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As a dietitian, I often get asked about the benefits of going vegan, and the reasons are more valid than ever. In this post, we’ll explore five reasons to go vegan and how it can positively impact your health.

What is a Vegan?

A vegan eliminates all animal-derived products, including meat, dairy, eggs, and honey, and instead focuses on plant-based foods like fruits, vegetables, grains, legumes, nuts, and seeds. 

Balanced meal and snack planning provides essential nutrients and can help reduce the risk of chronic conditions like obesity, diabetes, and heart disease. (1) 

Additionally, vegan lifestyles support health, environmental sustainability, and animal welfare.

5 Reasons To Go Vegan for Your Health 

Going vegan can offer significant health benefits. A well-planned plant-based diet is rich in essential nutrients, like fiber, vitamins, minerals, and antioxidants, supporting overall health and preventing chronic diseases.

Plant-based or not, a poorly planned diet will leave you lacking in the nutrient department. Planning your meals and examining the nutrient breakdown using a tracker like Cronometer or MyFitness Pal can help ensure you get what you need.  

Do you want ideas for healthy and balanced vegan meals? Check out these dietitian-created vegan meal plans. 

May Reduce the Risk of Heart-Related Issues

Typically, plant-based diets are lower in saturated fats and cholesterol, which can help keep your heart healthy. Normal cholesterol levels improve cardiovascular health. 

High cholesterol, specifically high “bad” LDL cholesterol is a major contributor to atherosclerosis, the buildup of fatty deposits in arteries that can lead to heart attacks and strokes.

Numerous studies have shown that plant-based eating behaviors lower the risk of heart disease and high blood pressure. Those who follow a vegan diet experience lower cholesterol and blood pressure levels than those who follow diets that include animal products. 

PS: cholesterol is only found in animal products; plant products do not contain any cholesterol. 

Support Healthy Digestion 

Another one of the 5 reasons to go vegan is the high fiber content in fruits, vegetables, legumes, and whole grains promotes gut health and promotes short-chain fatty acids, which help aid in better digestion and gut health. A diet rich in plant-based foods has been linked to better digestion.

Fiber is essential for a healthy digestive system. Plant-based foods are its richest sources. There are two types of fiber:

• Soluble Fiber (found in oats, beans, and apples) absorbs water and forms a gel-like substance, aiding in smooth bowel movements and regulating blood sugar.

• Insoluble Fiber (found in whole grains, vegetables, and seeds) adds bulk to stool and may help prevent constipation.

Fiber also acts as a prebiotic, feeding beneficial gut bacteria. This encourages a balanced gut microbiome and may help reduce inflammation, better digestion, and improve immunity.

95% of Americans don’t meet the daily fiber recommendation. (2) The recommendation is 25 grams for women and 38 grams for men. Increasing plant-based foods makes this goal more achievable since fiber is only found in plant-based foods. Want help reaching your fiber goal? Try making this Vegan Walnut Taco Meat from my recipe collection.

Promote Weight Management and Weight Loss

Eating a more plant-based diet can be a great tool for weight management. 100% plant-based diets emphasize nutrient-dense, low-calorie foods like fruits, vegetables, whole grains, and legumes.

Like the digestion section, the fiber in plant-based food is important for weight management. High-fiber meals promote satiety and regulate appetite, helping you feel full for longer and reduce unwanted cravings and extra calories from extra snacking. 

One of the most convincing studies is the Adventist Health Study-2. This study included 60,903 men and women 30 years of age and older. The mean BMI among meat-eaters was 28.8 kg/m2, while those who avoided meat, dairy, and egg products had a BMI of 23.6 kg/m2.

This study and similar studies show a high potential for plant-based food to help people achieve better weight goals. 

Support Healthy Blood Sugar Levels 

There are two types of diabetes: Type 1 and Type 2. However, this post focuses on type 2 diabetes. Type 1 diabetes is caused when the body's immune system attacks pancreas cells and inhibits insulin production. Type 2 diabetes results from insulin resistance, which can be improved with diet.

In 2021, there were nearly 36.4 million people with type 2 diabetes, a preventable and very possible to avoid chronic conditions with necessary lifestyle changes. Some even argue that eating a plant-based diet can reverse type 2 diabetes.  

Type 2 diabetes is very costly and causes a great amount of stress and worry to those who have it. Increasing activity and making dietary changes like eating more plant-based foods can lower the incidence of type 2 diabetes, as seen in the Adventist Health Study-2 above. 

When eating a plant-based diet, the incidence of type 2 diabetes and the likelihood of developing it decreases.

May Be Protective Against Certain Cancers

The last of the 5 reasons to go vegan is to protect your cells. Antioxidants are incredibly protective of our cells and help fight free radicals—the unstable molecules that damage cells and lead to cancer development.

Plant-based foods, especially those with bright, vibrant colors, are rich in antioxidants like carotenoids, lycopene, and vitamins E and C to keep our cells healthy. We are made up of over 30 trillion cells, so keeping as many of them as healthy as possible is a priority. 

Antioxidants and phytochemicals naturally occur in plant-based foods and may help fight cancer-causing disruptants at the cellular level before they cause enough damage to become a cancer diagnosis.

Cruciferous vegetables like broccoli have sulforaphane, which may help protect cells from DNA damage, but too much DNA damage can lead to abnormal cells we don’t want. Flavonoids are also widely found in plant-based foods and have antioxidant and anti-inflammatory properties. 

When working with patients, I like to explain that each color has its own set of nutrients. The more colors on your plate, the more nutrients! 

Wrapping Up 

All in all, there are 5 reasons to go vegan, but there are many, many more that I might touch on in future posts. Eating more plants can significantly improve your health and make a positive change for the environment and animals.

