Being a Balanced Vegan & My Vegan Staples List 

O​ne 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. 

Source:https://www.pinterest.com/pin/173036810661453719/

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:

  • Daves Killer Bread
  • Daves 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

Vegan 101

So, it’s a new year, new you and you’ve decided to partake into this plant-based lifestyle trend. But where do you start? How do you transition? What do you add to your grocery list? What can you order when you eat-out?

Transitioning to a plant-based lifestyle can seem overwhelming and daunting, you may feel like you have to completely change your life and throw everything in your kitchen in the trash. Before you have a panic attack about whether or not plants have feelings or not, and if you’ll just have to survive on water & sun alone. Take a deep breath. I’m here to help, Vegan Momma to the rescue!

I’ve been eating plant-based for over 19 years, since I was 10 years old, and I think I know a thing or two about living a sustainable and delicious life through plant-based eating. I’ve also had 2 vegan pregnancies and have 2 vegan kiddos who are healthy, strong, and thriving! We don’t feel like we’re missing out on anything, in fact we feel like we are enjoying our lives to the fullest with the best health we can possibly have.

We’ll start this Vegan 101 series with a list of my favorite grocery staples! I will be keeping it budget friendly, but will also include some “treat” items that will help as you transition, such as my favorite vegan cheese and ice cream; because you’ll still want to treat yo’self once in a while! 

Welcome to the Vegan Momma family, I can’t wait to help you on your vegan journey into health & wellness!

Love & Veggies,

The Vegan Momma