This is by no means a complete list, but stocking up on these staples will be a great starting point to have a diverse assortment of ingredients with which to make delicious plant based meals.
This is by no means a complete list, but stocking up on these staples will be a great starting point to have a diverse assortment of ingredients with which to make delicious plant based meals. Everything in moderation is a good starting point for your vegan journey. Keep in mind that you don’t necessarily need to stock up on every single one of these items at once. To avoid food waste, it’s best to shop with a few meal ideas in mind and focus on the specific ingredients you need to make them. Plus, the best shopping list is one that’s customized to your personal preferences. So add items you like and cross off the ones you don’t.
Fats & Oils / Seeds & Nuts
Seeds & nuts are an incredible source of healthy unsaturated fats, vitamins and protein. They also include the all-important omega 3’s, vitamin E, Magnesium and zinc.
Fruit (fresh or frozen)
Packed with tons of vitamins, minerals, antioxidants and fibre.
Beans & Legumes
Protein? Check. Iron? Check. Fibre? Check. You can buy beans and lentils canned or dried. Cans are easier and quick-to-cook, while dried varieties are cheaper but take significantly longer to cook
Little side note: Whole grains are much more nutritious than refined grains (like white bread and pasta) and will keep you feeling full for longer, so opt for whole wherever you can. Grains are the primary carb source for energy throughout your day.
‘Superfoods’ is just a marketing term referring to foods that offer a very high nutritional density. They’re packed with vitamins, minerals and antioxidants.
Vegetables (fresh or frozen)
Leafy greens are a great source of calcium and iron. Veggies supply that bowel-movement-enhancing fiber as well as rounding off the balance of vitamins and minerals with some bomb antioxidants
Swapping out dairy for alternatives is easy because there’s an abundance of options. Humans are also the only species that drinks milk past infancy and some experts argue that our bodies are not adapted to consume as much cow milk as we do. About 60% of adults have a lactose intolerance or reduced ability to digest it. Here are some delicious alternatives:
Herbs & Spices
A good selection of herbs and spices is crucial for vegan home cooking. You’ve probably already got most of the basics, but consider branching out a bit to really make the most of your plant-based dishes. They can seriously amp up the flavour of your vegan meals!
These alternatives are more nutrient dense. Refined sugar is pretty much ‘empty’ calories that have no nutritional value
The main supposed ‘pain point’ in a vegan diet are protein sources. A diverse and regular inclusion of these products will cover your daily protein needs. Soy products (ideally fermented) are a healthy addition to your vegan diet. Tempeh and tofu are both highly versatile, protein-packed soy foods. They’re a popular meat alternative and provide a complete protein source, alongside several other nutrients, including fibre and B vitamins. Load them on your salads, curries, stir-fries or any other meal that requires a protein-packed meat sub. Read more about vegan meat alternatives and vegan protein sources.
Sources of Carbohydrates:
Vitamin and Mineral Sources:
Other exciting articles in the Every. Magazine: