Grocery Guide: your ultimate vegan shopping trip

This guide is brought to you by The Militant Vegan & The Veganist 🤝

The vegan grocery guide by The Militant Vegan and The Veganist

🛒 Download and print the short checklist version for your first vegan grocery shopping trip ✅

Before you start shopping, take a look at our other free guides so you already have a clear picture of what balanced vegan meals should look like:

Disclaimer: The following grocery list is not a substitute for individualized vegan nutrition counseling, but is intended to serve as a practical foundation based on recommendations for a vegan diet. If you have metabolic conditions, multiple allergies, are pregnant, breastfeeding, or have similar circumstances, we recommend consulting a qualified vegan nutrition professional.

This shopping list is intended as inspiration and, above all, as a way to categorize and structure how we approach grocery shopping.

Of course, you do not need to buy everything on this list or always keep all of it at home, but having a few foods from each category can make everyday life as an ethical vegan easier and help you create balanced meals with important nutrients.

We pragmatically divide our shopping list according to the vegan food pyramid as follows:

The Giessen vegan food pyramid with English labels: from beverages, vegetables and fruit up to oils and fats

1. Vegetables

Note 1: We broadly divide vegetables into green vegetables and colorful vegetables. This helps many people consciously eat more green vegetables in their daily lives. Many people automatically eat enough colorful vegetables such as corn, carrots, or bell peppers because they are sweeter, but often consume too little broccoli, spinach, or other green vegetables. Both categories provide different important nutrients and complement each other in a meaningful way.

Note 2: We often buy frozen vegetables because they are affordable, have a long shelf life, and are still nutrient-rich. In addition, frozen vegetables are often already washed and cut and only need to be heated. This makes eating vegetables much easier in everyday life, and many people automatically eat more of them as a result :) When buying frozen vegetables, choose minimally processed options without heavy sauces or seasonings that are high in fat and sugar. Seasoning them yourself and making your own sauces can make your meals easier to plan than using pre-seasoned frozen vegetables.

A. Green vegetables

The following list shows green vegetables that provide particularly high amounts of important nutrients and fiber:

Green leafy vegetables:

Spinach (very nutrient-dense; rich in folate, carotenoids, and iron; often better absorbed when cooked than when raw)
Kale (extremely rich in vitamin K, vitamin C, and phytonutrients; contains a comparatively high amount of calcium)
Bok Choy (mild, rich in minerals, and very practical for quick stir-fry dishes)
Arugula (rich in bitter compounds and nitrates; ideal for quickly enhancing meals)
Lamb’s lettuce (particularly rich in folate; a good base for large salads)
Swiss chard (contains many carotenoids and minerals; its flavor is somewhere between spinach and kale)
Romaine lettuce (significantly more nutrient-dense than iceberg lettuce)
Butter lettuce (an everyday staple for larger raw vegetable portions)
Iceberg lettuce (comparatively lower in nutrients, but still a useful option if it helps increase overall vegetable intake)

Cruciferous vegetables:

Broccoli (one of the most extensively studied vegetables; rich in sulforaphane, vitamin C, and folate; lightly steamed is often ideal)
Brussels sprouts (very high in fiber and nutrient-dense)
Cauliflower (mild, versatile, and great for large portions of vegetables)
Red cabbage (rich in anthocyanins and fiber; beneficial both raw and cooked)
White cabbage (very affordable, long-lasting, and rich in fiber)
Chinese cabbage (mild, easy to digest, and versatile)
Savoy cabbage (more nutrient-dense than many classic cabbage varieties and very filling)

Other recommended green vegetables:

Zucchini (very low in calories and ideal for creating large meal volumes)
Cucumber (a practical raw vegetable source with a high water content)
Green beans (contain fiber and some protein)
Asparagus (rich in folate and very low in calories)
Peas (comparatively high in protein and fiber; frozen peas are especially convenient)
Leek / Allium leek (contains sulfur-containing plant compounds and works well as a flavor base)
Celery (low in calories and versatile for soups, stir-fries, and raw vegetable dishes)
Herbs such as parsley or chives (very nutrient-dense relative to the amount consumed; ideal for regular adding)

Other green vegetables: zucchini, cucumber, green beans, asparagus, peas, leek, celery and fresh herbs

🥬 Try to regularly include green vegetables from our list in your daily routine, ideally around 2–4 servings per day:

1 serving cooked ≈ one small bowl
1 serving raw ≈ 1–2 handfuls

B. Colorful vegetables

The following list shows colorful vegetables that provide particularly high amounts of important nutrients and fiber:

