Vegan Grocery Guide
Easy Vegan Grocery Guide + Free Shopping List!

Easy Vegan Grocery Guide

We have created the ultimate easy vegan grocery guide to support you on your plant-based journey!
This easy vegan grocery guide is an excellent place to start.
Beginning on a whole food plant-based vegan journey is so much easier than most think. We simply stick to eating whole foods, including minimally refined and non-processed foods, and steer clear of animal-based products including meat, dairy, and eggs.
Before you get scared away by thinking about how challenging this lifestyle might be, let’s lay out a few of the amazing benefits that come from switching over to the plant side.

 

Click the photo below to snag your FREE Vegan Guide!

 

Vegan Grocery Guide

Benefits of Eating Whole-Food Plant-Based

There’s no surprise here, a plant-based whole foods lifestyle can seriously boost your health. Countless scientific studies show the effects of a veganism whole foods diet, controlling and even reversing many chronic illnesses. Veganism can reduce your risk for numerous diseases on the rise, such as Type 2 Diabetes, Cancer, and Heart Disease. 
Even if you’re not currently suffering from any major illness; veganism and the whole-foods lifestyle is often attributed to an increase in energy, overall fitness levels, and anti-inflammatory health benefits. 
My personal favorite benefit of eating plant-based besides how amazing I feel is the environmental impact I am making with my family. I love viewing animals as friends, not as food or nourishment, and finding new better sustainable ways to lessen my carbon footprint in every aspect of my family’s life. 
Switching to a whole foods plant-based lifestyle may seem daunting, but it is actually simple when you have the right tools for the transition. That is why you need to keep this easy grocery guide in your back pocket for whenever you need guidance! (bookmark this one friend!) 
Here is a free downloadable grocery list so you can get everything you need to sustain a vegan, whole foods, plant-based meals on your next trip to the grocery store. I’ve got you covered! 

Our Favorite Family Meal Prep Recipes!

Now you may be wondering… What can my family and I eat when switching to a vegan lifestyle?

Now that you have your vegan grocery guide, let’s chat recipes.

There are so many delicious ways to make all of your family’s favorite foods, vegan. I do not feel like I am missing out on anything food-wise because I have created practically a book of easy, delicious recipes that my family loves. 

Here’s a sample of what we eat in a day to give you an idea: 

Breakfast: My Super Simple Vegan Breakfast Squares

Who doesn’t love chocolate cake for breakfast? My boys call these breakfast squares “chocolate cake” and request these almost every day. Little do they know, they have secret nutrients hidden inside, such as flaxseed. 

Lunch: Vegan Green Goddess Buddha Salad Bowl

My lunch staple usually revolves around some sort of bowl or salad. I have been obsessed with Green Goddess Dressing, so I finally created my own and WOW… I would eat this every single day if I could! 

Dinner: Garam Masala Coco Carrot and Rice

The new highly requested dinner this past couple of weeks is the Garam Masala Coco Carrot and Rice. I whipped this up a few weeks ago after not going to the grocery store for about 13 days (a new record for me) and having also a little too many carrots left. This is a delicious, kid-approved way to sneak in those extra veggies.

Dessert: No-Bake Vegan Chocolate Chip Cookies

And last, but certainly not least, if you have a little sweet tooth at the end of the night, these no-bake cookies are the cure. They’re super simple to make and a surefire way to satisfy everyone’s craving in the family. 

If you want to skip the vegan recipe research and make simple kid-approved meals for your whole family easily, join me in the Wonder Mamas Family Meal Plan Program for weekly meal plans! These meal plans will help you save time, money, and above all, save you from the stress of the never-ending question “What’s for dinner, mom?

 

Benefits of Family Meal Planning

I believe that meal planning is the key to living a sustainable, healthy, vegan lifestyle. Without it, I’d always be stressed about what we will eat next and what’s in my pantry. I started meal planning to save myself from the seemingly million trips to the grocery store every week, and now I want to share my vegan family style recipes with all mamas. 

Some benefits of meal planning:
  • Save time: Don’t waste time going to the grocery store before every meal – know what you need the first time with a full weekly grocery list. 
  • Save money: How many times have you gone to the store for a few veggies and walked out with another week’s worth of random foods? By planning in advance, you can get what you NEED and skip out on the extra fluff that happens to catch your eye. 
  • Reduce stress: Stop worrying about what the next meal is and start knowing what every meal provides! Save your brain the mental energy by planning in advance, so you can get back to enjoying in fact your day-to-day family life, instead! 

If you have yet to download Our FIVE page Vegan Grocery List please do so below!

Vegan Grocery Guide

Tips and Tricks For Meal Planning

 

My top tips and tricks…
  • Plan your meals first… and then make your grocery list. 
  • Don’t forget about snack time! Plan in a possible snack for the kids (and yourself!) that you can make ahead of time and store in the fridge. 
  • Ask your family for input. I love letting my kids pick out one or two meals weekly, so they feel included and excited to eat their choice. 
  • Keep it simple. Don’t make it complicated by trying to make four-course vegan meals every night, five-ingredient meals go a long way with the same satisfaction. 
  • Meal Prep When Needed. If you have time to cook every meal, that’s great! If you don’t meal prep in advance however as much as possible eventually, you won’t be able to avoid those hunger-induced temptations. 

 

Vegan Grocery Guide
how to be productive in a pandemic
50+ Productive Things To Do While Staying At Home (Social Distancing and Quarantine Ideas!)

50+ Productive Things To Do While Staying At Home (Social Distancing/Quarantine Ideas!)

Welcome back to the blog! Our family is currently on day number 20 of the lockdown here in Italy and we have compiled a list of 50+ things you can do while staying at home to keep yourself and others safe! It was extremely helpful to jot these down in my journal and check them off one by one these past 3 weeks when boredom struck and I was tempted to grab the phone or the remote once again (I’m not a big screen fan and too much screen time really has a negative effect on me!).

