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Vegan Shopping List for Supplies and Every Day: This is What You Need

The vegan shopping list serves as a help and inspiration for your next purchase. It contains all the basics you need for vegan cooking. Here are the foods that should not be missing from any vegan shopping list.

This vegan shopping list should serve as inspiration, which you can of course always adapt to your own needs and recipe ideas. The fact that a vegan diet leads to undersupply and deficiencies is not necessarily correct. What you’re most likely to be missing is vitamin B12, which is mainly found in fish, dairy, and eggs. If you follow an exclusively vegan diet, you may need to get vitamin B12 through supplements. Talk to a doctor about it.

The key to successful nutrition lies in natural, unprocessed food diversity. These basics should serve as the building block for a natural, unprocessed, sustainable diet with an adequate supply of nutrients.

The elephant portion of your vegan shopping list: veggies

Your healthy vegan diet should consist mostly of fresh vegetables. Ideally three servings (about 400 grams) per day. Ideally, buy seasonal, regional and organic.

Remember: conventional vegetables are better than no vegetables at all. The best place to buy fresh, regional and seasonal vegetables is at the weekly market or in an organic shop. You can now also find unpackaged organic vegetables in many “normal” supermarkets.

You should eat a large proportion of it raw or cook it gently so that the vitamins and minerals are not lost.

must-haves

Seasonal salads
potatoes
Spinach (frozen possible)
onions
Expand your Must Haves individually with the current seasonal vegetables. The seasonal calendar gives you a clue.

Fruit in as many different colors as possible

You can find fruit in all colors of the rainbow. Each color brings different nutrients with it. Eat as varied as possible! Due to the carotenoids, fruit is particularly rich in secondary plant substances. Raw fruit also provides you with more nutrients than cooked. Are you afraid of fructose? Do not worry. As long as you eat the whole fruit, you can’t eat too much fructose. Before you are full.

Must haves here are all fruits that are seasonal and regional!

apples
Local berries, e.g. raspberries, strawberries, blackberries, currants, gooseberries, juniper berries
plums
Grapes
pears
oranges
The same applies here: Adjust your vegan shopping list by giving preference to regional and seasonal fruits.

Tip: simply freeze in-season fruit for later use. So you always have frozen fruit in stock for delicious smoothies. However, you should not freeze fruit that contains a lot of water. We have tips on how to properly freeze food without plastic.

Dry goods should not be missing on the vegan shopping list

  1. proteins:

Dietary proteins provide the body with essential amino acids, which it needs to build muscles, organs, cartilage, bones, skin, hair and nails.

must-haves

Beans: Black, white, or kidney beans.
Tofu: Smoked, fermented or marinated yourself.
Pseudo-nuts, i.e. these are called nuts, but actually belong to a different food group: peanuts, these belong to the legumes.
Tempeh (fermented soy product)
Chickpeas: Oven baked or used as hummus.
Lentils: Red, green or beluga: As a lukewarm salad, as pasta or dal.
Yeast flakes: Can be used as a cheese substitute, Parmesan-like taste.
A note on legumes: Buy them dry and cook them yourself, they’re cheaper and available in bulk stores in any quantity. By the way: legumes are also one of the many causes of flatulence.

2. Healthy Fats:

Monounsaturated fatty acids are easily digestible and easily digestible. They help to absorb the fat-soluble vitamins A, D, E and K, protect the organs and also have a positive effect on cholesterol levels. So: Don’t be afraid of the right fat! When using oils, those with a favorable fatty acid spectrum should be selected. This means above all the supply of omega-3 and omega-6 fatty acids. Vegetable fats, such as those found in olive oil or avocados, are also included.

must-haves

Walnuts: As a snack or as a porridge topping.
Linseed oil: In the smoothie or in the muesli.
Regional superfood Linseed instead of chia seeds from abroad, these contain a lot of omega-3 fatty acids.
Hemp seeds: Over the muesli or in the smoothie.
Tahini: For sauces or mixed with date syrup as a spread.
Nut butter: In porridge or in smoothies.
Seeds & Kernels: In the salad or as a granola.

3. Carbohydrates:

Carbohydrates are the main source of energy for our body. We need carbohydrates to maintain our brain, breathing, metabolism, heartbeat and body temperature. When we exercise, we need even more of it.

must-haves

Oatmeal: You can use these to make oatmeal, among other things.
Wholemeal bread: How you can bake this yourself is explained here: Bake wholemeal bread yourself: Recipe for moist bread.
Wholemeal Rice: Wild rice, red or whole grain.
Wholemeal pasta or pasta made from hemp, lentils or buckwheat.
Millet: Also popped for your muesli.
Quinoa: Cooked or flaked for overnight oats.
Buckwheat: You can sprout or boil the buckwheat.

