A Vegan Introvert's Guide to the Grocery Store
“Let food be thy medicine and medicine be thy food.”
–Hippocrates
Don't Be Afraid
You’ve recently gone vegan, and now you’re wondering what in the world you’re supposed to eat. Fret not, for I am here to help! Though some of the tips may seem obvious to you, your first trip to the grocery store as a new vegan can feel like you’re in a parallel universe. If you need information on the basics of what to and not to buy, check out last week's post, "Vegan for Dummies." Now that that's out of the way, let’s get into it!
1. Check the Ingredients
By far the most important part of food shopping - and if you take nothing else away from this post, at least remember this - is checking the ingredients. It’s the only thing that really matters when you’re vegan, though I think everyone should know what's in their food. It’s been nearly four years since going vegan for me, and I still check the labels religiously. It sounds annoying and tiresome, but it only takes a few seconds to scan through. And, yes, you must read every label unless the product specifically says that it is vegan. If you’re feeling lazy and accidentally buy something that isn’t vegan, animals die. Mistakes happen sometimes, but being careless is unacceptable when animals are ultimately paying the price with their lives.
2. Milk is Everywhere
The reason I stress this so much is because milk is everywhere. Due to the industry being on its deathbed, they are trying to sell off milk to anyone that will buy it. (And dairy is actually addictive - you can learn more about that in the speech below by Dr. Neal Barnard. Also, you can read more about how the government is spending billions of tax-payer dollars to keep the dairy industry alive in this Mercy for Animals article.) It’s used as a cheap additive in many products. For example, I once bought a package of refrigerated garlicky potatoes only to find when I got home that there was milk in them. Looking back, I now know I was careless for not checking the seasoning, even though there was no hint on the package that there was milk, and I regret that. So even if you know there’s no logical reason for milk to be in something, check to make sure. You’d be surprised.
https://www.youtube.com/watch?v=h3c_D0s391Q
Whey is a byproduct of dairy. It is literally the nastiest parts of milk that can’t be packaged with the “normal” stuff. It will be listed on the ingredients, but you should always know to just avoid it when shopping. I’m only including this because I didn’t know what it was for a long time – since it seems to have become quite a popular health supplement – and I was confused reading ingredient labels that said there was milk in something when the product contained whey.
3. "Veggie" Products Aren't Always Vegan
Beware of any labeling that doesn’t designate the product as vegan. Companies like Quorn, Morning Star Farms, Amy's, and Boca often use the word “veggie” instead. Lo and behold, there is milk and/or eggs hiding in there when you check the ingredients. I don’t understand why those companies exist anymore, because who wants veggie meat if it’s not vegan? But luckily, they are shifting towards becoming fully vegan. Even when these brands' (and especially brands with which I’m unfamiliar) packaging says “plant-based,” I still check the ingredients list to ensure they’re not trying to trick me. Morning Star Farms, for example, advertises themselves as a plant-based company, despite the fact that several of their products contain eggs or milk. Long story short: you can never be too careful – always read the ingredients before you buy anything.
4. Allergens Are Always Listed
If you’re overwhelmed with the thought of having to read every ingredient on everything you buy, there is hope! Common allergens (dairy, egg, fish, shellfish, soy, wheat) are listed at the bottom of the ingredients list by law. They will be easily found in bold, so if you see that there’s egg in something, you can just put it back on the shelf without having to read through everything else. The only catch is that honey is not a common allergen. If you’re buying something like bread, you have to read through to ensure there isn’t honey in it. Luckily, though, honey is rare in most other products, so there is very little chance of it being in there. Still check, though! We need to keep the bees healthy, safe, and alive! (If you're curious about why honey isn't vegan or think you are ethically ok with purchasing honey, please read the "honey" section of my post "A Rational Explanation of Veganism from an Ex-Nonvegan." It is actually a very cruel and destructive industry.)
Some products will say that they contain traces of allergens, are processed on equipment shared with allergens, or are manufactured in a facility that also processes other products containing allergens. That doesn't mean the product isn't vegan. The companies are simply protecting themselves from potential lawsuits in case there is some cross-contamination at the factory in which there is some residual dairy, egg, shellfish, etc. on the otherwise vegan product.
5. It's Ok to Make Mistakes
Unfortunately, there will be times when mistakes happen. Let’s take a recent example that happened to me. I was shopping on Thrive Market, using their handy vegan filter to grab some things I can’t get in stores. Giving in to my cravings, I ordered a chocolate bar from Enjoy Life, a brand I trusted. I had purchased this same bar on different occasions, trusting that it was vegan. Well, as you can guess, it was not. I just so happened to look at the ingredients after I received the package, something I do quite often even on vegan products (just a habit, I guess), and there in tiny font was the word honey. So even though it was certified as a vegan product on this massive website, I still can’t trust those kinds of labels. I contacted Thrive and got a refund, as well as their assurance that they will look into the problem and hopefully get it removed as a vegan item (still hasn’t happened), but that doesn’t do much good to the bees or the environment. I could have checked the ingredients list, but I didn’t, trusting other people’s judgment. Be a careful shopper, and hopefully you’ll avoid similar mistakes.
