Vegan on the Go | Transitioning Tips + Comprehensive Shopping List

June 11, 2019Roxanne Kamara

Are you constantly conflicted between living a healthy lifestyle, and being on the go all the time? Whether it’s for work, school, and/or both, kids, spouses; our day to day routines go by so quickly, we hardly even realize how much time passes, and how much we didn’t get to do what we wanted.

Quite often people tell me they always wished they had the time to be vegan. Or that they might try to eat healthier once they have more spare time, or when they make more money. But if I’m being completely honest, the longer you put something off, the less likely it is to happen.

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The truth is, I, too, struggled to get out of my toxic convenient comfort zone. Because why give up two dollar burgers and one dollar coffees to spend five bucks on a dry salad that’s been sitting in the cooling section for a week and a half?

VEGAN TRANSITIONING TIPS + COMPREHENSIVE SHOPPING LIST #vegan #vegantips #transitioningtovegan #veganism #veganadvice #newvegan #plantbased #plantbasedtips #shoppinglist

13 Reasons To Stop Eating Animal Products

Animal products can cause…

  • Decreased Fertility
  • Diabetes
  • Heart disease
  • Weight gain
  • Nausea / Grogginess
  • Increased risks of cancer
  • High Cholesterol
  • Dysmenorrhea (painful menstrual cramps)
  • Unbalanced Ph Levels
  • Lack of sleep/energy
  • Acne
  • Foul body odor
  • Bad breath

My Views on Veganism & The Meat Industry

The truth is, we make excuses for our health. Eating out at vegan restaurants, and eating overpriced vegan snacks and processed meat/dairy substitutes regularly can get pretty expensive, yes. The goal should be to prepare your own food right at home, as often as humanly possible. This way, we know exactly what our food is made of, we save money, and we treat our bodies fair! And not to mention, we know exactly how we like our food.

We tell ourselves that one more donut or one more slice of pizza won’t hurt. Milkshakes make our stomachs turn, and we keep coming back for more! Why is that? It’s certainly not because we enjoy feeling crappy or running to the bathroom every hour.

The sad truth is, it’s because we have been taught so many lies since the day we were born; by teachers, doctors and many other people of superiority who we wouldn’t dare question. It’s not their fault either. The system is broken. America is controlled by capitalism. We are taught to drink a cow’s milk for bone health when in reality, a cow’s milk was meant for a cow’s child; and only for their calves.

There is no such thing as “lactose intolerance”. If we breastfed our dogs, I’m certain their stomachs wouldn’t respond well either. I have discussions about veganism with people regularly, and their first argument is usually either “protein” or “order of nature”. Most arguments end up being extremely contradicting in itself, but the order of nature discussion always gets me giggling.

Because there is in fact absolutely nothing natural about humans consuming animal products. It would be natural if we had the speed, claws and canine teeth to chase, devour and digest fellow animals without the assistance of chemicals, processing, hormone, and drug pumps. Alas, we do not. The argument to follow tradition also dies quickly. We absolutely do not need to eat animals in order to survive. Slavery was also a 400-year long tradition.

Tradition is not equivalent to morality. - Roxanne TreeClick To Tweet

Red meat, in particular, is the most harmful of them all. These are the hot dogs and pork chops many Americans consume daily. Red meat has a compound called “carnitine” which causes atherosclerosis; the hardening or clogging of the arteries. It also increases the risks of diseases like Alzheimer’s and Cardiovascular Disease. To be precise: the average consumer ate 222.2 pounds of red meat and poultry in 2018, according to the U.S. Department of Agriculture (USDA), surpassing a record set in 2004.

These numbers are pretty problematic, I’d say it’s worth giving up your old comfort zones for. Being vegan does not mean you should just shop at Wholefoods, or that your meals will only consist of salad and grass. Believe it or not, I know plenty of junk food vegans who sometimes eat more junk than meat eaters. You can absolutely indulge in a grilled cheese, pizza, or a delicious burger without participating in unnecessary, cruel and inhumane animal slaughter.

