8302021-6

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List Of Vegan Websites
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1. LiveKindly.co
2. NoMeatAthlete.com
3. Vegconomist.com
4. VegetarianTimes.com

• Best Vegan Bakeries Near Me - July 2021: Find Nearby Vegan 
• Best Vegan Desserts Near Me - July 2021: Find Nearby Vegan 
• Vegan Bakery Charlotte NC - Sunflour Baking Company 
• Best 15 Vegan Bakery in Huntsville, AL with Reviews - YP.com 
• Top 10 Best Vegan Bakery in San Jose, CA - Last Updated 
• Best 23 Vegan Bakeries in Cincinnati, OH with Reviews - YP.com 
• Best 30 Vegan Bakeries in Saint Louis, MO with Reviews 
• Sunflour Bakeshop in Mount Laurel,
• Best 30 Vegan Bakery in Saint Paul, MN with Reviews - YP.com 
• Top 10 Best Vegan Bakery in Las Vegas, NV - Last Updated 

• Cadbury Is Launching Vegan Bournville Buttons | LIVEKINDLY
• Is Cadbury Bournville chocolate vegan? (2021)
• Cadbury's Bournville Buttons - Vegan Steals
• First Vimto, now THIS! - YouTube
• Waring for UK Bournville buttons... No longer vegan : vegan
• Cadbury Bournville Buttons 110g | Vegan Food UK
• Cadbury Bournville Buttons 110G | My Vegan Supermarket
• Cadbury Bournville Buttons £1 - Vegan Steals
• VEGANOO Vegan Reviews: Question: Is Bournville vegan?
• Cadbury Bournville Buttons 110G - Tesco Groceries

Choose the Vegan Meal Delivery Plan for You

SUNBELT

GREEN CHEF

HELLO FRESH

PURPEL CARROT

VEESTRO

HOME CHEF

​BLUE APRON

EVERYPLATE

FRESH EASY

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The Nutritional Benefits of Being a Vegan
Matt Beedle wrote this on Aug 6, 2014

Word Count: 512
Time to Read: 2 minutes
Want to try a vegan diet?
We created a meal planner app to help you! Get your fresh customized meal plan full of delicious, quick, budget friendly, healthy recipes.
​
GET YOUR MEAL PLAN!

All of the following nutritional benefits come from a vegan diet full of foods such as fresh fruits and vegetables, whole grains, nuts, beans, and soy products. And the removal of toxic substances found only in animal meat.
​

1. Reduced saturated fats. Dairy products and meats contain a large amount of saturated fats. By reducing the amount of saturated fats from your diet, you’ll improve your health tremendously, especially when it comes to cardiovascular health.
2. Carbohydrates. Carbohydrates provide energy for your body. When you don’t have enough carbohydrates, your body will burn muscle tissue. Don’t believe the low-carb diet fab. You need Carbohydrates to think. Without them you’ll be a skinny drone.
3. Fiber. A diet high in fiber (especially found in fruits and vegetables) leads to healthier bowel movements. Keeping you feeling light and healthy. High fiber diets help fight against colon cancer.
4. Magnesium. Aiding in the absorption of calcium, magnesium is an often overlooked vitamin in importance to a healthy diet. Nuts, seeds, and dark leafy greens are an excellent source of magnesium.
5. Potassium. Potassium balances water and acidity in your body and stimulates the kidneys to eliminate toxins. Diets high in potassium have shown to reduce the risk of cardiovascular diseases and cancer.
6. Folate. This B vitamin is an important part of a healthy diet. Folate helps with cell repair, generating red and white blood cells, and metabolizing amino acids. If you’re concerned about what you’ve heard regarding B-12, it’s as simple as taking supplement. The only essential supplement a vegan requires.
7. Antioxidants. For protection against cell damage, antioxidants are one of the best ways to help your body. Many researchers also believe that antioxidants help protect your body against forming some types of cancer. They are rumoured to do wonders for you skin. Making you beautiful from the organs out.
8. Vitamin C. Besides boosting your immune system, Vitamin C also helps keep your gums healthy and helps your bruises heal faster. Vitamin C is also an antioxidant.
9. Vitamin E. This powerful vitamin has benefits for your heart, skin, eyes, brain, and may even help prevent Alzheimer’s Disease. A diet high in grains, nuts, and dark leafy greens is full of Vitamin E.
10. Phytochemicals. Plant-based foods provide phytochemicals, which help to prevent and heal the body from cancer, boost protective enzymes, and work with antioxidants in the body.
11. Protein. That protein is good for your body is no surprise. It may be a surprise to learn that most Americans eat too much protein and in forms such as red meat that are not healthy ways of getting protein. If you too roll your eyes every time you hear the absurd question, “Where do you get your protein?” you know that they don’t know where the best sources of heart healthy protein is. Beans, nuts, peas, lentils, and soy products are all great ways to get the right amount of protein. It’s not difficult is much more varied.

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Which Diseases Can I Avoid by Eating Vegan?  
Julia Ott wrote this on Feb 28, 2014

Word Count: 504
Time to Read: 2 minutes

Want to try a vegan diet?
We created a meal planner app to help you! Get your fresh customized meal plan full of delicious, quick, budget friendly, healthy recipes.

GET YOUR MEAL PLAN!