And – this is the last part of this "check the ingredients" section, I swear – if you’re lucky enough to be able to do all your grocery shopping online, then just make sure it’s all vegan. There should always be an ingredients list available before you purchase anything. And as I said, don’t always trust the vegan filter to catch everything.
6. Vegan ≠ Expensive
Now that we’ve covered the most important part, let me share with you my personal tips for an easy shopping experience. For one, get it out of your head that you’ll be spending tons of time and money on expensive vegan food at a high-end “health foods” store. You’d be surprised to know that Walmart is a vegan heaven. They might not have everything you want (unless you’re eating a whole-foods, plant-based diet), but they have everything you need. And if you want to get something special, regular grocery stores may have some other options. I would suggest shopping at a health foods store only if you’re looking for a specialty item that you can’t find elsewhere. Just know that it will be very overpriced.
https://www.youtube.com/watch?v=CrWx_e1wuZQ
7. Get a Soyfriend
Next, don’t go out of your way to avoid soy if you aren’t allergic. This myth that soy is bad was originally perpetuated by the dairy industry through a biased study as soy milk sales began to rise and eat away at their profits. (So you can imagine how scared they are now after losing over $1 billion in sales in 2018!) Soy has been proven to be a healthy nutrient for humans to consume.[1,2,3] With either soy milk, tofu (lots and lots of tofu – I love it!), or edamame, I probably eat soy every single day.
8. Produce, Produce, Produce!
Become familiar with the produce section. This is usually where the refrigerated vegan options are – tofu, tempeh, cheese, salad dressing, hummus & other dips, deli slices, hot dogs, and some plant-based meat options – as well as fresh fruit and vegetables. If you really want to be a healthy vegan, you’ll probably spend most of your time and money in this part of the store.
9. The Freezer Aisle's Where It's At
The next best place to go is the freezer aisle, my personal favorite. I prefer buying frozen vegetables because, well, I’m lazy. I hate preparing and cooking veggies, so I like to just pop them in the microwave when I’m hungry. And if you like to make smoothies, frozen fruit (and vegetables too) is a much more affordable option than fresh. If you’re like me and absolutely despise grocery shopping, buying frozen foods means fewer trips to the store as well.
In this area, you’ll also find (hopefully) an abundant range of frozen dinners, plant-based meats, pizza, and frozen desserts. Again, be careful of Amy’s, Quorn, etc. products hiding with the other meat alternatives, and make sure you check the ingredients. When I was a new vegan, I basically spent all my money here buying Gardein products. And don’t even get me started on all the vegan ice creams available now – I don’t think I could choose a favorite. They’re all so good!
10. Legumes & Grains
Other staples in your shopping cart should be legumes and grains. Beans are great additions in almost any meal and are a great source of healthy protein. They should always be in stock in your pantry. You can buy dry, canned or frozen, but as I said before, I’m lazy so I almost always buy canned. Grains like rice, pasta, and quinoa were probably already in your diet before going vegan, but don’t be afraid to try new things and experiment with your food. (For example, I discovered that I absolutely love farro and despise amaranth - who knew?) Best of all, legumes and grains are dirt cheap, so there’s really no excuse for not stocking up at the store.
11. Find Staples You Like
When I started following vegan influencers and food bloggers, I was entranced by the beautiful meals they created. However, as their job usually is all about food creating, they use tons of different ingredients. They promote various companies, brands, and foods; it's overwhelming. I wanted to try everything, and I spent way too much money on things I'd never heard of. Ultimately, as a fairly lazy vegan, I didn't feel like taking all the time to make different recipes just to use those special ingredients I purchased. And some of them I didn't even like, but I was stuck finding something to do with them. That's why it's best to stick with foods you already know you like - at least in the beginning. For me, what's most important is buying things I like that are easy for me to cook and incorporate into meals I know how to make. Things like pasta, quinoa, apples, bananas, tofu, frozen veggies, sweet chili sauce, various herbs and spices, oats, and peanut butter must always be in my pantry. Even when I don't feel like cooking on lazy days, I can always fall back on my basic recipes to get me through with these ingredients. Occasionally, I'll try something new, but don't be in a rush to try everything all at once.
