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.
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.
Avocado (contains healthy fats)
Olives (Olive oil contains healthy fats)
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.
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.
Chickpeas (Garbanzo Beans)
Sugar Snap Peas
Whole Grain Flour
Whole Grain Pasta
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.
Macadamia Nut Butter
Sunflower Seed Butter
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!)
TVP (Textured Vegetable Protein)
Many fungi contain B vitamins and Selenium, a powerful antioxidant. This means fungi can help support the immune system!
- Nutritional Yeast
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.
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!
If you are looking for non GMO, vegan, gluten free energy bars for on the trail or off shop Tahoe Trail Bars. Read about our mission to build 1,000 miles of trail in 10 years. If you’ve never tried a Tahoe Trail Bar, now’s your chance to see what all the fuss is about.