What's On My Vegan Shopping List?

'

My low fat, low sodium, low glycemic index, high fiber, vegan shopping list

Breakfast:

• Fiber One original 57% cereal (looks like twigs)
• Steel cut oatmeal
• Fruit (except watermelon and pineapple)
• Unsweetened low fat almond milk or soy milk
• Multi-vitamin/mineral
• Water
• Green and other decaf teas
• Teeccino coffee alternative

Lunch and Dinner:

• Beans like navy, black, chick peas, kidney, and so on
• Lentils
• Brown basmati rice
• Hulled barley
• Herbs and spices
• Garlic 
• low sodium hot sauce
• low sodium mustard
• Pasta
• Ezekiel sprouted grain tortillas
• No-salt-added, or low sodium canned diced or pureed tomatoes
• Vegetables
• Sweet potato or yam (no white potatoes)
• TVP (texturized vegetable protein)
• Tofu
• Nutritional yeast
• vinegar

I use these high fat foods sparingly:

• Walnuts (unsalted, no added oil)
• Almonds (unsalted, no added oil)
• Avocado
• Extra virgin first cold-pressed olive oil (used only to dress raw salad, 1 teaspoon)

NOT on my low fat, low sodium, low glycemic index, high fiber, vegan shopping list

• no cold cereal
  
• no dairy products like cheese, milk, yogurt, butter, and so on
• no watermelon
• no pineapple
• no bread (no whole wheat bread either), if you must eat bread choose pumpernickel or rye
• no crackers, chips, and so on
• no white potatoes
• no popcorn
• no eggs
• no meats like beef, pork, chicken, and so on
• no fish
• no refined flour or sugar products like cookies, cakes, and so on
• avoid products with preservatives or artificial colors
• no high fat or high sodium prepackaged vegan products like burgers, cheese, hot dogs, and so on
• no added salt 
• no alcoholic beverages  
• no soda
• no diet soda
• no artificial sweeteners
• no added sugar
• no honey
• nothing fried

For specific information on shopping tips, meal prep, the do's and don'ts, and the why's and wherefore's of the low fat, low sodium, low glycemic index, high fiber, vegan diet go to Dr. Neal Barnard's website listed above on my helpful links.