Even starting by eating one vegan meal per day is a great start. I’ll teach you how to go vegan with day-by-day steps in this {free} guide so it’s a change you can keep forever!

Navigating the world of vegan foods can sometimes feel like trying to unlock a secret code. With all of the “plant-based” terms and labels, it's easy to get lost in all the marketing noise and buzzwords.  

But don’t worry—this blog post will answer your questions about which foods are vegan and which aren’t.

What Do Vegans Eat?

If you’re exploring vegan eating, the options are endless. Vegan eating revolves around foods like fruits and vegetables but also includes a variety of alternative proteins and non-dairy options.

The best part? New and innovative plant-based products are continuously being introduced to the market, making it easier than ever for vegans to enjoy their favorite foods. While they are not always the healthiest option, most foods can be enjoyed occasionally.

Want a full vegan grocery list? Check out this Vegan Food List for Beginners. 

Foods Vegans Don’t Eat

In this blog post, we’ll discuss everyday questions about what vegans eat and don’t eat. For a quick rundown, vegans don’t eat animal products like meat, fish, dairy products, eggs, or animal by-products like gelatin or honey. 

Proteins

Plenty of plant-based proteins help you meet your daily protein goals. These are some of the most common questions about what proteins vegans eat. 

Plenty of plant-based proteins help you meet your daily protein goals. These are some of the most common questions about what proteins vegans eat. 

Can vegans eat eggs? 

No, vegans don’t eat eggs because eggs come from chickens, which is an animal. 

However, there are many ways to replace eggs in baking, such as using tofu, applesauce, or flaxseed. These egg alternatives can step in perfectly depending on what you’re whipping up in the kitchen.

Can vegans eat egg whites?

No, vegans don’t eat egg whites or any part of an egg. A popular substitute for egg whites is aquafaba, the liquid from canned chickpeas. It’s surprisingly versatile and works wonders in recipes that call for egg whites.

Can vegans eat seafood?

No, vegans don’t eat seafood since fish and shellfish are animal products. Instead, they often turn to seaweed and other creative plant-based options to satisfy seafood cravings.

Seaweed, in particular, is a rich source of iodine. For more “vegan-friendly” seafood insp, try these chickpea “tuna” boats or check out my "seafood salad" recipe from the Blue Foods as Medicine Cookbook {free to download}

Can vegans eat shrimp?

No, vegans don’t eat shrimp since it is an animal. Unfortunately, vegans often find it challenging to substitute shrimp because its unique texture and flavor are difficult to replicate. 

Can vegans eat tofu?

Yes, tofu is vegan and is a staple in many plant-based diets. Its versatility and ability to take on different flavors make it a go-to plant-based protein option for vegans.
Curious to know more about tofu? Check out this post on this post: What Does Tofu Tastes Like

Healthy Fats

Can vegans eat peanut butter?

Yes, vegans can happily have peanut butter since it’s made from peanuts and fits perfectly into vegan eating. Just keep an eye on the list of ingredients for sneaky non-vegan ingredients like honey.

The healthy fats and protein make peanut butter a great snack for vegans. It helps to keep you satisfied and energized throughout the day. It’s also a rich source of antioxidants that can improve overall health.

Carbohydrates

Carbohydrates, proteins, and fats are one of the three macronutrients our bodies need for energy. Carbs come in two forms: simple carbohydrates and complex carbs. Our bodies break down carbohydrates into glucose, fueling our cells and energizing us throughout the day.

Can vegans eat oatmeal?

Yes, oatmeal is vegan-friendly, making it a perfect breakfast choice. To keep it fully vegan, simply prepare it with water or your favorite plant-based milk. PS: Did you know that October 10 is National Oatmeal Day? It's a perfect nutrition day to celebrate!  

Can vegans eat gluten?

Yes, vegans can have gluten. Gluten comes from wheat, barley, and rye. When mixed with liquid, gluten proteins form a network that traps air bubbles, helping baked goods rise and become fluffy.

We’ve all been to a restaurant and asked about vegan options only to have the server say, "Oh yes, it’s gluten-free," when that’s not what we were asking. 

Can vegans eat pizza?

It depends on the type of pizza. Vegans can enjoy pizza without an egg wash, cheese, or meat. It can be made vegan using a plant-based crust and dairy-free cheese or by going cheeseless and having a sauce base. 

There are endless vegan topping choices, such as fresh veggies, fruits, herbs, spices, and plant-based proteins.

Can vegans eat fruit?

Fruit alone is 1000% vegan. It is naturally free from animal products. Whether snacking on a juicy apple or adding berries to your smoothie, fruit is a delicious and nutritious part of healthy eating and adds vitamins, minerals, and fiber.

There are caveats to this. If it’s something like a caramel apple, the dish is no longer vegan because caramel, a non-vegan ingredient, has been added.

Can vegans eat rice?

Yes, vegans can include all kinds of rice in their diet. It’s a versatile staple that can be enjoyed in countless ways, making it a perfect addition to a vegan meal plan.

Can vegans eat potatoes?

Vegans can enjoy potatoes in all their delicious forms. They offer endless possibilities for tasty and satisfying meals. Potatoes are starchy vegetables with carbohydrates that provide a quick source of energy. 

Potatoes also contain nutrients like vitamin C and fiber, which are great for your immune system and digestive health.

For menu items like mashed potatoes, ingredients like butter and dairy made from milk are not vegan. 

Can vegans eat noodles?

Vegans can enjoy most noodles if they are free from ingredients that come from animals, like eggs. Check the label for animal derivatives, like eggs. Vegan noodles are typically made from wheat, rice, beans, and buckwheat. Egg noodles are not vegan and would not make the list. 

