• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Fitness Fatale

Fitness Fatale

Conquering Fitness Goals One at a Time

  • About
    • Press
  • Blog
    • Archives
    • Workout Program Options
      • 21 Day Fix Resources
      • P90X Resources
    • PRs & Race Reports
    • Pregnancy
      • Twin Pregnancy
    • Recipes
  • Coach Business Mentorship For Runners
  • Beachbody Accountability Groups For Runners
  • Show Search
Hide Search

Vegan Shopping List

Vegan Salad!
Vegan Salad!

Although I’m still in the camp of “flexitarian” I do make an effort to cook vegan meals for me and Mike about 98% of the time. When I eat out, I’m a vegetarian about 97% of the time and vegan probably 50-60% of the time. People often ask me what I eat and assume I eat a lot of tofu or soy products. I generally avoid tofu (occasionally I’ll eat it out) and my main soy product is tempeh which is a fermented soy (fermenting soy eliminates the side effects associated with unfermented soy products such as tofu).

I actually eat WAY more variety now as a mostly vegan than I did as a non! I eat significantly more vegetables and I’m more creative in my recipes since I can’t rely on the meat to shine. It’s been a culinary adventure these last 14 months as I’ve tried to figure out what works and doesn’t work for Mike and I to eat a mostly vegetarian/vegan diet. I own and use significantly more spices than I did in the past and my recipes have a ton of flavor and often a lot of kick. I love cooking this way and I encourage others to try cooking some non-meat meals even if they don’t want to completely give up meat.

To help anyone who is considering turning to a more plant-based lifestyle, I wanted to give you a peek into my grocery list. I don’t buy all of these things every week but on the average week you will find probably 75% of the below in our house! I do spend a lot of time grocery shopping, planning, cooking and preparing food, but I love it! It also helps that Mike does the dishes….

My Vegan Grocery List

Grains and Legumes

Our Morning Oatmeal (no, there aren't hearts every day...just Valentine's Day)
Our Morning Oatmeal (no, there aren’t hearts every day…just Valentine’s Day)
Vegan Lunch: Lentil Salad, Kale and Kiwis
Vegan Lunch: Lentil Salad, Kale and Kiwis

3-5 servings a day. This group is my main source of protein and much of my calories come from here.

  • Lentils (probably my favorite protein source – often eaten several times a week in the form of a “vegan mash” as Mike calls it)
  • Brown Rice (we buy the 8 lb bag at Costco – also eaten several times a week and often the vegan mash is served on brown rice with more veggies on the side)
  • Quinoa
  • Beans (usually black but also red, kidney and pinto)
  • Bulgur wheat
  • Whole grain bread or Ezekiel bread
  • Oatmeal
  • Brown Rice Pasta
  • Whole Grain or Ezekiel Tortillas
  • Chickpeas (often on top of salads)
  • Soba Noodles
  • Hummus

Soy

Tempeh Stir Fry
Tempeh Stir Fry

1-3 times a week. Always purchase organic soy products as it is one of the most genetically modified crops out there.

  • Tempeh (usually in a stir fry to substitute for meat or in burrito form)
  • Tofu only when out, about 2 times a month

Vegetables 

 

Kale, Tempeh, Red Pepper, Onion Saute with Black Beans and Broccoli
Kale, Tempeh, Red Pepper, Onion Saute with Black Beans and Broccoli

A Full Day's Food for WorkA Full Day’s Food for Work

5-8 servings a day in salads and sandwiches, snacks (carrots and hummus is a great snack), sautéed in oil or prepared within a curry, soup, chili or other vegan mash. 

  • Fresh spinach (we eat at least a 1-pound box a week)
  • Kale
  • Tomatoes, both fresh and canned
  • Red Bell Peppers (we buy an 8 pack every other week and eat them all)
  • Broccoli
  • Cucumbers
  • Zucchini
  • Onion
  • Asparagus
  • Brussels sprouts
  • Carrots
  • Sweet potatoes
  • Peas

Fruits 

2-3 servings a day

  • Oranges (always in the house)
  • Bananas (always in the house)
  • Grapes
  • Kiwis
  • Strawberries
  • Cantaloupe
  • Peaches (when in season)
  • Lemons (on steamed kale or in curries or Asian dishes)
  • Limes (usually in curries and Asian dishes)

Nuts and Seeds 

Nuttzo seed and nut butter

1-2 servings a day and a great source of fat and protein. Nuts are typically eaten as a snack in 1/4 cup portions daily and/or sprinkled on salads. Flax seeds are ground up and used in oatmeal or pepitas on salads. Nut butters on a banana or bread. We use almond milk in our oatmeal. 

