A Dietitian's Guide to Your First Vegan Shopping Trip

Written by The Vegan Society Registered Dietitians: Emily Angus and Amber Woodhouse

So, you’ve decided to give vegan eating a go. Exciting!

We recognise that the thought of doing your first vegan food shop may perhaps also feel a little overwhelming, but have no fear. A vegan diet doesn’t have to mean hunting for specialist products or spending hours reading labels. In fact, a lot of your everyday food items may already be vegan!

Whilst there may also be familiar products you need to leave on the supermarket shelf, focus on what you get to add to your shopping basket – items that can not only provide plant protein, fibre, and other important nutrients, but that also help support our planet and the non-human animals we share it with.

Start with your protein foods

Protein is often the nutrient people worry about most when starting a vegan diet, but there are plenty of plant-based protein options available. A useful tip is to include a quality source of protein at most meals. This is usually enough for most healthy adults to meet their protein needs.

Some great protein choices for your vegan shopping basket include:

• tofu and tempeh
• soya mince and soya pieces/TVP
• seitan
• beans, lentils, and chickpeas
• edamame
• nuts, seeds and their butters
• high-protein wholegrains like quinoa, buckwheat, and wild rice
• some plant-based meat alternatives such as vegan burgers, sausages, and mince.

Amber’s top protein pick

“Whilst a hard pick, I think it has to be tempeh. Not only does it offer a good dose of plant protein, but it also doubles up as a great source of fibre. I love dicing it up nice and fine, marinating and baking until slightly crispy. It creates such a great ‘topper’ for creamy pasta dishes, salads, and more!”

Emily's top protein pick

“I’m a little bit addicted to smoked tofu, so I’m thankful that most supermarkets stock an own-brand, budget-friendly version! Tofu is a fabulous vegan protein that contains all 9 essential amino acids as well as a variety of micronutrients, and it’s naturally low in fat too. Tofu is also extremely versatile and takes on flavours easily, so it’s perfect for use in a variety of recipes from tofu scramble to a crunchy stir fry.”

Don't forget fibre

Many people naturally see their fibre intake increase when they move towards a more plant-based way of eating. This can be a really positive thing as fibre supports digestive health and can help keep you feeling satisfied after meals.

If you increase your fibre significantly, some initial bloating is normal as your gut microbiome adjusts and diversifies! Try to increase your fibre intake gradually and remember to drink enough fluids throughout the day – this will help your digestive system through the adjustment period.

Some fibre-rich foods to stock up on include:

• wholegrain bread, pasta, and rice
• oats
• tempeh
• beans and lentils
• chickpeas
• fruit and vegetables
• nuts and seeds

Amber’s favourite fibre-rich staple

“I think mine would have to be butter beans. There is something about the texture of huge, soft, buttery beans that I just adore. They’re perfect in curries, blended into a creamy hummus, or I’ve even used them to make a creamy butter bean mash!”

Emily's favourite fibre-rich staple

“Lentils are definitely one of my top fibre-rich foods. Firstly, they contain a great balance of soluble and insoluble fibre to support both your heart and gut health. They’re also extremely cheap at just 17p per portion for the dried, red variety.

You can add them to soups, stews, chilli sin carne, or use them as the star ingredient of your new vegan bolognese recipe.”

Iron out some room for iron

Iron is another nutrient that often comes up in conversations about vegan diets. The good news is that healthy adults following a well-planned and varied vegan diet can usually obtain enough iron from food alone.

The type of iron found in plant foods (non-haem iron) is generally less readily absorbed by the body compared with the iron found in animal foods. Fortunately, there are simple ways to support iron absorption, including pairing iron-rich foods with sources of vitamin C (such as citrus fruits, strawberries, bell peppers, cabbage and broccoli).

Plant-based sources of iron include:

• lentils
• chickpeas
• kidney beans
• tofu and tempeh
• fortified breakfast cereals
• pumpkin seeds
• cashew nuts
• dark green vegetables such as kale, spring greens and broccoli

Amber’s favourite iron-rich and vitamin C meal combination

“I love beans on toast, and I often make a recipe that combines creamy chickpeas with lemon and miso (think lemony beans on toast)! It also works great as part of a main meal, paired with jacket potatoes, pasta, or stuffed inside a pita bread!”

Emily's favourite iron-rich and vitamin C meal combination

“I make a delicious (if I do say so myself) curry using tinned tomatoes and chickpeas, frozen mango chunks, spinach, sliced red peppers and curry paste, which I just throw in the slow cooker and leave to its own devices for a few hours. It’s minimal effort but packs a lot of nutrition, and it’s perfect served with rice or paratha.”