If you are in need of some practical, simple, fun, mindful, and productive things to do while at home, try these out!

1. Become Your Own Repair Man/Woman!

 

2. Turn old/ragged clothes into makeshift cloth wipes, handkerchiefs, headscarves, or even a makeshift quilt?!

3. Look for an old appliance (usually stored somewhere in the garage or attic) and attempt to fix it! Take it apart, go crazy. Teach your kids how things work. Teach yourself how things work. Nearly every appliance has a youtube series!

4. Go through your closet and check for any clothes with snags, holes, buttons missing….we all have something to repair! Try your hand mending the clothes. I promise, the more you do it, the better you will get at it!

5. Unclog all of your drains. Yuck. I know. But better now than a year from now when you have a huge bill. You can also youtube how to do this at home too!

6. Think about all the times you have called someone to come fix/repair something. Now, I want you to learn the basics of that skill. For us, we found that we always called our friends to come to help us with simple drilling/nailing/fixer-uppers. After just 4 days of youtube videos, Martin and I became pros! Now we are running around trying to revamp everything in the house haha.

 

Create Your Own Cleaning Supplies!

50+ Productive Things To Do While Staying At Home

50+ Productive Things To Do While Staying At Home

8. Stock up on some castile soap, baking soda, distilled white vinegar, and even essential oils to become the master of DIY cleaning!

9. Just use a few drops of castile soap and clean your dishes in no time!

10. For a household cleaning spray, fill a spray bottle with a quarter of vinegar, fill nearly all the way with water and then squirt some castile soap inside. Add a few drops of essential oils (like lemon) if you wish. Shake up and spray away!!

11. Clean your tub: Mix together 1 part castile soap with 2 parts water. Shake up. Sprinkle baking soda around the rim of the tub and then spray and wipe clean! I use this every time!

12. Infuse your distilled white vinegar (to kill that smell) with lemon peels, orange peels, rosemary, lavender, grapefruit peels, or whatever else you wish! A few drops of essential oils are also great too. Let sit in a cool and dark place for 6 weeks and then be amazed at the amazing smell! Dilute with water before spraying.

Re-Organize those Messy Zones

 

14. Completely clear out the pantry and start from scratch. Recycle, sort, and organize nice and slow with intention. Every single thing in your pantry can be organized in a few different ways. I like to sort by beans/lentils, flour/oats, spices/herbs, condiments, sweets/baking supplies, and the bottom I use for plant-based milk and randoms (random but organized in my own way).

15. Clean out the junk drawers! Recycle, sort, organize, etc each item. I noticed that a lot of items in the junk drawers were just items that were displaced from their proper space in our home. Lighters belong with the candles, broth bouillons belong with the spices and herbs, random jar tops belong in their cloth bag that hangs in the pantry, etc. Give each item its proper place.

16. Check underneath the beds. What’s going on under there? If completely empty, you may be able to store extra sheets/blankets underneath in a small bin and make room for other items in your closet space. If full, start organizing and clearing the dust.

17. Other obvious places: Storage room, attic, garage. I mean….these could go on forever haha. Pace yourself and just do a little at a time.

Get Set for the New Season

 

19. If you have ever been interested in a capsule wardrobe, now is the time! You can check out my full blog post on it here.

20. When an item no longer works for your closet, take the time to find it a new home. We have plenty of time now to ask our friends and family if they would like the piece of clothing (I love to give my old clothes to my god-daughter!) or you can even throw it up on Facebook marketplace! You can list it for free as first come first serve if you do not want to deal with all of the back and forths too!

21. Get to know some new local, slow, sustainable and mindful brands around your home! You will be surprised at how many amazing local shops there are around the world. I have had the pleasure of working with so many and would never go back to the department stores.

22. Second-hand online shopping: no need to shell out major cash for items that you need. You can easily shop at the many second-hand online shops and have a ball!

 

All Of Those Forgotten Things

 

24. Register your appliances! And all that other stuff you bought 🙂

25. Go through your e-mail inbox and unsubscribe from anything that does not serve you.

26. Check your paper mail and ask to longer receive paper bills to help our amazing tree friends.

27. Sort out all of your receipts from the previous year for taxes. Maybe you can make up a new system!

28. Create a new budget for the rest of the year. You now know that you can live without SO many items, get to saving!

Create Your Own Skin Care Line!

30. Make one of the millions of DIY beauty recipes online! Face masks, face washes, oils, serums, etc. The lists never end.

31. I love to combine castile soap, distilled water, and a mixture of essential oils for an amazing face wash.

32. Mixing together bentonite clay and apple cider vinegar makes a brilliant mask that I use weekly!

33. You can also add some bentonite clay to your next bath for an amazing detox.

34. Coconut oil can work wonders for certain types of hair and skin. Try it out (I would start with a little at first) to see if you are one of the lucky ones! I love to use it on my legs.

35. Add sweet almond oil and a few drops of lavender essential oil to your next bath to wind down and relax from all of your hard work!

Clean Up the Forgotten Items

37. For the makeup brushes, I like to use 1 part castile soap and 2 parts water. Wash the brushes, bristles down, until the water runs clear and then lay flat on a towel to dry.

38. Gather up all the toys around the house and give a good wash with 1 part distilled white vinegar and 2 parts water. You could also use the Castile soap mixture for this too!

39. Grab a chair and get to the top of your kitchen shelves. Do a quick rinse on all of those forgotten glasses/vases/random odds and ends.

40. Using a 1 part vinegar and 2 part water spray, do a quick clean of all of your framed photos. They will look like new!

Organize All The Libraries

42. After you have sorted through your hardcover books, take a dabble at your digital library. I found books that I purchased over 8 years ago!

