We've included fruits, vegetables, grains, protein-rich foods, nuts, seeds and dairy alternatives, as well as some of our favorite brands to look for at the store. Why they're good for you: Fruits and vegetables are nutrient-dense.

Eating a variety is important so that you get a mix of different plant compounds and nutrients like antioxidants, vitamins, minerals and fiber. What to look for: When making your weekly shopping list, keep in mind that you need about five servings of fruits and vegetables every day, per the Dietary Guidelines.

You'll also find dried fruit in the produce section—the portion size is one-fourth of a cup. Why they're good for you: Whole grains provide a variety of nutrients like iron, B vitamins, magnesium, phosphorus, manganese, zinc, copper and selenium.

They're also a source of fiber and protein. You'll also find a few options in the snack aisle and freezer section. Shopping for whole grains can be tricky. A study in Public Health Nutrition from Tufts University found that many consumers have trouble identifying whole grains and are unsure of the amount of whole grains a product contains.

Look for the Whole Grains Stamp on products and the word "whole" listed before a grain, like "whole-wheat" or "whole-grain" in the ingredients list.

Why they're good for you: There are nine essential amino acids. Essential means we must get them from our diet—our bodies don't make them—and most plant proteins tend to be low in the amino acid lysine. Legumes, on the other hand, are unique in that they contain lysine, making them an important part of a plant-based diet.

Legumes are also a good source of fiber, iron, potassium and folate. What to look for: You can find most beans and peas in canned and dry form. Look for beans and peas that are "low in sodium" or have "no salt added" mentioned on the label.

You can also rinse them to remove any residual sodium. Canned and dry are both good for you—canned products just save you time in the kitchen. Edamame is often found in the frozen section and hummus is refrigerated. When shopping for peanut butter, look for options with just peanuts and salt optional.

Avoid products with added sugar or palm oil. Why they're good for you: We often think of nuts and seeds as a source of healthy fats—and they are! They're also a good source of fiber and protein. For instance, according to the USDA, a serving of pistachios 1 ounce has 6 grams of plant-based protein, and 1 ounce of chia seeds has 5 g of protein.

Nuts and seeds are also a source of different nutrients, depending on the type—walnuts, hemp seeds and flaxseeds all contain omega-3 fatty acids, while almonds are a good source of vitamin E.

What to look for: When buying whole nuts, avoid products that have been roasted in oil. Instead, if you'd like them roasted, go for the dry-roasted. Also, skip options that are heavily salted or overly sweetened. When it comes to nut butter, the ingredients should be simple—just the nut or seed and salt optional.

Avoid nut and seed butter with added sugar or palm oil. Some yogurts provide protein as well, along with probiotics. When it comes to cheeses and butter, they're not necessarily nutritious, but they do help make following a plant-based diet easier, especially if you're new to this way of eating.

What to look for: When shopping for non-dairy milk and yogurt, look for options with minimal added sugars—unsweetened and plain are best.

They should have protein added, too—about 5 g or more per serving. With cheeses and butter, look for products with minimal ingredients and those that use healthier sources of fat and oils, like nuts, avocados and olive oil.

Why they're good for you: These plant-based meat alternatives are typically lower in saturated fat compared to animal proteins, especially red meat. They're also an easy way to get a large dose of protein.

What to look for: You want to look for products that are as minimally processed as possible. The burger options should be enjoyed more sparingly. The bulk of your plant-based diet should come from whole foods. Why they're good for you: Snacks are great for holding you over between meals and are an opportunity to add in more nourishing foods and nutrients.

Look for options that help you meet your fruit and vegetable quota or increase your protein intake. Sometimes, snacks help to fill a craving, and there are healthier options to do this, too.

What to look for: It depends on the snack, but in general, look for products that are low in added salt and saturated fat and have minimal added sugars as well. Why they're good for you: Frozen foods can save you time and cut down on food waste, especially when it comes to fruits and vegetables.

Frozen produce is already washed and, in most cases, chopped, and it can last for months in the freezer. Frozen entrees can save you if you're in a pinch, and there are many plant-based breakfast items to be enjoyed on occasion.

The same goes for dessert: While not necessarily nutritious, they can certainly be enjoyed from time to time. What to look for: Avoid fruits and vegetables that are packed in syrups or sauces.

They can be high in sodium or added sugar. Be sure to read the nutrition label and check to see if milk is low in sugar and has a good amount of protein at least 7 grams per cup.

Regardless, dairy alternatives are a great way to get your dairy fix and stick to your vegan plan. To find the best dairy alternatives, check the nutrition facts label and look for options that are lower in calories and added sugar, and contain some protein. When it comes to quality carbohydrates, a vegan diet has no shortage - mainly because carbs come from plants and all foods that grow out of the ground!

Which is essentially everything included on a vegan meal plan. Some carb sources also provide a small amount of protein - like whole grains and some starchy vegetables.

Of course, many traditional sweeteners and sources of added sugar can also qualify as vegan. Opt for more fiber-rich whole foods like whole grains and fruits and less refined carbohydrates like added sugars and those found in processed foods.

Fruits are whole foods, high in natural nutrition, and contain no added ingredients. Like most plant-based foods, fruits can provide a lot of essential nutrition to your diet - nearly all fruits are high in potassium, vitamin C, and fiber.

Plus they are naturally low calorie, low sodium, and low fat, making them a great food for weight loss. Fruit intake is also associated with a wide range of health benefits including improved digestive health, heart health, mental health, and weight management, along with the reduced risk of type 2 diabetes 6 , 7 , 8 , 9 , Fruits also make a great natural sugar substitute for those that have a sweet tooth or are looking to cut added sugars from their diet.

