The Essential Vegan Food List for Beginners

As a carnivore-turned-vegan, experience has shown me that it’s best to carefully plan before going grocery shopping. Especially when you’re just starting out! So before you head out to the grocery store, take advantage of our trusty Vegan Food List for Beginners. This list is especially helpful for those of you wondering how to transition to a vegan lifestyle.

Vegan Beginner Grocery List: Overview

• What is a Vegan?
• How to Leverage Planning When You’re Becoming a Vegan
• Beginner’s Guide to the Vegan Food Pyramid
• Don’t Make a Common Beginner Vegan Mistake: Pay Attention to These 6 Ingredients
• The Ultimate Beginner Vegan Shopping List
• Bonus: Raw Vegan Recipes for Beginners

In order to create the best beginner vegan shopping list possible, I’ll first walk you through the basic Vegan Food Pyramid. We’ll also discuss essential nutrients that many vegans diets lack, so that you can make sure to incorporate them into your vegan grocery list. Let’s get started!

But First, What is “Being a Vegan”?

I like this vegan definition from Wikipedia:

Veganism is a philosophy that says people should not use animals. There are vegans who choose not to eat animals, and vegans who choose not to use them in any other way either.

Wikipedia

In other words, a vegan is someone who follows a plant-based diet and abstains from eating meat or animal products. (Like eggs or butter.) But a vegan lifestyle goes beyond just diet. For example, many vegans won’t wear real leather or fur, and they avoid using cosmetics that are tested on animals. They also support cruelty-free companies and focus on lifestyle changes, intentionally purchasing ethical gifts and products.

Elevate Your Meal Plans:
Use Careful Planning to Make Life Easier

It’s tempting to try to “play it by ear” and eat whatever vegan foods are most readily available. But this isn’t a healthy or sustainable vegan lifestyle choice. One fallout is that a lassez faire attitude could inadvertently lead to nutritional deficiencies, which are quite common in vegans who don’t make a conscious effort to eat a full, well-rounded diet. Or you might fall in love with that oh-so-delicious, but very dangerous Vegan Cupcake Shop down the street and start the bad habit of defaulting to takeaway foods.

Understanding the Vegan Food Pyramid

It’s easy to follow the vegan food pyramid. But it’s also important to include a wide variety of natural, whole foods. This is key to long-term health, since each different type of food offers a unique set of benefits.

Legumes

First, as a newly minted vegan, you probably already know that beans are your friend. But the “legumes” category of the vegan food pyramid includes so much more: lentils, soybeans and soy products, chickpeas, hummus, and black bean burgers all fall under this category. Since it’s tricky to get enough calcium in your diet when you first cut out dairy products, try to reach for calcium-fortified options when available. For example, most soy milk and soy yogurt are calcium fortified.

Vegetables

I’m also guessing that you get the same surge of joy as I do when you look at a counter top full of fresh, brightly colored vegetables: luscious green kale, vibrant bell peppers, and firm cauliflower are as aesthetically pleasing as they are nutritionally valuable.

It’s natural to gravitate toward your go-to favorites, but make sure to include a wide variety of veggies, including cruciferous vegetables, leafy greens, and root vegetables. Raw veggies and hummus are an easy snack, but don’t be afraid to cook, roast, and even bake your veggies.

Additionally, Mu Mu Muesli’s Pinterest Board is overflowing with fun and easy vegan recipes, ranging from yummy green smoothies to warm, savory soups.

Whole Grains

As well as fruits and vegetables, whole grains are an important part of any balanced diet. Although refined grains have a bad reputation, whole grains are necessary for balanced nutrition. Accordingly, opt for whole, unprocessed grains such as:

1. Barley
2. Farro
3. Muesli Cereal
4. Brown rice
5. Whole grain oats
6. Millet
7. Unrefined Whole Wheat

Here’s another tip: sometimes vegans fall into the refined grains trap; beware of things like sugary, processed cookies. While technically vegan, they are only setting you up for sugar binges and cravings.

Fruits

Another key part of a balanced vegan diet is fruits. In order to get a diversified amount of vitamins from natural sources, eat a wide variety of fruits, ranging from tart kumquats to juicy starfruit. The first vegan diet pitfall to watch out for is fruity drinks. They seem like healthy options, but they’re often full of unnecessary refined sugar.

In order to avoid this rookie mistake, read ingredient labels carefully and opt for beverages with no added sugar. It’s also helpful to follow a low-glycemic-index fruits list. These types of fruits prevent blood-sugar surges, thus reducing your risk for developing diabetes.

Above all else, berries are especially full of antioxidants. Therefore, make sure they’re a part of your fruit rotation.

Nuts, Seeds, and Fats

Another vital section of the Vegan Grocery Shopping List is nuts, seeds, and healthy fats. Specifically, Omega-3 fatty acids are extremely important nutrients that your body needs for managing heart health, maintaining a healthy blood pressure, and disease prevention. For example, chia seeds, hemp seeds, flax seeds, walnuts, and almonds are all nutrient-dense nuts and seeds with healthy fats.