Bell peppers (very rich in vitamin C; red varieties are usually sweeter than green)
Carrots (rich in beta-carotene; best absorbed when eaten with a small amount of fat)
Tomatoes (contain lycopene; often more readily available when cooked)
Zucchini (very affordable, versatile, and low in calories)
Cucumbers (practical as a quick raw vegetable or snack)
Pumpkin (high in fiber and very filling)
Beetroot (rich in nitrates and plant pigments)
Eggplant (great for stir-fries and roasted vegetable dishes)
Corn (higher in calories than most vegetables, but still a practical vegetable side dish)
Onions (contain sulfur-containing plant compounds and pair well with almost any meal)
Garlic (very flavorful and practical for seasoning)
Mushrooms (not technically vegetables, but very popular and low in calories; e.g. button/oyster mushrooms, frozen mushroom mixes …)

Colorful vegetables: bell peppers, carrots, tomatoes, pumpkin, beetroot, eggplant, corn, onions, garlic and mushrooms

🌽 Try to regularly include colorful vegetables from our list in your daily routine, ideally around 2–4 servings per day:

1 serving cooked ≈ one small bowl
1 serving raw ≈ 1–2 handfuls

2. Fruit

Note 1: Berries are considered particularly nutrient-dense because they contain plenty of fiber and phytonutrients. Dark-colored berries in particular, such as blueberries and blackberries, are often associated with health benefits.

Note 2: The sugar in fresh fruit is generally not a concern for healthy people as part of a balanced diet. Fruit also provides fiber, vitamins, and is much more filling than sweets or soft drinks. With dried fruit, however, it is easy to consume a lot of calories in a small amount, which is why fresh fruit is often the more filling and practical choice for everyday life.

Note 3: We especially like to buy frozen berries because they have a long shelf life, are often more affordable, and still retain their nutritional value. Frozen berries are therefore a very practical way to include fruit in your daily diet on a regular basis.

The following list shows fruits that provide particularly high amounts of important nutrients and fiber:

A. Berries

Blueberries (rich in phytonutrients)
Raspberries (very high in fiber)
Strawberries (very rich in vitamin C while being low in calories)
Blackberries (high in fiber and deeply colored)
Currants (intense flavor and rich in vitamin C)
Cranberries (often tart; dried versions are frequently high in added sugar)
Frozen mixed berries (practical for porridge, smoothies, or soy yogurt)

Berries: blueberries, raspberries, strawberries, blackberries, currants, cranberries and frozen mixed berries

B. Locally grown fruit

Apples (affordable, long-lasting, and great for everyday use)
Pears (mild and often very filling)
Plums (contain fiber)
Cherries (especially popular during the summer)
Peaches (very juicy and sweet)
Nectarines (similar to peaches but without the fuzzy skin)
Apricots (contain beta-carotene)
Grapes (a convenient snack, but comparatively higher in calories)
Rhubarb (technically not a fruit, but commonly used as one)

Locally grown fruit: apples, pears, plums, cherries, peaches, nectarines, apricots, grapes and rhubarb

C. Exotic fruit

Bananas (an affordable source of energy, very practical for everyday use)
Oranges (rich in vitamin C)
Mandarins (practical to take on the go and especially popular in winter)
Clementines (mild and easy to peel)
Kiwi (very rich in vitamin C)
Mango (very sweet and popular in bowls or smoothies)
Pineapple (fruity and versatile)
Pomegranate (contains many phytonutrients)
Persimmon (very sweet and soft when ripe)
Melons (high in water content and especially popular in summer)
Grapefruit (slightly bitter and very refreshing)

Exotic fruit: bananas, oranges, mandarins, kiwi, mango, pineapple, pomegranate, persimmon, melons and grapefruit

D. Dried fruit

Dates (very high in calories, but popular as a natural sweetener)
Raisins (practical for muesli or baking)
Dried apricots (contain beta-carotene, among other nutrients)
Dried figs (high in fiber)
Prunes (often associated with digestive benefits)

Dried fruit: dates, raisins, dried apricots, dried figs and prunes

🍎 Try to include fruit regularly in your daily routine, ideally around 2–3 servings per day. 1 serving of fruit ≈ 1 piece of fruit (e.g., an apple or banana) or a handful of berries/small fruits.

3. (Complex) Carbohydrates

Note 1: Complex carbohydrates provide your body with energy and usually keep you full for much longer than snacks or sweets that are high in sugar. Many of these foods also contain fiber, B vitamins, and additional minerals.

Note 2: Choose whole-grain options as often as possible in your everyday life. These usually contain more fiber, protein, and iron, and are often more filling. However, you do not have to make everything perfect: regular pasta, white rice, or mixed products can also be part of a healthy diet.

Note on product links: These are affiliate links, but we only recommend products that we personally use in our daily lives and can genuinely recommend.