Dairy and Dairy Alternatives

Dairy products include milk, cheese, and yogurt. Vegans avoid dairy because it comes from animals. The good news is that there are plenty of delicious dairy alternatives out there, like oat milk, soy yogurt, and plant-based dairy, that allow vegans to substitute dairy products easily. 

Can vegans eat yogurt?

Vegans don’t eat yogurt made from dairy milk. But there are plenty of plant-based alternatives out there. Options like almond, coconut, and oat milk yogurt fit perfectly into the vegan diet. Popular brands include Silk, Forager, and Oui.

Can vegans eat butter?

Vegans avoid dairy-based butter because it's made from cow milk, but the good news is there are plenty of plant-based butters and oils to choose from. 
These alternatives work just as well in recipes, offering the same great taste without animal ingredients or cholesterol. Earth Balance, Miyokos,Country Crock, and Violife are popular brands of plant-based butter.

Can vegans eat cheese?

Dairy cheese is not included in vegan eating, but several vegan cheese options made from nuts and soy are okay. 
Popular vegan cheeses include Follow Your Heart and Daiya. There are also artisan vegan cheeses with simpler ingredients, like Virgin Cheese (local to AZ and ship!) or Rebel Cheese.

Liquids

Can vegans eat chicken broth?

Vegans don’t use chicken broth because it comes from chicken bones. Instead, vegans cook with vegetable-based broths packed with herbs and spices to bring rich flavor to meals without using animal products. 

Snacks

When it comes to snacking, vegan options are both delicious and nutritious. With choices like creamy hummus paired with veggies, energy bites, and granola, there’s something to satisfy every craving.

Can vegans eat popcorn?

Popcorn is a great snack for vegans. It’s naturally plant-based, low in calories, and easy to enjoy. Popcorn is also whole grain and high in fiber, making it a nutritious snack option that supports digestive health.
Avoid nonvegan toppings like butter and cheese. This Dark Chocolate Dairy Free Popcorn is an easy at-home recipe.

Can vegans eat chips?

The vegan options for chips will vary. The most common non-vegan ingredients are cheese or dairy. Check the labels for any animal-based ingredients; chips without these ingredients should get the vegan green light. 

Desserts

Vegans can still satisfy their sweet tooth while eating only plants. Several classic treats can be made vegan. As always, reading food labels to check for hidden animal products is important.

Another important point to note about vegan desserts – these options generally aren’t the healthiest ones, so enjoy in moderation or for an occasional treat.

Can vegans eat chocolate? 

Yes, vegans can eat chocolate as long as it’s dairy-free. Look for chocolates that are clearly labeled as vegan to avoid any animal products. Did you know that high-quality dark chocolate doesn’t contain any dairy?

Similarly, choosing chocolate with a higher cocoa content, like 70% or higher, is a safe bet and a good place to start for vegan chocolate lovers.

Can vegans eat donuts?

It depends on the type of donut. Vegans don’t eat from places like Krispy Kreme or Dunkin because they contain dairy and eggs. Occasionally, there will be a vegan option without any animal-based ingredients. It just depends on the place.  

Can vegans eat Oreos?

Yes, surprisingly, Oreos are vegan! These classic cookies are made without any animal-derived ingredients. Hmm, what is that creme made of, then? 

Can vegans eat ice cream?

Dairy ice cream is a “no” for vegans because dairy is an animal product. However, there are several delicious dairy-free ice creams available on the market. Ben & Jerry's has many options. While not high in nutrients, these are typically okay occasionally and still reach your health goals. 

Baking 

Vegan baking is a fun and creative way to make delicious treats without animal ingredients. Just keep in mind that not every baking ingredient is vegan, so it’s essential to read labels carefully when you’re in the store.

Can vegans eat flour?

Yes, vegans can eat flour. It's a plant-based ingredient that is perfectly compatible with vegan eating. Flour is a staple in many, if not all, vegan baking recipes, including one of my favorites, Chocolate Sesame Tahini Cookies. 

Can vegans eat sugar?

Sugar lives in the gray area for vegans. Many vegans consider sugar to be acceptable, while some avoid it because it may be processed with animal products as the filtering agent.

For this reason, raw cane sugar, certified organic cane sugar, and sugar made exclusively from beets seems to be the most common among vegans.

Can vegans eat yeast?

Yes, vegans can eat yeast. It's a type of fungus, not an animal product, and is perfectly suitable for vegans. Yeast is often used in vegan baking to help bread and other baked goods rise.

Wrapping It Up

With so much misinformation out there, it can be easy to get confused about what is and isn’t vegan. But by understanding the basics – focusing on plant-based ingredients and avoiding animal products – you can confidently navigate the world of vegan food.

Now, it’s your turn. In the comments below, ask any questions you may have. Let’s spread the love for plant-based eating together.

If you’re vegan, you, like me, might have more fun than the average Joe in the grocery store—especially if it’s a grocery store with tons of vegan options. But what is the best grocery store for vegans to shop at? 

Let’s take a look at the ones I recommend as a vegan dietitian and what products I’d choose or avoid from each one.

Types of Grocery Stores

There are various grocery stores, from mid-range to high-end, and luckily, they all have some vegan options. However, some stores have better choices than others. In this post, I share the best grocery stores for vegans to shop at in person, to pick up, or to get delivered. 

1. “Regular” 
2. Higher End Boutique Style Grocery Stores
3. Online Vegan Grocery Stores

Best Grocery Stores for Vegans

You can get any basic vegan items from any grocery store, but when shopping at more boutique-style grocery stores or online stores like;

• Sprouts
• Trader Joes
• Fresh Thyme
• Whole Foods
• Erewhon
• Plant X
• GTFO It’s Vegan

These will give you better options for specialty vegan items like vegan meats, a variety of milk, plant-based dairy, high-quality proteins (Abbott's/Meati), packaged snacks, and pre-made items.