12. Make a List
This might be the most obvious thing ever, but it really is important. The best way to know what you'll be needing now that you're vegan is by planning what meals you want to eat. For instance, one of my go-to meals is pasta. It's already vegan-friendly, so I just need a sauce (I love this one by Victoria Vegan), add in some mushrooms and/or vegetables, top it with some baked tofu, and a sprinkle of nutritional yeast or vegan parmesan (Violife and Follow Your Heart are two of my favorite vegan cheese brands). Another great option is a stir-fry; all you have to do is find a delicious vegan sauce at the store and then cook up a bunch of your favorite vegetables. And if you're in need of recipe ideas, think of what your favorite meals were before going vegan. Even if you love big hunks of meat, you can still get that. Check out Tofurky's ham or traditional roast or Field Roast's celebration roast. This past Thanksgiving, there was an entire refrigerated section in my local Whole Foods devoted solely to vegan roasts, though the options I mentioned should be available year-round. If you want to make something yourself, just Google a recipe you want to try with the word vegan in front. There will be hundreds or even thousands of results to get you started.
13. Vegan Snacks = Life
Find vegan snacks or vegan alternatives to your past favorites. You’d be surprised by how many are accidentally vegan, like Oreos. Other than chocolate, my favorite snack is tortilla chips with salsa or hummus. However, you should beware of kettle-cooked and flavored chips. Some, but not all, have milk. I told you they sneak it in everywhere. As long as you check the ingredients, you’ll be golden.
14. Where to Find Vegan Dairy & Eggs
Plant-based milk, butter, yogurt, etc. is usually in the same section as the dairy products. There are so many options now in terms of vegan dairy, so try all the different milks until you find a favorite. I usually buy almond or soy because it’s the most common, but my current favorite is chocolate oat milk. On the other hand, egg substitutes are less readily available. Unlike milk products, egg alternatives like JUST Egg (available at Walmart!) or Follow Your Heart’s VeganEgg are generally with the other condiments/dressings (for JUST) or the baking aisle (for Follow Your Heart). I don’t currently use any egg substitutes, but I have used the VeganEgg successfully for baking; my dad recently tried the JUST Egg and loved it. They are handy to have around if you’re having a hard time letting go of eggs.
15. Prioritize Your Needs
If you’re on a budget, avoid nuts and seeds as a staple, or minimize your consumption of them. They can be pretty expensive, and I would suggest using nut/seed butter instead (though it'll still be pricey). Even though I’m apparently slightly allergic, I couldn’t live without peanut butter. A little bit mixed in with my oatmeal in the morning is just perfect. I see tons of vegan influencers online promoting nuts and seeds as a healthy snack food, but don't go out and spend $15 on a bag of almonds just because they do that. If money is a concern, check out Plant-Based on a Budget. She has all the information you could ever need on being an efficient shopper. And when in doubt, Google is your friend for all your vegan questions.
https://www.youtube.com/watch?v=8LGCG_Bd-XI
16. Check the Meat Aisle (or Section? - I Don't Know. I Hate That Place.)
And onto my most shocking tip: peruse the meat area. It may repulse you, and I stay as far away from it as I can, but some vegan meat brands, like Beyond Meat and Lightlife, can be found there. But if you can’t stomach all the packaged corpses, don’t worry about it. I certainly don't love any vegan meat product enough to go over there. Everything you need can be found elsewhere.
17. Organic Isn't Necessary
Don’t strictly buy organic foods. I guess you could if you wanted, but it is basically the same product but more expensive with no added nutritional benefit, other than minimizing your potential exposure to pesticides and chemicals used in the farming process. Instead, opt for veganic products when possible (though they will be more expensive). They are few and far between currently, but anything we can do to help vegan businesses grow is worth it to me. Before I moved, I always went to the nearby Whole Foods when I needed bread just so I could buy veganic instead of generic.
18. Find Your Way & Make a Route
You’ll quickly learn the places to go on each trip – I have a route through the store I take every time, making each trip only 20 minutes or so. I even have a color-coded grocery list of all my staples labeled by area of the store and ordered in the way I like to pick them up. I take this every time I shop; if there’s anything new I want, I just pick it up along the way. (If you couldn’t tell, I’m very serious about getting in and out of the store as fast as possible. I like to minimize my contact with other humans as much as I can.) It could take a few weeks or months to get used to it, but pretty soon, you’ll be whizzing through the store like a vegan wizard (and now I'm gonna go read Harry Potter).
Hopefully this has helped you prepare for your first trip or given you some tips on how to shop more easily as a vegan. If nothing else, just remember to ALWAYS read the ingredients!
be conscious, be kind, be vegan
[1] How Not to Die by Dr. Michael Greger