The past few weeks I received a lot of questions of people who want to commit to a vegan or plant-based lifestyle, but don’t know where to start.
If you’ve set your mind to it, going the plant-based way is actually easy. You just have to stock up on essential vegan groceries in your pantry. Since you have vegan items at hand, you can experiment with your plant-based meals. You are on your way to a healthier you while staying kind to the environment at the same time.
To be vegan means to prepare most of your meals yourself. Preparing your own meals lets you control your ingredients list, and allows you to make your meals as healthy as possible.
Take It Easy
No worries if there are still a few non-vegan items slipping into your diet. Gradually changing your diet and easing your way into this new lifestyle is the best and easiest way to do it. No need to stress yourself to be perfect. You’ll get there.
We are not 100% vegans either, but most of our dishes are. I know will get there one day!
My hubby still eats 2-3 small meat/fish meals a week, while I recently reduced it to occasionally. We are all on a different journey in our life, and for my hubby coming from being a carnivore that’s already a huge achievement. I’m very proud of him!
Below you’ll find a helpful vegan food list with our basic pantry essentials to get you started. You can find them in grocery stores, your local health food shop, or even online.
ALSO READ: 10 Tips To Ease Your Way Into A Plant-Based Diet
Vegan Food List
1. Spices
Spices are low in calories, but big in flavor. Many spices have tons of health benefits! Cinnamon is known to curb blood sugar urges if you take it with carb-rich food. Turmeric can help reduce inflammation and improves digestion too. Parsley is a great detoxer. Your options to flavor your food are endless.
2. Seeds and Nuts
They are good sources of healthy poly- and mono-unsaturated fats, fiber, and plant proteins. They can also nourish your body with minerals like iron, phosphorus, zinc, calcium, and magnesium. Since they are high in fat, seeds and nuts should be consumed sparingly. You can add them to salads, stir-fries, and morning breakfast bowl. You can even consume them as a healthy snack, too.
3. Whole Grains
Essential vegan groceries should also include carbohydrates, and the best choices for healthy carbs are whole grains such as quinoa, buckwheat, and amaranth. And they are a good source of protein, too. They provide you with energy, fiber, and a host of B vitamins like folate, niacin, riboflavin, and thiamin. Eating minimally processed or whole grains is more beneficial than eating processed grains as the former has more fiber and nutrients.
ALSO READ: Top Ancient Healthy Grains To Fill Your Diet with
4. Whole Grain Pasta
Some of the best healthy kinds of pasta are soba (buckwheat), rice, amaranth, quinoa, and whole wheat. Add beans and veggies and experiment with sauces to come up with delicious vegan pasta dishes.
Scroll down for more vegan food staples.
5. Dried Fruits
Even as a vegan, you’d still want to eat something sweet. Dried fruits like dates, apricots, and raisins can add delicious and surprisingly good flavors to sautéed greens, vegetable braizes, and grain dishes. Combine them with seeds and nuts and you’ll have a delicious snack on the go.
6. Lentils and Beans
These filling vegan essentials are rich in fiber, protein, essential fatty acids, complex carbohydrates, folic acid, calcium, iron, and potassium. They are good for digestion and can prevent polyps from developing in the intestines; thus, reducing the likelihood of developing rectal and colon cancer.
7. Nutritional Yeast
Nutritional yeast is an excellent cheese substitute. You’re not missing out as you can create a sumptuous mac n’ cheese with this ingredient. You can still make those hearty cheese soups and just substitute the chicken and cheese with vegetables and nutritional yeast.
ALSO READ: What is Nutritional Yeast and How to Use It
8. Tempeh
You can buy protein-rich tempeh or you can prepare it yourself. You can refrigerate it for up to 2 weeks or store it in the freezer for several months.
9. Fresh fruits and veggies
And of course, don’t forget to stock up on lots of fresh fruits and veggies. They take up the biggest part of the vegan or plant-based diet.
10. Chia Seeds or Ground Flax Seeds
The last of the essential vegan groceries on this list are chia seeds or ground flax seeds. Full of antioxidants, fiber, and omega-3 fatty acid, flax/chia seeds can be added to batters and dough when making vegan baked goods. They can even be used as an egg substitute. Simply mix 1 tablespoon chia seeds or ground flax seeds with 3 tablespoons water and leave for 10-15 minutes to set.
ALSO READ: Chia Seeds Health Benefits: 10 Reasons To Add Chia Seeds To Your Diet
There are more than 10 vegan essentials and you don’t have to limit yourself to them. Being a vegan is not a chore, and preparing plant-based meals can be an enjoyable experience for you and your family.
Like mentioned before, no need to stress. Ease your way into a vegan lifestyle. I’m sure you can do. Some people can change their whole life overnight, but nothing wrong with easing your way into it.
No stress! Be happy and healthy!
Do you have other vegan food staples to add to this vegan food list? Share them with us in the comment box below!
Thanks for reading. I hope this information was helpful. Until next time!
Amy Goodrich
Crazy cat lady, life and food lover, certified biologist, and holistic health coach.
