1 What to Buy

Overhaul your shopping list by adding a few mock meats and nondairy delights. Here are some of the products that make our mouths water the most! Best of all, many of these can be found at grocery stores in your neighborhood.

A few of our favorites are Daiya vegan cheeses, Gardein vegan meats, Earth Balance vegan butters, and Silk soy milks!

*Check the box next to each product to add it to your virtual list. E-mail the list to yourself for easy viewing on your phone or for printing.

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Where to Find ’Em

Many grocery stores have a natural- or health-food section, where many vegan items can be found. Some products are located in other areas, though. For example, veggie meat slices and tofu are often kept near the produce and some frozen products are kept near breakfast foods. Vegan margarine and soy milk are frequently kept right next to the dairy varieties. Be sure to ask a store clerk for help if you can't find what you are looking for.


2 What to Make

Now that you've bought the basics, here are some ideas on how to use them. Start with our two-week sample meal plan.

  • Mon
  • Tue
  • Wed
  • Thu
  • Fri
  • Sat
  • Sun

Breakfast

  • Oatmeal with walnuts and raisins (most commercial oatmeal is vegan)
  • Fresh fruit

Dinner

Breakfast

  • Soy yogurt (try WholeSoy or Silk brand) mixed with granola
  • Fruit

Breakfast

Lunch

Breakfast

  • Cereal with soy milk
  • Fresh fruit

Lunch

  • Tofurky sandwich with lettuce, tomato, and avocado
  • Pretzels
  • Apple or other fresh fruit

Breakfast

  • Bagel with nondairy cream cheese (try GO! Veggie brand)
  • Fresh fruit

Lunch

  • Ready-made vegan chili (Yves makes a refrigerated version. If you prefer canned chili, try Hormel.)
  • Fresh avocado drizzled with lime juice

Dinner

Breakfast

Lunch

Brunch

Dinner

  • Mon
  • Tue
  • Wed
  • Thu
  • Fri
  • Sat
  • Sun

Breakfast

  • Cereal and soymilk
  • Fruit

Lunch

Dinner

  • Vegan buffalo wings (try Gardein brand)
  • Ranch Dressing
  • Baked French fries
  • Celery and carrot sticks

Breakfast

Lunch

Breakfast

Lunch

  • Hummus (store-bought)
  • Pita wedges
  • Carrot sticks

Breakfast

  • Nondairy yogurt (try WholeSoy or Silk brand) mixed with granola
  • Fresh fruit

Lunch

Dinner

Breakfast

  • Oatmeal
  • Fresh fruit

Lunch

Dinner

Breakfast

Lunch

Ready to try more? Text BREAKFAST, LUNCH, or DINNER to 73822 (U.S.) or 99099 (Canada) to get a vegan meal suggestion. Text back often for new recipes!*


3 Where to Eat

There are usually vegan options no matter where you are—a restaurant, a friend's house, or on the road. You just have to know what to look (and ask!) for. Here are some pointers to help you eat vegan when you're away from home:

  • At a restaurant:

    There are vegan and vegetarian restaurants around the country, but you can also find plenty of vegan options at restaurants that serve meat. Check out our list of chain restaurants that are serving up meat-free meals. Don't worry if your favorite spot is not on the list. Just ask the waiter what vegan options are offered, and most restaurants will accommodate you—even a steakhouse!

  • At a friend's house:

    Get involved! Call ahead of time and ask your friend what is on the menu. Offer to help make it vegan or bring a tantalizing vegan dish to share.

    On the road:

    When traveling, arm yourself with an app that will help you find the closest vegan or vegetarian restaurant. One of our favorites is the Happy Cow app.


Tips for Eating Out

These are just a few of the many vegan offerings at restaurants around the country.

Need a Little Inspiration?

By going vegan, you will save more than 100 animals each year! Watch this video to see the cruelty that you will be helping to stop.

Brownie

Going vegan is as easy as 1, 2, 3, but if you want a little more help, then order our free vegan/vegetarian starter kit today!

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Text GOVEGAN to 73822 (U.S.) or 99099 (Canada) for a tasty tip every week.

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