What Vegans Eat. A healthy grocery list to get you started.



People often wonder what vegans eat. This is quite amusing when you think about it as there are literally 100s of thousands of other food items out there which do not involve animals and their secretions! I must admit I was one of those people. When we talk about veganism it sounds like a private club, but really, we’ve been eating vegan foods all our lives, without even labelling them as vegan.


If you are looking to move towards a vegan diet in 2019, then you’re in luck. It’s now easier then ever before to enjoy vegan food, whether you’re ordering from the supermarket for home cooking or going to a restaurant. The choices are bigger than ever before, but ultimately, we don’t need to complicate the matter. Sticking to basic, whole foods, makes sense. It is cheaper, healthier, fresher and tastier. Being vegan does not mean compromising on the enjoyment of amazing food. Quite the contrary, it opens you up to a whole new world.


Here we will get our vegan juices flowing with some suggestions, which will inevitably lead to many more ideas not mentioned below. My list is based around healthy vegan options which will not break the bank.


Fruit


Pick your favourites here. Fruit are so versatile and can be used as snack, also as a fruit salad, smoothie or topping for your cereal. You may have a preference for fruits which are in season, organic, cheaper options or frozen or dried.. Either way, these are an essential part of any healthy diet, vegan or not.


Some options include;


Apples, pears, mango, kiwi, orange, strawberry, blueberry, raspberry, watermelon and grapes…



Vegetables


Going vegan typically means more veg in your diet (but not always). No-one ever said a vegan diet is always healthy. To be healthy it must be balanced, and vegetables area big part of that balance. Vegetables can be used in your main meals, such as in stir-fry’s, or as snacks with a dip, in your smoothies (mixed with fruit). As with fruit, there are hundreds of options to choose from and your preferences will be unique to you. Would you be looking for fresh, frozen, organic? Here are a few vegetable options to get you thinking.


Some options include;


Peppers, carrots, snap peas, cauliflower, broccoli, mushrooms, squash, kale, spinach, lettuce and peas.



Alternative Milks


Thankfully people are moving away from cow’s milk. This is partly because people are realising how cruel and unethical this is, and partly because people are realising that cow’s milk is not meant for humans and that it is unhealthy for humans. Over 70% of the UKs population is lactose intolerant.


Some options include:


Oat milk, hemp milk, cashew milk, soya milk, rice milk and hazelnut milk



Meat Alternatives


No-one said all vegans hate the taste of meat. They just don’t like the taste of being the cause of the animals suffering and their untimely death. I used to love bacon, before I made the connection, but now when I see meat, I just see pain and a carcass on the plate. Feel free to experiment and enjoy meat substitutes. Even they are fantastic in their own right, and do not necessarily need to be compared with meat.


Some options include:


Tofu, Tempeh, Seitan



Grains


Grains often compose the bulk of any meal and give us much needed energy. Avoid white and opt for whole grain options.


Some options include:


Brown rice, quinoa, oats, pasta



Beans and Legumes


Densely packed with nutrients, with lots of fibre and protein, beans and legumes are a must in any healthy diet. Canned or dry, it’s your choice. Keep it varied.


Some options include:


Lentils, kidney beans, black beans, edamame, chickpeas.



Nuts


A great snack and full of healthy fats.


Some options include:


Walnuts, peanuts, almonds, cashews, nut butters (peanut or cashew butter etc)



Seeds


Sprinkle seeds over salads and in sauces.


Some options include:


Sunflower seeds, pumpkin seeds, flaxseeds



B12


Vegan or not, most people are not getting enough B12 into their diet and this is particularly the case for Vegans. Many vegan milks and yeast extracts are fortified with B12 but it may be worth considering a daily B12 supplement.




Remember that there are vegan alternatives for pretty much everything! I’ve stuck with more whole foods in the list above but you can also get vegan style ‘meats’ such as burgers and sausages, vegan cheese, vegan mayonnaise, chocolate and ice-cream. The list is endless.


Now you’re ready to get to the shop and stock up, on some whole and healthy vegan essentials.


Experiment, explore and enjoy. It will soon become a habit and you’ll be the one amused, the next person someone asks ‘well what do you eat as a vegan then??!’



If you have any questions regarding vegan nutrition, or Veganism in general then please message me, I’d be glad to support you.


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Copy and Paste Grocery List


Apples, pears, mango, kiwi, orange, strawberry, blueberry, raspberry, watermelon and grapes.

Peppers, carrots, snap peas, cauliflower, broccoli, mushrooms, squash, kale, spinach, lettuce and peas.

Oat milk, hemp milk, cashew milk, soya milk, rice milk and hazelnut milk

Tofu, Tempeh, Seitan

Brown rice, quinoa, oats, pasta

Lentils, kidney beans, black beans, edamame, chickpeas.

Walnuts, peanuts, almonds, cashews, nut butters (peanut or cashew butter etc)

Sunflower seeds, pumpkin seeds, flaxseeds

B12 Supplement


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