Herbs and spices add flavor to your vegan shopping list

We primarily use herbs and spices for flavor. In medicine, they have also been used as a remedy for a very long time. In addition, they are essential in vegan cuisine and therefore an indispensable part of your vegan shopping list. Cooking without animal protein means seasoning with a variety of herbs and spices to ensure excellent taste.

must-haves

Turmeric: The coloring agent “curcumin” has an anti-inflammatory effect.
Ginger: Rich in vitamin C.
Ceylon Cinnamon: Considered to be anti-inflammatory.
Fresh herbs: Purchase long-lasting herb pots or grow them yourself on the balcony.
Garlic: Can be used as a natural antibiotic.
chili
curry
paprika powder

The vegan shopping list replaces animal products with plant-based alternatives

Milk, yoghurt and cheese are among the most frequently mentioned when people are asked what they think they cannot do without. However, there are now excellent substitute products and even special shops** such as Vantastic Foods. Here, however, it is important to note: unsweetened and the shortest possible list of ingredients.

Substitute products:

Plant drinks: oat milk or buckwheat milk are good milk alternatives, because these cereals are also grown in Germany.
Oat-based yoghurt or soy yoghurt: With both variants, it is best to pay attention to regional cultivation or make them yourself.
Smoked tofu: Ideal as a meat substitute.
Vegan cheese: For example, based on almonds.
Vegan cream substitute
The rule here is: less is more! You don’t need a lot of vegan substitutes. Processed vegan substitutes often contain myriad additives. A vegan shopping list should consist primarily of colorful fruit, vegetables and legumes.

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Food

Emergency Supplies: You Can Get by with These Foods for 10 Days

Quarantine, power outage or worries about the political situation: Many are considering stocking up on emergency food in case of an emergency. The Ministry of Agriculture has created a corresponding shopping list with recommended foods – we have looked at them.

An emergency supply can feed you for a few days if new groceries can’t be delivered or you can’t leave the house.

However, panic and excessive hamster purchases are not appropriate. Since the first lockdown, we have known that the food supply is working well. According to the Federal Ministry of Food and Agriculture (BMEL), however, it is still advisable to stock up on emergencies, regardless of the threat posed by the corona virus.

Apocalyptic scenarios are not understood as emergencies. A widespread power failure lasting several days can mean that supermarkets can no longer be supplied and the water supply is impaired.

But other unforeseen events such as natural disasters or epidemics can also mean that we suddenly no longer have access to fresh food. For these cases, the Federal Ministry has published a supply table with food that could feed a person for around ten days.

Emergency supplies: shopping list for cereals and potatoes

The list only includes products that do not need to be cooled, as it should also be valid in the event of a power failure. Therefore, frozen foods are not recommended. The ministry assumes a daily calorie intake of 2200 kilocalories per person. In addition to the “normal” table, which contains fish and meat, there is also a vegetarian shopping list. A vegan version does not yet exist.

In the cereals and potatoes category, the Ministry recommends the following foods for an emergency supply per person:

710g wholemeal bread
180g rusks
710g crispbread
280g pasta (raw)
180g rice (raw)
540g oats or other cereal flakes
710g potatoes (raw, without skin)

Emergency supplies: fruit and vegetables

With regard to fruit and vegetables, the ministry recommends using canned goods for the most part. Because they have a long sell-by date. Your shopping list should include:

570g green beans
640g peas/carrots
500g red cabbage
500g sauerkraut
290g of asparagus
290g corn
290g mushrooms
290g pickled cucumbers
290g beetroot
400g cherries
180g pears
180g apricots
250g tangerines
250g pineapple

The quantities always refer to the drained weight. Of course, canned food and well-travelled tropical fruits like pineapples are not exactly sustainable. The BMEL is primarily concerned with the list of shelf life and sufficient calorie intake. In order to improve the ecological balance of these foods, you could boil, pickle or ferment the fruit and vegetables yourself and use them to create a crisis supply.

Some dried fruit, nuts and fresh products are also on the BMEL’s emergency stock list. These are:

360g fresh onions
140g raisins
250g prunes
100g hazelnuts
710g fresh fruit (e.g. apples, bananas, pears, oranges)

Milk, eggs, substitutes, and fats on the shopping list

In the standard table, the Ministry recommends, among other things, canned tuna, sardines in oil, herring, corned beef, bockwurst or veal liver sausage. We think: Even in a temporary crisis situation, such food does not have to be. Tuna is heavily overfished, and canned sausage and meat products usually come from industrial factory farming.

