
Transitioning into a vegan, or plant-based lifestyle can seem intimidating. Even the thought of following, and maintaining a healthy diet is overwhelming, at times, especially at the beginning. The key to maintaining a healthy habit is efficient planning.
There are so many vegan options to buy nowadays, as the vegan diet is becoming more common. The bad news is, that most of those options are heavily processed, and full of fat and added sugar. Vegan junk food is a culprit. Indulging in it, every once in a while, and in small quantities, shouldn’t pose a problem. The problem begins when people forget about the essentials. Which the vegan diet is abundant.
Creating a list gives us a better understanding of what to have in our arsenal. This will provide us with the building blocks of our vegan pantry. In order for us to eat healthfully, we must go back to the basics. A nutritious vegan diet consists of consuming enough protein, and enough lightly processed/ complex carbohydrates, as well as consuming fat, sodium, and added sugar sparingly. Combining nutrient-dense vegan food items, with exercise, hydration, and adequate rest will ensure our success.
Each category is important. If it is not the main one, it is one that complements your dishes. Oils and added sugar are not nutritious and contain empty calories. Meaning; they are high in calories but are not satiating. Too much salt contributes to health problems, such as high blood pressure. On a brighter note, your palate has the ability to change, hence it adapts to less salt. Lemon juice is an excellent substitute for table salt.
Fruit

In-season produce is always best. It’s more nutritious, and more often than not, fresher. Dried fruit is an awesome snack. Mixing them with oats, and some nuts or nut butter makes a complete meal. Let’s not forget about frozen fruit. They are the backup fruits. If stored properly they can last for a long time.
apples | cherries | frozen berries | mandarins | pears | raisins |
apricots | dates | mangoes | persimmons | raspberries | grapes |
bananas | dried | in-season fruit | oranges | pineapple | strawberries |
blueberries | kiwi | plums | watermelon | figs | kiwi |
Vegetables

This is, by no means, a complete list of all of the vegetables that exist. I picked these because they are the most versatile.
asparagus | brussels sprouts | carrots | corn | garlic | okra | red-leaf lettuce | spinach |
avocados | butternut squash | celery | cauliflower | green onion | romaine lettuce | sweet potatoes | broccoli |
bell peppers | button mushrooms | cherry tomatoes | cucumbers | iceberg lettuce | oyster mushrooms | shiitake mushrooms | tomatoes |
cabbage | collard greens | frozen vegetables | kale | potatoes | spaghetti squash | zucchini | |
Pickles

Pickles always add that extra zhuzh!
black olives | giardiniera | manzanilla olives stuffed with pimento |
cocktail pickles | kalamata olives | sliced pickles |
dill pickles | mixed pickled vegetables | vegan kimchi
|
Starches

Whole grains are high in antioxidants and dietary fiber. Starches are essential pantry items (staples). You can bake, make breakfast, make meals, and snacks with them. Take oats, for example!
unbleached all purpose flour | bulgur | farfalle pasta | millet | oat bran | potato starch | rotini pasta | wheat chex |
black rice | corn flour | freekeh | minimally processed ramen noodles | oat flour | quinoa | self-rising flour | wheat germ |
blanched almond flour | corn starch | lasagna pasta | minimally processed whole grain breads | oats | rice flour | spaghetti | white rice |
brown rice | elbows pasta | mung bean noodles | lightly-salted rice cakes | penne pasta | rice noodles | tapioca flour | whole wheat flour |
Other Baking Items

baking powder | instant yeast |
baking soda | unsweetenened cocoa powder |
vegan semi-sweet chocolate chips | vanilla extract |
Flaxseed is not on this list. It is under nuts & seeds. This is a baking section, and a nifty trick is mixing flaxseed meal (ground flaxseed) with water, which can be used instead of eggs, to create a binding agent in vegan baking. The ratio is 1 tbsp flaxseed meal to 3 tbsp water. Mix well, and let sit for 5 minutes, then use.
Protein

Beans and tofu can be used in so many sweet and savory meals. And there are so many options to choose from. Here are some great protein options:
bean sprouts | edamame spaghetti | red lentil |
besan (gram flour) | extra firm tofu | silken tofu |
black beans | green lentil | Tempeh |
broad beans | green peas | TVP |
chickpeas | kidney beans | wheat gluten |
edamame | nutritious protein shakes | white beans |
edamame noodles | pinto beans | whole lentil |
Canned Food Items

Canned items are always great when you don’t want to spend a lot of time preparing food. They’re especially handy when going on trips.
black beans | diced tomato | mixed vegetables | pinto beans |
black olives | green beans | mushrooms | sliced beets |
cherries | green peas | navy beans | tomato paste |
checkpeas | lentils | peaches | tomato sauce |
corn | mixed fruit | pineapple chunks | white beans |
Jams & Spreads