  • Cashews
  • Nut butters
  • Almonds
  • Pistachio
  • Pumpkin Seeds
  • Flax Seeds (freshly ground)
  • Pumpkin Seeds/Pepitas
  • Almond Milk

Fats

Avocado is Essential in Every Salad!
Avocado is Essential in Every Salad!

1-3 servings a day. Oils used for cooking or in salad dressings, avocado in salads, sandwiches and burritos/tacos or with chips.

  • Olive Oil
  • Avocados
  • Coconut Oil

Spices, Herbs, Etc.

Zucchini Chickpea Curry with Brown Rice and Kale
Zucchini Chickpea Curry with Brown Rice and Kale

I cook with a TON of spices now! I’ve started using products I had never used before and I love them! There are so many health benefits to spices and herbs I could probably write a whole blog post on just this! 

  • Ginger
  • Curry Powder
  • Turmeric
  • Garlic
  • Basil/Dried Italian Seasonings
  • Cardamom
  • Cumin and Cumin Seeds
  • Chili Powder
  • Fresh parsley
  • Fresh Cilantro
  • Mustard Seeds
  • Rice Vinegar
  • Apple Cider Vinegar
  • Nutritional Yeast
  • Veggie broth

Supplements: 

We do use a protein powder to make smoothies after hard workouts. Usually we mix 1 scoop of powder with frozen fruit, a half or full banana and a cup of almond milk.

  • VegaOne Performance Protein

Treats/Sweets

I definitely have a sweet tooth. Eating non-dairy doesn’t mean I don’t indulge! I’d say sweets are the main thing I ditch the vegan philosophy for but here are some vegan-friendly desserts I usually use to satisfy my sweet tooth. 

  • Almond Milk Ice Cream
  • Coconut Milk Ice Cream
  • So Delicious Almond/Coconut Chocolate Ice Cream Bars (these are vegan!)
  • Dark Chocolate

If you eat vegetarian or vegan, what are your must-have items on your grocery list? 

Share this:

  • Click to share on Twitter (Opens in new window)
  • Click to share on Facebook (Opens in new window)

Related

August 29, 2013 By fitnessfatale 3 Comments

Filed Under: Nutrition, Uncategorized Tagged With: vegan athlete, vegan dinner ideas, vegan lunch ideas, vegan shopping list, vegetarian runner, vegetarian shopping list

Reader Interactions

Comments

  1. Stephanie

    August 29, 2013 at 11:28 pm

    Wow! Everything looks delicious! I am always trying to be better about vegetables, but my motivation ebbs and flows. This is definitely inspiration for me to get back on track!

    Reply
  2. kelly @ racesrepsramblings

    September 5, 2013 at 1:41 pm

    WOW!! Can I hire you to be my personal shopping and chef?? This looks awesome! I love the variety and creativity!

    Reply
    • FitnessFatale

      September 5, 2013 at 3:52 pm

      Sounds like the best job ever – I’m in! 🙂 haha

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Let’s Get Stronger, Healthier & Faster Together!

I am specialize in working with runners to help them incorporate strength training & nutrition into their running routines.

I am passionate about mindset and love to help people find more joy and success in their running by breaking through mental barriers.

While weight loss is a result of our programs, women in my groups often find that they are running faster, are less injury prone, and have more energy and confidence!

I am the founder of Team Run the World, a group of BODi coaches who love running! I provide mentorship, support and training for women who want to start their own coaching business from home and work flexible hours.

I would love to help support you in reaching your goals!

Archives

  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • June 2021
  • May 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020
  • March 2020
  • February 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • December 2015
  • November 2015
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015
  • March 2015
  • February 2015
  • January 2015
  • December 2014
  • November 2014
  • October 2014
  • September 2014
  • August 2014
  • July 2014
  • June 2014
  • May 2014
  • April 2014
  • March 2014
  • February 2014
  • January 2014
  • December 2013
  • November 2013
  • October 2013
  • September 2013
  • August 2013
  • July 2013
  • June 2013
  • May 2013
  • April 2013
  • March 2013
  • February 2013
  • January 2013
  • December 2012
  • November 2012
  • October 2012
  • September 2012
  • August 2012
  • July 2012
  • June 2012
  • May 2012
  • April 2012
  • March 2012
  • February 2012
  • January 2012
  • December 2011
  • November 2011
  • October 2011
  • September 2011
  • August 2011
  • July 2011
  • June 2011
  • May 2011
  • April 2011
  • March 2011
  • February 2011
  • January 2011

Footer

Copyright © 2023 · Fitness Fatale

 

Loading Comments...