For some people it is very simple to do a vegan shopping list, going to the supermarket, and picking the items for their weekly menu. But for some others, this is a very difficult challenge. If the goal is to take care of your health and enjoy your meals, it is very important to have a plan.
Do you want to know what to buy and organize your shopping list, so you can eat healthy every week?
In this article, we are going to share a list of essential foods that you should buy to cook delicious, healthy, vegan meals.
Without a doubt, the fruit is one of the foods that can not be missed, and do not forget to eat at least 3 fruits per day
Apples and bananas are great because you can add them to different preparations. You can use them to prepare green shakes, porridges, add them to a bowl of cereals and vegetable milk, or just eat them when hunger strikes you. You can carry them in your bag for whenever you are hungry, instead of eating cookies, chocolate or chips. Then, you can buy other seasonal fruits like oranges, mandarins, peaches, plums, melon, grapes, strawberries, watermelon, etc.
Other important items can be lemons and ginger, to add to your tea, green shakes, and salads. Also, avocados, to use as a spread, add to a salad or to make guacamole.
On the one hand, you can buy vegetables like lettuce, carrots, beets, tomatoes, cucumbers, red peppers; to eat raw in salads. And on the other hand, what you will cook: eggplants, zucchinis, spinach, cabbages, onions, broccoli, garlic, leeks… you can also buy frozen vegetables when you don’t have time to cook.
It is also recommended that when you see a vegetable that you do not know or that you never used, take it. Discovering new flavors and recipes is fun.
1Vegan Shopping List: Carbohydrates
This group of foods is essential since they provide you with the energy necessary for daily activities. The ideal is to consume whole grains for its high fiber content, and because it lowers your glycemic index.
You can choose between quinoa, millet, whole rice, rice or corn noodles, amaranth, oats, wheat, etc.
Try to alternate between the different cereals, since each one gives you different nutrients, and so you don’t get bored of them.
This section also includes bread. Try to consume bread made with wholemeal flour that gives you more fiber and a lower glycemic index.
Another great option for your vegan shopping list is to buy chickpea flour, buckwheat flour, or rice flour (all gluten-free). With which you can cook delicious pancakes or crepes and thus get out of a hurry when you can not think of what carbohydrates to consume. Chickpea flour is also a good source of protein.
2Vegan Shopping List: Vegetable protein
Legumes, nuts, seeds and some cereals such as quinoa are some of the main sources of protein for vegans.
You can also choose 2 different types of legumes and consume them alternately during the week. For example, lentils and chickpeas.
With the lentils, you can cook burgers, add them to a salad, or prepare delicious stews.
With the chickpeas you can make hummus to accompany your meals; prepare falafels, vegan burgers, or also mix them in a salad or stew.
Beans of all kinds are also an excellent option since they are easy to mix with other foods and because of their high protein.
3Vegan Shopping List: Nuts and seeds
Although they are last on the vegan shopping list, they are of utmost importance for their essential nutrients, fats, and protein contributions.
Some of the essential ones are sesame, flax, and chia seeds. All of them are rich in calcium. Sesame seeds can be used to prepare vegetable milk (to consume daily). And you can add flax and chia seeds to a green shake, or a bowl of cereals and fruit.
They are highly anti-inflammatory and antioxidant and have a high percentage of vitamins and minerals.
Speaking of nuts, you should choose walnuts, almonds, cashews, and hazelnuts. But you can choose one or two of them. You can eat a handful every day, add them to a smoothie or use them to make vegetable milk.
You can also buy other products that do not fall into these groups and may not be essential for everyone: chocolate (without animal origin ingredients), striped coconut, natural sweeteners, and any other product that you think is essential for you.
4Are you a beginner looking to start losing weight by going vegan?
Check out this video below to supercharge and jumpstart your new vegan lifestyle!