1. DO: Prep a list before hand.
2. DO: Read all the ingredients
3. DO: Stick to real foods, organic, skip the junk, eliminate processed foods look for this labels
DON'TS
1. DONT: Shop hungry
2. DONT: Aisle stroll
3. DONT: Grab and Go
Vegetarian Grocery list
Carbs
- Apples
- Bananas
- Beets
- Berries
- Oats
- Oranges
- Pears
- Potatoes
- Rice
- Sweet Potatoes
Vegetables
- Broccoli
- Brussels sprouts
- Cauliflower
- Kale
- Mixed greens
- Red peppers
- Spinach
- Squash
- Zucchini
- Whole grains (such as quinoa, faro, millet, and spelt)
Fats
- Avocados
- Coconut oil (virgin)
- Nuts
- Olive oil (extra virgin)
- Seeds
Spices
- Mrs. Dash seasoning blends for all types of foods
- Fresh or powdered garlic and/or onion for proteins
- Minced peppers (jalapeño or habanero) for proteins or salads
- Cumin or cayenne pepper for proteins
- Cinnamon on morning meals such as oatmeal
- Cinnamon, nutmeg, or cloves in protein shakes
- Za’atar, herbes de Provence, Italian seasoning, Creole seasoning, or Chinese five-spice powder for roasted proteins or vegetables
- Fresh cilantro for vegetable-based entrees
Sauces
- Hot sauces (Tabasco, sriracha) and pastes (sambal oelek)
- Lemon juice
- Balsamic vinegar
- Fresh salsas with little/no added sugar
- Low-sodium soy sauce
Nuts
- Nuts,
Seeds & Dried Fruits Nuts are high in protein and can be added to
almost any meal. I like slivered almonds on salads, oatmeal or just for
snacking.
Seeds and dried fruits make a wonderful toppings for oatmeal and salads.
Hemp seeds, ground flax seeds and chia seeds contain a great balance of omega-6 and omega-3s
Meat Substitutes
I have tried the following and they
may help you with your transition
o
Beyond Meat is a popular meat substitute. It is non-GMO, organic
and made from plants, not soy. They make vegan chicken, crumbles and veggie
burgers among other things.
Gardein
Fresh – I particularly like the vegan
turkey cutlets with gravy, and they also have beef strips which work nicely
marinated for tacos.
If you are craving a frankfurter or
sausage, I think Field Roast tastes the best.
Sweet Earth makes a variety of faux meats including vegan bacon. Their
ingredients are mainly vegetables and non-GMO.
Snack
Foods
o
Hummus is an excellent high-protein meal. Serve with carrots,
cucumber, cherry tomatoes or spread some inside some whole wheat pita bread and
top with cucumbers & sprouts.
o
Whole grain
fig bars. Barbara's Raspberry Fig Bars have
zero fat.
o
Whole Wheat
Pita Chips -Cut whole wheat pita bread into
triangles and put on a cookie sheet. Roast at 400 until crispy. Serve with
salsa or hummus.
o
Baked sweet
potato – Sweet potatoes are loaded with
cancer-fighting beta carotene. Wash your sweet potato, poke some holes in it
and bake until tender. Drizzle some maple syrup on top.
o
Cheesy
tasting popcorn – Pop popcorn kernels in an
air popper. Transfer popcorn to a large bowl. Sprinkle with nutritional yeast
and mix evenly. Nutritional yeast adds a cheese-like flavor and keeps the
crunch of popcorn. Red Star makes a nutritional yeast with a B12 supplement.
o
Edamame – 6 cups water, 1 pound edamame – Bring water to a
boil in large pot. Add soybeans return to boil. Cook approximately 10 minutes.
Or get the shelled frozen.
o
Homemade
trail mix – Could include raisins, dates,
walnuts, almonds and oats. Top with some almond milk for a quick and easy high
protein snack.
o
Cereal and
fruit – Have a bowl of healthy vegan
cereal and top it with your favorite berries.
o
Peanut
Butter sandwich with sliced banana.
Kid Friendly
Vegan Foods
o
Non-Dairy Yogurt
o
Peanut Butter & Jelly
Sandwiches
o
Bean and Rice Burritos
o
Frozen waffles
o
Whole Wheat Pasta with tomato sauce
and ground pine nuts.
o
Guacamole & Salsa
o
Baked Sweet Potato Fries
o
Pancakes
o
Mac n Cheese with nutritional yeast
o
Faux chicken fingers with breaded
tofu
