Vegan Shopping List: Tips For New Vegans and Grocery List

Adventure tempts you but are you going to just eat veggies and pasta? This article will help answer some of your questions about a vegan shopping list to find ideas for your shopping list.

Vegan Shopping List: A Quick Guide 

Start little by little and define the different stages

Some manage to change everything overnight and for others, it will take longer. There is no rule. Everyone must find their rhythm and feel good. You have to go gradually to give your body and your senses time to get used to this new way of consuming. Patience is the secret to success, so you can start by making one vegetarian day per week and gradually increase the number of vegan days per week. 

You will also gradually introduce legumes (lentils, chickpeas, red beans, etc.) into your vegan shopping list and on your plate because they also provide proteins as well as carbohydrates for energy and fiber. 

If you have decided to stop eating meat but it seems difficult to you, why not start with red meat for example, then with poultry? The fish could come next. Also, think about what dishes you are used to eating and choosing dishes that you are used to making and that certainly can be easily adapted to become a vegetarian dish.

To make your life easier, you can write menus for your week in advance and adapt your shopping list accordingly. A paper and a pen always make thinking easier. Your shopping will be faster as will your time spent in the kitchen. And you will find it easier to start modifying your meals, because, yes, you have to get out of the old routine. 

Knowing the nutritional intake of food

Meat and fish provide energy which can easily be found elsewhere. But these foods also provide macronutrients and micronutrients that you will have to find elsewhere to avoid being deficient. Your diet should continue to meet your physiological needs. 

Thanks to many dietician-nutritionist articles on the internet, you will be able to begin to understand everything about the basics of food balance to make lasting changes.

Incorporate new ingredients into your vegan shopping list

It’s not always easy to eat legumes when you haven’t been used to them. And tofu, let’s not talk about it … know that these are foods very present in the vegetarian diet to provide proteins that you will no longer find in meat or fish. 

With monotonous and unvaried dishes you will quickly get bored. So if we find that not terrible, how do we do it? Repetition is the key word to allow time for your taste buds to get used to new flavors. 

If you were not used to using spices or herbs, now is the time to get started. There are so many that you’ll find your happiness. 

Is the Vegan Shopping List expensive?

Some products common in the vegan diet are considered expensive and can often only be purchased in organic stores. These are, for example, chia seeds, tapioca, tofu, vegetable milk, agave syrup, and many other products often used by vegans. However, you can replace these exotic products with local ones. Replace the goji fruit with cranberry and the chia seeds with flax seeds. You can make many products yourself, for example, peanut butter or vegetable milk, it is cheaper than in the organic store. 

Vegan Shopping List

Fruits

Fruits are rich in fibre,  nutritious, antioxidant, fresh, and a great snack during breakfast or evenings. They are also packed with vitamins, phytonutrients, minerals, and antioxidants you need to feel your best in your oatmeal, make shakes, smoothies, or custards.

  • Banana
  • Apple
  • Kiwi
  • Dates
  • Watermelon
  • Pomegranate
  • Figs
  • Berries: blueberries, strawberries, raspberries.
  • Stone fruits: nectarines, plums, peaches, cherries.
  • Citrus fruits: lemons, limes, oranges, grapefruits, clementines, apricot.
  • Melons: cantaloupe, honeydew.
  • Tropical fruits: papaya, mango, dragonfruit, lychee, pineapple, passionfruit, durian, guava, jackfruit.

Frozen fruits

These frozen fruits are best for making smoothies, oatmeals, snacking and baking purposes.

  • Frozen blueberries
  • Frozen Strawberries
  • Frozen Peaches
  • Frozen Mango
  • Frozen Cherries
  • Frozen Pineapple
  • Frozen Banana 

Dried fruits

  • Cherries
  • Apricots
  • Figs
  • Mango
  • Raisins
  • Cranberries
  • Dates
  • Mulberries

Vegetables

Vegetables are a very essential part of your diet which are rich in antioxidants, vitamins, fiber, minerals, enzymes, antioxidants, and phytonutrients, necessary for the proper functionality and nutrient deficiencies.

  • Leafy green Vegetables: Kale, spinach
  • Cruciferous Veggies: cauliflower, broccoli, green cabbage
  • Root vegetables: Carrots, sweet potato, potatoes
  • Zucchini.
  • Cucumber
  • Beets
  • Bell peppers
  • Tomatoes of all varieties.
  • Hot peppers of all varieties.
  • Avocado
  • Onions 
  • Mushrooms of all varieties.
  • Garlic
  • Eggplant
  • Ginger
  • Green beans, green peas

Frozen Vegetables

Add some frozen vegetables to your grocery store list which might be handy and helpful to keep such items in your refrigerator all the time for you while cooking. 

  • Corn
  • Green peas
  • Brussels Sprouts
  • Green beans

Legumes

Legumes are great for contributing to the intake of vegetable proteins, iron.

  • Chickpeas
  • Red beans
  • soy
  • yellow lentils
  • red lentils
  • green lentils
  • mung beans

Nuts and seeds

With these seeds, you fill up with vitamins, minerals such as magnesium, fiber. To be consumed in moderation because they are fatty products but they are good fats including omega 3 essential for the body.

  • Almonds
  • nuts
  • cashew nut
  • linseed
  • chia seeds
  • coconut flakes
  • flax seeds
  • sunflower seed
  •  sesame

Sweetening products

  • Agave syrup
  • Maple syrup
  • date syrup
  • stevia
  • Xylitol

Vegan Milk 

  • Coconut milk
  • almond milk
  • oat milk
  • soy milk
  • rice milk

Oil 

You have to vary the oils and it is good to have several in the cupboard. Each oil provides different fatty acids. Omega 9 for olive oil (prevention of cardiovascular disease), vitamin E for sunflower oil, omega 3 for rapeseed oil essential because the body does not know how to manufacture them.

  • Olive oil
  • rapeseed oil
  • sunflower oil
  • coconut oil

Soy products

Soy products are a great source of proteins and other nutrients that should at least be eaten once in a week. 

  • Tofu
  • Tempeh

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