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17 Vegan Groceries That Make Meat-Free Eating a Breeze

Stock up on these picks to lower your risk of obesity, high blood pressure, and heart disease.

Giving up animal-based fare for a strictly plant-based diet isn't only more humane and environmentally sustainable, it's also more beneficial to your overall health. An eye-opening study published in the journal Nutrients discovered that veganism can protect against obesity, hypertension, type-2 diabetes, and cardiovascular mortality—additional benefits that trump a traditional vegetarian diet that embraces eggs and dairy.

Although folks who go vegan know that they need to get more creative when it comes to upping their intake of certain nutrients (such as protein, iron, and calcium) in order to meet a healthy body's demands, doing so can be both feasible and simple. To help streamline your trip to the supermarket, we've put together a list of our favorite vegan-friendly groceries to stock up on if you're following the lifestyle. Read on below, and then continue shedding excess flab with our 100 Best Weight Loss Tips.

Bolthouse Farms Unsweetened Plant Protein Milk

Bolthouse farms plant protein milk unsweetened

Per 8 oz: 90 calories, 5 g fat (0.5 g saturated fat), 140 mg sodium, 1 g carbs (0 g fiber, 0 g sugar), 10 g protein

One cup of Bolthouse Farms' unsweetened plant-based milk serves up more protein and about 50 percent more calcium than a glass of dairy two percent milk!

The Beyond Burger

Beyond meat
Courtesy of Beyond Meat

Per 4 oz-patty: 290 calories, 22 g fat (5 g saturated fat), 450 mg sodium, 6 g carbs (3 g fiber, 0 g sugar), 20 g protein

The Beyond Burger is probably the closest you'll come to real meat without compromising your humane lifestyle. The patty looks and cooks like real beef and even "bleeds" thanks to non-GMO beet juice.

$5.99 per 8-ounce pack at Amazon Prime Fresh

Halo Top Dairy-Free Vanilla Maple

Halo Top dairy free
Courtesy of Halo Top

Per ½-cup serving: 70 calories, 2.5 g fat (2 g saturated fat), 75 mg sodium, 15 g carbs (5 g fiber, 4 g sugar, 5 g sugar alcohols), 3 g protein

Scoop this exclusively dairy-free flavor into your smoothies, onto whole-grain waffles, or just enjoy it on its own for a light yet comforting late-night snack. If maple doesn't usually please your palate, Halo Top makes six other vegan-friendly pints including Toasted Coconut and Chocolate Almond Crunch.

Zupa Noma Carrot Coconut Lime

Zupa soup

Per 1 BOTTLE: 150 calories, 8 g fat (1.5 g saturated fat), 290 mg sodium, 19 g carbs (4 g fiber, 8 g sugar), 2 g protein

For a slimming side to your dinner's protein, try sipping on Zupa Noma's carrot coconut lime soup. It packs in a solid dose of plant-based fats and fiber to prevent blood pressure spikes and keep you satiated.

$5.13 per 12-ounce bottle at Amazon Prime Fresh

Smucker's Natural Peanut Butter Creamy

smuckers peanut butter

Per 2 TBSP: 180 calories, 16 g fat (2 g saturated), 115 mg sodium, 5 g carbs (3 g fiber, 1 g sugar), 8 g protein

Upgrade your mid-afternoon pick-me-up with a tablespoon (or two—we're not judging!) of Smucker's natural peanut butter and a handful of antioxidant-packed strawberries or a banana for long-lasting energy.

$2.99 per 16-ounce jar on

Banza Chickpea Shells

Banza Chickpea Shells
Per 2 oz: 190 calories, 3.5 g fat (0 g saturated fat), 60 mg sodium, 32 g carbs (8 g fiber, 5 g sugar), 14 g protein

Banza chickpea-based pasta shells taste and look like their wheat-based sibling, but pack in a boatload more fiber and protein per serving. Pair penne, spaghetti, or cavatappi with homemade marinara sauce or a rich, dairy-free cream sauce for a filling dinner.

$25.00 per 6-pack ($4.16 each) on

Daiya Cheddar-Style Shreds

Daiya vegan cheese

Per ¼ cup: 90 calories, 6 g fat (2 g saturated fat), 250 mg sodium, 7 g carbs (1 g fiber, 0 g sugar), 1 g protein

Creamy, indulgent, gooey: Daiya's non-dairy shreds boast everything you miss about real cheddar. Pack a handful onto your favorite slice of toast and pop it into the panini press for the ultimate "cheese" pull that'll rival the real thing.