Coconuts are extremely healthy fats as well. In fact, the type of fatty acids found in coconut oil and raw coconut may prevent brain disease!

Make Sure Your Vegan Food List Includes These 6 Nutrients

Since certain nutrients tend to be lacking in vegan diets, I’ve compiled a checklist below. In order to avoid deficiency in the following nutrients, make sure to add foods rich in these vitamins and minerals to your meal plans.

Vitamin B12

Above all, make every effort to maintain adequate levels of Vitamin B12. This is important because it’s an essential vitamin that is only available from animal sources, with the exception of tempeh and nori seaweed. With such a small selection of plant-based sources, you will need to get your Vitamin B12 through fortified soy or almond milk, and you may also want to consider Vitamin B12 supplements.

Deficiency in this essential vitamin can cause fatigue, damage your ability to concentrate, and even diminish your mood, so it’s important to make sure you’re getting adequate levels daily.

Vitamin D

Similarly, Vitamin D is more challenging to get from plant-based foods alone. For example, the most popular food sources of Vitamin D are eggs and fish. Sunlight is another quite delightful, way to absorb this essential vitamin. However, with animal products out of the question and sunshine as an unreliable resource, you’ll need to work this vitamin into your diet more strategically.

To clarify, make it a priority to include these sources of Vitamin D in your diet:

1. Collard Greens
2. Maitake & Portobello Mushrooms
3. Kale
4. Broccoli

You can also get Vitamin D from enriched foods like soy or almond milks. Beware of “enriched cereals,” because these “health foods” are often laden with extremely dangerous ingredients and excess levels of refined sugar!

Iron

Another key point is the importance of iron. That’s because iron is essential for maintaining a healthy immune system and creating new DNA. Since it plays a huge role in healthy blood cells, deficiency can lead to severe complications like anemia. The body naturally absorbs iron more efficiently from animal sources, so you need to eat larger portions of non-animal iron sources to ensure you’re getting sufficient amounts of iron on a daily basis.

Luckily, you’ve got plenty of yummy vegan options. For example, consider the following:

In order to absorb as much iron as possible from these foods, eat them with foods containing plenty of Vitamin C, such as citrus fruits or strawberries.

1. Lentils
2. Spinach
3. Nonpareil Almonds
4. Swiss Chard
5. Collard Greens
6. Figs
7. Oatmeal
8. Hemp Seeds and Milk

Check out our easy Hemp-Infused Coconut Milk recipe!

Calcium

Additionally, calcium is essential for maintaining healthy teeth and bones. Although dairy has long been touted the “only way” to achieve adequate calcium consumption, I’m here to challenge that misconception.

But that is a myth, and you do have plant-based options! In fact, there are plenty of calcium-rich vegetables, including:

1. Mustard Greens
2. Bok Choy
3. Collard Greens
4. Spinach
5. Beet Greens
6. Kale
7. Turnip Greens
8. Okra

Additionally, almonds are good natural sources of calcium that also provide your body with other essential vitamins and minerals. In fact, a single ounce of almonds has 8% of the RDI for calcium. Some additional vegan-friendly calcium sources include tempeh, tahini, and white beans. Navel oranges are also strong plant-based sources of calcium.

Vegan Protein List

Ah, protein. The nutrient with one of the most widely believed myths: that you need animal products in order to get it.

However, I’m happy to prove this myth wrong! That’s because there’s plenty of evidence that protein is available from a wide variety of vegan-friendly foods, including soy products, nuts, seeds, legumes, and whole grains.

For example, here are some fantastic vegan protein sources:

1. Almonds
2. Muesli Cereal
3. Seitan
4. Tempeh
5. Peanuts
6. Whole Grain Pastas & Breads
7. Pumpkin Seeds
8. Lentils
9. Coconut
10. Quinoa
11. Beans
12. High Protein Pancake Mix
13. Soybeans, soy milk, and tofu
14. Amaranth
15. Hemp seeds and hemp milk

Zinc

Another key point is zinc, a vital mineral that help support a healthy immune system and maintain DNA synthesis. Overall, the RDI for men is 11mg per day, and it’s 8mg per day for women. Interestingly, many popular vegan foods, such as nuts and grains, contain inhibitors that make zinc less accessible to your system. Therefore, you should aim to consume even more than the RDI as a vegan.

13 Vegan Food Sources of Zinc

1. Soybeans, tofu, and soymilk
2. Wheat germ
3. Peas
4. Whole grain breads
5. Oatmeal (Which tastes emphatically better with some organic muesli sprinkled on top!)
6. Brown Rice
7. Chickpeas
8. Lentils
9. Almonds
10. Hazelnuts
11. Cashews
12. Sunflower Seeds
13. Pumpkin Seeds
14. Peanuts

Related: The Secret to Making Really, Really Good Muesli Bread

The Ultimate Beginner Vegan Shopping List

Now that we’ve gone over the basic “Vegan Food Pyramid,” discussed a few easy raw vegan recipes, and reviewed essential nutrients to watch out for, it’s time for what you came for: The Ultimate Beginner Vegan Shopping List.

