Here’s What Should Be On Your Plant-Based Diet Grocery List

Many people prefer a plant-based diet, and for good reason. Researchers continue to discover the benefits of increasing your fruit and veggie intake. If you’re thinking of making some swaps, use this plant-based diet food list to plan your next shopping trip and experience the difference it can make for your overall health. 1. Frozen Items and Breakfast Staples Frozen foods can save you a ton of time in the kitchen when you need a quick meal. Such fruits and vegetables are usually already washed and prepared and can last for months in the freezer. Add any of these items to your plant-based diet list: Fruits like Wyman’s Triple Berry Vegetables like Cascadian Farm Organic California-Style Blend Entrees like Amy’s Black Bean Vegetable Enchilada Breakfast items like Beyond Breakfast Sausage Bread and dough like Unbun Pizza Crust Fruits and veggies from the freezer section are just as healthy as fresh options because they’re frozen at their peak, meaning they keep all their nutrients locked in. However, be sure to check the nutrition labels on the frozen meals you’re considering, as those help you spot added sugars or sodium. 2. Plant-Based Proteins Even if you aren’t entirely eliminating meat, adding plant-based protein sources to your grocery list can benefit your health. Meat alternatives like tofu and tempeh are often lower in saturated fat than animal proteins. Look for any of these plant-based proteins: Black beans Chickpeas Hummus Lentils Plant-based meat products like Beyond Burger and Impossible Burger Seitan Tempeh Tofu If you’re craving a burger, you can find a variety of plant-based options like Beyond Meat Plant-Based Patties for a tasty alternative. 3 Dairy and Egg Alternatives If you’re dairy-free or going vegan, you can find alternatives that are just as tasty and can be used in many healthy recipes. Where you can, consider buying from local farms or small businesses so that you are funneling money back into your community rather than large corporations with dubious standards. Products to look for include: Almond milk Egg substitutes Plant-based butter Plant-based cheese Plant-based yogurt Oat milk Plant-based eggs and dairy products have amounts of carbohydrates and dietary fiber, but some cheeses and beverages have less protein. Thus, these are suitable vegan replacements, but you probably want to add some protein to your plant-based diet food list in another way to compensate if you eat them regularly. 4. Produce A 2021 review found plant-centric diets can result in better health outcomes than those with meat, dairy and eggs. A meal plan rich in fresh fruits, vegetables, and unprocessed foods is the first step. Examples of produce to shop for include: Apples Asparagus Avocado Bananas Bagged greens and salads Blueberries Cauliflower Leafy greens like kale, spinach and romaine Mushrooms Oranges Zucchini Incorporating non-starchy vegetables like cauliflower, asparagus and mushrooms is also a great way to keep blood sugar in check for anyone with diabetes. 5. Whole Grains Whole grains will provide you with a ton of nutrients, such as iron, B vitamins, magnesium, vitamin E, phosphorous and selenium. They’re also an excellent source of fiber and protein. Fiber is vital in regulating your digestive system and preventing diseases. While shopping, you can find whole grains in the grocery store's pasta and rice aisle, cereal aisle, and bakery section. Look for the following: Barley Farro Kamut Millet Oats Quinoa Rice If you’re unsure of the amount of whole grains a product contains, look for the Whole Grains Stamp and the word “whole” listed before a grain. It might be listed as “whole-whole” or “whole-grain” in the ingredients. 6. Nuts and Seeds Nuts and seeds are essential to any plant-based diet. They’re a source of protein, healthy fats and fiber, so be sure to incorporate any of these: Almonds and almond butter Cashews and cashew butter  Chia seeds  Pecans Pine nuts Pistachios Sunflower seeds Walnuts  While shopping for whole nuts, avoid oil-roasted ones and opt for a dry-roasted nut. Also, skip anything with a lot of salt or sugar. 7. Snacks Be sure to add snacks to your list. They can help you stay full between meals and add more nutrition to your day. Look for options with fruit and vegetables or protein, such as: Bare Fruit Chips Gimme Roasted Seaweed Snacks Alter Eco Organic Dark Chocolate Amrita Plant Protein Bars While shopping, be wary of buying just anything vegan. Just because something’s plant-based doesn’t mean it’s healthy automatically. There are many potato chips, candies and cookies that are technically vegan but don’t offer much in terms of nutrition. Look for snacks with low salt, saturated fat and sugar content. These will be better for you when you need a pick-me-up during your day. You can also opt for classic celery with peanut butter, hummus, pita chips or crackers. Experience the Health Benefits of a Plant-Based Diet Food List Following a plant-based diet becomes much easier when you have a well-prepared grocery list to follow. To reap the health benefits, incorporate a diverse range of foods rich in vitamins and nutrients like plant-based proteins, nuts, whole grains, fruits, and vegetables.

