How to Grocery Shop as a Healthy VEGAN

In this video I'm going to break down what foods to buy at the grocery store to be a healthy Vegan. Whether you're struggling as a new vegan, or just aren't sure what foods to eat to accomplish your fitness goals, this video will show you where to start.
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0:00-2:22 Grocery Shopping Tips
2:22-6:03 Produce
6:03-10:02 Protein
10:02-12:46 Grains & Legumes
12:46-18:40 Misc. Items
18:40-19:08 Vegan Essentials Grocery List
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[@illaimforthemoon]

**Produce:** - Leafy greens (kale, spring mix, spinach) - Red bell peppers - Red cabbage - Broccoli - Sweet potatoes (batata and regular) - Tomatoes - Blueberries - Avocados - Apples - Bananas - Frozen fruit **Protein:** - Lentils - Tofu - Tempeh - Textured Vegetable Protein (TVP) - High protein pasta (edamame and mung bean fettuccine, chickpea pasta) - Tofurkey plant-based chicken - Plant-based deli slices - Beyond Burger - Beyond beef crumbles - Protein powders, shakes, and bars **Grains and Legumes:** - Oats (quick oats and old-fashioned rolled oats) - Dave's Killer Bread - Tortillas or wraps - Brown rice - Quinoa - Black beans - Chickpeas - Edamame **Other Items:** - Plant-based milk (soy milk, almond milk) - Hummus - Coconut milk yogurt - Nutritional yeast - Chia seeds - Peanut butter powder - Sauces and condiments (Bragg's oil-free vinaigrette, soy sauce, Bragg's liquid aminos, coconut aminos, salsa, Steakhouse peppercorn marinade, teriyaki marinade) - Plant-based cheeses (shredded cheese, cream cheese) - Flaxseed - Sauerkraut - Seaweed - Brazil nuts **Supplements:** - Vitamin B12 supplement - Multivitamin - Vegan omega-3 supplement - Vitamin D3 supplement

[@TheVeganGym]

Thank you for transcribing! 💚💪

[@voodoo666ro]

true hero! ♥ Thank you !

[@lcharest1021]

Great tip about returning the carts. I hate when people don't put them back 😃 Great information all around!

[@TheVeganGym]

YES! I totally agree! Drives me nuts when people do that. So rude. Thanks for watching!

[@yulissacabrera2671]

or when they leave them in between cars or 100 miles away from the store 😭

[@joegilbody4878]

Many thanks for such informative video. Thanks for going through with exact measurements. Thanks for explaining why you pick particular items as garnishes. I'm 73 and trying to eat better. So very glad I found you! Keep up the good work. Joe

[@TheVeganGym]

Thank you, Joe! 🙏

[@skippari1057]

I love these types of videos. Very nice.

[@carmenmarcinkiewicz7149]

I'm absolutely loving your channel.

[@davidrobinson1201]

Super informative and helpful! I love that you guys are doing these well thought out videos!

[@TheVeganGym]

Thank you so much, David!! We appreciate you!

[@sarati21]

Love all the tips! I’m guilty of shopping when hungry. 😅

[@caninecrusader657]

You didn't miss a beat! Great video! So happy to find your channel!

[@TheVeganGym]

Thank you, we're happy to have you here! 😊

[@camilagasior]

I love the info! Jog job👏

[@TheVeganGym]

Thank you! 💚

[@tylerjcranford]

I love how much you guys are doing for the movement. So inspiring. Kudos!

[@TheVeganGym]

Thank you so much! 🌱

[@triptripp1873]

Man this is absolutely amazing. I can improve on so many things! Thanks for separating all the foods in very clear sections

[@TheVeganGym]

Awesome, glad this was beneficial for you! 🌱

[@breannecosta3083]

Great video! You speak very well too! Thanks

[@TheVeganGym]

Thank you! 😃

[@TheRedPandaTales]

You are doing a great job for the society❤️ I was a hard core non vegetarian till I visited a farm and witnessed the horror of the dairy industry. The cow is inseminated painfully every 6 months so that calf is born. The calves are taken away immediately without a single drop of milk. The male calves are transported to the slaughterhouse to be killed on the very day. This process continues for some years till the cow is completely exhausted and later sold for meat. That’s the milk we consume. I literally had sleepless nights after watching the cows, their udders become so big they can’t even move. And they run to save their babies from going to the slaughterhouse. Thank you for these recepies so that people can choose compassion in their plate instead of pain.

[@TheVeganGym]

Thank you for sharing your powerful firsthand experience. We do it all for the animals. 🌱💚

[@scienceislove2014]

So underated!

[@anniinthewoods8287]

Thank you, this is helpful. So far I built my protein around chickpeas, lentil, beans and vegan meat. Now I'll try soy beans and tofu as well. Need to do sth about B12 and Omega 3

[@TheVeganGym]

Awesome! Tofu is such a versatile protein source. Tempeh and Seitan are great as well! For B12, I'd recommend fortified plant milks and nutritional yeast, as well as a supplement. For Omega-3, you can't beat seeds - hemp seeds, chia seeds, and flax seeds. There are vegan algae-based omega-3 supplements as well! 🌱

[@sidilicious11]

I am so close to buying the same groceries you do! Yea! I love eating healthy vegan.

