10 Plant-based Vegan Foods for Beginners

Updated on October 18, 2021

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Starting a 100% vegetarian diet in order to maintain a healthy and risk-free life can’t be experienced in a single day. To ameliorate the rest of your life by being a vegetarian, you have to start with small steps. Because, if you try to take a big leap, a health imbalance may occur which is quite harmful. This is why your transition to a vegan diet must be gradual. Before we jump into the 10 vegan foods you can start with, make sure to give Kathy’s Vegan Kitchen a visit for mouthwatering plant-based recipes you can follow as you work your way to becoming a full-pledged vegan.

Being familiar with myriads health benefits after being a vegan; from reducing risk of cardiac attack to improving eyesight, it may push to adopting a decent life. But since you can’t start a random vegan diet, here is a guide of top 10 plant based products listed below which all are balanced with essential nutrients. But before stepping into the discussion, I must also mention that at the time of purchasing any of these if you seek a special help regarding deduction on the budget don’t hesitate to draw an exclusive discount from Walmart starting only from $0.98.

List of top 10 vegan foods must be there for a beginners diet

1. Fresh vegetables

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The very first and simple rule of being a vegetarian, you must consume fresh vegetable, ingredients with all necessary elements, such as fiber, carbohydrates, micro nutrients and of course minerals. Therefore you may focus more on potatoes and rooted vegetables; rich sources of carbs and fiber, leafy vegetables such as spinach, herbs full of protein, minerals, antioxidants etc.

 If you are a patient of diabetes and blood pressure or any cardiac issue, you should seek help either from a dietitian’s chart or doctor’s prescription at the time of choosing vegetables.

2. Nut, seeds and nut butter


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If you need all essential elements; fiber, minerals and major composition Iron, Calcium and Magnesium should be there in the diet list you just can’t skip vibrant types of nuts and seeds. Nuts are rich source of fibers, versatile range of healthy fats, Omega-3, vitamin E and majorly main three essential ingredients, essential for bone health. 

Moreover all nuts are a rich source of zinc, seleniums and protein. It also helps to improve cardio health and appease BP. Thus, a handful of vibrant types of nuts; almonds, apricots, cashew, peanut must be in your morning breakfast.

3. Whole grains, cereals, and flakes

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Whole grains and flakes such as oats, millets, quinoa are rich sources of fiber, complex carbohydrates, magnesium, zinc, selenium and Vit B, therefore protecting your body to fight against high diabetes and improving weight loss.

These are equally balanced protein defit. Therefore, a bowl of whole grain of 237ml at breakfast is enough to keep you strong throughout the day.

4. Leguminous and sprouted seeds

For a healthy nurturing to bones, major body parts such as kidney, heart, lung, eyes, necessary protein intake along with essential vitamins and minerals namely iron, zinc, magnesium, folate, is must. Therefore, consuming leguminous veggies such as peas and sprouted seeds like soya, various types of beans come to greater relief. By consuming an average of 10-20 mgs per day, your body can cope with any kind of weakness.

5. Calcium enriched plant milk

These are coconut milk, almond milk, rice and oat milk which is a pool of calcium, Vit D, B12, and countless micronutrients absolutely required for the body. By consuming 525mg per day per adult your body will never lack energy and so does your knees, never go on nerves.

6. Salad and raw vegetables

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A bowl of salad mixed with raw vegetables such as cucumber, tomatoes, onion, olive, avocado, along with types of sprouted beans and herbs such as parsley, mint, basil, is more than enough to indicate a bowl stuffed with all ingredients! You can harness all types essential from each bite. Starting from vitamins to carbs and fiber from beans and veggies and supply of micronutrients and antioxidants from herbs, this blow will also help you sustain a healthy life.

7. Seaweed

A rich source of DHA and fatty acid, omega-3, the seaweed namely spirulina and chlorella are also stuffed with manganese, magnesium, riboflavin, iodine and sufficient antioxidants, are enough to improve metabolism and thyroid problems. 

For containing DHA (Docosahexaenoic Acid)  and omega 3, seaweeds are good for brain health. Moreover, there are some special nutrients found which are rare to absorb from land plants. It’s also a good source of protein.

8. Fresh fruits

Like fresh vegetables, you must also consume fresh vegetables which hedge your body by all means. Fruits such as banana-rich source of fiber, orange-cope with VitC deficit, Apple-malic acid deficiency, pomegranate- rich source of iron, several others supply essential needs all the time.

9. Lentil soups and iron based food

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Our body always needs a sufficient amount of protein supply to keep the skeletal structure healthy. Hence, a range of lentils along with iron based veggies such as spinach, pumkin, hemps are needed to consume regularly or after a regular interval.

10. Choline rich foods

The nutrient choline is healthy for your liver, brain and nervous system. Since these three are the main motor functions of the body, you must consume. These are easily available at cauliflower, broccoli, quinoa and soy milk. Despites these you can also find it in legumes and nuts.

So, these are the top 10 vegan foods you must try to initain your diet plan. In order to grab these at greater discounts do take generous help from coupon affiliated websites. Stay healthy, and start a healthy diet plan with these.

The Editorial Team at Healthcare Business Today is made up of skilled healthcare writers and experts, led by our managing editor, Daniel Casciato, who has over 25 years of experience in healthcare writing. Since 1998, we have produced compelling and informative content for numerous publications, establishing ourselves as a trusted resource for health and wellness information. We offer readers access to fresh health, medicine, science, and technology developments and the latest in patient news, emphasizing how these developments affect our lives.