The following list shows practical and everyday-friendly sources of carbohydrates:

A. Breakfast cereals (preferably unsweetened)

Oats (affordable, high in fiber, and very versatile)
Spelt flakes (similar to oats)
Spelt flakes cereal (practical for a quick breakfast)
Spelt puffs (crispy and often popular with children)
Amaranth flakes (also contain some iron and protein)
Puffed amaranth (great for bowls or toppings)
Puffed quinoa (a light, crispy addition)
Rice flakes (mild and easy to digest)
Spelt semolina (practical for sweet or savory dishes)
Soft wheat semolina (classic for semolina pudding)

Breakfast cereals: oats, spelt flakes, spelt flakes cereal, amaranth, puffed quinoa, rice flakes and semolina

B. Breads, wraps and similar products

Whole-grain bread (higher in fiber and often more filling)
Spelt bread (very popular and versatile)
Buckwheat bread (practical for gluten-free diets)
Potato bread (often particularly soft and suitable for everyday use)
Whole-grain wraps / whole-grain burritos (practical for quick meals)
Bake-off rolls, preferably whole-grain/multigrain (long shelf life)
Spelt pizza base (a practical quick option)
Whole-grain toast (easy for everyday use and meal prep)
Corn cakes (mild and crispy)
Amaranth cakes (slightly more nutrient-dense than classic rice cakes)
Whole-grain flour (for baking or pancakes)
Spelt flour (very popular for baking recipes)
Whole-grain breadcrumbs (for breading or veggie patties)

Breads and wraps: whole-grain bread, spelt bread, wraps, bake-off rolls, whole-grain toast, corn cakes and flour

C. Pasta

Note: Choose whole-grain pasta as often as possible in your everyday life, as it usually contains more fiber and slightly more protein.

Whole-grain pasta (more filling than white pasta)
Spelt pasta (mild flavor and very popular)
Spaghetti, fusilli, farfalle, etc. (regular versions are also completely fine)
Gnocchi (a convenient quick source of carbohydrates)
Whole-grain gnocchi (higher in fiber)
Sweet potato gnocchi (slightly sweeter in flavor)
Lasagna sheets (also available in whole-grain or rice-based varieties)
Rice noodles (especially popular for Asian dishes)
Whole-grain rice noodles (slightly higher in fiber)
Udon noodles (soft, thick Asian noodles)
Mie noodles without egg (quick and practical)

Pasta: whole-grain pasta, spelt pasta, gnocchi, lasagna sheets, rice noodles, udon and mie noodles

→ Legume-based pasta technically belongs more to the legume category, as it usually consists almost entirely of legumes. However, since it also provides important carbohydrates and many people use it like regular pasta, we mention it here as well:

Lentil pasta
Chickpea pasta
Pea pasta
Mixed pasta with legumes

D. Rice, pseudocereals and other options

Whole-grain rice (higher in fiber and more filling)
Basmati rice (very popular and versatile)
Jasmine rice (aromatic and soft)
Wild rice (stronger flavor)
Rice cakes / rice pasta from Asian grocery stores (practical for Asian dishes)
Rice paper (for summer rolls or wraps)
Quinoa (also contains some protein and iron)
Amaranth (small grains with plenty of fiber)
Couscous (extremely quick to prepare)
Bulgur (higher in fiber than couscous)
Polenta (cornmeal for stir-fries or oven dishes)
Pearl barley (very affordable and filling)
Spelt / wheat berries / Ebly (for salads or bowls)

Rice and pseudocereals: whole-grain rice, basmati, wild rice, quinoa, amaranth, couscous, bulgur, polenta and pearl barley

E. Potatoes

Potatoes (affordable, filling, and very versatile)
Sweet potatoes (slightly sweeter and rich in beta-carotene)
Frozen oven potatoes, preferably low in fat (<4 g fat/100 g)
Mashed potatoes

Potatoes, sweet potatoes, oven potatoes and mashed potatoes

🥔 Try to regularly include complex carbohydrates in your daily routine: for most people, they form an important part of a healthy daily diet. Depending on body size, activity level, and goals, this can often mean around 3–6 servings per day. Particularly active people usually need more.

1 serving uncooked ≈

60–100 g dry pasta/rice/couscous
50–80 g oats/muesli
250–400 g potatoes

1 serving cooked ≈

1–2 handfuls of cooked pasta/rice
2–4 slices of bread
1 medium bowl of potatoes/rice/pasta

4. Legumes

Note 1: Legumes provide fiber, minerals, complex carbohydrates, and also a significant amount of protein. They are usually very filling while being relatively low in calories and should therefore be included regularly in your daily diet.

Note 2: Large amounts of legumes can cause bloating, especially at the beginning. Therefore, increase the amount gradually, rinse canned beans and lentils thoroughly, and if you experience digestive issues, try more easily tolerated options such as tofu, tempeh, or soy yogurt.

Note 3: Many plant-based foods that are particularly high in protein are also made from legumes, e.g., tofu, tempeh, textured soy protein, vegan meat alternatives, or legume-based pasta. We will list these in more detail in the next section under direct protein sources.