The calories that the products are supposed to provide can also be consumed in other ways – without having to accept animal suffering. These products have been replaced by vegetarian alternatives in the vegetarian emergency stock list. The following foods can be found in this category:

200g tofu
150g vegetarian patties
230g vegetarian sausages
250g vegetarian spread
200g vegetarian salami
265g eggs (weight without shell)
Regarding dairy products, fats and oils, these products are on the list:

2l UHT milk (3.5 percent fat)
500g hard cheese
180g fat spread or butter
180g margarine
150ml cooking oil
To further reduce animal products, you can replace the UHT milk with oat milk or another plant-based drink. Make sure that it is a plant-based milk that does not need to be refrigerated, lasts as long as possible and has around 50 to 60 kilocalories per 100 milliliters.

Beverages and other items in emergency stock

For a 10-day emergency supply you need 20 liters of mineral water. This includes both the recommended drinking quantity of 1.5 liters per day and water for cooking pasta, rice and the like at 500 milliliters per day. For people over the age of 65, it is advisable to have even more water available, as they should drink around two liters of water a day.

In addition to mineral water, the following products are on the list in this category:

140ml lemon juice
180g coffee powder or instant coffee
90 grams of black tea
In addition, there is a table with other foods that are listed without a specific quantity. This includes:

sugar
sweetener
honey
jam
chocolate
iodized salt
ready meals
Dried potato products (e.g. mashed potatoes powder)
flour
cocoa powder
hard cookies
Pretzel Sticks

Create your individual emergency supply

The Ministry points out that this shopping list is only an example and must be adapted to individual needs such as allergies, intolerances and diets. Some foods are definitely not necessary for most people, such as artificial sweeteners or canned asparagus.

If you want to create a completely vegan emergency supply, you can rely more on legumes, which are not yet included in the ministry’s list. Lentils, chickpeas, beans and the like also provide you with important nutrients that keep you full for a long time. You can use both dried and canned products.

You can get dry groceries in bulk shops and thus avoid packaging waste. You can also reduce packaging in large containers and often save money at the same time.

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Better Than Hamsters: This is How You Cleverly Stock Up on Supplies For Emergencies

The phenomenon of hamsters is currently reappearing frequently. It makes more sense to cleverly stock up on supplies for emergencies instead of hoarding indiscriminately.

Everything about hamsters and possible alternatives

For example, you could process and preserve vegetables so that you have something of regional vegetables for a long time throughout the season. For preserving, you simply have to fill finely chopped beetroot, peas and carrots into boiled disposable glasses, pour water over them and add about half a teaspoon of salt. Finally, put the closed disposable jars in a preserving pot, fill it with water and, depending on the food, let it boil for about 10 to 90 minutes.

Alternatively, you could try lactic pickling. This works particularly well with cabbage vegetables, cucumbers, beans and peppers. You simply have to put the raw, finely chopped vegetables in a mason jar and fill it with boiled salted water. Close the jar tightly and leave it at around 20 degrees for 1.5 weeks. Finally, let the glasses rest for about five weeks at cooler temperatures of up to ten degrees. If you cool the pickled vegetables well, they will keep for about three months. You can even freeze ready meals, sauces or soups. It is important that the food has cooled down before you freeze it.

Helpful food storage tips

You can also use regional and seasonal fruit and berries to make jam or compote. If you want to make a compote from pears, apples, cherries and plums, you need about 2 kilograms of fruit, a squeeze of lemon juice, a stick of cinnamon, 1 vanilla bean and sugar to your liking. First you cut and clean the vegetables. Then you put it in a pot and fill it with water so that the fruit is covered. Ripe fruit usually requires little added sugar. Then let everything boil down and fill it into mason jars. When storing it is important that you choose a dark place where the temperature is below 20 degrees.

If you keep potatoes in a dark, cool, dry and frost-free place, they will keep for several weeks and are therefore worth stocking up on. The same goes for apples, root and tuber vegetables. Store apples in a cool but slightly damp place; here they usually last for several months. You can ideally store the root or tuber vegetables longer in a wooden box with slightly damp sand. To create your own supply, it can make sense to grow winter vegetables. These include Brussels sprouts, lamb’s lettuce, green cooling, beetroot and salsify. You can get suitable seeds in organic shops, for example.