Eating a healthy vegan diet has shown to prevent a number of diseases. Find out from the list below what you could potentially avoid just by switching to a healthy, balanced vegan way of eating.
​

1. Cardiovascular disease. Eating nuts and whole grains, while eliminating dairy products and meat, will improve your cardiovascular health. A British study indicates that a vegan diet reduces the risk for heart disease and Type 2 diabetes. Vegan diets go far in preventing heart attack and stroke, as your not clogging yourself with saturated fats and cholesterol.
2. Cholesterol. Eliminating any food that comes from an animal and you will eliminateall dietary cholesterol from your diet. You read that correctly. If only the National Health System promoted a vegan diet. We could save thousands of lives and millions of dollars.
3. Blood pressure. A diet rich in whole grains is beneficial to your health in many ways. A major advantage is lowering high blood pressure.
4. Type 2 diabetes. Not only is a vegan diet a weapon against Type 2 diabetes, it is also “easier to follow than the standard diet recommended by the American Diabetic Association.”
5. Prostate cancer. A major study showed that men in the early stages of prostate cancer who switched to a vegan diet either stopped the progress of the cancer or may have even reversed the illness.
6. Colon cancer. Eating a diet consisting of whole grains, along with fresh fruits and vegetables, can greatly reduce your chances of colon cancer.
7. Breast cancer. Countries where women eat very little meat and animal products have a much lower rate of breast cancer than do the women in countries that consume more animal products. (See the China Study)
8. Macular degeneration. Diets with lots of fresh fruits and vegetables, especially leafy greens, carrots, pumpkin, and sweet potatoes, can help prevent the onset of age-related macular degeneration. (Age related macular degeneration is a medical condition that results in a loss of vision in the center of the visual field [the macular]because of damage to the retina.)
9. Cataracts. Much the same way macular degeneration is headed off by a vegan diet, cataracts are also thought to be prevented through the intake of the same fruits and vegetables. Produce high in antioxidants are also believed to help prevent cataracts.
10. Arthritis. Eliminating dairy consumption has long been connected with alleviating arthritis symptoms, but a new study indicates that a combination of gluten-free and vegan diet is very promising for improving the health of those suffering from rheumatoid arthritis.
11. Osteoporosis. Bone health depends on a balance of neither too much or too little protein, adequate calcium intake, high potassium, and low sodium. With a healthy vegan diet, all four of these points set a perfect scenario for preventing osteoporosis.High protein intake will leach the bones of calcium in attempts to digest the dense amino acids. This is especially important for women over 50.

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The Incredible Health Benefits of a Vegan Diet  
Julia Ott wrote this on Jan 29, 2018

Word Count: 1531
Time to Read: 8 minutes

Want to try a vegan diet?
We created a meal planner app to help you! Get your fresh customized meal plan full of delicious, quick, budget friendly, healthy recipes.

GET YOUR MEAL PLAN!

Planning on going green and taking up vegan living?

The benefits of this option aren’t only for the animals. There are incredible health benefits for you too. You’ll have a clean conscience and still eat some of the tastiest food on the planet - we promise.
You’ll be contributing towards making the environment better too. A vegan’s carbon dioxide footprint is less than half the size of a meat eater.

Of course, no one’s perfect and we’re all working on improving ourselves and getting that number down. But it’s a start!

Here are the important ways in which vegan living makes you a healthier and happier person.

Why Vegan?Vegan living is all about living better and improving your body’s natural functions.

In its simplest description, it’s commonly said that a vegan diet is the lack of dairy and meat from all meals. But that’s a reductionist explanation.

It doesn’t explain anything about why you’d choose to do that. Or accept that there are great reasons behind the choice.

It also doesn’t go anywhere close to explaining how exciting vegan diets actually can be. It only focuses on what is lacking from them.

In conjunction with an active lifestyle, you’ll start to feel fantastic in just a few weeks.

A Vegan Diet’s Weight Loss PropertiesIf you’re thinking of going vegan to lose weight, that’s a great start.
Weight loss is one of the first things which interests people about the vegan diet. New vegans lose an average of 10 pounds over a 10 month period - not shabby!

If you do want to lose weight, switching your diet may not be enough. You’ll still need to engage in decent exercise a few times a week in order to lose weight effectively. Besides, exercise has its own health benefits that play perfectly into a vegan lifestyle.

Once you’ve reached your goal, congratulations! But why stop just because you’ve shed a few pounds? There are plenty of other reasons to carry on living as a vegan.

Live a Longer and Healthier LifeAs a vegan, you’ll benefit from decreased cholesterol and a lower risk of heart disease.

This improves your chances of living longer and being healthier for longer into your old age too.

In fact, it has been estimated that a global switch to plant-based diets could save up to 5.1 million lives by 2050. And that’s just diets which reduce meat, not cut it out altogether.

So think of the benefits fully plant-based diets will bring you! In fact, the same study reports that a global switch to veganism would raise that number to 8 million lives.

Staves Off DiseasesGoing vegan helps your body’s systems to keep a number of diseases at bay. Just as one example, vegan living has been shown to be an effective defense against osteoporosis.

This is a condition in which the density of bones, and their structural soundness, deteriorates as we age. It can lead to bones fracturing and breaking more easily.

As an incredibly debilitating disease for some older people, you’ll want to do everything you can to avoid it. And vegan living can contribute towards preventing it.