The following list shows practical legumes and products made from them for everyday use:

A. Unprocessed legumes

Chickpeas (versatile for curries, bowls, or hummus)
Lentils (affordable, quick to prepare, and very practical for everyday use)
Soybeans / edamame (comparatively high in protein)
Kidney beans (popular for chili or burritos)
Black beans (popular in Mexican dishes)
White beans (mild and great for spreads or stir-fries)
Brown beans
Peas (also very practical when frozen)

Unprocessed legumes: chickpeas, lentils, edamame, kidney beans, black and white beans and peas

B. Processed legumes

Tofu (versatile and very practical for everyday use)
Tempeh (fermented and stronger in flavor)
Soy yogurt (a practical alternative to yogurt)
Hummus (a popular spread; often relatively high in fat)
TVP / textured soy protein / soy mince / veggie chunks
Lentil pasta
Chickpea pasta
Legume-based spreads
Lentil cakes
Chickpea cakes
Lentil or chickpea chips (often more processed and higher in fat)

Processed legumes: tofu, tempeh, soy yogurt, hummus, legume pasta and lentil cakes

🫘 Try to consume around 1–3 servings of legumes per day in your everyday diet. 1 serving dry ≈ 50–80 g dried legumes; 1 serving cooked ≈ 150–250 g cooked legumes or about 1 small bowl full.

5. Direct protein sources

Note: Many people do not consume enough protein in their daily lives, especially when they are on the go, during stressful periods, or when following a fully plant-based diet without proper planning. In our ultimate vegan protein guide, we recommend around 1.4 g of protein per kg of body weight per day as a practical guideline for many active people following a fully plant-based diet.

A. Tofu and tempeh

Widely available in supermarkets, health food stores, and Asian grocery stores, often at affordable prices.

Natural tofu (very versatile and usually affordable)
Smoked tofu (stronger flavor and ready to eat)
Silken tofu (soft; great for sauces, desserts, or soups; often much cheaper at Asian grocery stores than in regular supermarkets)
Tempeh (fermented soybeans or other beans with a firmer texture and stronger flavor; usually available in health food stores or in Asian grocery stores)

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Natural tofu, smoked tofu, silken tofu and tempeh

B. Vegan meat alternatives and plant-based deli slices

Note: Vegan meat alternatives are not automatically “unhealthy”. Many products provide a good amount of protein while being relatively low in saturated fat. As a general guideline, try to choose products that contain more protein than fat per 100 g. For example, a vegan patty with 20 g of protein and 8 g of fat per 100 g is usually a better fit for a protein-rich diet than a product with 10 g of protein and 18 g of fat.

Highly processed products can also contain relatively high amounts of salt and saturated fats, often due to ingredients such as coconut oil. The WHO recommends limiting saturated fat intake to less than around 10% of daily energy intake. Therefore, it can be beneficial not to rely on very high-fat meat alternatives as the only daily source of protein.

Vegan meat alternatives are usually made from:

soy protein
pea protein
wheat protein
other legume-based proteins
sometimes also mycoprotein

These include, for example:

vegan deli slices
vegan burgers/mince alternatives
vegan nuggets
vegan chicken alternatives
vegan fillet-style pieces

Vegan meat alternatives from various brands: strips, deli slices, bacon, crispies and burgers

C. Textured vegetable protein (TVP)

TVP is isolated and dried plant protein, usually made from soy or peas. It is very high in protein, low in fat, affordable, and has a long shelf life. Many products made from TVP can now be found at large supermarkets and health food stores.

→ Simply soak it in hot water or vegetable broth for about 10 minutes, then fry it in a pan and use it like minced meat or meat pieces.

Available forms:

Soy granules / soy mince / soy strips / soy chunks / soy medallions / soy steaks
Pea granules / pea chunks
Lentil granules
Lupin granules
Sunflower mince
Soy crisps (sometimes with over 50% protein; more suitable for sweet meals such as muesli, porridge, or bowls)

Textured vegetable protein: soy granules, soy strips, soy chunks and pea granules in bulk packs

D. Seitan and wheat protein

Note: Wheat protein is not automatically “bad”. Seitan can be a very protein-rich and low-fat addition to your everyday diet.

Seitan fix / seitan base / vital wheat gluten
Ready-made seitan
Seitan slices
Vegan meat alternatives made from wheat protein

Seitan: seitan base as powder, ready-made seitan, seitan slices and seitan pieces

E. Legume-based pasta

Note: Some legume-based pastas provide up to 20–30 g of protein per 100 g and can therefore be significantly higher in protein than regular pasta.