Vegan Grocery Guide Tips for Healthy Grocery Shopping on a Budget

A comprehensive guide to help you make informed choices that promote both health and cost-efficiency. This guide provides practical strategies for creating balanced, nutrient-rich meals while managing your budget.

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“Regular” Grocery Stores

If you’re looking to get the most bang for your buck, get the staples items you always have on your vegan grocery list from “regular” stores. Aldi, Kroger, Publix, Walmart, etc are the best grocery stores for vegans who want to save money.  

Grocery shopping vegan doesn’t have to be expensive, and plant-based items like beans, lentils, and vegetables are relatively affordable. Depending on what you have on your grocery list will help determine which store you should start with. 

Aldi

Aldi is a simple, cost-effective grocery store. Its uniqueness saves you money and is what makes it different from other stores. Aldi frequently updates its product lines, meaning new vegan items can appear regularly, but they might only stay for a short time. 

These products can include seasonal or special buys in the Aldi Finds aisles. Building on its reputation for affordability, Aldi stands out in the vegan grocery market because it offers a diverse selection of private label brands, like Simply Nature and Earth Grown. These brands frequently have plant-based products like whole grain or bean pasta, seeds, crackers, and snacks.

To keep costs down, Aldi has a few quirks; 

• Quarter for your cart: Aldi’s "Quarter for Your Cart" program helps keep prices low by unlocking a shopping cart with a quarter. You get the quarter back when you return the cart, which reduces Aldi's maintenance costs. 
• Bring your own bags (BYOB!): A quick reminder for your next Aldi trip: don’t forget to bring your own bags! Not only does this help keep your shopping affordable by avoiding the cost of store-provided bags, but it’s also a win for the environment. Plus, having your bags ready makes packing your groceries a breeze!

Vegan Items To Buy At Aldi

• Affordable produce 
• Frozen fruit
• Dried grains 
• Tofu 
• Black bean burgers

Don’t Buy Here

• Vegan cheeses
• Vegan meats 
• Single-serving vegan meals (high in sodium and sugar!)
• Protein powders

Costco

Costco offers many vegan products in bulk, which can be more economical for those who buy in larger quantities or want to stock up on staples like grains, legumes, and plant-based milks. 

Shopping in bulk can be a real money saver and reduce trips to the store. The pros? You’ll often find better prices per unit and less packaging waste. Plus, having a stash of essentials on hand can make meal prep and daily routines smoother. 

However, the cons include needing ample storage space and the risk of items going stale or expiring before you can use them. It’s all about balancing your budget and your pantry space!

To shop at Costco, you’ll need a membership, which costs $60 for the basic Gold Star plan or $120 for the Executive plan. While it might seem like an extra expense, that membership opens the door to exclusive deals and discounts you won’t find elsewhere.

Vegan Items To Buy At Costco

• Whole grains 
• Canned or dried beans 
• Vegetable broth (Kettle & Fire is my favorite)
• Shelf stable non-dairy milk 
• Frozen fruits and vegetables
• Protein powders
• Nuts and seeds
• Cooking oils

Don’t Buy Here

• Large amounts of perishable produce for small households unless you’ll eat it all. 
• Specialty cheeses

Kroger & Friends 

Kroger is a major player in the grocery world, and can be seen operating under many different names, like Kroger, Ralphs, Dillons, Smith's, King Soopers, Fry's, QFC, City Market, Owen's, Jay C, Pay Less, Baker's, Gerbes, Harris Teeter, Pick 'n Save, Metro Market, Mariano's, so many, right?!

Depending on where you’re shopping in the world, Kroger has really stepped up its game with vegan options. They offer a variety of popular vegan brands and have started adding more vegan items to their Simple Truth store brand. 

The convenience of shopping at Kroger is truly unbeatable because they have locations everywhere, making it super easy to get most of what you need.

Vegan Items To Buy At Kroger

• Affordable produce (check the discounted produce section!)
• Frozen vegetables (often on sale for 10 for $10).
• Tofu 
• Tempeh
• Canned goods 
• Spices

Don’t Buy Here

• Frozen meals
• Organic produce
• Specialty snacks

Once you have your base items, stop by specialty stores or order specialty vegan items online to finish checking the items off your vegan grocery list. 

Higher End Boutique Style Grocery Stores

These stores are all about the experience and good-quality products. They offer premium, artisanal, and often locally sourced items, with beautifully arranged produce and gourmet treats. Shopping here isn’t just about buying groceries; it’s an overall experience. 

These are some crowd favorites, maybe even your favorite too! 

Trader Joe’s 

Alright, fellow vegans – there’s no way you haven’t heard of this one! If you haven’t, Trader Joe’s is definitely a store you’ll want to keep on your radar thanks to the combination of affordability and selection of fun vegan items. 

Their vegan products highlight great taste and reliability without stretching your budget. While the layout can be somewhat confusing for first-timers, hang in there—there are so many awesome vegan products to find! 

Throughout the store, products are clearly labeled vegan, making it easy to identify vegan options. Making it easy for you to quickly grab what you need without any hassle.

Trader Joe’s stands out with its unique charm and welcoming vibe. From the friendly staff to the generous sampling of products, shopping here feels like a fun adventure. Can we also get a round of applause for their commitment to using paper bags instead of plastic?

All the small details, product selection, and experience make Trader Joe’s a place where shoppers love to return.

Vegan Items To Buy At Trader Joe’s

• So many vegan snacks, literally so many 
• Fun frozen foods (beef bulgogi, vegan fried rice, vegan meatballs)
• Frozen vegetables
• Store-brand vegan cream cheese
• Unique spice blends
• Seeds 
• Dried fruits 
• Nuts

Don’t Buy Here

• Produce wrapped in 10 lbs of plastic for no good reason.
• Dairy alternatives
• Ready-to-eat foods (only one option, boo!) 