As another example, high-fiber diets - which vegans are very likely to follow - result in better protection for your heart. Adding a healthy dose of nuts to your diet adds further protection, as they contain many essential fatty acids.

However, they contain a high-calorie count - so you shouldn’t go over the top. And to be clear, you shouldn’t be eating salted nuts every day. Too much sodium chloride can lead to high blood pressure, among other negative symptoms.

Plus, you’re less likely to be obese if you follow a healthy vegan diet.

Vegan Living Can Help to Prevent DiabetesDiabetes can be a really unpleasant and dangerous disease. But veganism plays a strong role in its prevention.

One study found that vegan living was fairly comparable to a specially designed diet for diabetics. Researchers concluded that a low-fat vegan diet was associated with reduced body weight and increased insulin sensitivity, as well as reduced cardiovascular risk.

Being insulin sensitive means that your blood can be regulated by only a small amount of insulin. This takes demand away from the pancreas, which is the organ producing this hormone.

The result is that it’s easier for your body to manage its blood glucose levels. Insulin resistance is the opposite of insulin sensitivity. This is a key symptom in type 2 diabetics - their pancreas struggles to manage blood glucose levels because it has more work to do.

Blood sugar can spiral, leading to dangerous symptoms. A vegan diet can help to prevent all of these outcomes.

The research does caution that more research needs to be done into the effects of a vegan diet on potential diabetic complications. But it’s very interesting to see that it can be so effective in other areas, and does perhaps have promise in others.

It Balances Your HormonesVegan living is generally effective at balancing hormones.

It makes your thyroid function better. This is the part of your body which is responsible for regulating a number of systems. Including your metabolic rate.

However, the change to a vegan diet can occasionally cause a few problems. This is usually because you haven’t quite figured out how to balance the diet yet, which will come with time.

If you think you’re experiencing some negative results from a vegan diet, don’t be afraid to look into vegan-friendly supplements.

It’s important that you get all your essential minerals and vitamins in the right amount.

The Nutritional Quality of Your Diet IncreasesA quality diet is important for everybody. Think of vegan living as a shortcut to achieving this!

There’s no need to worry about the effects of dairy, meat and fish on your body. If you just cut them out, you’re left with highly nutritious options.

These are the equivalent (or better!) of a meat dish, in terms of flavor. But they’re far better for you.

However, it’s worth noting that a vegan diet is associated with a lower calcium intake. You can combat this with regular helpings of kale, almonds and chia seeds, among other high-calcium content plants and nuts.

Vegan Living Is a Healthy Choice for Pregnant WomenA vegan diet can be really beneficial for pregnant women. It contains all the essential minerals and vitamins you need during a pregnancy,
Plus, it’s delicious and healthy, passing on all its benefits to your little one!

There’s plenty of protein in potatoes, beans and spinach. Turn to oatmeal and brown rice as a source of iron. And avocado, cereal and asparagus will help you get enough folic acid, which is vital during pregnancy.

These are three of the most important things you need to make sure you’re getting enough of while you’re pregnant. Of course, you should always check in with your doctor regularly to make sure everything is OK and that your diet is suitable.

Less Chance of Developing Certain CancersIt’s not a nice topic, but cancer affects millions of Americans every year. It’s sad but true.

You’ll be glad to hear that healthy vegan living reduces the chance of your body developing certain cancers. Fiber intake is important in preventing cancers.

So a vegan diet can reduce the chance of colorectal cancer by 16%.

Vegan women, meanwhile, experience a 34% lower occurrence rate of female-specific cancers, such as ovarian and cervical cancers.

Fat also raises cancer risk, so a low-fat vegan diet is a good route to help avoid this. And vegetables (including whole grains) have many properties which can help to prevent the development of tumors.

Vegans Generally Have Lower BMIsBody Mass Index (BMI) is a scale used to measure how healthy a person’s weight is. It’s calculated using a person’s weight and height.

Vegans have a lower BMI than the average person. They are less likely to have large build-ups of subcutaneous fat, and less fatty arteries.

This makes them healthier on two counts, as both of these factors can dramatically affect a person’s health.
I Want to Learn More About Vegan LivingWe’re not pushy - we understand it’s a process. Even if you’re already a vegetarian, the step to becoming a vegan can be quite dramatic.

No more eggs, milk, honey or beer (unless it’s special vegan beer!). It’s quite a change.

Luckily, there are plenty of delicious alternatives to these. You just haven’t discovered them yet.

For example, did you know you can make vegan cheeses using a number of common ingredients, including nuts, potatoes and chickpea flour? Try them out, they’re delicious!

So we’re confident that when you do, you’ll be every bit as happy as a vegan as you were before.

In fact, you’ll be happier, knowing that your impact on the planet is minimal. And that there’s no unnecessary suffering to support your lifestyle.
​
Tuck into the rest of our blog to learn how to do vegan living without missing out.

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10 Plant Based Protein Sources You Need In Your Diet  
​Julia Ott wrote this on Jul 31, 2017

Word Count: 1673
Time to Read: 9 minutes

Want to try a vegan diet?
We created a meal planner app to help you! Get your fresh customized meal plan full of delicious, quick, budget friendly, healthy recipes.

GET YOUR MEAL PLAN!

There are a lot of reasons that make people decide to stop eating meat.