Lentil pasta
Chickpea pasta
Black bean pasta
Edamame pasta
Wheat-legume mixed pasta

Legume-based pasta made from lentils, chickpeas, black beans and edamame

F. Protein bread and protein wraps

Vegan protein wraps
Protein toast
Protein bread
High-protein bagels

Protein wraps, protein toast, protein bread and high-protein bagels

G. Protein shakes

Note: Protein shakes can help make it easier to meet your daily protein needs, especially when you're on the go, after exercise, or during busy or stressful periods. Protein powder is nothing "bad"; it is usually just isolated plant protein that has been defatted and, depending on the product, supplemented with flavorings or sweeteners.

Preparing a vegan protein shake: We choose a sugar-free protein powder and mix about 30 g of powder with 150 ml of plant milk and 150 ml of water per serving in a shaker or blender. Protein powder can also be added to porridge, soy yogurt, smoothies, or baking recipes. Alternatively, it can be mixed with a little plant-based yogurt or banana to create a sweet spread.

Where can you buy vegan protein powder? Vegan protein powders are now available from many brands, as well as private-label products in supermarkets. We use the plant-based protein products from Nutri-Plus, use the code VEGANIST to save 10% and support our work :)

Nutri-Plus: -10% with the code VEGANIST

(sponsored, but genuinely recommended)

Why protein shakes from Nutri-Plus?

Sugar-free and with an optimally balanced amino acid profile, for real results.
You choose: With or WITHOUT sweeteners! Without sweeteners → perfect for high-protein baking at high temperatures.
Made in Germany, produced in small batches and according to the highest standards (IFS & GMP).

Ethical advantages of Nutri-Plus:

You support a fully vegan company.
5% of their monthly website revenue goes to animal & environmental protection organizations.

Our favorite Nutri-Plus products
Preparation: We mix 30 g of powder with approx. 150 ml of soy milk and 150 ml of water in a shaker.

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6. Plant-based dairy alternatives

Note 1: We recommend choosing unsweetened plant-based milk and plant-based yogurt for everyday use whenever possible. Expensive brands are usually not necessary, many private-label products from supermarkets are already perfectly adequate.

Note 2: Whenever possible, choose products fortified with calcium, as not all private-label products are automatically a complete substitute for cow's milk. We explain this in more detail in our nutrient guide. Among plant-based milk alternatives, soy products generally provide the highest amount of protein.

Note 3: We generally do not recommend coconut milk and other coconut products for everyday use, as they are usually high in saturated fat. In some cases, coconuts are also harvested using problematic practices, including the exploitation of monkeys as harvest slaves. For creamy Asian-style sauces, we recommend mixing plant-based milk with a little (fair-trade) cashew butter or almond butter instead of using coconut milk :)

A. Plant-based milk

Soy milk (generally the highest in protein)
Oat milk (mild in flavor and popular for coffee or cereal)
Almond milk (usually lower in calories)
Cashew milk, etc.

Plant-based milk on the shelf: soy, oat, almond and cashew drinks from various brands

B. Plant-based yogurt and skyr

Soy yogurt, soy skyr (soy has the highest protein content)
Oat yogurt
Almond yogurt, etc.

Plant-based yogurt, quark and skyr made from soy, oat and almond

C. Plant-based cream and cooking alternatives

Soy cream (also available in reduced-fat versions)
Oat cream and other plant-based cooking creams

D. Plant-based cheese

Note 1: Many cheese alternatives are made primarily from oil and starch, making them relatively high in calories and saturated fat while providing comparatively little protein or other nutrients. Therefore, we generally view vegan cheese as a (high-fat) topping rather than a meaningful source of protein or other nutrients.

Note 2: However, there are now much better alternatives made from soy or nuts. Soy-based products are often higher in protein, while fermented cashew-based products tend to have a flavor that is closer to dairy cheese.

Examples (unpaid mention):

→ We explain in more detail why we generally do not rely heavily on vegan cheese in everyday nutrition in our ultimate vegan protein guide.

→ Mini recipes for homemade cheese alternatives

Homemade vegan pizza cheese: creamy sauce in a pot next to a pizza from the air fryer

Pizza cheese alternative: Heat plant-based cream with almond or cashew butter, nutritional yeast, (garlic) salt, and a little starch until it thickens.

Spaghetti bolognese sprinkled with homemade vegan parmesan

Parmesan alternative: Mix nutritional yeast with ground walnuts and (garlic) salt.

Homemade vegan cream cheese alternative from drained soy yogurt in a bowl

Cream cheese alternative: Buy soy quark (e.g. Alpro) and season it with salt and herbs right away, or let plain soy yogurt drain overnight through a cheesecloth or sieve, then season it with, for example, herb salt and chives. For a sweet version, mix it with berries, date syrup, or agave syrup.

Whole-grain bread with vegan skyr-style cream and blueberries

Skyr alternative: Buy soy skyr (e.g. Alpro), or mix unsweetened plant-based yogurt with vegan protein powder (e.g. from our partner Nutri-Plus, use code VEGANIST for 10% off) until it reaches the consistency of a thick skyr-style cream.

