Grab your sustainable grocery bags, because we're going shopping for vegan-friendly foods. When you decide to commit to a vegan diet (whether for good or for a select period of time), a key component to your success is setting up your kitchen with all things vegan.

The good news is that you'll still be shopping for the vegetables, fruits, and grains you've already been purchasing, but you need to leave the yogurt, eggs, and chicken sausage at the store. Get ready to load your cart with some of the nutritious foods listed below (but, seriously, don't buy everything on this list or you'd be wasting precious produce!). Happy shopping, veg-heads!

PLANT-BASED PROTEINS

Contrary to popular (and annoying) opinion, it isn’t hard to get enough protein on a vegan diet.

Soy Products

Edamame

Tofu

Tempeh

Nuts and Seeds

Almonds

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

Beans and Legumes

Adzuki beans

Black beans

Black-eyed peas

Chickpeas

Fava beans

Kidney beans

Lentils

Lima beans

Mung beans

Navy beans

Peanuts

Peas

Pinto beans

Split peas

String beans

White beans

Other

Wheat protein (seitan)

Soy, rice, hemp, or pea protein powders

 

CEREAL AND GRAINS

All grains are fair game on a vegan diet, but complex carbohydrates are higher-quality energy sources—and even contribute to better gut health—so try to stick with whole-grain, fiber-rich options instead of refined flours.

Amaranth

Barley

Buckwheat

Bulgar

Cornmeal

Couscous

Farro

Freekeh

Kamut

Millet

Oats and oat bran

OrzoRice (white and brown)

Rye

Sorghum

Spelt

Wheatberries

White flour

Whole-wheat flour

 

VEGETABLES

Duh. There shouldn’t really be any restrictions on vegetables on an average vegan diet.

Acorn squash

Artichoke hearts

Asparagus

Broccoli

Brussels sprouts

Cabbage

Carrots

Cauliflower

Celery

Cucumber

Eggplant

Mushrooms

Onions

Peppers

Radish

Spaghetti Squash

Tomatoes (yes, technically a fruit)

Turnips

Zucchini

Leafy Greens

Arugula

Bok choy

Collard Greens

Kale

Romaine

Spinach

Swiss Chard

Starchy Veggies

Beets

Butternut squash

Corn

Parsnips

Pumpkin

Sweet potato

Yam

 

FRUIT

Like vegetables, fresh fruits are one of the main pillars of a vegan diet. Some varieties, like mangos and grapes, are higher in fructose than, say, berries, but unless you’re really trying to watch your sugar intake, the natural kind in fresh fruit shouldn’t be much of an issue.

Apple

Avocados

Bananas

Cantaloupe

Cherries

Figs

Grapes

Jackfruit (great as a meat swap too!)

Mango

Peaches

Pears

Pineapple

Plums

Watermelon

Berries

Blueberries

Blackberries

Strawberries

Raspberries

Citrus

Grapefruit

Lemon

Lime

Orange

Tangerine

Dried Fruits

Apricots

Cranberries

Dates

Mango

Prunes

Raisins

 

PLANT-BASED OILS AND FATS

Butter is a no-no for vegans, but most plant-based oils are OK in moderation. If you’re particular about how your oil is processed, avoid refined types and look for “expeller-pressed” or “cold-pressed” on the label.

Almond oil

Avocado oil

Canola oil

Coconut oil

Coconut butter

Grapeseed oil

Macadamia oil

Olive oil

Rice bran oil

Sesame oil

 

SWEETENERS

Several forms of sugar are a-OK on a vegan diet. That said, here are some vegan-approved sweeteners.

Agave nectar

Beet Sugar

Brown rice syrup

Coconut sugar

Dates

Date syrup

Maple syrup

Raw cane sugar

Palm sugar

Stevia

Xylitol

 

HERBS AND SPICES

Herbs and spices are the ultimate secret weapons for adding tons of flavor to your food without resorting to processed condiments or unnecessary extra oil.

Basil

Chives

Cilantro

Cinnamon

Chili powder

Cumin

Dill

Garlic

Green onion

Ground ginger

Nutmeg

Oregano

Paprika

Parsley

Rosemary

Thyme

Turmeric

 

DRINKS

You have to kiss dairy goodbye, but these drinks will satisfy your need for something smooth or bubbly.

Almond milk

Cashew milk

Coconut milk

Coconut water

Club soda

Kombucha

Macadamia nut milk

 

MISCELLANEOUS

Look to these foods if you need an extra boost in terms of protein and vitamin intake, mineral absorption, or gut health.

  • Seaweed (for protein): kelp, spirulina, and agar agar
  • Fermented foods (for dairy-free, gut-aiding bacteria): miso paste, natto, tempeh kimchi, sauerkraut
  • Sprouted foods (for zinc absorption): sprouted beans, nuts, lentils, rice, quinoa, and bread
  • Nutritional yeast (for vitamin B12 and protein)

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Source: Great List