The two main reasons center around animal cruelty and health. It’s important to remember, however, that simply going vegetarian or vegan and being healthy are two different things.
​
Being a vegetarian or vegan means that you have to plan out your diet with care. If you don’t, there are essential nutrients -like protein- you could miss out on or not get enough. This will affect your ability to lead a healthy lifestyle.

Luckily, there a lot of plant-based protein sources that are not only easy to use but delicious as well!
Let’s take a look at 10 of these sources so that you can make sure you are getting everything you need from your diet.

1. Tempeh

Tempeh is a fermented soy bean product that originated from Indonesia several hundred years ago.

It’s our absolute favourite vegan protein source here at vegan.io packing a whopping 19 grams of protein per 100 grams! It has a distinctly nutty flavour and is a bit of an acquired taste. Tempeh is not a processed food and on top of that it’s great for gut health because it’s fermented.

Tempeh soaks up flavours very well so makes a great meat substitute, like in our sticky miso rice with teriyaki tempeh.

2. Tofu

There is a good chance that you are eating a good amount of tofu as a part of your diet. It is one of the most popular meat substitutes on the market today.

The best part about tofu is its flexibility. You can flavor it however you want, and it comes either hard or soft so you can decide what texture you want for each dish. It goes well with anything, absorbing the flavors you decide to add.

It contains 12.1 grams of protein per 100 grams and is animal fat and cholesterol-free, making it a vegetarian super food. Remember however that it is still a processed food, so it shouldn’t be used as your only plant based protein.
​
3. Lentils

Just one cup of lentils packs a whopping 18 grams of protein.

In addition to being a plant based protein, they also contain fiber, another important aspect of maintaining a healthy vegetarian diet.

Lentils are a great addition to many of the foods that you already eat. If you want to add a different texture to your soups or salads, add a cup of lentils and enjoy.

When mixed with some garlic, bread, and marjoram, you can also form them into hamburger patties to give your guests a healthy and animal-free meal that are sure to enjoy.

4. Quinoa

Quinoa is actually a seed from the leafy part of the beat and spinach plant family. It has 8 grams of protein for each cup, and also contains fiber and antioxidants!

Much like the other plant based protein items on this list, it is extremely flexible. You can add it to just about any dish. It can be cooked, baked, and added to just about any dish you can imagine.

Make sure you wash it before use, however, as it has a natural coating that can make it very bitter.

5. Seeds As a Plant Based Protein

Sunflower, pumpkin, and other types of seeds are all great sources of protein as well as minerals.

Depending on the type of seed you use, they can add a variety of flavors to any of your dishes. This means that you can experiment with different seeds in different dishes.

You can use them as an ingredient in your favorite soup or salad, as well as using them to bake by grinding them up. Using them for deserts and as part of a granola or snack mix can also help fight off cravings that are high in sugar.

6. Nuts

Nuts, much like seeds, are great sources of protein and minerals.

They are also extremely flexible as well. There’s not much that you can’t do with them, including mixing them with other plant based protein foods such as seeds.

Add them to salads or on top of any meal. You can blend them and use them to make your own butter, providing a tasty, healthy, and protein rich boost to just about anything.

Almonds work amazingly well for making a butter. It is not only healthier than regular processed peanut butter but a little grittier as well, which makes it wonderful for bread and perfect for your pre-workout smoothies.

You can also just eat them as they are. Just like seeds, different nuts have different flavors ranging from sweet to more of a bland flavor.
For the bland ones, use them to add texture to your dishes. The sweet ones will go great mixed in with any desert.

7. Soy Milk

There are two great things about soy milk. First, you don’t have to worry about the terrible conditions that dairy cows are put in while you are drinking it.

Despite what the talking cows in the television commercials proclaim, the dairy industry thrives on animal suffering, and any product that can take money away from them is optional.

Soy milk is also much healthier for you than regular milk. It has 8 grams of protein in just one cup, along with a number of heart-healthy components, making it a must-have plant based protein.

There are also studies that show that organic soy can actually cut down on the risk of cancer. There are sweetened and unsweetened versions, along with regular and almond soy.

You can use soy milk just as you would regular milk, putting it in your cereals or any recipe that calls for it. Perhaps the best use of it, however, is pouring it into a glass and drinking it.

8. Nutritional Yeast

Another product that takes away from the dairy industry while giving to you. Nutritional yeast provides both B vitamins and 4 grams of plant based protein for every tablespoon.

It comes in powdered form, making it easy to use. Since it has a cheesy taste to it, you can add it to your soy milk to create a vegan cheesy sauce.
You can also put it into dips and sauces, and use it on top of salads and in soups as well. For its versatility and taste, it should be considered a key part of any vegans dietary habits.

9. Beans

Not only are beans a great way to add protein and carbohydrates to your meals, but they are also versatile and delicious. There is a wide variety of them with different uses and flavors, meaning the possibilities are endless.

You serve as great sides to anything that you are eating. You can also use them as a meat substitute. Many restaurants will willingly swap out the meat in their products for beans, making their food healthier and animal free.

You can also use these beans to make dips and put them into soups or on top of sandwiches. An old southern favorite is to put pinto or kidney beans into a bowl with cornbread.
These are great for bulking up too. Check out our chickpea protein shake.

10. Chia Seeds

We put this one separate from the other seeds due to its uniqueness. Unlike other seeds, these are known for being able to absorb water and become a gel-like substance.

This probably doesn’t sound very appealing until you think of what this can be used for.