In order to be able to store food longer, it is helpful to sort the contents of the refrigerator correctly. To top it off, you should store packaged cheese and already cooked or cooked food in fresh storage boxes. Dairy products such as cream, quark and yoghurt as well as opened products are best stored in the middle. If you have perishables such as sausage, fish or fresh meat in the fridge, you should store them at the bottom. The fridge door is ideal for storing butter, eggs, mustard, olives and opened drinks. In the vegetable drawer you can store lettuce, herbs, mushrooms, leeks, cabbage and root vegetables. You can also store dry supplies such as spices, sugar, salt, flour, rice and oatmeal for a very long time if you keep them dry and tightly closed.

With a well-planned and organized stockpiling, you are well prepared for emergency situations even without hamsters.

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Lifestyle

Buy Cheap Pet Supplies Online

Every pet owner can really save when ordering over the Internet. Discount campaigns and free delivery services above a certain amount make this possible.

Anyone who has pets, whether just one or more, knows how difficult it is sometimes to buy cheap food and accessories. But if you pay a little attention here and keep an eye on all opportunities, you also have the chance to buy these items at a reasonable price. But where can you find cheap food and accessories in the first place? This question is easy to answer: the Internet.

Also, note the savings tips when shopping in the supermarket and important tips for spending Christmas with pets.

Order animal accessories easily and conveniently online

Ordering pet supplies on the Internet is a convenient and, above all, inexpensive matter if the consumer is properly informed in advance. Only then can you save a lot of money

The offer on the Internet is large and varied and as a consumer, you get a list of offers for every area of ​​life. This also includes accessories for pets. Whether food, bowls, brushes, or combs, the range is enormous so that it is easy to lose track of things. But with a few online shopping tips, you can very quickly find the best shop for you.

Promotions of online providers’ pet

Because many suppliers have already established themselves here and offer their goods at special offers. If you take a little time and study these shops, you will also find that there are campaigns related to pets at certain intervals. These promotions combine items, such as a feed with a toy or a feed bin for convenient storage of the feed.

Pet accessories with discounts

Discount campaigns also find many interested parties at irregular intervals. As a pet owner, you can save a certain amount here. These actions are particularly popular with pet owners, who call many pets their own. And the best thing about the discount campaigns is that they are not aimed at one species, but can be used for all animals.

Inexpensive shipping costs

Another advantage that speaks in favor of ordering on the Internet is the transport and delivery costs. Because anyone who has a few cats at home knows how heavy cat litter is and this is where ordering over the Internet is just the right thing. No carrying of heavy bags and lugging without a lift, because the goods are brought to the front door and this service is free of charge from a certain value of goods.

An alternative to ordering online

There is, but it is really as good as many claims, only every pet owner can decide this question for themselves. Many local shops offer special offers and discount campaigns from time to time, but the bottom line is that they are really cheap, which every consumer can only find out for themselves and consult the Internet. On the other hand, as described above, transport is still an option, because there is no delivery service when buying in local shops. Carrying heavy bags, cans and large feed bags is the order of the day here. For this reason, buying locally should be carefully considered.

The price is decisive!

The price of each item that you want to purchase is very important. Therefore, price comparison in the field of feed would be very important, because this product must be purchased for life. Always look at the price first. There are also the so-called comparison calculators, with which you can check and compare prices individually.

Other products that every pet owner needs should definitely be checked out, although it can be assumed that if food is cheap, the brand’s accessories are also cheap.

The shipping costs are in the acceptable range!

The shipping costs are very important when ordering in the online shop. Anyone interested should also inquire about this because the costs vary between free shipping and very expensive delivery. However, you also have to differentiate how much you want to buy as a buyer. Some online shops offer customers free delivery for a certain amount. In these shops, however, the shipping costs below this amount are not worth mentioning. On the other hand, other providers require a large purchase of the product in order to grant a discount on delivery.

Payment, delivery, and delivery!

The last very important aspect is the payment options, which cannot be different. From advance payment to pay via Paypal, the offer is also very diverse. But delivery and delivery are also important. Some well-known providers are very fast and ship the ordered goods within two days. Despite the fast delivery, the products arrive at the customer in perfect condition. But it is also very important to find out about the delivery in advance because not all transport companies deliver six days a week. Only one transport company currently offers this service.

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Lifestyle

Store Cleaning Supplies Away from Children

Bathroom and toilet cleaners and all other household cleaning materials should be kept safe in a household with small children and should never be left lying around. Because children can easily get serious poisoning or chemical burns if they play with the cleaning products or drink them.

It is best to deposit all cleaning and cleaning materials in a lockable box and place them high up on a shelf out of the reach of children or, even better, in a lockable room, such as the storage room or the basement. Then simply lock the door and place the key on top of the door frame, for example, or hang it on a nail where children cannot reach it.

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