Vegan Diet Food List
Download our free vegan diet food list to kickstart your vegan journey!
Fact Checked by Ericka Pingol.
What is a Vegan Diet Food List?
Vegan food lists are specifically for people looking to adopt a vegan diet plan and lifestyle. They are built by a person who has done their research and is about to start following a vegan diet, or they’re made by dietitians/nutritionists who customize diet plans for their clients.
These lists suggest the necessary vegetables, fruits, whole grains, legumes, and animal product substitutes they need to gain the essential nutrients a body needs. These lists also consider any health goals a person might have, like what underlying conditions they need to manage or lessen the risk of getting, plus how much weight they want to lose and maintain.
A general vegan diet food list will contain the following:
- Vegetables (e.g., spinach, carrots, kale, bell peppers, broccoli)
- Fruits (e.g., mangoes, watermelons, pineapple, grapes, oranges)
- Whole grains (e.g., brown rice, quinoa, barley, wheat, oats)
- Legumes (e.g., chickpeas, black beans, soybeans, lentils)
- Nuts (e.g., almonds, walnuts)
- Seeds (e.g., chia seeds, hemp seeds, pumpkin seeds)
- Meat alternatives (e.g., tofu, tempeh, seitan, plant-based protein powders)
- Milk alternatives (e.g., soy milk, oat milk, coconut milk)
- Herbs and spices (e.g., cilantro, thyme, garlic, paprika)
- Plant oils (e.g., olive oil, coconut oil)
- Natural sweeteners (e.g., maple syrup, coconut sugar)
- Plant-based condiments (e.g., hummus, salsa, banana ketchup)
Printable Vegan Diet Food List
Download this Vegan Diet Food List to help clients maintain their vegan diet.
How does our Vegan Diet Food List work?
We created a vegan diet food list template to help budding vegans or those wanting to try vegan diets organize their lists. Anyone can use this template, including those confident enough to create their vegan diet plans for themselves or dietitians and nutritionists.
Our template has several blank sections for customizability. Any person using this template simply needs to fill out the following sections when they download a copy of the PDF template:
- Vegetables
- Fruits
- Whole grains
- Legumes
- Nuts
- Seeds
- Meat alternatives
- Milk alternatives
- Herbs and spices
- Plant oils
- Natural sweeteners
- Plant-based condiments
- Snacks
- Wraps
We also created empty boxes where people can write recommendations by dietitians/nutritionists and others. There’s also a box for indicating what to avoid.
Lastly, there’s a notes box. The person using the template can write what they want concerning the list they made and the plans they have for themself. An example would be: “I will strictly follow this list every day, every week, for the next three months.”
Vegan Diet Food List example
This filled-out sample template is for education or inspiration when making a vegan diet food list for yourself or a client. If you wish, you or your client can follow what’s on the list if you feel like what’s in it is good enough to follow.
Our vegan diet food list PDF template is printable, so you can download and print a copy to bring while grocery shopping! Or you can keep a copy of a filled-out PDF and access it on a mobile device.
Download this Vegan Diet Food List example:
When is best to use this Vegan Diet Food List?
Any time is good for using our vegan diet food list PDF template.
Here are some examples of times when one would use this list:
When you or your client want to slowly transition to a vegan diet to get used to it.
Even if a person decides to switch to a vegan diet, they might not be able to do so immediately. Some have to transition to a completely vegan diet slowly over time. You can use this list to write down small amounts of vegan and non-vegan food ingredients. As time passes, the amount of vegan food ingredients will overtake non-vegan food ingredients until there are no longer any of those on the list.
You or your client must adjust their diet because of an underlying condition.
Some people go vegan because of underlying conditions they have. Some people are told to avoid meat and eat more vegetables to help manage their condition. They or their nutritionist can create a vegan diet food list to help kickstart their road to good health anytime and then adjust accordingly in case they get afflicted with more unwanted conditions or if there is progress in their recovery.
You or your client want to uphold their ethics and values.
Suppose you or your client believes that eating meat and consuming other products or meals made of animals and would like to live a lifestyle devoid of having to consume such food or products. In that case, adopting a vegan lifestyle will help. This list template can help start your or your client’s vegan journey. One of the great things about vegan diets is their much lower carbon footprint.
What are the benefits of having a vegan diet?
It’s a healthy way to lose weight.
One of the best things about vegan diets is that they are ways to lose weight healthily. You won’t rely on weight loss supplements, liposuction, or other potentially harmful ways of cutting weight.
The ingredients that make up vegan food have fewer calories than meat. Adopting such a diet will yield significant weight loss results over time, even if you don’t exercise often.
It can lead to healthier hearts and digestion.
Vegan diets are low in cholesterol and saturated fat but rich in fiber. Vegan meals can lead to healthier hearts and lower the risk of having cardiovascular disease or other heart problems like hypertension and stroke. They can also aid the beneficial gut flora in the body to help ensure healthy digestion and lower the risk of constipation.
It can lower the risk of having cancer, diabetes, and other dangerous conditions.
Besides preventing heart problems, vegan diets can keep a person healthy enough that they have a lower risk of having life-threatening problems such as kidney dysfunction, cancer (especially ones tied to obesity), diabetes, and more!
Commonly asked questions
Plant-based protein bars, vegetable sticks and hummus, popcorn, and fruit slices!
Yes. If a vegan diet is well-planned, the person following the plan will get everything they need despite not having any meat or dairy products. Many famous vegan athletes include Venus Williams, Nate Diaz, Fiona Oakes, and Kyrie Irving.
They can get protein from meat alternatives, legumes, and quinoa.
