What Do Vegans Eat? Vegan Shopping List

Hey, Crew

What are some of the items you lived on when you first started out as a vegan? When my sister and I first started we lived off of refried vegan beans, tortilla chips, and veggie dogs. It was rough, and we had days when we were really discouraged, and half tempted to switch over to being vegetarians even though we knew the truth about the horror behind the dairy industry.  Fortunately for us we managed to ride it out past that first and second month, and then it got easier as we learned about the various vegan options out there. I want to share a vegan shopping list that will help an newbie get past that refried beans and tortilla chips phase a lot faster than I did.

An important fact to consider while making the transition is that it typically takes up to three weeks for your taste buds to change, and adapt to the new tastes you’re introducing into your diet.

When shopping for these goods try and find organic and non GMO options.  Also, here are  a few links to my favorite vegan shopping bags. They’re durable, super adorable, and have been a great way for me to raise awareness while out shopping.  And as a side note if you’re trying to save the planet and your health be sure to invest wholeheartedly. It makes the journey a lot more enjoyable.

Vegan Shopping Bag List (help raise awareness!):

Not Your Mom, Not your Milk shopping bag <<Get Yours HERE>>

Vegan Chick shopping bag <<Get yours HERE>>

Peace Love Vegan <<Get Yours HERE>>

Animals are not ingredients, Go Vegan <<Get Yours HERE>>

Veggiesaurus <<Get Yours HERE>>

Cheers!

Proteins:

  • Lentils (1 C =18g)
  • Beans ( 1 C= 15 g protein)
  • Legumes ( 1 C = 8 g protein)
  • Split peas ( 1 C =16 9 protein)
  • Tofu ( 4 ounces =11 g)
  • Tempeh ( 1 C =31g protein)
  • Edamame (1 C = 17 g protein)
  • Chickpeas (1 C = 15 g Protein)
  • Black-eyed Peas (1 cup =13 g protein)

Spreads:

  • Tahini (3 tbs=8g of protein)
  • Almond Butter (2 tablespoon = 7g protein)
  • Cashew Butter (2 tbs = 6g protein)
  • Peanut Butter (2 tbs =8g protein)
  • Hummus (3 tbs = 4 g of protein)

Vegetables:

  • Spinach  (1 C = 5g protein)
  • Corn (1 C = 5g protein)
  • Collard Greens ( 1 C = 4g protein)
  • Broccoli (1 C =4g protein)
  • Mushrooms (1 C =4 g of protein)
  • Brussel Sprouts (1 C =4g protein
  • Asparagus (1 C =3 g protein)
  • Kale ( 1 C = 2 g protein)
  • Potato (1 C=3g Protein)
  • Artichoke  (1/4 cup cooked=4g protein)

Fruits:

  • Citrus
  • apples
  • banans
  • grapes
  • avocado
  • Tomatoes (still not sure if this is a fruit or vegetable!)
  • Mango
  • Berries
  • Etc.

Dried Herbs:

  • Basil
  • Dill
  • Cilantro
  • Paprika
  • Crayenne
  • Curry
  • Turmeric
  • Nutritional yeast
  • Italian seasoning
  • nutmeg powder
  • cumin seeds
  • rosemary

Grains:

  • Black/Brown rice
  • quinoa
  • buckwheat
  • wild rice
  • cornmeal
  • couscous
  • spaghetti (double check ingredients. Some have egg in them)
  • Millet

Seeds:

  • Walnuts
  • Almonds
  • hazelnuts
  • flax seeds
  • sunflower seeds
  • sesame seeds

Oils:

  • Coconut oil
  • Olive oil
  • Avocado oil

Milks:

(Explore the different options until you find one that suits your taste buds.)

  • Almond Milk
  • Coconut milk
  • Soy
  • Rice Milk
  • Oat Milk
  • Hemp Milk
  • 7-Grain Milk
  • Hazelnut Milk
  • Pea Milk

Vegan options are growing daily, and are becoming endless! Be sure to check out all of the plant based cheeses, butters, yogurts, meats, and ice creams.

 

 

 

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