Eating vegan is a big lifestyle change and commitment – and honestly, it’s not that easy! Eating vegan means no animal-derived foods of any kind, which can seem restrictive at first. But soon, as you start your vegan journey, you see that there are so many amazing and healthy options to eat, new ways to prepare vegan foods, and many vegan options in grocery stores and restaurants.
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Vegan Food List For Beginners
Here is a list of vegan foods to start your journey to becoming vegan. You’ll see that all fruits, vegetables, and grains (unprocessed) are vegan, there are many protein sources, non-dairy options, and tasty snacks! Plus – all the tasty herbs you can handle!
Vegan Grocery Shopping
Grocery shopping with your vegan foods list is pretty simple – stick to mainly the outer aisles, and you should be able to find most of what you’re looking for. The outer aisles consist of the fresh produce, refrigerated items, and sometimes nuts. Grocery stores usually have special vegan sections nowadays, too! Don’t be afraid to check labels if you’re unsure. Better safe than sorry!
In my transition to a more plant-based diet, I started opting for milk and yogurt alternatives like Silk Almond Milk Yogurt and Silk Almond Milk. Sometimes you can even find Silk Protein Almond Milk for a little extra protein! Coconut and Oat milks and yogurts are also popular among vegans. Rice cakes with peanut butter are also a favorite of mine for an easy snack with a little protein!
A great protein source if you are struggling to get your protein in is vegan protein powder. There are a few that taste good, like Vega Protein Powder with 20G of Protein per serving, and Orgain Organic Protein Powder with 21G of plant-based protein. (But the best tasting is by Arbonne! It’s just a bit pricier!)
While most grocery store chains have plenty of vegan foods, farmers’ markets are also great spots to check out for the freshest locally grown fruits and vegetables. Specialty stores like natural food markets, Trader Joe’s, and Whole Foods sometimes have hard-to-find items that can make the transition to eating vegan easier.
Don’t forget about frozen fruits and veggies, canned veggies & beans, rice, and nuts! These are all great to have on hand if you run out of fresh produce. Make a smoothie with frozen fruits and protein powder for a quick meal, or incorporate some canned veggies & beans into an easy tofu & rice dish! Snack on some nuts – and there, easy peasy!
Top 10 Tips for Becoming Vegan
Give yourself some time to figure it all out. You’d be surprised at some things that aren’t vegan – like cereals, candies, and sugar! Don’t get down on yourself if you make a mistake, learn from it and move forward.
- An easy way to start becoming vegan is to first go vegetarian. Cut out meat from your regular meals, then slowly cut out dairy & eggs too.
- Focus on eating lots of fresh fruits and veggies – eating a variety will help you get all your nutrients in and keep you full longer. (Better yet, grow your own!)
- Look for “raw”, “beet”, or “organic” sugar when using. Regular sugar can involve the use of bone char during the refining process and is not vegan.
- It’s ok to try the meat substitutes, just don’t make them part of your daily diet – they are more of a treat because they really aren’t too healthy!
- Incorporating healthy foods like chickpeas, portobello mushrooms, eggplant, and avocados is a great substitution for meat dishes that can also be very filling. Try mashing up chickpeas as a direct replacement in tuna or chicken salad. Eggplant parm instead of chicken parm, a whole avocado in your salad instead of chicken, a portobello mushroom in place of a burger, even carrots in place of hot dogs!
- Read food labels. You’ll get used to checking ingredient lists every time you pick up an item in the store!
- Tofu is actually really good and there are a ton of ways to prepare it – baked, in a skillet, in an airfryer, and it really takes on the flavor of any seasoning you use. Try firm tofu and freeze it first – then defrost and press for the best consistency! Try this tofu press for the easiest technique.
- Look for egg-free pastas and breads.
- Nutritional Yeast will be your new go-to for its cheesy/nutty flavor – use in place of parmesan cheese, sprinkle over salads and veggies, add into soups and sauces for added nutrients.
- Cooking at home is the best way to start – get a vegan or plant-based cook book with new meals to try. You’ll be eating so much more than just salads every day!
Vegan Cook Books
A vegan cookbook is an essential tool for eating vegan as a beginner. They can teach you all about how to prepare tofu in a variety of ways, all the fun ways to eat chickpeas, and so many ways to mix and match all the vegan ingredients to have new and exciting meals daily.
These are a few of the BEST!
Popular Questions About Eating Vegan
Why Eat Vegan?
Veganism is a lifestyle choice for those who feel passionately about animals, are concerned about environmental changes, and want to enjoy the health benefits that eating a vegan diet offers. Ethically speaking, most people who eat vegan do so to protect animals, believing their lives are just as important as ours, and they should not be slaughtered to feed us. They do not want to support eating animals or the conditions that animals raised for human consumption have to endure.
Others choose to eat vegan due to health concerns, food allergies, weight management, environmental sustainability, water conservation, and whatever other reason they have. It’s perfectly ok to choose whatever diet you wish for your lifestyle, for whatever reason you wish.
Does Vegan Mean Dairy Free?
Vegan means a diet with no animal products at all – so yes, eating vegan means dairy free, but also means meat free, poultry free, etc. Vegetarians don’t eat meat, and vegans don’t eat any animal products at all, including meat and dairy. A lot of people already have issues with dairy, like lactose intolerance, so for some people it’s best to stay away from dairy in the first place.
Dairy farms also contribute to a lot of greenhouse gas emissions and require a significant amount of environmental resources, while vegans are trying to be better for the environment, leaving a smaller carbon footprint.
Why Don't Vegans Eat Honey?
Most vegans do not eat honey because it is seen as exploitation of the bees – producing honey, their natural resource – to be taken for human consumption. Removing honey from hives can also be harmful to bee health and well-being.
Why Do Vegans Eat Meat Substitutes?
Some vegans like to eat meat substitutes for a few reasons, and some vegans choose not to eat meat substitutes at all. Those who do tend to do it in the transition period. Craving a burger, they go for a plant-based burger to fulfill the craving. Or craving chicken nuggets, then opting for vegan nuggets instead. It’s a way to transition away from real meat, so it’s considered fine to eat meat substitutes.
However, many vegans choose not to eat many meat substitutes because they are usually filled with bad ingredients and a lot of carbohydrates. Some can also taste so close to the real thing that it can be off-putting.
Can Vegans Eat Chocolate?
Many types of chocolate are naturally vegan, so yes, vegans can eat chocolate. Dark chocolate and chocolate made from cacao beans – without milk, cream, or honey, are usually vegan-friendly. (Just be sure to check the ingredients list!)
The Takeaway for Beginning a Vegan Diet
Becoming vegan can be tough at first, but really worthwhile. As long as you have the right reasons to want to be vegan, you will be successful. The main hardships are finding vegan alternatives to your favorite foods that you no longer eat – like cheese! But, if you are passionate about doing your part to save animals, the environment, and your overall health, you will do just fine. Remind yourself that it is a journey and a lifestyle choice. You can be as strict or as lenient with yourself as you like – it’s your choice.