You can mix your chia seeds with soy milk to make a yogurt type snack that is not only tasty but packs a protein punch. You can also use them in oatmeal, cereal, and other dishes that require water to cook.

11. Spirulina

Ok, we said we were only going to list 10 but we couldn’t leave out Spirulina!

Spirulina is one of the top plant based protein items because of how much protein it has as well as its sweet and nutty flavor. It might just be the best-kept secret of the plant based protein foods.

It has a rich green color, which will turn anything mixed with it green. St Patrick would be proud!

While the color aspect of it is cool, the real awesomeness shines through when you look at the health benefits. It has been shown to increase energy, lower the chances of stroke and cancer, and will reduce cholesterol.

It can be enjoyed in a number of different ways. It is often seen as one of the ingredients in the green nutritional supplements that have become popular, but you can use it to make wonderful smoothies as well as just about any dessert.

There are a lot of these types of “super-foods” that claim to have immense health benefits. There are very few of them that have been backed up by a lot of peer-reviewed studies like spirulina has.


Experiment and Have Fun!

One of the best things about being vegan/vegetarian is experimenting with different food combinations that most people wouldn’t think of. This is especially true when making sure that you are meeting your nutritional needs.

You can use various plants to not only get all of the plant based protein that you need but also to add some spice to your dinner life. You will experience new flavors without having to worry about contributing to animal suffering.

These ingredients are all fairly cheap as well. One of the biggest misconceptions about vegan life is that it’s too expensive to be enjoyed by everyone. With these plant based proteins and some other items, you can actually eat cheaply!

We have easy to follow recipes as well for every meal, including appetizers and snacks. Make sure you sign up for our vegan meal plans as well, which will help to make sure you get all of the plant based protein you need!

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Vegan Grocery List for Beginners
 Matt Beedle wrote this on Mar 18, 2019

Word Count: 3223
Time to Read: 17 minutes

Want to try a vegan diet?

We created a meal planner app to help you! Get your fresh customized meal plan full of delicious, quick, budget friendly, healthy recipes.
​
GET YOUR MEAL PLAN!

Contents

• Vegan Grocery List for Beginners
• Planning
• Understanding the Ingredients
• The Basic Pillars of a Vegan Grocery List
  • Fruit
  • Vegetables
  • Grains
  • Legumes
  • Nuts and Seeds
  • Spices and Herbs
  • Vinegars and Sauces
  • Dairy Substitutes
  • Oils and Fats
  • Condiments
  • Sweeteners
  • Other
• Junk Food
  • Fake Meat
  • Breakfast
  • Snacks
  • Sweets
• Supplements
• How to Make a Vegan Grocery List
• Free Meal Plan and Grocery List to Download
• Free Grocery List Template
• Conclusion

Vegan Grocery List for Beginners

Whether you’re going vegan for moral or nutritional reasons, re-hauling your entire diet is a major life change, and the whole process can seem overwhelming.

But that doesn’t mean it has to be difficult. As long as you do your research and take time for preparation, creating a brand new vegan shopping list will be a breeze.

Or maybe you’ve already started your vegan lifestyle, but are looking for some inspiration or ways to avoid nutrient deficiencies.

Just because you have chosen to remove animal products from your diet, it doesn’t mean that you have to limit yourself from delicious food options or miss out on important nutrients.
A well-balanced vegan diet can be chock full of fibers, minerals, and vitamins. It can lead to weight loss, lower cholesterol, and even lower your risk for heart disease.

We’re here to give you a run down on how to make a healthy vegan shopping list, for newbies and experienced vegans alike.

Planning

Before we get into the specifics of your vegan shopping list, it is important to stress how much a little preparation can help you along the way.

You wouldn’t walk into a grocery store without a list, right? That’s a pretty easy way to spend half of your day wandering a store aimlessly and getting home only to realize you forget half of the stuff you wanted.
So before you even get started on a list, think about the week ahead of you.

How many meals will you need to prepare? Are you planning on eating out for any of your meals? Are there any nights where time will be limited, and you need a quick and easy dinner?

Ask yourself all of these questions and then some to help decide what you want to eat for the week. Check out some different recipes in cookbooks, on vegan food blogs, or ask your friends and family for ideas. This will make planning your vegan shopping list simple.

If you’re just getting into the vegan lifestyle or don’t have much experience with meal prepping, it’s best to start easy and work your way up. For example, pick some recipes that you’re really comfortable with, then one or two new ones you want to try out.

It’s also a good idea to plan on having leftovers for some of your meals, that way you don’t feel the need to prep and cook for every single thing you eat throughout the day.

This is where Vegan.io can help by the way. If you use our meal planning app we will create grocery lists for you, and you can even filter out ingredients that you can’t get or don’t like.

Understanding the Ingredients

Another step before making your vegan shopping list is being in the know about what ingredients aren’t vegan.

I know, you would think it’s pretty simple, avoid animal products, right? But there are a lot of sneaky ingredients lurking in food that would surprise you.

These non-vegan ingredients are usually fillers or additives and can make shopping for packaged foods difficult. Some of the common offenders to look out for are whey powder, bone char, butter fat, carmine, and gelatin.

You can check out a full list of animal derived ingredients on PETA’s website.
Did you know that Oreos are vegan?

The Basic Pillars of a Vegan Grocery List

We’ll start off with the main areas for a healthy plant based diet.

