One of the most important things to do while following a vegan lifestyle, is to eat well-balanced and food that is packed with nutrients! This is what I have done for the last 19 years of living a vegan lifestyle, and I believe has accredited to the health, longevity, and sustainability I have had.
By focusing on whole plant-based food that are preferably minimally processed you will be able to live a long and happy vegan life! Later on, we will talk about any extra vitamins or supplements you may want to take as well, however, you can get almost all of your daily nutrients and vitamins just by eating a well-rounded diet packed with lots of vegetable and fruit sources.
Another tip I have is to focus on eating the rainbow, try to have different colors of fruit or veggies in your meals, and get a variety. Also, eating seasonally can help to round out those essential vitamins and nutrients.
Here is an example of a Vegan Food Pyramid, which will give you an idea of how easy it is to pack those needed nutrients in.
I find it so simple and easy to focus on whole plant based sources for the bulk of our meals. Here is a basic list of vegan staples that I always include.
My Go-To Vegan Staples
Protein:
- Beans (black beans & refried beans are our favs)
- Lentils
- Chickpeas
- Edamame
- Hummus
Protein Alternatives:
- Tofu
- Tempeh
- Field Roast Maple Sausages
- Veggie Burgers
Dairy Alternatives:
- Almond Milk
- Coconut Milk
- Cashew Milk
- Oat Milk
- Soy Milk
- Coconut Yogurt
- Soy Yogurt
- Almond Yogurt
- Ben & Jerry’s Ice cream
- So Delicious Ice cream
- Nada Moo Ice cream
- Go Veggie Cream Cheese
- Field Roast Chao Cheese
- Follow Your Heart Cheese
- Earth Balance
Bread:
- Dave‘s Killer Bread
- Dave‘s Killer Bread Bagels (to go with the cream cheese!)
- Ezekiel Bread
- Pita Bread
- Sprouted Bread
Condiments & Seasonings:
- Maple Syrup
- Everything Bagel seasoning
- Garlic Powder
- Onion Powder
- Turmeric Powder
- Cinnamon
- Smoked Paprika
- Chili Powder
- Himalayan Salt
- Nutritional yeast
- Tamari
- Sriracha
- Avocado oil spray (for cooking)
- Coconut oil
Grains:
- Couscous
- Quinoa
- Brown Rice
- Rice ramen noodles
- GF pasta or whole wheat pasta
Nuts & Seeds:
- Chia
- Flaxseeds
- Hemp Seeds
- Almonds
- Cashews
- Walnuts
- Sunflower seeds
Produce:
- All of your favorite fruits and veggies!
- Make sure to get your dark leafy greens in, my go-to greens are romaine, kale, spinach, and Swiss chard. It’s also very beneficial to rotate which greens, fruit, and veggies you eat; eating seasonally and shopping farmer’s markets makes this easy.
I’m looking forward to continuing in helping you a long your vegan journey, next I’ll be sharing my vegan guide to dining-out!
Love & Veggies,
The Vegan Momma