole wheat, brown rice, or lentils)
Couscous
Bulgur wheat
Proteins:
Getting enough protein is important for everyone, vegans included. Here are some plant-based options to consider:
Examples:
Beans (kidney beans, black beans, pinto beans, chickpeas, lentils) Opens in a new window bonappetit.com
Mixed beans
Tofu Opens in a new window sarahsvegankitchen.com
Tofu
Tempeh Opens in a new window rainbowplantlife.com
Tempeh
Seitan Opens in a new window domesticgothess.com
Seitan
Lentils
Nuts and nut butters (peanut butter, almond butter, cashew butter) Opens in a new window henryford.com
Nut butters
Seeds (chia seeds, flaxseeds, pumpkin seeds, sunflower seeds) Opens in a new window foodtolive.com
Mixed seeds
Healthy Fats:
Healthy fats are crucial for a balanced diet. They help your body absorb vitamins, promote healthy cell growth, and keep you feeling satiated.
Examples:
Avocados Opens in a new window www.britannica.com
Avocados
Olive oil Opens in a new window amazon.com
Olive oil
Flaxseed oil
Nuts and seeds (see above)
Benefits of Healthy Fats:
Promote heart health
Support brain function
Aid in nutrient absorption
Can improve satiety and reduce cravings
Other Vegan Staples:
Nutritional yeast: A deactivated yeast flakes that adds a cheesy flavor and a boost of B vitamins to your dishes. Opens in a new window www.loveandlemons.com
Nutritional yeast
Vegan cheese: Many delicious dairy-free cheese alternatives are available to enjoy on pizzas, pastas, or salads. Opens in a new window itdoesnttastelikechicken.com
Vegan cheese
Plant-Based Milks: A great alternative to cow’s milk and come in varieties like almond milk, soy milk, oat milk, rice milk, and coconut milk. Opens in a new window www.everydayhealth.com
Plantbased milks
Non-Dairy Yogurt: Made from plant-based milks like soy, coconut, or almond and often fortified with calcium and probiotics. Opens in a new window www.myrecipes.com
Nondairy yogurt
Remember, this is not an exhaustive list, and there are many other delicious and healthy vegan options available. Be sure to explore and find what works best for you!