Top 179 Items to Add to Your Vegan Diet Food List Now

Your Vegan Diet Food List

Whether you're just dabbling, or have completely made the transition to a plant-based diet, having the right foods around is crucial. With that in mind, below is a curated vegan diet food list of the very best things you can put in your body.

vegan diet food list

Vegetables

You probably saw this one coming. It's in the name! Vegetables are an important source of countless nutrients, including Vitamin A, C, Potassium, and Dietary Fiber. Veggies are low in calories and have certain cancer-fighting effects that have been documented in numerous scientific studies. Here's one example.

Artichoke
Arugula
Asparagus
Avocado (contains healthy fats)
Baby Spinach
Bamboo Shoots
Beets
Bell Peppers
Bok Choy
Broccoli
Brussel Sprouts
Cabbage
Carrots
Cauliflower
Celery
Chard
Cherry Tomatoes
Chilies
Collard
Corn
Cucumber
Eggplant
Endive
Fennel
Green Beans
Green Onions
Jalapeno Peppers
Kale
Kohlrabi
Leek
Lettuce
Mixed Salad
Okra
Olives (Olive oil contains healthy fats)
Onions
Parsnip
Peas
Potatoes
Pumpkin
Radishes
Rhubarb
Shallots
Sorrel
Spinach
Spring Greens
Sprouts
Squash
Sweet Potatoes
Tomatoes
Turnip
Watercress
Wheatgrass
Yams
Zucchini

vegan diet food list


Fruit

Fruits are typically high in fiber, low in fat, and full of great nutrients the body needs. Many fruits have antioxidants, which have cancer-fighting effects. Additionally, eating fruit can fight other diseases, such as Type 2 Diabetes, Heart Disease, and even Asthma! However, fruit juices such as apple and orange juice aren't as good as eating the real thing due to the amount of fiber and the fact that antioxidants are often stripped during the juicing process of some juices. This, apart from the minefield that is juices from concentrate rather than 100% real juice.

Apples
Apricots
Bananas
Blackberries
Blueberries
Cantaloupe
Cherries
Clementines
Coconut
Cranberries
Cucumber
Currants
Dates
Durian (ew...)
Figs
Goji Berries
Grapefruit
Grapes
Guava
Honeydew
Huckleberries
Jackfruit
Kiwis
Kumquats
Lemons
Limes
Lychees
Mangoes
Mangosteen
Mulberries
Nectarines
Oranges
Papayas
Passionfruit
Peaches
Persimmon
Physalis
Pineapple
Plums
Pomegranate
Prunes
Raisins
Raspberries
Strawberries
Watermelon

vegan diet food list


Beans, Legumes, and Grains

People who eat plant-based are often asked, "How do you get protein on a vegan diet?" Apart from the modest amount of protein in most fruits and vegetables, things like beans and lentils have a good amount as well. Additionally, they are excellent sources of dietary fiber. Are you sensing a trend? Increased fiber intake is linked to a slimmer waistline. Though many are low in fat, the items listed below are often higher in good fats and lower in saturated fat. We know it can be hard to meet caloric needs eating only raw veggies, plus, beans, legumes, and grains help fill out a meal, keeping you fuller, longer.

Beans/Legumes
Alfalfa Sprouts
Azuki Beans
Bean Sprouts
Black Beans
Black-Eyed Peas
Cannelini Beans
Chickpeas (Garbanzo Beans)
Edamame
Fava Beans
Green Beans
Kidney Beans
Lentils
Lima Beans
Mung Beans
Navy Beans
Pinto Beans
Red Beans
Snow Peas
Soy Beans
Split Peas
Sugar Snap Peas
White Beans
Whole Grains
Amaranth
Barley
Brown Rice
Buckwheat
Bulgur
Corn (ground)
Einkorn
Farro
Kamut
Millet
Quinoa
Oats
Rye
Spelt
Wheat
Wheat Breads
Whole Grain Flour
Whole Grain Pasta
Wild Rice
Refined Grains
White Flour
Couscous
Pasta
Seitan
Tortillas
White Bread
White Rice

vegan diet food list


Nuts, Seeds

If you're looking for ways to keep your cholesterol in check, look no further! Nuts and seeds are packed with healthy monounsaturated and polyunsaturated fats (the good fats), which lead to higher levels of good HDL cholesterol and lower levels of the bad, LDL cholesterol.

Almond Butter
Almonds
Brazil Nuts
Cashew Butter
Cashews
Chestnuts
Chia Seeds
Flax Seeds
Hazelnuts
Hemp Seeds
Macadamia Nut Butter
Macadamia Nuts
Peanut Butter
Peanuts
Pecans
Pine Nuts
Pistachios
Pumpkin Seeds
Sesame Seeds
Sunflower Seed Butter
Sunflower Seeds
Tahini
Walnuts

vegan diet food list


Meat Substitutes

If you're not getting adequate protein intake eating the items listed above, these are some great alternatives to meat that are packed with protein. It's incredible how versatile these proteins can be. It doesn't have to be squishy, bland tofu in a bowl. You can fit pea protein and soy protein into just about anything. Most of the time, you wouldn't even know it was there unless you were looking for it. While you can get by without meat substitutes (as they can be costly at times), we think they are a great addition to your vegan diet food list.

Jackfruit (Again, texturally it works!)
Pea Protein
Soy Protein
Tempeh
Tofu
TVP (Textured Vegetable Protein)

plant based diet food list


Fungi

Many fungi contain B vitamins and Selenium, a powerful antioxidant. This means fungi can help support the immune system!

Mushrooms
Nutritional Yeast
Truffles

Snacks On-The-Go

Let's face it: sometimes it's hard to stick to a vegan diet. Eating plant-based while traveling, either by air or on a road trip, can be incredibly difficult. Even hiking around in the Sierra Nevadas can mean sacrificing access to foods we take for granted at home. This is one of the reasons Tahoe Trail Bar exists. It's very important to be prepared with healthy, delectable snack foods that will stick with you for the long road ahead. It's easy while traveling to find empty calories. That fast food restaurant down the road that beckons with their unhealthy fried foods and imminent regrets. Instead, pack a Tahoe Trail Bar in your bag and rest easy. We've got you covered with the nutritious calories you need at that next mile marker or trailhead.

Non-GMO gluten free vegan energy bars

The Vegan Diet Food List 2.0

Decades ago, it was hard for vegans to find good, tasty alternatives to meat and dairy. Since that time, grocery stores have begun to carry a host of fruits, vegetables, and grains recently unheard of to the American ear. We hope this list helps you realize how many options there are in the grocery store and online to help you live the healthy lifestyle you've always wanted to embody. We hope this Vegan diet food list helps you on your journey. Now, get out there and enjoy a good trail!

vegan diet

 


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