43. Be sure to go through the music and movie library as well. I had an absolute blast finding old iTunes music that I purchased when it first came out. It was full of Jewel, Alanis, and smashing pumpkins. Best day ever! haha

44. Create a new wishlist of books, movies, and music. I’m big on not impulse buying and instead, sitting on the things that I want for a while. I also love to look for the items in second-hand shops or some other way. For digital goods, I usually just use a service like Spotify or pandora.

45. For any physical goods that you no longer want, you can add them to free public outdoor libraries or simply place them in a box with a sign saying “FREE BOOKS!”. I only do this when I can keep an eye on the box. We don’t want them to get accidentally thrown away!

46. Lastly, go through your photo libraries. This could take you years! haha

Organize All The Libraries

 

48. Cooking classes online are great for anyone to learn some new skills. You can learn how to glaze, saute, and whip like a pro!

49. If you have any musical instruments in the house (forgotten guitar, harmonica, etc), learn how to tune and play the instrument all from the comfort of your living room!

50. Dancing classes (ballet, jazz, tap) are all available online and SO MUCH FUN!!

51. You can take a language class (or use an app like Duolingo) and impress on your next vacation.

52. Anything your heart desires, take that class. Sewing, knitting, felting, crochet, ballet, yoga, hip hop, handstands, hair styling, make up tutorials, movie making, code writing….it’s all there and you can learn! Have a blast!

If you liked these mindful and slow living ideas, try these other blog posts out!

Zero Waste Deodorant that Actually Works

Zero Waste Bathroom Products

Our Real Life Imperfect Zero Waste Home

7 Ways Parents Can Save the Earth From Home

What A Zero Waste Home Actually Looks Like

how to be productive in a pandemic

Cold and Flu Meal Prep
30-Minute Vegan Meal Prep for the Cold & Flu Season (A Parent’s Guide to Surviving the Flu!)

My 30-Minute Vegan Meal Prep for the Cold & Flu Season!

This was absolutely not something that was on my agenda to share, but life happens and children get sick. Hopefully, we are well enough to care for them through their entire illness as a healthy parent, but you can never be too sure. I have been in a situation where I was sick with my children (both of them!) and it was ANYTHING but fun. The memories are cute now, but at the moment, it was horrible. Read more

Cold and Flu Meal Prep
Vegan Probiotics
Our Favourite Vegan Probiotics and Prebiotics for a Healthy Gut and Immune System

Our Family Favourite Vegan Probiotics and Prebiotics for a Healthy Gut and Immune System

Welcome back to the blog! Today we are chatting all about probiotics and prebiotics to get everyone’s gut happy and healthy. As a family, we make sure to include at least one of our Favourite Vegan Probiotics in our bellies each day along with their partnering prebiotic friends. If you are new to adding either of these to your diet, then you may be super surprised at how many of these you are already intaking!

What are probiotics? Why do I need them?

They are live bacteria and yeasts that are good for your digestive system and your overall health. Live bacteria may not sound good, but in fact, these are good bacteria that are super helpful because they keep our guts healthy. I am a firm believer in our gut being the basis of our health – so you bet your butt we ensure that we reach our daily requirement for them!

Another great benefit of probiotics is that they help your body to fight the good fight when you are on antibiotics. Antibiotics are great for fighting infections but you do lose a lot of good bacteria during this fight. By adding probiotics to your daily routine while also taking antibiotics, you are ensuring that your body is well armed for the big battle.

Probiotics also help to balance your good and bad bacteria to feel as good as you should. SO many of us have no idea how good our bodies can feel; we are so used to feeling sluggish and tired all the time. By listening to our bodies and taking the proper precautions, we can find out how amazing life can truly be.

 

Our Favorite Vegan Probiotics

Our Family Favourite Vegan Probiotics:

Unpasteurized Sauerkraut

 

This fermented cabbage dish is an amazing source of the probiotic Lactobacillus. Sauerkraut is available at most stores around the world and can even be made in your own home. I absolutely love to add sauerkraut to sandwiches and salads; it is a real treat over here where we live! Don’t worry if you are not a fan of this fermented dish, we have plenty of others on our list.

 

Our Family Favourite Vegan Probiotics:

Tempeh

This is probably one of the easiest to add to our family’s diet because the boys are obsessed with tempeh. If you haven’t tried this amazing fermented tofu yet, then you absolutely must! It has a delicious nutty flavor and cooks so beautifully with a simple blend of soy sauce and maple syrup.

Here is my favorite way to cook tempeh:

A block of tempeh, sliced into strips

1 tbsp soy sauce

1 tbsp maple syrup

1/2 cup vegetable broth

Simply slice the tempeh into strips and add to a skillet with 1 tbsp soy sauce, 1 tbsp maple syrup and 1/2 cup of vegetable broth. Bring to a quick boil and then simmer on low to allow the tempeh to soak in the yummy goodness of the sauce. Feel free to add in any extra spices or herbs as you wish. I love to play around with spices – so many options! Once the broth has evaporated, flip and cook on the other side until brown. Serve in anything and everything!

Our Family Favourite Vegan Probiotics:

Sourdough Bread

 

If you follow our weekly meal plans, then you know we are all about the sourdough bread. This bread is such an amazing probiotic and can even be made at home. Traditionally, sourdough bread begins with a sourdough starter where one allows the flour and water to ferment over several days. This is when the good bacteria are formed and turns into your delicious probiotic bread!

It is crucial to understand that not all sourdough bread of today contains probiotics. I highly recommend finding a baker that you trust (think a little shop bakery) or creating your own. Always check the ingredients before purchasing sourdough bread to ensure that it has been fermented!