Whether it’s a retirement send-off or holiday gathering, office parties are a great time to mingle with coworkers and get to know others. For others, it’s also a time to impress attendees with your cooking skills. There are tons of vegan food options to bring to an office party.  Serving Vegan Food at Parties Bringing vegan food to a party is perfectly acceptable and even encouraged. Fifteen percent of the American population follows a vegan diet. Plus, health enthusiasts at your workplace may seek non-meat options at the table when the event rolls around. You can please a large crowd when you go the extra mile of cooking these vegan options. Just remember to do your research. Veganism is connected to ethical beliefs, which makes catering mistakes considerably upsetting. Review recipes and find alternatives for animal-derived ingredients. You could also phone a friend who follows the diet and send them a sample before creating a big batch. 10 Vegan Foods to Bring to an Office Party When deciding on the dish to bring, you want to offer the cream of the crop, especially if it’s a co-worker’s first time having plant-based meals. Here are the best vegan foods to bring to an office party. 1. Vegan Charcuterie A vegan cheeseboard is as easy as it gets, and it’s perfect for tight-knit office teams. Prepare a cutting board and try to find as many vegan cheeses as possible. Scatter a couple of pretzels, cucumbers and nuts with dips of your choice. You can also add sweets like grapes and berries to cleanse the palette. 2. Stuffed Avocados Rather than going with the traditional guacamole, consider serving stuffed avocados. You just have to slice it in half and remove the pit. Throw it in a brown bag with a banana for about one to three days to make it ripe quickly. As for the stuffing, you can use quinoa as the base. Mix in chopped cucumber, jalapeno, onion, bell peppers and tomato with vegan mayo. 3. Grilled Tofu Skewers Skewers are always a hit at office parties because they are easy to take and eat. Create your own variation with marinated tofu and crisp veggies like bell peppers. You can drizzle a variety of sauces on top, but nothing beats a classic vegan garlic mayo. Bring a homemade sweet chili sauce for those who want a spicier taste. 4. Lentil Roast with Balsamic Gravy Lentils are perfect for a roast because of their thick texture that turns a little creamy. They also offer high fiber and low cholesterol, which is ideal for all health-conscious people. Prep and blend with portobello mushrooms, carrots, onion and garlic. Drizzle balsamic onion gravy on top for extra savory goodness. 5. Vegan Pizza Bites Vegan pizza bites are a delicious introduction to veganism, especially when you use homemade tomato sauce and good vegan cheese. For the toppings, plant-based sausages could surprise your officemates, as they mimic meat well. Another healthy option would be to use spinach and vegan cream cheese on top. 6. Onion Rings Many people will likely already be familiar with onion rings, making them a safe yet delicious appetizer to bring to an office gathering. After dipping the onions in the batter, use the air fryer to minimize oiliness. Remember to keep them in before leaving for work to keep them crisp. Ketchup works as a dip, but vegan sour cream with garlic is a lovely light option, too. 7. Sweet Potato Fries Sweet potato fries are another oil-free hit you could bring. Slice them evenly to cook them at the same time. Add cumin, paprika and salt to balance out the sweetness. Bake in the oven, and try not to sneak a piece afterward. For the sauce, you could create a chipotle aioli. You only need vegan mayo and chipotle sauce with a little lime juice. 8. Buffalo Cauliflower Bites If your coworkers are big buffalo sauce fans, blow their minds with the buffalo cauliflower bites. Break apart your floret and coat it in a runny batter. Make sure to oil the cookie sheet, as the cauliflower tends to stick before baking. While that goes on, add buffalo sauce, honey and a little butter to a pan. Brush the mixture on your veggies and take it to the workplace. 9. Chocolate-Covered Yogurt Bites There are many directions to take with your vegan desserts. Some people bring Oreos or fruits and call it a day. However, if you want to go the extra mile, make chocolate-covered yogurt bites. All you need is a mold to create the shell of your dish. For the filling, mix together vegan yogurt and berries. Freeze overnight. 10. Tahini Cookies Another vegan food you can have your coworkers try out is tahini cookies. Tahini, maple syrup, almond flour, tapioca flour and baking soda go into a single bowl. Scoop a spoonful out and roll it into a ball. Put them onto a cookie sheet and top them off with a few sesame seeds and salt. Prepare Vegan Party Food The vegan food you bring to the party can make the whole gathering much healthier and more inclusive. Don’t be afraid to stand out with your plant-based dishes. You just have to focus on diversifying the table and serving a delicious experience.