Vegan cottage cheese alternative from crumbled plain tofu, on bread with cucumber

Cottage cheese alternative: Crumble 200 g of plain tofu and mix it with 4–5 tbsp of plant-based yogurt and herb salt.

7. Nuts and seeds

Note 1: Nuts and seeds are rich in healthy fats, minerals, and other valuable nutrients. At the same time, they are also very calorie-dense. Nut butters in particular can easily add a significant number of calories without you noticing. That's why we recommend enjoying them in small, intentional portions rather than snacking on large amounts throughout the day.

Note 2: Despite their high calorie density, regular consumption of nuts and seeds is associated with health benefits. They should therefore be an intentional part of a balanced diet.

The following list shows some of the most practical and nutrient-rich nuts and seeds:

A. Whole nuts

Walnuts (particularly rich in omega-3 fatty acids)
Almonds (rich in vitamin E and versatile)
Cashews (mild in flavor and popular for sauces or cheese alternatives)
Hazelnuts (great for sweet dishes or porridge)
Pistachios (relatively high in protein)
Brazil nuts (very rich in selenium; often just 1–2 nuts per day are enough)
Peanuts (technically a legume; very affordable and high in protein)

Whole nuts: walnuts, almonds, cashews, hazelnuts, pistachios, Brazil nuts and peanuts

B. Nut butters

Almond butter (versatile for dressings, porridge, or sauces; ideally without added sugar or oil)
Cashew butter (especially useful for creamy sauces or cheese alternatives)
Peanut butter (affordable and high in protein; ideally without added sugar)
Tahini / sesame butter (very flavorful and great for dressings or hummus)
Hemp seed butter (contains, among other nutrients, omega-3 fatty acids and some protein)

Nut butters in jars: almond butter, cashew butter, peanut butter, tahini and hemp seed butter

C. Ground nuts

Ground almonds (practical for baking or toppings)
Ground walnuts (great for vegan Parmesan or pesto)
Ground hazelnuts (often used in sweet recipes)

D. Seeds

Ground flaxseeds (rich in omega-3 fatty acids; ground flaxseeds are generally better absorbed)
Chia seeds (swell significantly and provide fiber)
Hemp seeds (relatively high in protein and mild in flavor)
Sesame seeds (rich in calcium)
Pumpkin seeds (rich in minerals)
Sunflower seeds (affordable and versatile)
Poppy seeds (relatively high in calcium)

Seeds: flaxseeds, chia seeds, hemp seeds, sesame, pumpkin seeds, sunflower seeds and poppy seeds

🥜 Try to include around 1–3 servings of nuts and seeds in your daily routine. 1 serving ≈ a small handful or 1–2 tablespoons of nuts, seeds, or nut butter.

8. Oils

Note: Oils are very high in calories, which means that large amounts can quickly and unnoticed significantly increase daily calorie intake. Nevertheless, the consumption of plant-based oils, especially compared to animal fats such as butter, is often associated with health benefits. Oils that are high in unsaturated fatty acids are considered particularly beneficial.

The following list is roughly ordered by more health-promoting fatty acid profiles:

A. For cooking, frying, or use in an air fryer

Rapeseed oil (very practical for everyday use and with a good fatty acid profile; also available as “Alba” oil, a vegan butter-flavored rapeseed oil)
Olive oil (especially popular for Mediterranean dishes)
Avocado oil (heat-stable, but often expensive)
High-oleic sunflower oil (specially developed for greater heat stability)

Plant oils: rapeseed oil, olive oil, avocado oil and sunflower oil

B. Cold-pressed oils (for salads, dressings, or dips)

Flaxseed oil (very rich in omega-3 fatty acids; do not heat)
Walnut oil (flavorful and rich in omega-3 fatty acids)
Hemp oil (mild and rich in unsaturated fatty acids)
Olive oil
Rapeseed oil

We generally recommend avoiding coconut oil and palm oil in everyday use, as they often contain high amounts of saturated fatty acids.

9. Sauces and dressings

Note 1: Sauces and dressings can make vegetables, rice, potatoes, or other simple meals much more enjoyable and practical for everyday use. Taste matters, because foods only provide benefits if you actually eat them regularly.

Note 2: However, many ready-made sauces contain unnecessarily high amounts of sugar, oil, or salt. A quick look at the ingredient list or nutritional values can therefore be helpful.