Whole Foods

Another “must-visit” store for vegan shoppers, Whole Foods is an excellent option for those with a larger budget, as it tends to be a little pricier than others. 

Whole Foods is committed to high-quality standards, which is why it doesn’t sell certain ingredients like artificial colors, flavors, or preservatives in its stores. This ensures that you get high-quality products that meet their standards. 

You’ll often find vegan-friendly baked goods, ready-to-eat meals, and even in-store dining options that make it easy to grab a quick bite. 

You’ll feel like a true A-list celebrity shopping in Whole Foods; not only are the prices A-list but so is the overall experience. From the smell to the layout to the vast assortment of options, you’ll leave with a big dent in your wallet. 

Vegan Items To Buy At Whole Foods

• Organic produce 
• Unique produce items 
• TTLA sandwich from the deli (TO DIE FOR)
• Freshly ground peanut butter
• Miyoko’s cheese
• High-quality vegan meats
• Grains

Don’t Buy Here

• Overpriced regular produce
• Packaged vegan meals
• Canned goods 
• Spices
• Basic grocery items 

Sprouts

Sprouts is one of the other best grocery stores for vegans! The vibe feels like a vibrant indoor farmers market. The open layout with minimal shelving lets you take in the whole store at once, making it easy to spot what you need. 

With a wide variety of fresh produce and an extensive selection of plant-based products, Sprouts makes getting vegan options both convenient and enjoyable.

Vegan Items To Buy At Sprouts

• Specialty high-quality vegan meats (Abbots, Meati)
• Tofu and tempeh 
• Pre-seasoned soy proteins (tempeh bacon!)
• Wide variety of produce
• Killer sales 25% off to BOGO free! 
• Nuts and seeds
• Bulk items 
• Non-dairy products (milk, yogurt, butter)

Don’t Buy Here

• Frozen vegetables 
• Canned goods 
• Whole grain pasta
• Spices 

Online Vegan Grocery Stores   

Online vegan grocery stores are a dream come true for plant-based eaters. They offer an extensive selection of vegan essentials and specialty items delivered straight to your door. 

Most of these offer only highly processed specialty options that you can’t find in other stores. These are totally okay every once in a while and can be part of a balanced diet when enjoyed occasionally. 

GTFO It’s Vegan 

A one-stop destination for all your plant-based needs, GTFO It's Vegan is the perfect online vegan grocery store. It offers an exclusive range of vegan products, especially plant-based meats and seafood. 

 As a large online retailer, GTFO It’s Vegan features many exclusive vegan brands and products you might not find elsewhere. They have the most variety with plant-based meats, cheese, and vegan seafood and deliver in 24-48 hours. 

Vegan Items To Buy At GTFO It’s Vegan

• Vegan cheeses
• Plant-based meats
• Vegan seafoods
• Shelf-stable baking mixes 

Don’t Buy Here

• The store doesn’t offer produce 
• A limited variety of vegan snacks

Plant X

If you’re a vegan shopper looking for an online grocery store that truly understands your needs, Plant X is definitely worth checking out. Plant X offers the convenience of shopping from home while providing one of the largest selections of vegan products available online. They have literally almost every popular and new vegan food brand on there! 

Whether you're in the market for a wide variety of vegan specialty groceries, they’ve got you covered with a wide range of options, excluding fresh produce. 

Vegan Items To Buy At Plant X

• Specialty vegan meats
• Sauces and dips
• Vegan dairy products (Tofutti, Artisan cheeses) 
• Oodles of vegan snacks 

Don’t Buy Here

• Produce
• Grains
• Rice 
• Beans
• Plant milks

They have in-person locations in LA, Chicago, and British Columbia. 

Vegan Essentials 

Vegan Essentials is another hidden gem specializing in vegan groceries. Their exclusive focus is on vegan products, and they are organized by categories like “low sodium,” “high protein,” and “minimally processed.” 

In the words of the store, “If it’s not vegan-friendly, we don’t offer it, period”. This specialized approach ensures you get quality products that align perfectly with your lifestyle, and your money supports other vegans. 

Vegan Items To Buy At Vegan Essentials

• Aristain vegan cheeses
• Huge selection of vegan meats
• Sauces and dressings
• Hard to find vegan candies (KitKat, Lindt, etc)

Don’t Buy Here

• Pre-packaged meals
• Beans
• Grains
• Produce

The Best Grocery Store for Vegans?

There are many grocery stores for vegans to shop at, but ultimately, it depends on what products you have on your vegan grocery list or what you need to stock up on. 

Whether you’re looking for the unique charm of Trader Joe’s, the farmer’s market vibe at Sprouts, or the extensive selection at vegan-specific online stores, there’s something for everyone. 

Have you tried any of these stores or discovered other vegan grocery gems?

Drop a comment below and share your experiences or favorite finds—I’d love to hear from you!

Yay! You’re ready to start transitioning to veganism, and you want to do it slowly and sustainably, which is great. This article will give you an exact guide on how to become vegan slowly, with action items you can follow. 

Although this change may feel new and scary, there are so many benefits, from your health to environmental concerns to the welfare of animals. So let’s get started.

What is Vegan?

Veganism is a way of eating and living that aims to do as little harm as possible. Vegans avoid foods that come from animals and products that are animal-derived. Vegans also avoid animal products like leather and wool. It is not only reflected in dietary choices but also lifestyle choices as well. Vegan is defined as;

“A philosophy and way of living which seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans, and the environment.

In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals." by The Vegan Society 

While there are multiple facets of veganism, this article will focus on the dietary aspects of vegan eating and highlight how to become vegan slowly.

