Vegan food list (+ free printable PDF)

In this vegan food list, you will find an overview of things you can eat as a vegan.

Maybe you’ll think vegans can’t eat much, but when you try it, a whole new world opens up for you. You will learn new ingredients and will bring new things from the store.

Enjoy the adventure! 🙂

Vegetables – fruit – greens – beans and legumes – herbs and spices – flavors – dairy-free products – nuts, seeds and nut butters – grains and pseudo-grains – baking – sweeteners – meat and fish substitutes – sweets and snacks – oil and vinegar – miscellaneous

Some of the ingredients, are clickable to find out more about it (f.e. what is it, how to cook with it).

I also made a printable pdf of this list to make it easy for you.

Vegetables

Vegetables are for us the most importing thing in our meals. They are colorful, delicious and have a lot of vitamins, minerals, and fibers. And it never will be boring because you can vary with it and combine them. Mostly we choose for fresh and organic ones or the vegetables from the garden of my grandfather. You can choose fresh or frozen vegetables.

Fruit

Also a lot of colors and vitamins. You can buy fresh, frozen or dried fruit. If you have to much fresh fruit (you bought too much or you have your own, or get it from family, neighbors or friends) then you can freeze it. Especially bananas and berries are ideal in your freezer. If you want to make a smoothie it’s better with a bit of frozen fruit. You can also make a healthy and quick ice cream from frozen bananas, very creamy 🙂

Greens

Greens are real powerbombs, they are very nutritious and healthy (good for your heart, will burn fat, are high in antioxidants, minerals, fiber, good for hydrations,…). You can eat it in a voluminous salad, put it in a smoothie or take it as a side dish.

Beans and legumes

Beans and legumes will provide you with protein. If your a person who has always hungry, with these you will feel fuller for a longer time. There also ideal for making vegan burgers, because it’s very sticky when you mash it. There also cheap, especially when you bought dried ones and cook it yourself.

Herbs and spices

A meal without herbs and spices will not be very tasty. The herbs and spices give power to your dish and will give your meal a typical Italian, Moroccan, Indian,… taste. You can also choose for mixed spices, for example, garam masala. We always have various dried herbs in our pantry. Fresh herbs we buy organic and in the spring and summer we have some of our own (oregano, chives, mint).

Flavor

• Soy sauce (tamari)
• Coconut aminos
• Miso
• Liquid smoke

Dairy-free products

You don’t need these products, but they are very useful for cooking. This way you can turn a standard meal into a vegan meal in a jiffy. Plant-based milk for your breakfast or sauces, vegan cheese on an Italian dish or on a sandwich.

You can alternate between the types of milk. It’s better for your health to use different types and you’ll find out which ones you prefer. Different types of milk are suitable for different dishes, for example, I use oat milk in my coffee, soy milk for a vegan mayo, almond in a dessert, and hemp milk in a smoothie.

• Plant-based milk (almond, soy, rice, coconut, quinoa, hemp, flax, oat)
• Vegan yogurt (dairy-free, coconut, soy, almond)
• Vegan butter, margarine
• Vegan cheese
• Vegan cream cheese

Nuts, seeds, and nut butter

Nuts and seeds will provide you with healthy fats. You can eat them right away, use it in a dish, make a raw food cake with it or make your own plant-based milk. I always have some roasted sunflower seeds in my pantry because I like them on a spaghetti or a handful as a snack.

Nut paste you can use in sauces or on a sandwich. Choose from the purest versions: just the nuts and nothing else. The oil extraction came from the nuts. I always choose for organic nut pastes. Supermarket peanut butter has other ingredients (salt, extra oil, sugar) besides peanuts.

Grains and pseudo grains

Baking

Sweeteners

I have a food intolerance for white sugar. When I eat it I get a headache. So we don’t use it when we cook. There are enough other ingredients for sweetening your dish, dessert, smoothie,… Dates (and date syrup) and xylitol will taste the most like sugar but is much better for your health.

Meat and fish substitutes

Like the dairy substitutes, you don’t need this. But it can soooo good! 😉 It’s also ideal when you just start to eat vegan, you can replace the meat or fish with these substitutes.

Sweets and snacks

Dips, spreads, and sauces

Oil and vinegar

Miscellaneous

Do you like this vegan food list? Did you miss something? Let me know in the comments below.