A. Seasoning sauces and basics

Soy sauce (also available in reduced-sodium versions)
Teriyaki sauce (often higher in sugar)
Sriracha (spicy chili sauce)
Mustard (usually very low in calories)
Ketchup (also available without added sugar)
BBQ sauce (often relatively high in sugar)
Vegetable broth (ideally choose versions without added sugar)
Curry pastes (a practical base for quick meals)
Tomato paste (highly concentrated and versatile)
Passata (a practical base for pasta sauces)
Salsa (usually tomato-based and relatively low in calories)

Seasoning sauces in small bowls: soy sauce, teriyaki, sriracha, mustard, ketchup, BBQ sauce, curry paste, tomato paste and salsa

B. Dressing basics

Vinegar (darker vinegars often contain slightly more flavor compounds and plant compounds)
Lemon juice (practical for freshness and acidity)
Lime juice (especially popular for Asian or Mexican dishes)
Mustard (helps thicken dressings)
Tahini / sesame butter (intense and creamy)
Plant-based yogurt (a practical base for creamy dressings)
Herbs (fresh, frozen, or dried)
Nutritional yeast (savory, cheesy flavor; popular in vegan cooking and available in many supermarkets / health food stores)

Dressing basics: vinegar, lemon and lime juice, mustard, tahini, plant-based yogurt, herbs and nutritional yeast

→ Practical dressing ideas:

Tahini + lemon juice + water + garlic
Plant-based yogurt + herbs (e.g. garlic salt with dill or coriander) + lemon juice
Mustard + vinegar + a little maple syrup
Soy sauce + lime + garlic
Tomato paste + spices + water as a quick pasta sauce

10. Spreads and dips

Note 1: Spreads and dips can make simple meals much more enjoyable and practical, especially with bread, wraps, bowls, or vegetable sticks.

Note 2: However, many spreads (especially store-bought ones) contain relatively high amounts of oil and therefore a lot of calories in a small portion. Creamy spreads based on coconut or oil are therefore better used as a flavor addition rather than a major source of nutrients.

A. Savory spreads and dips

Hummus (chickpea-based; popular for bread, wraps, or bowls)
Bean spreads (often high in fiber and filling; available in many varieties at health food stores)
Lentil spreads
Salsa
Pepper spreads
Tomato spreads
Eggplant spread
Ajvar (pepper spread; often relatively low in calories)
Mustard-based spreads
Herb spreads
Soy-based cream cheese alternatives (usually higher in protein than oil-based varieties)

Savory spreads and dips: hummus, bean and lentil spreads, salsa, ajvar, eggplant spread and herb spreads

B. Sweet spreads

Peanut butter (higher in protein than many sweet spreads)
Almond butter
Cashew butter
Fruit spreads without added sugar
Date creams
Nut nougat spreads (often very high in sugar and calories)

Sweet spreads: peanut butter, almond butter, cashew butter, fruit spread, date cream and nut nougat spread

→ Homemade dips and spreads are often more affordable and usually contain less sugar, oil, and additives than many ready-made products.

11. Spices

Note 1: Spices make simple foods much more varied and help many people eat more vegetables, legumes, and home-cooked meals in the long term.

Note 2: Many spices also contain plant compounds and are associated with health benefits. However, the most important factor is that spices make food enjoyable and practical for everyday use.

A. Savory

Salt, pepper, garlic powder, onion powder, sweet paprika powder, smoked paprika powder, chili flakes, curry powder, cumin, turmeric, oregano, basil, thyme, rosemary, parsley, chives, dill

Savory spices in shakers and small bowls: salt, pepper, garlic and onion powder, paprika, chili, herbs

B. Asian-inspired

Curry pastes, ginger, lemongrass, coriander, sesame, five-spice powder, garam masala

Asian spices: curry paste, ginger, lemongrass, coriander, sesame and garam masala

C. Sweet

Cinnamon, bourbon vanilla, cocoa powder, tonka bean, cardamom

Sweet spices: cinnamon, bourbon vanilla, cocoa powder, tonka bean and cardamom

D. Especially popular in vegan cooking

Nutritional yeast (savory, cheesy flavor), kala namak/black salt (sulfurous egg-like flavor), liquid smoke (smoky BBQ flavor)

Popular in vegan cooking: nutritional yeast, kala namak and liquid smoke

E. Fresh seasoning basics

Garlic, onions, spring onions, chili, ginger, lemons, limes

Fresh seasoning basics: garlic, onions, spring onions, chili, ginger, lemons and limes

12. Drinks

Note 1: Water should make up the largest part of your daily fluid intake. Many people also drink significantly too little, especially in hot weather, during exercise, or when following a high-fiber diet.

Note 2: Zero and light drinks are not automatically “unhealthy”. They can help some people consume less sugar and fewer calories. However, water should still remain the foundation.

A. Water

Still water, sparkling water, mineral water, water with lemon or lime, water with sugar-free syrups.

→ Recommendation: generally at least 2 liters of fluids per day; during exercise or hot weather, often significantly more.

B. Tea and coffee

Green tea, black tea, fruit tea, herbal tea, coffee, espresso, malt coffee, spelt coffee (a caffeine-free coffee alternative made from grains).

The EFSA considers up to ~400 mg of caffeine per day to be generally safe for healthy adults; this roughly corresponds to 3–5 cups of coffee, depending on the strength.