This is great for you if you are curious about going vegan but unsure how to do it and want guidance on what to do so you don’t feel like you're running in a wheel and getting nowhere on your own.  

What Do Vegans Eat?

A vegan diet is very varied. There are so many foods on the list that it could go on for ages. This list below highlights foods in each category and doesn’t include every single food from each group, but it's a starting point!

Vegetables

Vegetables are a staple in vegan eating. Fresh, frozen, canned, and steamed vegetables are all great vegan options. Look out for battered vegetables, as they may contain milk and eggs. If the vegetables are preseasoned, check the ingredient list for any non-vegan items listed below. 

Fruits

Fruits are sweet and refreshing, perfect for snacks or as an addition to meals. Fresh and frozen are the best options, and canned fruit in its own juice (not syrup) is another option.

The only ingredient on frozen fruit and vegetable packaging should be the fruit or vegetable(s). 

Beans

Beans are full of fiber and plant-based protein. They are a fantastic addition to your diet. Following the half-cup habit, or eating at least a half cup per day can provide health benefits. Here are some examples of beans to add;

• Black beans
• Chickpeas
• Kidney beans
• Great Northern 
• Fava 
• Pinto beans
• Navy beans
• Lima beans 
• Black-eyed peas
• Mung beans

Lentils

Lentils, like beans, have protein and fiber and are great for adding plant-based protein to your diet.

• Red
• Green
• Black 

Soy

Soy foods are a staple in plant-based eating and provide protein, fiber, and micronutrients. Many studies have shown that soy foods benefit heart health, diabetes, and weight.

• Tofu
• Tempeh 
• Soy curls 
• Edamame 
• Textured Vegetable Protein (TVP)

Whole Grains

A general recommendation is that half our daily grains should be whole grains. That's because whole grains keep us full longer and have more micronutrients.

• Brown rice
• Wild rice
• Oatmeal
• Bread (check ingredients for egg, butter, milk)
• Whole wheat pasta
• Quinoa 
• Sorghum 
• Millet
• Buckwheat
• Farro
• Buckwheat

Nuts

A variety of nuts provide healthy fats, protein, and fiber to a plant-based diet. Use them as snacks or add them to a meal to enhance the umami flavor.

• Peanuts
• Pistachios
• Walnuts
• Almonds
• Cashews
• Brazil nuts
• Pecans

Seeds

Seeds like nuts provide healthy fats, protein, and fiber. Small but mighty, these seeds add high nutrient value.

• Chia seeds
• Flaxseeds
• Hemp seeds 
• Pumpkin seeds
• Sunflower seeds
• Sesame seeds

Vegan Spices and Seasonings

Not only do spices and seasonings add flavor, but they add health benefits, too. Many seasonings have anti-inflammatory properties and various health benefits.

• Tumeric 
• Cumin
• Nutritional yeast
• Oregano 
• Parsely
• Cilantro 
• Cinnamon 
• Onion
• Garlic
• Chili powder
• Basil
• Dill
• Nutmeg 
• Paprika
• Crushed red pepper

Nondairy Products

Many nondairy products are on the market now, so it's easy to find an alternative for all dairy products.

• Milk (soy, pea, almond, cashew, hemp, etc)
• Yogurt (soy, coconut, almond, cashew, etc)
• Margarine / Vegan butters
• Vegan sour cream
• Vegan cream cheese
• Vegan cheese
• Non-dairy ice cream

What Don’t Vegans Eat?

There are a handful of food products that vegans don’t eat, including any animal products or byproducts such as; 

Meats

• Fish (salmon, trout, herring, catfish, cod, mackerel, sardines, tuna, etc)
• Shellfish (crab, imitation crab, shrimp, oysters, clams, scallops, etc)
• Beef (ground beef, steak, brisket, etc) 
• Pork (ham, bacon, sausage, hot dogs, tenderloin, etc)
• Poultry (chicken, turkey, duck, etc)
• Wild meats (veal, mutton, venison)
• Insects (crickets, grasshoppers, etc)

Egg and Egg Products

• All eggs (chicken, quail, ostrich, fish, etc)
• Mayonnaise

Dairy

• Milk (1%, 2%, whole, lactose free) 
• Cheese
• Sour cream
• Yogurt
• Cream cheese
• Whey
• Casein
• Butter
• Heavy cream
• Ice cream 

Bee Products

• Honey
• Honeycomb
• Royal jelly 
• Bee pollen

Animal By-Products 

• Gelatin 
• Lard
• Tallow

How To Start Being Vegan 

So you’re new to veganism. It's fun and exciting but can also feel scary and uncomfortable. Now, it’s easier than ever to eat vegan. Some people go vegan overnight, some over a few weeks, some months, and some have been in the process for a year. 

While there are many ways to do it, this article highlights how to become vegan slowly, giving you a guide to finally eat all vegan meals. Listen, you probably will make mistakes, and that’s all part of the learning process. 

For extra advice, read my other article, Advice for New Vegans, From Seasoned Vegans.

Month by Month Guide to Going Vegan 

This guide explains exactly how to become vegan slowly. Each week, you will have a new goal to work on. As you go, the goals build on each other, and by the end, you’ll be eating all vegan. 

For example, in week 3, you will accomplish the week 3 goal and continue the goals from weeks 1 and 2. 

The weeks are categorized into 30-day vegan challenges to make going vegan even easier to accomplish. You can do anything for thirty days! Look at each week before it starts so you know what to expect and what you'll need to change in your routine and get from the grocery store.

30 days Vegan Challenge: Month One

The first four weeks focus on eating more plant-based foods and reducing animal product consumption. 

Week 1

Start with one meatless day per week.  Have one day where you eat no meat. This could be Meatless Monday or any day that suits your schedule.