Our Family Favourite Vegan Probiotics:

Miso

This is another super easy addition to any diet. One could add miso to dressings, broth, marinades and so much more. Miso comes in a powder or paste form that can easily be turned into a delicious broth for the cold and flu season. I remember growing up and everyone telling me that miso soup was so much better than chicken noodle soup and now we know why! It’s all about those probiotics.

*Be sure to keep the miso soup water warm when mixing in the paste or powder. Hot water can kill some of your much need probiotic magic!

 

Our Family Favourite Vegan Probiotics:

Vegan Probiotic Yogurts

 

Not all yogurts are created equal, so be sure to read the labels and find a yogurt brand that boasts about their probiotic cultures. Be sure to check the label for Lactobacillus. You can also purchase probiotic tablets from your local health food store and add these into a homemade yogurt recipe! We love to make our own yogurt with the following recipe;

Homemade Vegan Yogurt

1 package silken tofu

1 pineapple, diced

Juice of one lemon

probiotic tablet, opened and powder added to the mix

Maple syrup as needed to sweeten

Simply blend and store in the refrigerator until the yogurt has set.

Just a little tip, if you are a yogurt lover, I would suggest going with a vegan culture starter like this one here. It will give you a much more store-bought yogurt version. 

 

Our Family Favourite Vegan Probiotics:

Kombucha

 

Kombucha has definitely made a come back in recent years. This fermented tea can be made at home for a very inexpensive beverage or store-bought for a very expensive one. It’s your pick!

To create your own, you will need a SCOBY starter kit like this one here. 

I really like making our own kombucha because other than the benefits, it’s just really fun to watch. The kids love it!

**Kombucha does contain a small percentage of alcohol. I would test your homemade batch to be sure the levels are low enough if you are pregnant or breastfeeding. Our children do not drink kombucha; they have plenty of other probiotic foods to snack on. Just a helpful tip!

 

Our Family Favourite Vegan Probiotics:

Pickled Veggies

 

Pickled foods are amazing for probiotics (and sodium too – so eat in moderation). You can pickle your own veggie or purchase them at farmers’ markets or health food shops. Some amazing vegetables to pickle are cucumbers, green beans, radishes, cauliflower, and bell peppers.

 

Our Family Favourite Vegan Probiotics:

Kimchi

 

This is another fermented cabbage dish but with a real spicy kick. I LOVE kimchi. You can make your own kimchi at home, which I highly recommend.

Homemade Kimchi, click here for the recipe!

 

Our Top 10 Favourite Vegan Probiotics:

Supplements

If none of these options float your boat, then you can always opt for vegan probiotic supplements. 

 

The Easy List of Prebiotics for a Healthy Gut and Immune System

Prebiotics are not as popular as their buddy, the probiotics, but please do not forget about these powerhouses! Ensuring your proper intake of prebiotics is very important to support the grown of healthy bacteria, which fights off pathogenic or disease-promoting bacteria.

  • Mushrooms
  • Whole Oats
  • Barley
  • Leeks
  • Asparagus
  • Onions
  • Garlic
  • CHicory
  • Jerusalem artichokes
  • Legumes

Additionally, here are a few of our favorite prebiotic brands to get you started

 

If you liked this blog post, check these other ones out!

 

Vegan Probiotics
Nutrition Guide and Resources for a Healthy Vegan Pregnancy

A vegan diet that recognizes all essential nutrients can do the mother and baby a world of good.

Welcome, Mamas!

Today we are jumping right into how to have a healthy and happy vegan pregnancy. If you are new to the Vegan diet, having a vegan pregnancy may seem a bit overwhelming, but to be quite frank with you, it is just as easy as any other pregnancy! We just have to make sure that we are reaching our nutritional goals while also listening to our bodies.

Pregnancy is such a miracle.

As women, we have the amazing opportunity to grow a little human (or humans!) inside of our womb and care for them through proper nutrition, lots of rest, stress-relieving activities such as meditation or reading, heart-healthy activities such as walking and pregnancy safe workouts, and belly rubs while gently singing your favorite songs (got to start them young on good music, am I right?!).

This miracle requires a lot from our bodies. Pregnancy is a time where our bodies hit their highest metabolic and nutritional demands. We need to be aware of what we are eating and how to reach our nutritional demands without going bonkers. Vegan and non-vegans alike go through this stressful period of “Am I doing enough!?” and I have to tell you….if you care enough to read and research, I am positive that you are doing enough.

This guide is not a complete guide for every woman.

We are all different and we all require a bit more of this and a bit more of that. It is crucial to get your bloodwork done as soon as possible to see where you need to pick up the pace or where you are good to go. Some key nutritional values that are crucial in pregnancy are Folic Acid, Iron, Calcium, Vitamin D, DHA, and Iodine. 

To begin our guide, we will chat more about these and how you can reach your goal without any animal products!

We will then move onto Vegan Specific needs, helpful tips and resources, and a few of my favorite books.

Nutrition Guide and Resources for a Healthy Vegan Pregnancy

Nutrition Guide and Resources for a Healthy Vegan Pregnancy

 

A Quick Daily Checklist for Pregnancy

Looking for an easy-to-follow checklist to help meet your daily nutritional requirements? Follow these 5 steps!

Eat at least 5 servings a day of nuts, beans, tempeh, legumes, fortified milk, veggie meats or nut/seed butter.

Eat a wide and colorful variety of fruits and vegetables. Green leafy vegetables, those with high vitamin C, and dark vegetables/fruits are great for pregnancy!

If possible, opt for whole grains. Select healthy fat sources like avocados, nuts, nut/seed butter, seeds, coconut butter, and the like.

Eat calcium-rich foods every single day: aim for 5-6 servings.

Use a trusted vegan supplement (we list our recommendations at the end) to meet your daily nutritional needs.