Tea and coffee in cups: green and black tea, fruit tea, herbal tea, coffee, espresso and malt coffee

C. Zero and light drinks

Cola Zero/Light, zero-calorie lemonades, zero-calorie energy drinks / iced tea.

Recommendation:

Better as an occasional addition rather than a main beverage
Caffeinated energy drinks should only be consumed in moderate amounts
Water and unsweetened drinks should remain the foundation

13. Sweet and savory packaged snacks

Note: Many ultra-processed snacks and sweets contain a lot of calories in a small amount and often only provide short-lasting satiety. For everyday use, we therefore recommend simpler alternatives such as fruit, vegetable sticks, rice cakes, or more fiber-rich snacks.

A. Protein bars and protein snacks

Vegan protein bars, protein pudding, protein chips, protein shakes, and other protein snacks can help make it easier to meet your protein needs in everyday life, especially when on the go or after exercising.

Ideally, look for:

low sugar
moderate fat content
more protein than fat per 100 g

We use the vegan protein powders, protein bars, and protein snacks from Nutri-Plus. Under Nutri-Plus you’ll find personal protein recommendations and our discount code!

B. Dried fruits

Dried apricots, dates, raisins, cranberries, mango, pineapple, persimmon, figs.

Note: Dried fruits provide fiber and minerals, but they are often high in calories and sugar. Therefore, it is best to consume them in mindful portions.

🌴 With the code BEVEGAN, you get the best dates from Datteldealer with 10% off. (Sponsored, but genuinely our favorite, juiciest dates!)

Dried fruits: apricots, dates, raisins, cranberries, mango, pineapple, persimmon and figs

C. Chips and crunchy snacks

Rice cakes, whole grain rice cakes, corn cakes, crispbread, lentil chips, chickpea chips, low-fat popcorn, pretzel sticks, nori sheets.

Crunchy snacks: rice cakes, corn cakes, crispbread, lentil chips, popcorn, pretzel sticks and nori sheets

D. Trail mix and nut mixes

Trail mix, nut mixes, roasted nuts, nut and dried fruit mixes.

Note: Although nuts are considered beneficial for health, they are also very calorie-dense. Trail mix is therefore better suited as a small addition rather than a snack to eat mindlessly.

14. Supplements

Note 1: A well-planned vegan diet can be healthy, however, some nutrients are considered potentially critical. Vitamin B12 in particular should be supplemented on a vegan diet.

Note 2: Supplements are not meant to “fix” a poor diet, but rather to specifically address potential nutrient gaps. The foundation should always be a balanced diet with vegetables, legumes, whole grains, fruit, and sufficient protein sources.

→ Supplements should therefore be included in your shopping plan for a well-planned diet. We use the supplements from Nutri-Plus, with the code VEGANIST you receive -10% and support our work.

You can find out exactly what you should supplement and what to look out for in our ultimate vegan supplement and nutrient guide.

Overview of recommended supplements for adult vegans

Note: The following is not a substitute for individual dietary and health advice from qualified professionals. All information is provided without guarantee.

1. Vitamin B12: essential!
50–100 µg per day or 1,000 µg every 2–3 days, depending on the form. Many vegan alternatives are already enriched with B12.
Lozenges or drops (Nutri+, -10% with the code VEGANIST)
2. Vitamin D3: recommended with limited time spent outdoors and during the winter months
25–50 µg per day (1,000–2,000 IU) plus vitamin K2 (50–100 µg).
D3 + K2 tablets (Nutri+, -10% with the code VEGANIST) · Alternative on Amazon
3. Iodine: recommended for vegans as a direct supplement in addition to iodized table salt / irregular consumption of seaweed sheets
200 µg per day.
Vegan Essentials: contains the daily recommended dose of iodine (Nutri+, -10% with the code VEGANIST) · Alternative on Amazon
4. Omega-3 fatty acids from algae oil (EPA and DHA): recommended because the plant-based precursor (ALA) is inefficiently converted into EPA and DHA
600 mg DHA + 300 mg EPA per daily serving.
Omega 3 vegan (Nutri+, -10% with the code VEGANIST) · Alternative on Amazon
5. Selenium: often underestimated, even by vegans; Brazil nuts are not necessarily a reliable source
50–100 µg per day.
Vegan Essentials: contains the recommended daily dose of selenium · Selenium tablets: contains twice the recommended daily dose (both Nutri+, -10% with the code VEGANIST) · Alternative on Amazon: contains twice the recommended daily dose
6. Other nutrients that may require supplementation: iron, calcium, creatine, zinc, vitamin A, choline.

15. Other useful products

→ A detailed list of appliances, kitchen tools, spices, and unusual but practical ingredients and long-lasting kitchen basics that we almost always have at home and recommend to many vegan households can be found here.

🛒 Download and print the short checklist version for your first vegan grocery shopping trip ✅