Week 2

At lunch and dinner, make half your plate vegetables, such as leafy greens, broccoli, asparagus, or any other veggies you like(🥦). Don't be afraid to add more veggies anytime—the more, the better.

Week 3

Make at least half your protein intake plant-based (mixing in lentils with ground meat, adding beans or lentils, trying tofu, add in those plant proteins!)

Week 4

Completely eliminate all red meat from your diet (beef, lamb/mutton, pork, veal, venison, and goat). Instead, try using proteins like black beans or green lentils. 

Like these calendars? Download and print them!

After month one, you’ve already eliminated red meat and are eating more plant-based meals. How do you feel?

30 days Vegan Challenge: Month Two

In month two, the focus is on introducing more vegan meals and learning to cook with plant-based proteins. You started experimenting with plant proteins last month; now, we take it up a notch. This monthly animal meat will also begin to phase out slowly.

Week 5

Make four vegan recipes using beans or lentils as the main ingredient (🫘). 

Week 6

Eliminate white meats like chicken, turkey, rabbit, and other poultry from your diet. Instead, try using proteins like chickpeas, tofu, tempeh, etc.

Week 7

Try a new vegan recipe for breakfast three times per week, such as overnight oatmeal or tofu scramble.

Week 8

Eliminate fish and shellfish from your diet. At this point, all meat should be eliminated, yay! 

You're well on your way to veganism, including the progress you’ve made since month one. You are now totally meat-free! 

At any point during this process, if you want more one-on-one support because you're tired of looking things up and Googling, schedule a nutrition session with me, a vegan registered dietitian, to get guidance and ask all the questions you have.

30 days Vegan Challenge: Month Three 

Month three continues your progress and helps you work on becoming vegan slowly. You’ll continue to add more vegan options to your diet, and by the end of this month, you’ll be vegetarian!

Week 9

Make all your lunch and dinner meals vegetarian. Vegetarians allow dairy and eggs. 

Week 10

Make all your breakfasts vegan.

Week 11

Ditch the dairy! Use a milk alternative like soy, almond, oat, or cashew milk. If you like milk in your coffee, these alternatives will work well. Dairy includes cheese and butter, too!

Week 12

Make one recipe using tofu or tempeh. You might have already started playing with tofu, but if you're on the fence because you think tofu tastes bad, check out one of my other posts about the taste of tofu, including tofu recipes.

How does it feel to be meat-free? Next step: two more months until you’re fully vegan!

PS: You're over halfway there; if you're finding trouble or running into roadblocks, reach out! Utilize groups online and around you for recipe ideas and encouragement.

30 days Vegan Challenge: Month Four

In month four, you’ll explore some more vegan options and start working on making lunch and snacks vegan. While, of course, keeping all the goals you've already accomplished.  

Week 13

Find a vegan alternative for something you’ll miss most. Maybe cheese, yogurt, or ice cream. You could buy store-bought or experiment with a homemade option.

Week 14

Make all your lunch meals vegan. 

Week 15

Completely remove eggs from your diet. Try making a chickpea scramble for breakfast or flax “egg” for baking.  

Week 16

Swap out your snacks for vegan snacks. 

You’ve successfully made it to the end of month four, getting even closer to your goal of going vegan. There is only one month left to go!

30 days Vegan Challenge: Month Five

Your last month is the last little push to go vegan. You’re almost there; with just a few more modifications, you'll accomplish going vegan. From here, it’s only smaller things, like sweeteners, byproducts, and making those last couple of meals vegan. 

Week 17

Eliminate honey. Try maple syrup or a honey alternative instead.    

Week 18

Make dinner meals vegan (psst; all your meals are vegan now!)

Week 19

Check all products for animal byproducts, such as gelatin, and make necessary swaps. 

Week 20

Make the rest of your meals vegan. There are only a few meals left, so use recipes you've played around with or try these vegan meal plans to save time and get meal ideas.

YAY, you did it. Throw a vegan party to celebrate! Slowly becoming vegan is perfectly fine; if it's sustainable and doable for you, that's all that matters.

You may encounter challenges along the way, so remember why you chose this path and stick to it.

What To Do Next?

Let’s take it a step further and customize your vegan diet. Learn from a registered dietitian how to make the right vegan choices for your health.

You’ve learned the basics of eating vegan, but let’s step it up to ensure you’re getting the nutrients you need to thrive! 

It’s common that we have nutrient gaps in our diets. The best way to bridge the gap in these nutrients is with one of these eight multivitamins vegans will love. Tools like this can be especially helpful when starting with plant-based eating. 

Like starting anything new, it may be unfamiliar when you get started. Working with a dietitian to ensure you’re meeting your needs is a first step to setting the groundwork and ensuring you’re not missing out on key nutrients. 

Of course, it's always important to consult with your medical provider before making any changes and contacting them if you have concerns. I'm a dietitian, but I'm not your dietitian yet ;). Don't view these as customized recommendations.

How Do I Know If I Need a Vegan Multivitamin?

Multivitamins vegans take are something that can be used long-term for added insurance and to help you reach your daily needs, and they take the stress out of wondering if you’re “doing it right.”

To determine what type of multivitamin you need, it's best to start with getting your yearly bloodwork done. If you have insurance, it should be covered in the United States.

Additional labs to add to your bloodwork that may not be covered but are equally as important are;

• Vitamin B12
• Folate
• Vitamin D

You will likely have to ask your doctor to add these labs on as they aren't part of the routine check, but they should be. 

Once you get your lab results back, consult with your doctor to know what the next steps are. You can also consult with a registered dietitian, such as myself, to help you understand your lab results and correct them if necessary with a nutrition plan and regime. 