Key Nutritional Values in Pregnancy


 

Folic Acid: 600 mg/daily

This vitamin is VERY easy for most vegans and vegetarians to come by without the need for supplementation (although this is in all pre-natal vitamins!). Folic acid is found in an array of vegetables, so as long as you are consuming your daily required intake, you should be fine! A deficiency in folic acid is linked to neural tube defects. Some of the best sources of folic acid are orange juice, leafy greens, beans/lentils, whole grains, and wheat flour.

 

Iron: 27mg/daily

Pregnant women, vegan and non-vegan alike, have the highest need for Iron due to the increased blood volume, development of the fetus, and possible blood loss in delivery. A great thing to note: Our bodies are iron machines during pregnancy and if you have an iron deficiency from any of the above reasons, maternal iron stores will usually meet the baby’s needs so that they are not born with iron-deficiency unless the mother is severely anemic.

One of my favorite ways to reach my iron levels is to use blackstrap molasses in my daily intake. I use 1 tsp in tea, add it to cookies, smoothies, and I also blend it into my dressings! This has been a wonderful and delicious way to boost my iron levels. The best food sources of iron are spinach, leafy greens, potatoes, dried fruits, beans, tofu, peas, seeds, nuts, soy milk, and fortified foods. It is highly recommended to consume a source of Vitamin C with the iron-rich foods for best absorption

Bloodwork is crucial to find out where your iron levels are and how you should go about to boost or regulate them.

This blogger has some of my favourite iron rich meals that are delicious for any point in life: The Viet Vegan

Calcium: 1000mg/daily

 

Calcium is quite easy to come by if you eat the right foods. Some great vegan calcium-rich foods are fortified milks, fresh fruit, juice, cereals, fortified tofu, beans, sesame seeds, nuts, and figs. One of the key things to note with calcium is to NOT overdo it. It is extremely easy for us to get too much calcium. The limit for daily intake should be no more than 2,500 mg per day. If taking a supplement, opt for one that has below 400 mg because you will reach your daily intake with just one bowl of cereal.

 

Vitamin D: 10-40 micrograms/daily

The interesting thing about Vitamin D is that the recommended dose is just 5 micrograms per day but many researchers argue that it is set too low. So for this, we will set it at 10-40 (50 is the upper limit which is safe) per day. Vitamin D is a vitamin that is not so easy to find for both vegans and non-vegans – it is not found in most foods!

Vitamin D can be made from exposure to the sun, and that may be easy for some of us but may pregnant women are stuck at work or spend most of their time indoors. The use of sunscreen also inhibits Vitamin D (p.s. if you ARE using sunscreen, please use something safe like badger balm).

One of the most popular ways that vegans and non-vegans reach their vitamin D goals is to take a supplement of 5-10 micrograms daily. You can also reach for Vitamin D fortified foods such as soy milk, cereals, orange juice, and bars.

Note: Vitamin D3 is derived from animal sources. Vegans have the D2 form. D2 is not as well absorbed as the D3 form, so vegans should strive for the higher end of the recommended range (10-40 micrograms)

Nutrition Guide and Resources for a Healthy Vegan Pregnancy

Nutrition Guide and Resources for a Healthy Vegan Pregnancy

DHA & Omega-3 Fatty Acids

While Omega-3’s can be found in super easy to find vegan foods, DHA will have to come from a supplement that is derived from algae. 200-300 milligrams/daily of DHA is recommended to reduce the risk of premature birth and healthy brain development.

As for Omega-3’s, we can easily reach our daily intake needs by incorporating flax meal, walnuts, and chia seeds into our diet. You can also opt for flaxseed, walnut, canola, or hempseed oils. Just 1 tbsp of seeds or a small handful of walnuts will get you to your daily recommended intake.

Iodine: 150mcg/daily

Many women around the world do not get enough of their daily recommended iodine intake. It is crucial to reach your daily intake for the health of your baby. The best way to do this is to use a supplement, such as a prenatal vitamin. Be sure that your supplement has at least 150mcg of iodine.

You can also opt to use a specific supplement. Iodized salt can be an easy addition to the daily diet to boost your iodine count. Sea vegetables are a rich source of iodine but their levels are a bit extreme; it’s best to stay within the recommended daily amount.

 

Zinc

This is another nutrient that many women, vegan and non-vegan alike, are deficient in. The daily required amount jumps from 8 to 11 milligrams per day in pregnancy.

Great sources of zinc include legumes, whole grains, and nuts. Check that your prenatal vitamin provides 15 milligrams of zinc.

Vitamin B12: 2.6 micrograms/daily

If you have been vegan for more than a day, I am sure that you have heard about vitamin B12 haha. Do not worry, we can easily reach our daily requirement on a vegan diet. Vitamin b12 plays a crucial role in the development of your baby’s nervous system. Our body stores vitamin b12 for our own use but this stored b12 has not been shown to be readily available to the fetus. We must eat b12 rich foods and/or take a b12 supplement to reach our baby’s needs.

Pregnany women should have a goal of 2.6 micrograms per day. We can easily find B12 in fortified foods such as breakfast cereals, non-dairy milk, bars, meat substitutes, and Nutritional yeast. Many use fortified foods and a B12 supplement together.

Note: Tempeh, sprouted beans, sea vegetables, and algae contain b12 analogs with block the absorption of b12. Do not confuse these foods with B12 rich foods.

Protein: 60-85 grams/daily

Vegans have NO problems reaching their daily protein intake if they have a healthy, well-balanced diet. There are just so many options, it’s quite silly to even make this suggestion! When it comes to pregnancy however, our protein needs increase because we must not only maintain our own body, but also the developing muscles, bones, and organs of our children.

The protein recommendation for pregnant women is between 60-85 grams/daily. The amount does vary based on your weight. For an exact number, seek out a plant-based nutritionist to run the numbers.

Some easy ways to incorporate protein into your vegan diet is to add beans, tofu, tempeh, fortified milk, nuts, seeds, nut butter, veggie meats and even vegan protein powder to your diet. I absolutely love to add nut butter to my daily smoothies to get a nice boost in the morning.

