I believe that eating a healthy vegan or vegetarian diet takes some preplanning for a person to eat a healthy vegan diet.  Otherwise, what can happen is poorly planned meals that are not balanced.  Many vegans resort to eating pasta because it is cheap and there is a lot of it. 

Dr. Neil Barnard of the Physicians Committee for Responsible Medicine tells us that becoming a vegetarian or better yet a vegan will help reduce the instances of many of the major diseases we could encounter in our lives and increase our lifespan by as much as nine years.  

It’s definitely more difficult to preplan meals than just grab whatever is in the cupboard.  You need to balance protein, carbs, vegetables, and fruits.  Planning meals helps us from falling into the trap of low nutrient meals that can make you sluggish and maybe even gain weight.  You may even be tempted to leave your diet choices just in order to eat.  

One way to help maintain a balanced diet is to prepare ahead of time.  If you’re going to make 4 portions for dinner and you like the recipe, try making 8 portions and store the extra meals in the freezer for a future meal.  

Some people have a meal prep day.  Usually, it is a Sunday.  This is because you have just gone to the grocery store and all of the fruits and vegetables are still fresh.  In some parts of the country weekend electricity rates are lower and why not take advantage of this.  

You can get your food processor and your Instapot going and make a week or more food and add it to your freezer.  You can even cook and freeze quinoa and add it you your dis after microwaving with a tablespoon of water.  

A shopping list can go a long way to help you plan your meals. its one of the chief methods to help you only make one trip to the supermarket.  

Let’s start with Kitchen staples.  These are the spices, cans of coconut milk, and other items that you should always have on hand.  Then I go on to vegetables, fruits, nuts, and seeds.  

Is it a complete list yet?  Let’s just say it is a work in progress that I spent a couple of hours getting to this point and there is always more to come.  


  • Almond flakes
  • Almond milk
  • Almonds
  • Baking powder
  • Baking soda
  • Black beans (canned)
  • Brown rice
  • Cardamom
  • Chickpeas (garbanzo beans) 
  • Chipotle paste or chili flakes
  • Cinnamon 
  • Coconut milk (canned)  
  • Coriander
  • Cumin
  • Dried beans
  • Firm tofu
  • Flour
  • Garam Masala
  • Grapeseed oil
  • Lemon juice
  • Lime juice
  • Olive oil
  • Quinoa
  • Rolled oats
  • Salt & pepper
  • Tomato paste
  • Tomato sauce
  • Vanilla extract


  • Acorn squash
  • Asparagus
  • Avocado (fruit sold in the veggie section)
  • Beets
  • Butternut squash
  • Cabbage
  • Carrots
  • Celery
  • Collard greens
  • Coriander
  • Corn
  • Eggplant
  • Green beans
  • Green onions
  • Kohlrabi
  • Mushrooms 
  • Okra
  • Spinach
  • Sweet potatoes
  • Tomato
  • Turnup
  • Vidalia onions
  • Yam
  • Yellow onion 
  • Zucchini


  • Apples
  • Apricots
  • Banana
  • Blackberries
  • Blueberries
  • Cantaloupe
  • Cauliflower
  • Cherries
  • Dates
  • Figs
  • Grapefruits
  • Grapes
  • Guava
  • Kiwi
  • Kumquat
  • Lemons
  • Lime
  • Mandarin orange
  • Mango
  • Mango 
  • Nectarine
  • Olives
  • Oranges
  • Peaches
  • Pear
  • Plum
  • Quince
  • Raspberries
  • Rhubarb
  • Strawberries
  • Tangerine
  • Watermelon

Healthy Nuts and Seeds

  • Almonds
  • Brazil nuts
  • Cashew nuts
  • Chestnuts
  • Chia seeds
  • Flax seeds
  • Hazelnuts
  • Macadamias
  • Pecans
  • Pine nuts
  • Pistachios
  • Poppy seeds
  • Psyllium seeds 
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
  • Walnuts

I’ve included in this post a free download for you that has all of the ingredients listed here.  Just click on it and the download should begin.  Let me know if there are other foods you would like to include and I’ll continually update this list.