$4.99 per 8-ounce pack on Amazon Prime Fresh

Hope Foods Black Garlic Hummus

Hope foods black garlic hummus

Per 28 G: 40 calories, 2 g fat (0 g saturated fat), 160 mg sodium, 4 g carbs (1 g fiber, 0 g sugar), 1 g protein

Hope Foods spikes its hummus with an underrated ingredient: black garlic. Strategically roasting whole cloves at 140 F for 30 to 40 days lends the allium its dark hue and sweetly caramelized flavor notes.

$4.08 per 8-ounce pack on Amazon Prime Fresh

Vega One All-In-One Chocolate Nutritional Shake

Vega protein

Per 1 scoop (39 g): 150 calories, 5 g fat (0.5 g saturated fat), 170 mg sodium, 11 g carbs (6 g fiber, 1 g sugar), 20 g protein

Follow up your pilates session with an indulgent shake that'll nourish you with complete protein from complementary plant-based amino acid profiles as well as heart-healthy omega-3s and 20 percent of your daily values of both iron and calcium.

$36.95 per 30.9-ounce jug on Amazon Prime Fresh

Alter Eco Dark Blackout 85% Organic Cacao

alter eco blackout

Per 40 g: 240 calories, 21 g fat (13 g saturated fat), 0 mg sodium, 14 g carbs (5 g fiber, 6 g sugar), 3 g protein

Dark chocolate with a cocoa count of over 70 percent is brimming with polyphenols, which benefit the body by reducing inflammation and fighting free radicals. As if we needed another reason to indulge.

$7.59 per 2.82-ounce pack on

Daiya Plain Greek Yogurt Alternative

daiya yogurt

Per 1 cup (150 g): 150 calories, 8 g fat (6 g saturated fat), 80 mg sodium, 13 g carbs (2 g fiber, 3 g sugar), 6 g protein

Greek yogurt is one of our favorite snacks for weight loss, as it's packed with gut-healing probiotics and satiating fats and protein. Luckily, vegans can reap these tummy-toning benefits, too, with this vegan alternative that boasts less sugar and more fiber than dairy yogurt in addition to good bacteria.

Noble Bean Tempeh

Noble bean tempeh

Per 100 g: 200 calories, 10 g fat (3 g saturated fat), 30 mg sodium, 10 g carbs (9 g fiber, 0 g sugar), 19 g protein

Tempeh contains all nine essential amino acids, which makes it an ideal complete protein source for vegans looking to keep slim and satiated.

GoMacro Macrobar, Protein Purity

Go macro

Per bar (65 g): 260 calories, 8 g fat (2 g saturated fat), 80 mg sodium, 38 g carbs (3 g fiber, 9 g sugar), 10 g protein

We love this portable protein bar because it's rife with plant-based fats, fiber, and a respectably low sugar and sodium count.

$33.88 per 12-pack ($2.82 each) on

GT's Original Kombucha

GT kombucha

Per 8 oz: 30 calories, 0 g fat (0 g saturated fat), 10 mg sodium, 7 g carbs (0 g fiber, 2 g sugar), 0 g protein

Double up on your belly-loving probiotics with kombucha, a fermented tea beverage, that's packed with antioxidants and amino acids. GT's ferments a plethora of flavors such as Gingerade and Lavender for even the pickiest sippers.

$3.25 per 16-ounce bottle on Amazon Prime Fresh

Mary's Gone Herb Crackers

marys gone cracker

Per 13 crackers (30 g): 140 calories, 5 g fat (0.5 g saturated fat), 180 mg sodium, 21 g carbs (3 g fiber, 0 g sugar), 3 g protein

These organic, gluten-free crackers are studded with grains and seeds for a satisfying crunch that's packed with more fiber than your ordinary bag of greasy potato chips.

$5.99 per 6.5-ounce pack on Amazon Prime Fresh

Ezekiel Low Sodium Bread


Per 1 slice (34 g): 80 calories, 0.5 g fat (0 g saturated fat), 0 mg sodium, 15 g carbs (3 g fiber, 0 g sugar), 4 g protein

People are obsessed with Ezekiel bread because it's made with sprouted whole grains, which are full of fiber and way easier to digest than their non-sprouted counterparts.

NuGo Slim, Crunchy Peanut Butter

Nugo slim

Per bar (45 g): 180 Calories, 7 g fat (3 g saturated fat), 150 mg sodium, 18 g carbs (7 g fiber, 3 g sugar), 17 g protein

Throw this crunchy peanut butter bar into your purse or office drawer to quell pesky hunger pangs. For more vegan-approved nutrition bars, look for these 20 Best Plant-Based Protein Bars for Total Health.

$18.44 per 12-pack ($1.53 each) on
April Benshosan, MS
April is a born-and-raised Brooklynite who has a passion for all things health, wellness, and tastebud-related. Read more about April
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