Some easy to make protein-packed meals: Buddha bowls, lentil soup, smoothies, apples and nut butter, trail mix, and tofu/chickpea curry.

 

Additional Tips for Pregnancy

 

Current BMI: Women whose BMI is underweight or overweight during conception are at a higher risk for pregnancy complications such as gestational diabetes, having a very large/small infant, and having a premature baby. You can get an idea of your BMI via this calculator. I would like to note one thing; if you are very muscular, your BMI will be way off. For a more accurate answer, please use these ways to test.

Weight Gain: The average weight gain over the course of 9 months is around 25-35 pounds. For underweight women, the average is 28-40 pounds. For overweight women, 15-25 pounds. For multiple births, it can range between 35-55 pounds (lucky me haha!). These numbers are just basic guidelines and your continuous doctor checkups will keep you on track. If you follow a healthy diet and eat for your body (and your baby’s) needs, you will be fine. The first trimester will usually see a weight gain of maybe 5 pounds or even weight loss if severe nausea is happening.

What to Avoid: No alcohol. No drugs. No raw sprouts. No unpasteurized juices.

Water Intake: Drink your water! Drink up, drink up. Try infused waters, non-decaffeinated teas, fresh juices, or even whole fruit with high H20 content.  If you are pregnant in hotter months, please drink more than usual. Dehydration can lead to early labor because the hormones that stimulate contractions will be in high concentrations in a body that is not hydrated.

Cravings: Although there are times that cravings can trigger a deficiency, usually they are just telling you to go to sleep, get more comfortable, or relieve some stress. Cravings are not harmful unless they are really wreaking havoc on your diet. If you ever crave non-food like dirt or clay, check on your iron and zinc levels.

Having Multiples? Congratulations and welcome to the club! As a mom carrying more than one baby, you will need to eat more, gain more weight, drink more water and intake more vitamins and minerals. It is recommended to find an expert in nutrition to help you figure out your meal plan for this pregnancy: get ready to devour a lot!

 

Recommended Prenatal Vitamins

Click on the photos or titles to learn more

Mama Am/Pm Prenatal Vitamins

My Kind Organics Prenatal Vitamins

No Fish, No Fish Vegan Prenatal DHA

 

Helpful Resources + Cookbooks

Click on the photo or title to learn more

 

The Mama Natural Week-by-Week Guide to Pregnancy and Childbirth

Your Complete Vegan Pregnancy: Your All-in-One Guide

Plant-Powered Families: Over 100 Kid-Tested Vegan Recipes

 

Helpful Online Resources:

 

If you enjoyed this Nutrition Guide and Resources for a Healthy Vegan Pregnancy, check these other posts out!

 

20 healthy popsicle recipes for kids and adults
20 Healthy Popsicle Recipes for Kids and Adults!

The weather is heating up (good golly, miss molly) and it is officially ice cream and popsicle season!! Skip the ice cream stands and save your money because today on the blog we have 20 Healthy Popsicle Recipes for Kids and Adults! These are absolutely amazing (and easy!) recipes for you and your little ones. Enjoy! 

What you need to make our amazing Healthy Popsicle Recipes:

20 veggie and fruit popsicle recipes
 

Silicone or Stainless Steel Popsicle Molds

High-Speed Blender or….: Most of the recipes just need a blender, but some have a carrot or beet juice. If you do not have a high-speed blender (Think Vitamix or Blendtec ) to blend some of these items into juice, then you can opt to steam the veggies first before blending OR use a juicer. I repeat, a good quality high-speed blender can turn FULL veggies into a juice (I’m still shocked about it!)

Clear space in your freezer: Popsicle molds need to stand up straight

Extra Popsicle Sticks (if needed)

Plenty of fruits, veggies, nut/seed butter, superfoods and more to play around with!

 

**This post may contain affiliate links, meaning we gain a commission with any sales through the links clicked (thanks!). I just wanted to let you all know that we only add the links to products that we actually own/use ourselves. I would never link to anything that I do not trust and love. As always, thank you for being here and choosing Wonder Mamas for your plant-based journey!**

 

 

The Silicone Mold

Silicone popsicle moulds
I went back and forth for far too long on whether to get the silicone or stainless steel molds. I ended up going with the silicone for two mommy reasons: first off, my children have access to the freezer and the silicone is much safer in case one of them decides to throw it at the other (Obviously I do not think this would ever happen, BUT I can never be too careful with two 2-year-old boys haha) and secondly, there were more slots so that I could make 10 popsicles vs 6. Turns out the second reason is null because I found out they make a 10 slot stainless steel holder as well here!

If my freezer was out of reach of my children (who are, by the way, addicted to these popsicles!), then I would have chosen the stainless steel 100%.

About the Silicone molds: These molds are made from food-grade silicone, BPA free, super easy to clean and dishwasher safe. If they ever break (which I do not see happening for quite a long time), you can easily slice these up and use them all around the kitchen for random things (I love to use them as heat protectors). You want to boil these in a large pot of water for a good 10 minutes before using.

Tips: To get the popsicles out without any hassle, simply run under lukewarm water for about 10 seconds. They slide right out after! These popsicles are quite large so the boys will have half and then we will simply put them back into the mold. You can also make these half the size by just filling halfway and then pushing the popsicle stick all the way down 🙂 

 

 

The Stainless Steel Mold

stainless steel popsicle molds
Aren’t these beautiful!? I have to say, the stainless steel molds are just stunning. The stainless steel molds have more parts than the silicone molds and require a bit of organization on your part (if you find yourself losing small pieces easily, just come join me on the silicone mold side hehe).