Understanding Vegan Nutrition

We already know eating a more plant-based diet has been shown numerous times to improve our health drastically. Sometimes, in nutrition, key nutrients are found within animal products that can also be found in plant-based products if you know what you’re looking for. These are the most common nutrients to watch when eating vegan. 

• Iron
• Calcium
• Vitamin B12

It’s not unsafe to follow a plant-based diet. The Academy of Nutrition and Dietetics reported back in 2016 

Appropriately planned vegetarian, including vegan diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.

Academy of Nutrition and Dietetics

The Role of Multivitamins for Vegans

In any diet, there can be nutrients that are lacking. Taking a multivitamin doesn’t give you the full amount of all the vitamins that you need per day but instead is supplemental to the foods you are eating. 

Supplementation is a tool to help people avoid deficiencies, especially for new plant-based eaters who haven’t found their rhythm yet. These are not only for people who are vegan but also for people looking to reduce their animal product consumption and have gaps in their nutrition. Regardless of the eating style, all diets have gaps at some point.

Choosing the Right Vegan Multivitamin

There are so many different types of supplements and vitamins out there. Knowing which one to pick or what to look for can be overwhelming. Here are things to look for when selecting multivitamins for vegans;

• Proprietary Blends: if a supplement has a blend but doesn't list out all the ingredients inside said blend, it is a red flag
• Sugar Alcohols: to make supplements taste better, manufacturers will add sugar alcohols, but these can cause gut health issues in some people.
• Third-Party Tested: every supplement that you buy should be third-party tested. This means they have sent the product to a nonbiased company to confirm you're getting what the label says.

Here are some multivitamins that meet the criteria. Each of these has more nutrients than listed. I've selected the nutrients most important for plant-based eating to showcase.

Future Kind Essential

Future Kind Essentials is simple yet effective and perfect for people looking only to get what they need.

This one focuses on only the top three nutrients that vegans need. Great for supplementing the following;

• Vegan Vitamin D3
• Vitamin B12
• Omega3

Shop Future Kind Essential*

Future Kind Complete

This supplement is for the person who is looking for a heavy-duty, almost all-encompassing vegan multivitamin.

Great for supplementing the following;

• Vegan Vitamin D3
• Folate
• Vitamin B12
• Calcium
• Zinc
• Digestive Enzymes
• Spirulina
• Kelp

Shop Future Kind Complete*

Deva

Deva is a top pick for vegans who love companies that go the extra mile for a vegan certification. This vegan multivitamin is registered by the Vegan Society.

It's an all-in-one multivitamin that covers all the vitamin and mineral basics. Great for supplementing the following;

• Vitamin D2
• Folate
• Vitamin B12
• Calcium
• Iron
• Iodine
• Zinc
• Selenium
• Lutein

Shop Deva

Use RHYAN to save 15%

Nu Pursuit

An all-in-one multivitamin designed with vegans in mind. Made to help you supplement your diet to make sure you're getting what you need.

Great for supplementing the following;

• Vitamin D
• B12
• Iron
• Iodine
• Selenium
• Omega3s
• K2

Shop Nu Pursuit*

*Save 15% with this affiliate link or code RHYAN

V by Pouri

Pouri was designed with people who like to see the data in mind. They value label transparency.

Each bottle has a QR code that can be scanned to see the third-party testing results.

Great for supplementing the following;

• Calcium
• Iron
• Folate
• Vitamin B12
• Iodine
• Zinc

Shop V by Pouri

Complement

Complement is perfect for new plant-based eaters. It helps complement the foods you eat and helps you reach optimal daily levels for all the nutrients of concern.

These dark black capsules remind me of the "writing pills" from American Horror Story.

Great for supplementing the following;

• Vegan Vitamin D3
• Vitamin B12
• Iodine
• Vitamin K2
• Omega3s
• Chlorophyll
• HSA/FSA Eligible

Shop Complement

Ritual 18+

This supplement is best for people who like trying new, innovative multivitamin vegan products.

Ritual has a delayed-release capsule, making it to the small intestine for absorption. They have also patented the beadlets in oil. This is what makes it look so cool and aesthetically pleasing.

Great for supplementing the following;

• Vegan Vitamin D3
• Folate
• Vitamin B12
• Iron
• Omega3s
• Vitamin K2

Shop Ritual 18+

If you can't or don't like swallowing pills

Suja Greens

Suja Greens is a green powder loaded with vitamins and can be added to 8-10 ounces of water or a smoothie.

• Folate
• Vitamin B12
• Calcium
• Iron
• Zinc
• Probiotic Blend
• Greens Powder

Shop Suja Greens

Llama Naturals

Llama Naturals is ideal for someone who doesn't like taking vegan multivitamins in pill form, always forgets to take their vitamins, or has kids who take vitamins.

These are vitamin gummies with no added sugar and come in adult and kid forms for whole-family vitamin fun. Great for supplementing the following;

• Folate
• B12
• Vegan Vitamin D
• No added sugar
• Organic

Shop Llama Naturals*

You save 20% with this affiliate link.

Mary Ruth's

This supplement is for someone in a rush and needs an easy-take liquid form.

Great for supplementing the following;

• Vegan Vitamin D3
• Folate
• Choline
• Vitamin B12
• Zinc

Does have xanthan gum for those with gut health concerns.

Shop Mary Ruth's

GEM Daily Essential

GEM is unlike any other supplement and is classified as real food with a food label instead of a supplement label.

These are perfect for the person who likes a little healthy snackable supplement. Great for supplementing the following;

• Vegan Vitamin D
• Calcium
• Iron
• Folate
• Vitamin B12
• Zinc

Shop GEM Daily Essentials

Additional Resources

Overall, there are many different types of multivitamins, and it depends on your personal preference and nutrition needs on which one is best suited for you.

These are some of the best multivitamins vegans will enjoy, and if you need any additional support, ask for help!

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