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.

  1. Artichoke
  2. Arugula
  3. Asparagus
  4. Avocado (contains healthy fats)
  5. Baby Spinach
  6. Bamboo Shoots
  7. Beets
  8. Bell Peppers
  9. Bok Choy
  10. Broccoli
  11. Brussel Sprouts
  12. Cabbage
  13. Carrots
  14. Cauliflower
  15. Celery
  16. Chard
  17. Cherry Tomatoes
  18. Chilies
  19. Collard
  20. Corn
  21. Cucumber
  22. Eggplant
  23. Endive
  24. Fennel
  25. Green Beans
  26. Green Onions
  27. Jalapeno Peppers
  28. Kale
  29. Kohlrabi
  30. Leek
  31. Lettuce
  32. Mixed Salad
  33. Okra
  34. Olives (Olive oil contains healthy fats)
  35. Onions
  36. Parsnip
  37. Peas
  38. Potatoes
  39. Pumpkin
  40. Radishes
  41. Rhubarb
  42. Shallots
  43. Sorrel
  44. Spinach
  45. Spring Greens
  46. Sprouts
  47. Squash
  48. Sweet Potatoes
  49. Tomatoes
  50. Turnip
  51. Watercress
  52. Wheatgrass
  53. Yams
  54. Zucchini

vegan diet food listFruit

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.

  1. Apples
  2. Apricots
  3. Bananas
  4. Blackberries
  5. Blueberries
  6. Cantaloupe
  7. Cherries
  8. Clementines
  9. Coconut
  10. Cranberries
  11. Cucumber
  12. Currants
  13. Dates
  14. Durian (ew…)
  15. Figs
  16. Goji Berries
  17. Grapefruit
  18. Grapes
  19. Guava
  20. Honeydew
  21. Huckleberries
  22. Jackfruit
  23. Kiwis
  24. Kumquats
  25. Lemons
  26. Limes
  27. Lychees
  28. Mangoes
  29. Mangosteen
  30. Mulberries
  31. Nectarines
  32. Oranges
  33. Papayas
  34. Passionfruit
  35. Peaches
  36. Persimmon
  37. Physalis
  38. Pineapple
  39. Plums
  40. Pomegranate
  41. Prunes
  42. Raisins
  43. Raspberries
  44. Strawberries
  45. Watermelon

vegan diet food listBeans, 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
  1. Alfalfa Sprouts
  2. Azuki Beans
  3. Bean Sprouts
  4. Black Beans
  5. Black-Eyed Peas
  6. Cannelini Beans
  7. Chickpeas (Garbanzo Beans)
  8. Edamame
  9. Fava Beans
  10. Green Beans
  11. Kidney Beans
  12. Lentils
  13. Lima Beans
  14. Mung Beans
  15. Navy Beans
  16. Pinto Beans
  17. Red Beans
  18. Snow Peas
  19. Soy Beans
  20. Split Peas
  21. Sugar Snap Peas
  22. White Beans
Whole Grains
  1. Amaranth
  2. Barley
  3. Brown Rice
  4. Buckwheat
  5. Bulgur
  6. Corn (ground)
  7. Einkorn
  8. Farro
  9. Kamut
  10. Millet
  11. Quinoa
  12. Oats
  13. Rye
  14. Spelt
  15. Wheat
  16. Wheat Breads
  17. Whole Grain Flour
  18. Whole Grain Pasta
  19. Wild Rice
Refined Grains
  1. White Flour
  2. Couscous
  3. Pasta
  4. Seitan
  5. Tortillas
  6. White Bread
  7. 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.

  1. Almond Butter
  2. Almonds
  3. Brazil Nuts
  4. Cashew Butter
  5. Cashews
  6. Chestnuts
  7. Chia Seeds
  8. Flax Seeds
  9. Hazelnuts
  10. Hemp Seeds
  11. Macadamia Nut Butter
  12. Macadamia Nuts
  13. Peanut Butter
  14. Peanuts
  15. Pecans
  16. Pine Nuts
  17. Pistachios
  18. Pumpkin Seeds
  19. Sesame Seeds
  20. Sunflower Seed Butter
  21. Sunflower Seeds
  22. Tahini
  23. Walnuts

vegan diet food listMeat 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.

  1. Jackfruit (Again, texturally it works!)
  2. Pea Protein
  3. Soy Protein
  4. Tempeh
  5. Tofu
  6. TVP (Textured Vegetable Protein)

plant based diet food listFungi

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

  1. Mushrooms
  2. Nutritional Yeast
  3. 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 barsThe 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!

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