Choose calcium-rich foods and fortified alternatives

Calcium is important for maintaining healthy bones and teeth, and the good news is that there are plenty of plant-based calcium sources available.

However, meeting calcium requirements from whole foods alone may be challenging for some people, which is where fortified foods can be an especially helpful way to contribute towards daily calcium intake. Some fortified products may also provide nutrients such as vitamin B12, vitamin D, iodine and riboflavin, depending on the brand.

Naturally calcium-rich plant foods include:

• kale
• spring greens
• pak choi
• okra
• white beans
• dried figs
• almonds
• tahini (sesame seed paste)
• chia seeds

Other popular options include:

• fortified plant-based drinks
• fortified plant-based yoghurts
• calcium set tofu

Amber’s top calcium-rich choice

“I really enjoy using fortified and unsweetened plant-based yoghurts in my meals and snacks. Sometimes I will pour a few tablespoons over some baked oats for breakfast or even use it to create the base of a curry or pasta sauce. As Emily mentions below, to know if a plant-based yoghurt contains calcium, just take a peek at the back of pack ingredients list for its addition!”

Emily's top calcium-rich choice

“I’m going to highlight tofu here again, but it’s not well known that the process of making tofu involves setting it in either a magnesium or calcium solution. When it’s calcium-set, tofu contains up to 400mg of highly bioavailable calcium per 100g portion. Just check the ingredients list for ‘calcium sulphate’ and you’re good to go.”

With change comes a rainbow. Fill your shopping basket with colour!

Fruit and vegetables provide vitamins, minerals, fibre and a range of naturally occurring plant compounds. There’s no need to buy anything exotic — fresh, frozen, canned and dried options can all contribute towards a balanced diet. Frozen produce can be especially helpful when you’re getting started because it can be convenient, budget-friendly, and reduce food waste.

Try keeping a mix of:

• frozen berries
• frozen mixed vegetables
• frozen edamame beans
• bananas
• apples
• peppers
• carrots
• broccoli
• leafy greens

Keep useful convenience foods on-hand

A balanced plant-based diet doesn’t have to mean cooking everything from scratch. Having some nutritious convenience foods on hand can quickly become your best friend during busy weeks when trying to prepare quick, nutritious vegan meals:

• tinned beans
• microwave rice
• frozen vegetables
• ready-cooked lentils
• hummus
• falafel
• wholewheat bread, pitas, and/or wraps
• marinated tofu, tempeh, or plant-based meat alternatives
• TVP (textured vegetable protein)

Your plant-based shopping basket doesn't need to be perfect

One of the biggest mistakes we see people make when doing their first vegan shopping trip is feeling they need to completely overhaul their kitchen overnight. However, you don’t need to buy every vegan food you see on your first trip.

Start with a few plant-based protein sources, some fibre-rich staples, plenty of fruit and vegetables, and a fortified plant milk. From there, you can gradually explore new foods and discover what works for you!

A balanced approach built around a variety of foods can help meet your nutritional needs while still being enjoyable, affordable and practical.

And who knows? You might just discover a few new favourites along the way. I know this definitely happened for us! In fact, just to round this blog off, here they are!

Amber’s favourite vegan food discovery

“This might be a little rogue, but I think mine has to be tahini! It’s an ingredient I didn’t know existed before I was vegan, and whilst it does have an acquired taste, once you find the right foods to pair it with, it can elevate any dish. My favourite uses are drizzled over roasted vegetables, blended into hummus, and mixed into mashed potatoes and risottos. I’ve even made tahini cookies, brownies, and baked oats, which are equally incredible. Plus, as it’s made from sesame seeds, it offers a plant-based source of calcium, protein, and unsaturated fats.”

Emily’s favourite vegan food discovery

“Hands down, it’s got to be ‘nooch’ (nutritional yeast). These unassuming-looking flakes definitely have a band of loyal devotees within the vegan community, and for good reason, they’re delicious! They’re 50% protein by weight, a naturally rich source of many B vitamins and usually fortified with vitamin B12.

Don’t be put off by their initial appearance, as when added to sauces or sprinkled on top of savoury dishes they give your meal a deep, nutty, cheesy flavour that will have you coming back for more!”

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For more evidence-based nutrition information, recipes and practical guidance, visit The Vegan Society at www.vegansociety.com. Whether you’re looking for support with vegan nutrition, feeding a family, eating well on a budget, plant-based cooking or transitioning to a vegan lifestyle, you’ll find a wide range of trusted resources to help.

And when you’re ready to put your shopping list into action, be sure to join a free Challenge 22 group, where you’ll receive recipes, tips, inspiration, and support from mentors and others on their own plant-based journey.