The stainless steel molds are made of BPA free 304 food grade stainless steel. I have heard that these popsicles freeze much quicker than the silicone molds (our molds take a good 3-4 hours to freeze in the silicone molds). I have also heard that the rack for the popsicles is MUCH more stable than the silicone molds. If I do not have the silicone molds perfectly stable and upright in my freezer, they will spill out. These seem to not have that issue because of the heavy-duty stand!

Tips: Just like with the silicone mold, simply run some lukewarm water over the mold to pop out the popsicles 🙂 

 

 The Ingredients

The main reason that I went overboard with recipes is that I want to really make one thing clear: ANYTHING goes in popsicles. If you can make it into a smoothie, you can make it into a popsicle. If you can blend it, you can lick it haha!

Each Healthy Popsicle Recipe can be adjusted to your personal needs such as:

 

Allergies: If you are allergic to any ingredient listed, simply swap out! Do not fear the unknown here, it is so fun to learn new things in the kitchen.

Sweetness: We generally stick to bananas, Medjool dates, maple syrup or berries for the added sweetness in our popsicles. You can mix this up with whatever sweetener you prefer as well.

Butters: If your children are having friends over and you are worried about nut allergies, go ahead and stick with sunflower butter. You may need to add more sweetener additions to the mix but just taste test and adjust as needed.

Added Fats: I love to add extra fats to any of these popsicle creations. You can sub out 1/2 of the plant milk for canned coconut milk, you can toss in some avocado, or even soaked and rinsed cashew nuts.

Supplements / Powders / Superfoods: As I said before, if you can blend it, you can lick it! Do not be afraid to add your favorite daily superfoods to these popsicles. I love to add spirulina, chia seeds, hemp seeds, moringa, and more to my popsicle creations! If you are making these for children, just be sure to know exactly what you are putting into their popsicles. I do not give the boys moringa, but I do give them a small portion of spirulina. Chia seeds, hemp seeds, flax seeds and more are always added to their mixes. Adult tip: Don’t forget to check out the last two recipes, JUST for adults!

The Healthy Popsicle Recipes

 

Refreshing Lemonade

lemondade popsicle

  • 3 cups non-dairy yogurt (plain)
  • 1/4 cup + 1 tbsp freshly squeezed lemon juice
  • 3 tbsp non-dairy milk (I enjoy almond milk)
  • 2-3 tbsp maple syrup, Medjool dates or your preference for sweetener
  • Zest of 1 lemon

Simply add all ingredients to a high-speed blender and blend until smooth. Pour into popsicle mold and add topper/popsicle stick. Freeze overnight.

 

The Sweet P

  • 1 cup apple juice
  • 1 cup orange juice
  • 1 medium/large, cooked sweet potato
  • 1 ripe banana
  • 1 tsp maple syrup

Bake/boil your sweet potato first. Let cool. Remove skin.

Toss all ingredients into a blender and blend until smooth. Pour into popsicle molds and add topper/sticks. Freeze overnight.

 

The Green Monster

  • 1 cup non-dairy milk (I used soy)
  • 1 small knob ginger, grated
  • 1 cup spinach or your favorite salad greens
  • 1/4 cup parsley (lightly packed)
  • 2-3 kiwis, peeled and sliced
  • 1 large banana (ripe, please!)
  • 2 Medjool dates or 1 tbsp maple syrup
  • 1 tsp spirulina

Simply add all ingredients to a high-speed blender and blend. You can make this a smooth blend or a chunky blend! Pour into popsicle mold and add topper/popsicle stick. Freeze overnight.

 

Beets by Mom

  • 1 beet, medium/large in size, juiced
  • 1 sweet apple, sliced
  • 1 handful of strawberries
  • 2-3 carrots, juiced
  • 1/2 lemon, juiced

If you have a high-speed blender, toss in the beets and carrots and blend up! Add in remaining ingredients and blend until smooth. Pour into popsicle molds, add the topper/sticks and freezer overnight.

If you do not have a high-speed blender, you can juice them!

 

Berry Bomb

  • 1 heaping cup frozen blueberries
  • 1 heaping cup frozen raspberries
  • 1.5 cups baby spinach (lightly packed)
  • 1 tsp spirulina
  • 1/2 cup fresh water
  • 1/2 cup orange juice

Simply add all ingredients to a high-speed blender and blend until smooth or chunky (your preference). Pour into popsicle mold and add topper/popsicle stick. Freeze overnight.

 

The Picky Eater

  • 1 sweet apple, peeled and sliced
  • 1 cup kale, stem removed
  • 1 stalk celery
  • 1 small cucumber, peeled
  • Juice of 1 small lemon
  • 1/2 cup orange juice OR any fresh squeeze juice (Beet juice was shockingly amazing in this)

Add the kale, orange juice, and celery first. Blend until smooth. Add remaining ingredients and blend until smooth. Pour into popsicle mold and add topper/popsicle sticks and freeze overnight.

Strawberry Banana

  • 1 large banana or 2 small bananas, ripe and frozen
  • 15 fresh strawberries, trimmed and sliced
  • 1/2 cup orange juice
  • 1 tbsp chia seeds

Simply add all ingredients to a high-speed blender and blend until smooth. Pour into popsicle mold and add topper/popsicle stick. Freeze overnight.

Minty Fresh

  • 1/4 cup coconut water
  • 1 large English cucumber, peeled and sliced
  • 1/4 cup mint leaves, packed
  • 1/4 cup lime juice, freshly squeezed
  • zest of 1 lime
  • 1-2 tbsp maple syrup (taste and adjust as needed)

Simply add all ingredients to a high-speed blender and blend until well mixed. Pour into popsicle mold and add topper/popsicle stick. Freeze overnight.

 

Creamsicle

  • 1.5 cups of orange juice
  • 1.5 cups vanilla non-dairy yogurt

Simply add all ingredients to a high-speed blender and blend until smooth. Pour into popsicle mold and add topper/popsicle stick. Freeze overnight.