Fruit

Fresh, frozen, and dried fruits should all be utilized in your vegan shopping list.

Just like frozen vegetables, frozen fruit will be full of vitamins and nutrients due to the fact that it’s frozen at peak ripeness. Use frozen fruits in smoothies for a nutritional start to your day, or top of your morning oatmeal with some fresh slices of strawberry.

We try to use frozen wherever possible in our meal plans to avoid leftovers.

Dried fruit is a great option for healthy snacking, which is essential to fighting cravings and avoiding bad moods.

One thing to keep in mind though is to not overdo the amount of fruit you add to your diet. It’s easy to think fruit is good for you, and therefore you can eat it non-stop, but too much fruit can lead to too many carbs.

• Apple
• Avocados
• Bananas
• Cantaloupe
• Cherries
• Figs
• Grapes
• Honeydew
• Jackfruit
• Kiwi
• Lemons
• Limes
• Mango
• Peaches
• Pears
• Pineapple
• Plums
• Watermelon

Berries

• Cranberries
• Blueberries
• Blackberries
• Strawberries
• Raspberries

Citrus

• Grapefruit
• Lemon
• Lime
• Orange
• Tangerine

Dried Fruits

• Apricots
• Banana chips
• Cranberries
• Dates
• Figs
• Goji Berries
• Mango
• Prunes
• Raisins
• Strawberries

Frozen Fruit

• Blueberries
• Blackberries
• Mango
• Mixed fruit blends
• Mixed berries
• Pineapple
• Strawberries
• Raspberries

Vegetables

Obviously, vegetables are going to be a huge part of your healthy vegan grocery list. Stock up on a variety of fresh and frozen veggies to ensure you don’t get bored with your meals.

Leafy greens are a great staple to have in a vegan diet. Just one cup of kale can provide you with whopping amounts of vitamins, like 206% of your daily value of vitamin A.

Shopping for in-season vegetables is a great way to get the best produce, and if you find a good deal, don’t be scared to stock up and freeze some for the future.

Buying frozen veggies will help you in the long run, due to their long life and versatility. They can be steamed, stir-fried, baked, whatever your heart desires. Another bonus of frozen veggies is that they are flash frozen when they are ripe, ensuring you get all of the good nutrients and antioxidants.

• Acorn squash
• Artichoke hearts
• Asparagus
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Cucumber
• Eggplant
• Mushrooms
• Garlic
• Onions
• Peppers
• Radish
• Spaghetti Squash
• Tomatoes
• Turnips
• Zucchini

Starchy Vegetables

• Beets
• Butternut squash
• Corn
• Parsnips
• Pumpkin
• Sweet potato
• Yam

Green Leafy

• Arugula
• Bok choy
• Butter lettuce
• Collard Greens
• Kale
• Leaf lettuce
• Romaine
• Salad mixes
• Spinach
• Swiss Chard

Frozen

• Broccoli
• Brussel Sprouts
• Carrots
• Corn
• Edamame
• Peas
• Spinach

Grains

Whole grains are great sources of complex carbs, protein, vitamins and minerals.

Refined grains are processed and not as healthy. They are digested much faster and cause insulin spikes.

Stick to whole grains wherever possible. So for example substitute white rice for black rice.

Amaranth and quinoa are 2 of the few plant based complete protein sources. They also make a great rice substitute.

Grains do contain some antinutrients. Sprouting helps to reduce these.

Whole

• Amaranth
• Barley
• Buckwheat
• Bulgar
• Cornmeal
• Farro
• Freekeh
• Kamut
• Millet
• Oats and oat bran
• Orzo
• Rice (wild, black, brown)
• Rye
• Sorghum
• Spelt
• Wheatberries
• Whole-wheat flour

Refined

• Bread (white)
• Couscous
• Pasta
• Rice (white)
• Seitan
• Tortilla
• White flour

Beans and Legumes

Beans are the richest source of vegan protein.

They are also packed with many other important nutrients such as zinc, potassium, iron, B vitamins and magnesium.

Pair them with some vitamin C to improve iron bioavailability.

It’s important to integrate them into your diet. They are also super cheap if you buy them dry!
One of my favourite high protein breakfast recipes is this Chickpea Protein Shake

Dried beans contain antinutrients, which impede nutrient absorption, so it’s important to process them properly. They need to either be soaked overnight with a couple of teaspoons of apple cider vinegar, or cooked on a high heat in a pressure cooker.

But don’t be too worried! Getting some of these antinutrients is good for you.
For example, consumption of phytates has been found to help prevent kidney stones, diabetes, cancer and coronory heart disease.

Canned beans are already low in anti-nutrients, which are destroyed during processing. One study showed lectin was reduced to less than 0.1% of its original level

When buying soy products it’s important to look for non-GMO. In the 1990s GM soy crossed with peanut was created. It now makes up 90% of all soy products.

GMO foods like this may well be the cause of the spike in food allergies in recent years.

Soy

• Tempeh
• Tofu
• Edamame

Other

• Adzuki beans
• Black beans
• Black-eyed peas
• Chickpeas
• Chickpea flour
• Fava beans
• Kidney beans
• Lentils
• Lima beans
• Mung beans
• Navy beans
• Peanuts
• Peas
• Pinto beans
• Split peas
• String beans
• White beans

Nuts and Seeds

Nuts and seeds are a great source of healthy fats on a plant based diet. Fat gets a bad wrap but it’s essential for your health.