There are few things more heart-warming than a big bowl of soup when it’s cold outside. When the weather starts to get chilly, it’s normal to reach for comfort foods. In fact, we are biologically wired to want to eat more calories in the cooler months. Making large batches of soup is easy, and there is nothing better than a fridge full of leftovers to last all week. These vegan soup recipes will keep you warm all winter long. Some people worry that vegan recipes are too light and can’t possibly fill you up. But there are tons of hearty vegan soup recipes out there that are both healthy and comforting. Our immune systems need some extra attention in the winter, and eating a balanced diet of vegetables and healthy grains and fats can help support your immune system. Here are five hearty vegan soup recipes for a cold winter day. 1. Lentil Soup Lentils are a nutritious and protein-packed legume perfect for chilly days curled up on the couch. Not only are lentils high in iron and magnesium, but they are also low in sodium and saturated fat. They are the perfect template for a hearty stew, and this lentil soup is easy to prepare. The best part about this recipe is that it’s made with mostly pantry ingredients. Simple and quick, it’s delicious with extra greens or a dash of hot sauce. High in fiber and protein, it’s perfect after an evening yoga class or defrosted during a busy work week. To make this recipe, you will need: Olive oil Onion  Cumin  Curry powder Dried Thyme Diced Tomatoes Brown or Green Lentils Vegetable Broth Red pepper flakes Fresh greens (Collards or Kale) Lemon Juice 2. Butternut Squash and Quinoa Chili You can’t talk about vegan soup without including butternut squash. Butternut squash is arguably one of the best winter vegetables. It’s highly nutritious and can be added to both sweet and savory dishes.  This butternut squash and quinoa chili is a vegan alternative to a meat-heavy chili. But even though it’s meat-free it’s still incredibly hearty. Packed with wholesome vegetables and quinoa, you may convince some of your carnivorous friends to try this chili! To make butternut squash and quinoa chili you will need: Avocado or coconut oil Onion Jalapeno Garlic Butternut squash Chili powder Ground cumin Smoked paprika Diced tomatoes Tomato paste Vegetable broth Quinoa Kidney beans Black beans  Coconut sugar or maple syrup Chipotle pepper (optional) Chopped kale (optional) 3. Spiced Chickpea Stew If you haven’t heard of Insta-famous Alison Roman, it’s time to check her out. Author of two cookbooks and a regular contributor to the New York Times and Bon Appetit, Roman is known for her simple recipes that are popular among millennials.  This spiced chickpea stew, known affectionately as “the stew”, is easy to prepare and packed with healthy fiber and protein. The best part about this stew is that it is totally customizable, add extra spices if you want or use different greens. You could consider adding edamame, which is super high in protein and can keep you full throughout the day. But make sure to use full-fat coconut milk - it makes the stew super creamy and delicious. For “the stew” you will need: Olive oil Garlic Onion Ginger Ground turmeric Red pepper flakes Chickpeas Coconut milk Vegetable stock Swiss chard, kale or collard greens Mint leaves (for serving) Toasted pita or flatbread (optional) 4. Kale and Mushroom Pho If you’re new to pho, this is a great recipe for beginners. Once you have tried pho, it’s the perfect soup for snowy nights that call for extra wholesome ingredients.  This kale and mushroom pho is full of nourishing vegetables that are also detoxifying. Plus, the broth is great if you’re feeling a bit under the weather. Ingredients like garlic are great for a runny nose or sinus infection.  This recipe can easily be made vegan by using vegetable broth instead of beef broth, and leaving out the fish sauce and steak. If you are vegetarian, fish sauce adds a nice umami flavor to the pho. Tofu can also be substituted for the meat, though the shiitake mushrooms are hearty enough on their own!  To make vegan pho, you will need: Olive oil Onion Garlic Ginger Star anise Cinnamon sticks Cloves Vegetable broth Chili paste Kale Rice noodles Additional toppings can include bean sprouts, herbs, peppers, carrots and limes  5. Coconut Carrot Soup If you’re worried carrot soup might not fill you up, this soup may be a pleasant surprise. Despite the simple ingredients, this soup is a hearty dinner during the colder months, and a great way to use all those extra carrots in the back of your fridge.  Feel free to add red pepper flakes, toasted sesame seeds, sliced scallions or cilantro leaves to add some texture before serving. This soup is also delicious with a thick slice of crusty bread. For a heart carrot soup you will need: Coriander seeds Coconut or olive oil Carrots Red chiles Shallots Ginger Garlic Curry powder Coconut milk Lemon juice Try These Vegan Soup Recipes on a Cold Day If people say vegan food isn't delicious, direct them to these vegan soup recipes that will warm you up from the inside out. These simple soup recipes are sure to help you feel nourished on a cold winter day and are perfect for all dietary needs. Try out one recipe a week. You might just find your new favorite soup! Updated on April 12, 2024