Any meal, snack, or dessert you can possibly think of, can most likely be substituted for a plant-based version. That’s the beauty of veganism: you don’t have to part ways with your childhood memories and give up on your favorite meals and desserts. You are merely replacing them with dairy and meat-free options!

Everybody wins. No, literally; everybody.

Related: Plant-Based: Getting Started 

Comprehensive Vegan-Friendly Shopping List

Below you will find a list of meat and dairy substitutes, as well as a list of all the necessary minerals and vitamins you will need in order to transition correctly. Rule number one to veganism: ALWAYS check ingredients! Many foods contain gelatin; a protein obtained by boiling skin, tendons, ligaments, and/or bones with water. It is usually obtained from cows or pigs. Most hard candies contain gelatin, as well as marshmallows. There are, however, vegan marshmallows available at Trader Joes and Wholefoods! There are animal ingredients hiding everywhere there are even many chips brands also contain milk.

Essentially, your safest bet will always be to check the labels. If you don’t know the meaning of certain ingredients, do your research. Something that might sound harmless, may actually be the most dangerous ingredient of all. That’s how they get you; being fully aware that most people won’t actually try to find out what the ingredients mean. I personally prefer hauling my fruits and veggies at my local farmers market. They are fresh, a lot of the time even organic, and cheap! 

Vegan on-the-go Foods

*Prep these items at home* 

  • Cut up some fresh fruit- much cheaper than the pre-packaged ones. Keep a jar of almond or peanut butter with you for a yummy protein dip!
  • Peanut butter & banana sandwich
  • Pita chips/veggies with hummus
  • Raw or cooked oatmeal – I like adding coconut milk and fruits to my oatmeal as well; bananas, berries, raisins, etc.)
  • Chickpeas and other beans/bean salads
  • Raw uncooked/unsalted nuts – Almonds, cashews, walnuts, etc.
  • Trail mix – Make your own! Add some dark chocolate chips, raisins, other dried fruits, seeds, etc. and your favorite nuts. Add some pink salt, and you’ve got your healthy snack that satisfies your tastebuds. 
  • Kale and/or lettuce salad
  • Avocados for salads – Also yummy on sandwiches, burgers, and/or with some pink salt by itself!
  • Roasted sweet potatoes; either for in your salads or as a snack/side dish
  • Rice & Beans –  Probably one of the greatest simple vegan dish of all time; great for both lunch and dinner. 
  • Tofu scramble makes for a great breakfast and/or lunch – I like this better than scrambled eggs at this point. And I grew up eating LOTS of scrambled eggs! Chop up the tofu into very small cubes and cook with your usual spices; I personally love curry powder, cayenne, paprika, pink salt, and cumin! 
  • Smoothies/Cold-Pressed Juices – Invest in a blender You will find consuming fruits and greens can be so much more gratifying with smoothies and fresh juices in your life!

Vegan Meat Substitutes 

  • Gardein: Chick’n strips, Beefless ground, Barbeque wings, Beefless burger, Chick’n patties, Meatballs, etc.
  • Beyond Meat: Grilled chicken strips, Beef crumbles, Burgers, etc.
  • Lightlife: Bacon, Deli slices, Tempeh, Italian/Chorizo sausage
  • Tofurky: Sausage, Ham/Turkey roast, Burgers, Tempeh, Hot dogs, Deli Slices
  • Fried Cauliflower Wings
  • Tofu
  • Seitan
    • Bob’s Red Mill Wheat Gluten; you make your own vegan beef using just wheat gluten, water, and spices. Recipe on Bob’s Red Mill wheat back of the bag.