In order to transition to your vegan lifestyle easily, make lists your friend! In fact, I suggest keeping this list handy. Then you’ll have a pantry full of vegan ingredients that mix and match really well, providing you with a firm foundation as you continue your journey to full-fledged veganism!

Vegetables

1. Spinach
2. Bok Choy
3. Kale
4. Broccoli
5. Collard Greens
6. Maitake & Portobello Mushrooms
7. Mustard Greens
8. Beet Greens
9. Turnip Greens
10. Okra
11. Arugula
12. Cauliflower
13. Squash
14. Tomatoes
15. Carrots
16. Bell Peppers
17. Cabbage
18. Onions
19. Zucchini
20. Swiss Chard
21. Asparagus

Fruits

1. Apples
2. Cranberries
3. Cantaloupe
4. Dates
5. Kiwi
6. Blackberries
7. Acai
8. Strawberries
9. Blueberries
10. Grapes
11. Bananas
12. Avocado
13. Lemons
14. Limes
15. Oranges
16. Grapefruit
17. Mango
18. Papaya
19. Watermelon
20. Figs

Related: 13 Low-Glycemic Index Fruits to Add to Your Grocery List

Whole Grains

1. Whole grain breads
2. Oatmeal
3. Brown Rice
4. Amaranth
5. Quinoa
6. Spelt
7. Barley
8. Millet
9. Bulgur
10. Buckwheat
11. Farro

Legumes

1. Soybeans, tofu, and soy milk
2. Wheat germ
3. Dried Peas
4. Chickpeas
5. Black Beans
6. Kidney Beans
7. Pinto Beans
8. White Beans
9. Edamame
10. Lentils
11. Lima Beans

Fats, Seeds and Nuts

1. Almonds
2. Cashews
3. Peanuts
4. Walnuts
5. Pine Nuts
6. Pistachios
7. Hemp Seeds
8. Chia Seeds
9. Flax Seeds
10. Sesame Seeds & Sesame Oil
11. Sunflower Seeds & Sunflower Oil
12. Pumpkin Seeds
13. Raw Coconut, Coconut Milk, & Coconut Oil
14. Organic Dark Chocolate

Related: How to Make Homemade Vegan Nutella

Natural Sweeteners

1. Xylitol (aka Birch Sugar)
2. Date Syrup
3. Yacon Syrup

Related: 10 Little-Known White Sugar Substitutes

Vegan Yogurts, Butters & Milks

1. Organic Almond, Cashew, and also organic Peanut Butter
2. Tahini
3. Almond or Soy Yogurt
4. Almond, Cashew, Soy, and also Hemp Milk

Related: Everything You Need to Know About Homemade Yogurt (Plus 4 Make-Ahead Muesli Breakfast Recipes!)

Fast & Easy Vegan Snacks

• Dried Dates
• Organic Raisins
• Fresh Veggies coupled with Hummus

Quick Vegan Breakfasts

• Mu Mu Muesli
• Mu Mu Magic Gourmet Pancake Mix (In order to make this a vegan style, substitute a “Flax Egg” for an actual egg. Stay tuned for my Eggless Pancake Recipe!)

Both Mu Mu Muesli and Mu Mu Magic Gourmet Pancake Mix are two excellent plant-based healthy breakfast ideas!

Bonus: Raw Vegan Recipes List

Now that you have your shopping list, here are some easy vegan recipes for beginners to give you some inspiration!

8 Easy Vegan Recipes for Beginners

1. Easy Vegan Kale Salad with Farro & Roasted Grapes
2. Muesli Breakfast Cookies
3. How to Make a Vegan Pancake
4. DIY Acai Smoothie Bowl Recipe
5. Easy Bircher Muesli Recipes
6. 17 Plant-Based Pancake Topping Recipes
7. Mango Acai Vegan Smoothie Bowl Recipe
8. DIY Hack: How to Make Coconut Milk at Home

You’ve Got Your Vegan Foods List… Have Fun With It!

In conclusion, this is by no means a “gourmet” vegan foods list, but it is a great starting point. Besides, too much too soon is a recipe for overwhelm.

So, dear new vegan friend, I have a few next steps for you to take.

• First, take a look at some of the recipes in this post, and save some of the images to Pinterest for future reference.
• Follow the Mu Mu Muesli Pinterest account! Specifically, the “Vegan + Vegetarian Lifestyle” board is a good place to start. I’m sure you’ll find inspiration in the raw vegan recipes, vegan lifestyle tips, and vegan gift idea list.

In conclusion, I want to congratulate you on making the commitment to change your lifestyle. You’ve got this. You are going to succeed as a vegan and have fun while doing so!

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Now, have a fantastic shopping trip! As always, thanks for stopping by.