Along with fat nuts are also a great source of vitamin E, copper, manganese, selenium, zinc and various antioxidants.

They are naturally satiating, so although higher in calories they keep you full for longer. In fact one review of 31 trials found that people who included extra nuts and seeds in their diet lost about 1.4 extra pounds compared to those that didn’t.

• Almonds
• Almond Flour
• Brazil Nuts
• Cashews
• Chia
• Flaxseeds
• Hazelnuts
• Hemp seeds
• Macadamia nuts
• Pecans
• Pine nuts
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Tahini (sesame seed butter)
• Teff
• Quinoa
• Walnuts

Spices and Herbs

Spices and herbs can make a huge difference to the end result of a meal.
They can make it bitter, cooling, earthy, floral, fruity, herbaceous, hot, nutty, piney, pungent, sour, spicy, sulfury, sweet and woody.

However, did you know that they are also packed with antioxidents and other health benefits?

Curcumin is a potent anti-inflammatory with effects comparible to ibuprofen, but without the health risks. It’s also anti-microbial and helps against cancer.

Garlic is another antimicrobial that also decreases blood pressure and tastes great of course.

Parsley promotes health hair due to a flavanoid called apigenin. Plus it helps prevent halitosis and flatulence.

• Basil
• Chives
• Cilantro
• Cinnamon
• Chili powder
• Cumin
• Dill
• Garlic
• Green onion
• Ground ginger
• Nutmeg
• Oregano
• Paprika
• Parsley
• Rosemary
• Thyme
• Turmeric

Milk Substitutes

There are loads of great plant based milk products out there.

• Almond milk is one of the most popular, and it’s super easy to make too!
• Cashew milk is super creamy. It can be a bit pricy though.
• Coconut milk is another really creamy one. It tastes great but there are 230 calories per 100g, due to the high saturated fat content.
• Flax milk is a bit thinner than other milk substitutes. It’s contains omega-3 though.
• Hazelnut milk tastes great in coffee. It’s low calorie and a great source of B vitamins. Another expensive one though.
• Hemp milk is another thinner one. It contains lots of calcium.
• Macadamia milk contains omega-7, which is a rare fat. It helps against insulin resistence, high blood pressure and obesity.
• Oat milk is full of fiber, has 0 saturated fat and contains 5 grams of protein per cup.
• Rice milk is very light and watery. Good for those with soy/nut allergies.
• Soy milk is probably the most commonly used milk substitute. It’s a decent creamy substitute for regular milk, but stick to non-GMO.     

Oils and Fats

The are lots of people who follow the whole food plant based vegan diet which contains no processed oils.

We still use oil in our plant based recipes, but only very small amounts.

Some oils have a low smoke point. This is the point where they start to produce toxic fumes and free-radicals. So you want to avoid those for frying.

Extra virgin olive oil has a smoke point of 160°C, so use this one for drizzling on salads.

Olive oil on the other hand is great for frying.

Coconut oil is another good oil to add to your grocery list for frying.

Avocado oil is packed full of vitamin E and lutein, which may reduce the risk of cataractrs and macular degeneration.

It’s great for frying and for drizzling but it’s on the expensive side. Definitely worth it if you have the extra $.

• Almond oil
• Avocado oil
• Canola oil
• Coconut oil
• Coconut butter
• Extra virgin olive oil
• Grapeseed oil
• Macadamia oil
• Olive oil
• Rice bran oil
• Sesame oil

Sweeteners

• Agave syrup
• Coconut sugar
• Maple syrup
• Molasis
• Rice syrup

Condiments

• Apple Cider Vinegar
• Apple Sauce
• Baked Beans
• Balsamic Vinegar
• Curry Paste (check if it contains shrimp)
• Dark Soy Sauce
• Guacamole
• Hummus
• Kombucha
• Lemon Juice
• Liquid Aminos
• Miso Paste
• Mustard
• Rice Vinegar
• Salsa
• Soy Sauce
• Water Kefir

Other

Here are ingredients that we didn’t know where else to put, but that doesn’t mean that they’re not important.
Actually fermented foods are full of health benefits. Particularly natto, which is one of the highest sources of vitamin K2.

• Kimchi
• Natto
• Nutritional Yeast
• Seaweed
• Sauerkraut
• Vegetable Broth

Junk Foods

So that’s the end of the healthy plant foods that you should be eating in order to be a healthy vegan.
Now onto the junk foods. Adding a few of these to your grocery list occassionally won’t hurt, but try to avoid eating them regularly.

If you are currently transitioning to a plant based diet then the fake meats can really help.

Fake Meat

There are lots of fake meat products out there on the market so we’ve just listed a few of the newer ones.
Popular brands are Beyond Meat, MorningStar Farms, Gardein, Tofurky, Field Roast, Yves Veggie Cuisine, Trader Joe’s, Lightlife, Boca Burger, Sweet Earth Natural Foods, Simply Balanced.

• Beyond Meat Burger Patties
• Field Roast Vegan Sausages
• Upton’s Naturals Chili Lime Carnitas Jackfruit
• Tofurky Treehouse Tempeh Smoky Maple Bacon Marinated Strips
• Field Roast FRuffalo Wings
• Gardein Classic Meatless Meatballs
• Yves Veggie Pepperoni Slices
• Sweet Earth Foods Hickory & Sage Benevolent Bacon

Breakfast

You may be surprised to know that most breakfast cereals are full of sugar, even the “healthy” ones.
Granola is full of sugar and fat. If you check the serving size on the side of the container it’s a huge amount of calories in a tiny amount.

Here’s our list of not so healthy breakfast items:

• Bagels
• Cereal
• Granola
• Muesli
• Pancake Mix
• Waffle Mix

Snacks

• Crackers
• Corn Chips
• Donuts
• Potato Chips
• Pretzels

Sweets

• Candies (check that they don’t contain gelatin)
• Cookies
• Chocolate
• Oreos
• Popcorn

Supplements

B12 This vitamin is not available from food sources in a vegan diet. It’s very important to supplement. A B12 deficiency can lead to depression, paranoia, delusions, memory loss and more

DHA/EHA These omega-3 oils may help to lower blood pressure, reduce the likelihood of heart attack or stroke and lower inflammation. Omnivores would supplement with fish oil, but vegans can supplement with algae oil (where the fish get theirs from).

Creatine can increase muscle mass, strength and exercise performance. It may also help with parkinsons disease, improve brain function and reduce fatigue. There are no sources in the vegan diet.
Iodine is important for your thyroid health. If you incorporate seaweed into your diet then there is no need to supplement. It’s actually pretty easy. Just throw nori flakes into some of your meals.

Vitamin D3 Just 5-30 minutes of sun exposure between 10am and 3pm twice a week to the face, arms, legs or back without sunscreen is enough to boost your vitamin D3 levels, according to the NIH. However, if you aren’t lucky enough to have sun all year around, it’s a good idea to supplement.

How to Make a Vegan Grocery List

So now you know about all the ingredients, but how to actually create your own list?

1. Find some websites where you can search for recipes by ingredients. You can do that on our recipes page here.
2. Choose some healthy ingredients from different categories in this blog post and search for recipes containing them.
3. Pick out breakfast, snack and dinner recipes for the week. To save cooking time you can have leftovers from dinner for lunch on the following day.
4. Once you have all your recipes collect all the ingredients, add them to your grocery list and you are ready to head to the store!

Of course this is a bit of a pain. It’s much easier to signup to our meal plan service and let us do all the hard work for you!

Free Meal Plan and Grocery List
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Here’s a free bonus for you! A full one week vegan meal plan and shopping list created by our algorithm.
This plan was generated for a woman, aged 30, moderately active, aiming to lose weight.
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If you would like a meal plan customized for you and your family then signup for a trial today!

Vegan Meal Plan

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Vegan Meals Prepared at Home

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Vegan Meals Available on Market

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The objectives of the followers are to reduce death and disability from diabetes, heart disease, and several other health disorders developed due to improper eating and physical inactivity, and emotional imbalance due to today's stressful activities.

Diet & Lifestyle Guidelines for Good Health

A balanced diet is one that provides adequate amounts of various nutrients to maintain health and well-being. Protein, carbohydrate, fat, vitamins, minerals and water are all nutrients. Each nutrient has a particular function in the human body. The amount of each individual nutrient needed to maintain an individual’s health is called the nutrient requirement. Nutrient requirements vary depending on age and gender but level of physical activity, body status (such as pregnancy), dietary habits and genetic background are also important factors. 

Here the word "health" refers to a state of complete emotional and physical well-being by living a healthy lifestyle. Good health is central to handling own stress and living a long and active life” with increase productivity.  Health literacy is a lifelong learning process getting towards the betterment of health. Dietary Advice:  "Healthy eating involves a variety of foods. If we set aside the idea that there is such a thing as a 'healthy' or 'unhealthy' food, and instead eat a wide range of foods, then we might just end up with a diet that is not only balanced and reasonably healthy but also enjoyable. It could also be that deriving pleasure from food, rather than living in fear of it, might soon be shown to be a critical factor in a truly healthy lifestyle."

Diet & Lifestyle Guidelines: 

1. Minimum refined or processed foods. Minimum Ghee, Oil  or Sugar. If one is on no chronic medications then two tsp. of ghee/oil and two tsp. of sugar maximum allowed per day. 

2. Eat from all five food groups: fruits, vegetables, grains, legumes and nuts & seeds (spices are recommended).

3. Eat about 1% of your body weight in fruits every day. Include one cup of berries.

4. Eat about 1% of your body weight in vegetables (at least half of those in green leafy) every day. 

5. For Omega-3: Eat 1 tbsp. Flaxseed (ground) and five walnuts every day. 

6. Take vitamin B-12 supplement. Vitamin D-3 supplement only if you are deficient and you don’t get in the sun much. 

7. Keep your body hydrated at all times. Drink minimum 1/2 liter warm water first thing in the morning before brushing your teeth. Eat your water as much as possible (from fresh fruits and vegetables).

8. Start Intermittent Fasting. Slowly reduce your eating window to 8 or even 6 hrs.  

9. Do extended fasting, water only, for 24-36 hours twice a year. 

10. Walk 10,000 steps or more every day or a minimum of 150 minutes per week exercise of choice you like the most.

11. Love your family and friends unconditionally and stay connected.  

12. Pray regularly and have a positive attitude full of gratitude.  

​13. No other restrictions. Eat variety; everything you like and some of what you don’t like.