Bring some variety and excitement to your recipes by moving away from the classic salt and pepper seasoning to utilizing various herbs and spices, adding flavor and nutritional value.

Certain superfoods like spirulina powder and nutritional yeast contain small amounts of protein and B vitamins. Purchase whole spices when possible, often this will be in the form of whole dried seeds, leaves, bark, and roots all of which contain high amounts of aromatic oils, and beneficial constituents.

Substitute ground spices for whole if unable to source the whole, note that this will result in a less potent spice blend. Whole spices have a longer shelf life and increased flavor compared to their ground counterparts; this means you usually can use less for the same amount of flavor.

Keeping a stocked spice cabinet will help you avoid meal prep burnout, and give you a world of flavor to play with. Don't forget about fresh herbs as well! A little parsley or cilantro can brighten up any dish. There are endless options of healthy seasonings and toppings to make your meal prep taste out of this world.

The various prepared vegan sauces and condiments on the market can add a ton of flavor and some nutrition to your dishes. Healthy fats are easy to come by on this diet since plant-based fats tend to be the most nutritious - with the exception of certain omega-3 fats found only in seafood.

Just watch your portion control when it comes to added fats from cooking oils and toppings - this includes plant-based oils, butter, cheeses, and high-fat sauces. Ideally, you should aim to get more fat from whole foods, as this type of fat contains other important nutrients. Let's be candid with each other, a well-balanced meal plan includes drinks and snacks.

When you plan ahead and meal prep , don't forget to include whatever snacks and drinks you would like for the week. Plan ahead and add vegan snacks to your grocery list like:. If you've decided to transition to a vegan diet or vegan meal plan, it's important to map out some idea of how you want to meal prep for the week before building your grocery list.

Here are a few questions to ask before over-spending at the store and to get you into the meal prep mindset:. We have a variety of high-protein vegan recipes for breakfast, lunch , and dinner to get you started. We also have a full day vegan meal plan complete with a grocery list, recipes, and step-by-step instructions on how to start meal prepping!

Need more help balancing your macros for a vegan diet? Check out Trifecta vegan meal plan to cut down on prep time and stock up on ready-to-eat healthy meals. All meals are gluten-free, made with organic whole foods, and contain zero artificial ingredients or preservatives. Omnivore vs.

Raw foodism has a dedicated and growing following Shelley is an advocate herself. Its advocates favor food that has not been heated, or has only been heated at very low temperatures, because it is widely acknowledged that foods cooked above a certain temperature lose much of their nutritional value.

Many of our products are considered raw in their finished form raw granolas, raw crackers, and raw chips , because their moisture has been gradually removed over time at very low temperatures.

Many people have less trouble digesting raw products than traditionally cooked ones. In our products, we also soak and sprout all the nuts and seeds to help optimize their nutritional value.

We also make sure to use only organic nuts and seeds, and wholesome produce that is available seasonally — as it should be! Most of our ingredients are organic. Some of the local farms we use are not certified as such.

We are sure to use farms whose practices either meet or exceed organic standards, or are consistent with our own quality standards. Well, organic is great, but we really want to secure the best ingredients available, and we know local suppliers who follow organic practices without being certified organic.

Having said that, we seek out organic ingredients whenever possible, from fruit and vegetables to maple syrup. Enjoy these tasty brown rice balls—which are made with onions, spinach, vegan cheese, and a blend of herbs—with fresh salad and a selection of Mediterranean-inspired mezze dishes, like sundried tomatoes, dips, olives, and fresh bread, for example.

In place of ground beef, this vegan lasagna from Erwhon relies on an organic dry-farmed tomato sauce, which is layered with a cashew kale sauce, vegan mozzarella from Good Planet, and pasta sheets made with turmeric.

One of the most indulgent pick-me-ups at Erewhon has to be this tasty vegan rhubarb and strawberry pie, which is available by the slice. It is, of course, made with organic ingredients, including tapioca flour, lemon juice, and some soy-free vegan butter, too. Load up on vegan granola at Erewhon, which features a blend of organic oats, seeds, and two different types of syrup maple and agave.

You can serve it with pasta, add it to soup, use it as a dip for chips and carrot sticks, and even stir it into salads. While some pesto contains parmesan cheese, this option from Erewhon is made with only organic basil, olive oil, pine nuts, and garlic, as well as a touch of sea salt and black pepper.

Plus, soup is also a great way to pack more vegetables into your diet. This nourishing recipe from Erewhon, for example, is loaded with not only butternut squash, but also celery, onions, carrots, Yukon potatoes, and more. Popular in Eastern Europe, particularly in Ukraine, borscht soup is traditionally made with beets, which gives it a distinctive, vibrant color.

While most recipes also call for some sort of meaty stock, like chicken or beef, this bright and nutritious option from Erewhon subs in vegetable stock, instead. JUMP TO Latest News Recipes Guides Health Shop. by Charlotte Pointing February 12, What is the story of Erewhon Market?

Learn more 6 Organic Rhubarb Vegan Strawberry Pie Slice One of the most indulgent pick-me-ups at Erewhon has to be this tasty vegan rhubarb and strawberry pie, which is available by the slice. Learn more 11 Vegan Borscht Popular in Eastern Europe, particularly in Ukraine, borscht soup is traditionally made with beets, which gives it a distinctive, vibrant color.