Jams are a terrific pantry item. I prefer homemade jam, with as little sugar added as possible. Grocery stores do have no sugar-added jams, but they’re either expensive or hard to find. Nevertheless, the internet is full of homemade jam recipes like this one.
apricot jam | date paste | natural almond butter | raspberry jam | sunbutter |
blueberry jam | fig jam | natural peanut butter | red plum jam | tahini |
cashew butter | grape jam | orange marmalade | roasted garlic paste | vegemite |
cherry jam | hazelnut butter | peach jam | sour cherry jam | walnut butter |
cranberry jam | macadamia nut butter | pistachio butter | strawberry jam | |
Cooking Oil

Using cooking oil in moderation adds different flavor profiles to cooking. Here are the main ones:
canola oil | grapeseed oil | sesame oil |
coconut oil | olive oil | sunflower oil |
avocado oil | peanut oil | vegetable oil |
Nuts & Seeds

Nuts and seeds are good sources of essential amino acids. They add different flavors to meals, not to mention that wonderful crunch. Again, moderation is key.
almonds | hazelnuts | pistachios |
brazil nuts | hemp seeds | pumpkin seeds |
cashews | macadamia nuts | sunflower seeds |
chia seeds | peanuts | unsweetened shredded coconut |
flaxseeds | pecans | walnuts |
Sweeteners

Compared to regular white sugar, these sweeteners have depth to them and produce more pleasurable flavors.
agave | monk fruit in the raw |
coconut sugar | stevia in the raw |
date syrup | turbinado sugar |
maple syrup | |
Seasoning

The list of seasoning is never-ending. Experiment, make your own, mix, and match. Start with small amounts, and add more as needed.
allspice | cardamom | dried oregano | ginger powder | nutmeg | sesame seeds |
amchur powder | chili powder | dried rosemary | ground cloves | nutritional yeast | smoked paprika |
anise star | chinese 5 spice | dried sage | ground cumin | onion powder | sweet paprika |
bayleaves | cinnamon | dried thyme | italian seasoning | red curry powder | turneric |
black pepper | dried basil | garam masala | kelp powder | red pepper flakes | white pepper |
black salt | dried mint | garlic powder kosher salt | sea salt | yellow curry powder | |
Sauces & Condiments

Sauces make or break a dish. Tread with caution, but don’t be afraid to try out different combinations.
apple cider vinegar | hot sauce | red salsa | tomato paste | white wine vinegar |
balsamic vinegar | ketchup | red wine vinegar | vegan bbq sauce | yellow mustard |
bragg aminos | lemon juice | rice vinegar | vegan buffalo sauce | |
dijon mustard | liquid smoke | sriracha sauce | worcestershire sauce | |
green salsa | lite-sodium soy sauce | tabasco sauce | vegetable stock | |
hoisin sauce | miso paste | teriyaki sauce | white vinegar | |
Beverages

Credits: Sandi Benedicta, source: unsplash.com
A staple in our kitchen is unsweetened soy milk. Not only is it a good source of protein, but the “modern-day” soy milk also doesn’t have that horrible after-taste. It tastes creamy and substitutes regular milk nicely. Soy milk is great in porridge, protein shakes, and baking.
If the goal is to consume empty calories scarcely, opting for unsweetened, or lightly-sweetened plant milk is the way to go.
almond milk | flax milk | oat milk |
cashew milk | light coconut milk | rice milk |
coconut milk | macadamia milk | soy milk |
Kitchenware

Credits: Janko Ferlic, source: unsplash.com
Kitchenware is an important part of making and preparing food. Besides the essentials, like silverware, plates, cups, and bowls, this is a list of what helps us enjoy our cooking and food prep processes.
air popcorn popper | food processor | ladle | mixing bowl | pyrex dishes | stainless steel pots |
bread knife | fruit cutting board | mandoline slicer | non-stick pans | rice cooker | stainless steel strainer |
bread pan | fruit knives | masher | non-stick pots | safety gloves | toaster |
cake pan | grater | measuring cups | oven mitts | silicon mats | tongs |
convection over/air fryer | heavy duty blender | mesasuring spoons | pancake spatula | spatulas | vegetable knife |
dutch oven | heavy duty cutting board | mixer | parchment paper | spice grinder | whisk |
food prep containers | juicer | mixing bowl with lid | spiralizer | stainless steel pans | wooden spoons |
Recommended kitchen appliance brands are:
Black+Decker
Breville (convection oven)
Hamilton beach
kitchen aid (mixer)
Mueller
Ninja (blender)
Phillips
Presto (air popcorn popper)
T-fal
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