[@TheVeganGym]

It's the best! 🙂

[@nadinejabbour9030]

Thank you

[@Mhmjkmm]

I love working out a lot and playing sports. Unfortunately I now have a knee injury I am recovering from. I realized that I should be focusing on my diet (it is not bad but it can be better) in order to maximize results and overall health with an active lifestyle. This channel has helped me a lot. I tried edamame recently after hearing about it in this channel. Loved it!

[@TheVeganGym]

Sorry to hear about your knee! Hopefully you can get back to where you were before the injury. Edamame is a super food! 😃💚

[@stevensantora2976]

Thank you.

[@TheVeganGym]

Thank YOU! 😊

[@relaxationnature1167]

Thanks !!! A love information nutritional =) Depend where you live, i you have costco to buy frozen fruit biologique, oats biologique, nuts, quinoa, chia, brezil nuts, etc In canada the price is very good and you have more!!!

[@TheVeganGym]

Thank you for commenting! Costco vegan options just keep getting better! 😄

[@samprice716]

I was shocked to see you have wegmans brand food. I live in Buffalo, New York and we have plenty of wegmans stores here. You don’t see that often in videos! ❤ Wegmans a ton! They have plenty of vegan options!

[@TheVeganGym]

Wegman's is awesome! 😊

[@josephine_marie]

Wegman’s coconut milk yogurt is also really good!

[@TheVeganGym]

Yes, it is!!

[@VitreousJohn]

You shop (and cook) like I do, minus anything from Wegman's, which doesn't exist outside of 8 states on the east coast. Would like to try that steak house marinade but will have to find a suitable substitute for it. Thanks!

[@TheVeganGym]

Thank you! 🙂

[@cozmedqueen]

This is awesome! What about Lupini beans? They claim to have 20 g of protein per 100 cal & in low in carbs.

[@TheVeganGym]

Lupini beans are awesome, but they do contain 36g of protein per 100g, not 100 calories. That serving size is 1550 calories.

[@sidilicious11]

So sad our Fred Meyers grocery store took out the bulk section during the pandemic, and they never put it back☹️

[@cazzawazzadingdong5139]

Your trolley (cart) looks similar to mine....Tons of fresh and frozen fruit n veg . whole grains, oats, quinoa, whole wraps and basmati rice for us (low glycemic on par to brown) plant proteins of lots of legumes, tofu, tempeh, chia flax and nooch...Nice! Thx for the PB powder tip! My daughter loves loading PB into her overnight oats and green smoothies but this lower fat powdered protein version sounds great👍 I just read your journey on your website too. Wow, cancer at 21, that must of been tough. Your story is very inspiring!

[@TheVeganGym]

Thank you so much, sounds like you have a powerful grocery cart! 💪

[@AmyLong]

What do you order in a restaurant???

[@TheVeganGym]

It depends on the restaurant! More restaurants have more vegan options available now, especially veggie burgers. But I think all long-term vegans have had to order french fries and salad once or twice 😆

[@hopehignite6159]

Where do you find red cabbage?

[@TheVeganGym]

It's just purple or red cabbage. You should be able to find it in most produce sections at grocery stores :)

[@tjpolvorosa9686]

Healthy eat vegetables for your health

[@marilyn48ful]

Why don’t you eat sprouts or micro greens?they are very nutritious, easy to grow and chew.

[@TheVeganGym]

Microgreens are great! 💯

[@michaelscoots]

Wild blueberries are always the better option vs blueberries. Not only are they higher in antioxidants and anthocyanin. You could burn a wild blueberry bush to the ground and it would grow back. Also, because wild blues are so resistant they require less sprays/help in growing than organic blueberries. Source: Medical Medium.

[@TheVeganGym]

Wild blueberries are also a great option! But they aren't available in all stores and blueberries are a more accessible option.

[@michaelscoots]

Frozen wild blueberries are available in most chain stores.

[@mrbabyhugh]

Is there such a thing as an unhealthy vegan? honestly asking.

[@TheVeganGym]

This is a great question! Although plant-based diets do tend to be significantly healthier than meat-eating diets, a diet of Oreos and fries is vegan but not healthy. So it is possible!

[@Tanjaamazon]

Ya for people that can afford it when someone gets payed once a month can't shop like this

[@TheVeganGym]

Luckily there are so many cost-effective vegan options out there, like beans, rice, and tofu! 🌱

[@Tanjaamazon]

@TheVeganGym I eat beans rice no think you I choke on rice so stopped eating it. And don't like tofu

[@vgangviking5667]

Don’t mess with nutritional yeast if you have celiacs disease, or are prone to candida. Nutritional yeast always gives me really bad thrush in my mouth/throat.

[@michaelscoots]

That’s because it’s a form of MSG. Source: Medical Medium.

[@nanashidanny]

"Sample size: 1"

[@Adam-lz7sr]

Isint it a dead yeast?

[@francenealexandre557]

To be honest I was wondering the same thing. I ordered a bag but never used it because I really had to do the research. Now exactly the same thing I’d taught. Good thing I haven’t used it yet, I’ll give it to my pet duck 🦆Thank you for saying this👏👏👏👏

[@virginiadonnelly1031]

Not all nutritional yeast brands are the same. There is no way that it create thrush in your mouth. That sounds like your body is already toxic and has an overgrowth of Candida.