 

Lavender Infusion

  • 3/4 cup Oat or Almond Milk
  • 2 tbsp dried lavender
  • 1.5 cups non-dairy yogurt (vanilla or plain)
  • 3 Medjool dates or 2 tbsp maple syrup
  • For Adults: I find that adding Chai tea spice to this is amazing as well!

Simply add all ingredients to a high-speed blender and blend until smooth. Pour into popsicle mold and add topper/popsicle stick. Freeze overnight.

Chocolate Addict

  • 1 cup non-dairy milk (I really enjoyed vanilla soy and almond milk)
  • 2 ripe and frozen bananas (the more ripe, the better)
  • 1/4 cup cocoa powder
  • 1-2 tsp vegan chocolate chips
  • 5-6 Medjool dates
  • 1-2 tbsp of any seed or nut works here

Simply add all ingredients to a high-speed blender and blend until smooth. Pour into popsicle mold and add topper/popsicle stick. Freeze overnight.

PB&J

  • 1/2 cup non-dairy plant milk (I enjoyed vanilla)
  • 3/4 cup all-natural peanut butter (or any nut/seed butter)
  • 2 cups frozen blueberries
  • 1 cup frozen strawberries
  • 3 Medjool dates
  • 2 tbsp maple syrup (you can also use a ripe banana!)
  • 1 tbsp chia seeds

Simply add all ingredients to a high-speed blender and blend until smooth or chunky (your preference). Pour into popsicle mold and add topper/popsicle stick. Freeze overnight.

 

Peachy Keen

  • 1/2 cup non-dairy plant milk
  • 1 cup non-dairy yogurt, plain
  • 3-4 fresh peaches (1.5 cups amount when diced)
  • 1 tsp vanilla extract
  • 2 tsp freshly squeezed lemon juice
  • 2 Medjool dates, pitted
  • 1 tbsp flax meal

Simply add all ingredients to a high-speed blender and blend until well mixed. Pour into popsicle mold and add topper/popsicle stick. Freeze overnight.

 

Raspberry Cocoa

  • 1.5 cups non-dairy plant milk
  • 2 cups Frozen Raspberries
  • 1 large ripe banana
  • 1-2 tbsp Cacao Powder
  • 1 tbsp chia seeds
  • 1 tbsp almond butter

Simply add all ingredients to a high-speed blender and blend until smooth. Pour into popsicle mold and add topper/popsicle stick. Freeze overnight.

Pineapple Express

  • 3/4 cups coconut water or fresh water
  • 1/4 cup kale (stems removed)
  • 1/4 cup spinach
  • 1 large or 2 small ripe bananas, frozen
  • 2 cups diced pineapple
  • 1 tsp spirulina or favorite supplement

I like to blend the kale/spinach/coconut water first. Once blended, add the remaining ingredients and blend until smooth. Pour into popsicle mold and add topper/popsicle stick. Freeze overnight.

Orange Carrot

  • 1 cup orange juice
  • 1 cup carrot juice
  • 1 small knob ginger, grated
  • 1 cup diced pineapple or mango

If you have a high-speed blender, you can just add the carrot in first and blend until smooth. Then go ahead and add in the orange juice, grated ginger, and pineapple/mango. Blend until smooth and pour into popsicle molds.

If you do not have a high-speed blender, you will need to juice the carrots first OR you can steam them and then blend them!

Lime & Coconut H2O

  • 1 lime, freshly squeeze
  • zest of 1 lime
  • 1.5 cups diced pineapple
  • 1/2 banana, very ripe
  • 3/4 cup coconut water
  • 1 heaping cup spinach
  • 1 tbsp chia, flax or hemp seeds

Simply add all ingredients to a high-speed blender and blend until smooth or chunky (your preference). Pour into popsicle mold and add topper/popsicle stick. Freeze overnight.

Cucumber Surprise

  • 2 large cucumbers, peeled and sliced
  • 1.5 cups diced honeydew melon
  • 1/2 cup packed mint leaves
  • 1 tbsp lemon juice

Add the cucumber, honeydew melon and lemon to the blender and blend until smooth. Toss in the mint leaves and do a quick blend so that the leaves are just broken down. Pour into popsicle molds, add topper/popsicle sticks and freeze overnight.

ADULTS ONLY

 

If you are craving some caffeine in your popsicle treats, be sure to try these out! I like to blend up a small batch of these and add to the mold with my sons veggie popsicles :). Martin adores these!

 

Mocha Baby

  • 2 cups of coffee
  • 3/4 cups non-dairy milk
  • 1 tsp vanilla extract
  • 1.5 tbsp cocoa powder
  • 2-3 tbsp maple syrup (adjust as needed)
  • An option that I never skip: 1-2 tbsp vegan chocolate chips 🙂

Brew your coffee and then let it cool (You can just make a big batch and store it in the fridge for the week if you like). Add all ingredients to a high-speed blender and blend until smooth. Pour into popsicle mold and add topper/popsicle stick. Freeze overnight.

Coconut Coffee

  • 1 can coconut milk (I like full fat but feel free to use reduced)
  • 2 Medjool dates, pitted
  • 1 tbsp maple syrup
  • 1-2 tbsp shredded coconut
  • 1 cup coffee, brewed and chilled

Brew your coffee and then let it cool (You can just make a big batch and store it in the fridge for the week if you like). Add all ingredients to a high-speed blender and blend until smooth. Pour into popsicle mold and add topper/popsicle stick. Freeze overnight.

Share your Popsicles!

If you would like to share your Healthy Popsicle creations with us on Instagram or Facebook, please tag us with the hashtag:

#WMPopsicles

I’m so excited to see all that you create and play around with!

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20 healthy popsicle recipes for kids and adults