Vegan Dairy Substitutes 

  • Silk: Almond/coconut/soy based milk, seasonal drinks (eggnog, mocha peppermint latte, etc.), coffee creamers, yogurts
  • So Delicious:Almond/cashew/coconut based milk, ice creams, yogurts,
    shredded cheese
  • Daiya: Shredded cheddar/mozzarella/pepper jack cheese, Cream cheeze, Greek yogurt, Cheezecake, Deluxe Cheezy Mac, Cheeze sticks
  • Tofutti: Cream cheese, Sour cream, Ricotta cheese

More Vegan Dairy Options

  • Plant-based milk options: Rice milk, Hemp milk, Oat milk, Cashew milk, Flax milk, Pea milk
  • Additional vegan ice cream carriers: Ben & Jerry’s, Halo Top, Häagen-Dazs
  • Additional vegan cheese carriers: Nutritional yeast (smells and tastes similar to parmesan cheese; primarily used to make nut based cheeses, sprinkled on popcorn, pasta, and sandwiches), Violife, Miyoko’s, Treeline, Follow Your Heart, Chao, Kite Hill

Vegan Snack & Candy Substitutes 

  • Vegan Jerky (Primal Strips)
  • Lärabars
  • Fig Bars
  • Lenny & Larry’s Cookies
  • Dark Chocolate
  • Bark Thins
  • Kettle Brand Chips (Maple Bacon)
  • Doritos (Spicy Sweet Chili Flavor)
  • Earth Balance Vegan Cheddar Cheez-it’s
  • Sour Patch Kids
  • Swedish Fish
  • Mamba
  • Now & Later
  • Twizzlers
  • Jolly Ranchers Hard Candy / Lollipops
  • Airheads
  • Charms Blow Pops
  • Dots
  • Dum Dums
  • Hubba Bubba
  • Oreo Cookies
  • Cocomel Bites


Nutrient Sources from Food

VEGAN TRANSITIONING TIPS + COMPREHENSIVE SHOPPING LIST #vegan #vegantips #transitioningtovegan #veganism #veganadvice #newvegan #plantbased #plantbasedtips #shoppinglist Calcium Sources 

  • Kale
  • Dates
  • Collard Greens
  • Artichokes
  • Broccoli
  • Turnip Greens
  • Black Currants
  • Oranges
  • Apricrot
  • Blackberries
  • Soybeans
  • Hemp
  • Almonds
  • Sesame seeds
  • Amaranth

Protein Sources

  • Beans (chickpeas, lentils, green peas, soybeans, edamame)
  • Spirulina
  • Kale
  • Nuts
  • Tofu
  • Bananas
  • Blackberries
  • Nectarines
  • Guava
  • Tempeh
  • Seitan
  • Nutritional Yeast
  • Wheat Berry
  • Barley
  • Oats
  • Peanuts
  • Almonds
  • Quinoa
  • Rice
  • Amaranth
  • Sweet potatoes
  • Brussels sprouts
  • Seeds (chia seeds, flax seeds, hemp seeds, sesame seeds)

Magnesium Sources

  • Leafy Greens (kale, spinach, spinach, swiss chard, parsley, turnip)
  • Avocado
  • Squash
  • Potatoes
  • Bananas
  • Mangos
  • Nuts & Seeds
  • Beans
  • Brown Rice
  • Dark Chocolate

Iron Sources

  • Brown Rice
  • Lentils
  • Chickpeas
  • Oatmeal
  • Chia Seeds
  • Dried apricots/figs
  • Dates
  • Raisins
  • Quinoa
  • Dark Leafy Greens

Vaginal Health Sources 

Live probiotics help balance the pH levels and assist in healthy bacteria growth. Bacterial vaginosis, as well as yeast infections, are often caused by an imbalance in the pH level which is mainly linked to lack of probiotics, or an overload of anti-biotics which kill the healthy bacteria which then leads to the imbalance of the pH level, or when too much bacteria is present.

Your normal pH level should be between 3.8 and 4.5. Younger girls who haven’t gotten their first menstrual period, and older women who have made it past menopause, will usually have a higher pH level.

  • Raw fresh cranberries (eat as is, juice, or make into smoothie/juice – Cranberry probiotic vitamins are available as well)
  • Raw fresh pineapple (eat as is, juice, or make into smoothie/juice)
  • Kombucha
  • Miso
  • Sauerkraut
  • Maca capsules/powder can be added to smoothies and/or oatmeals (A Peruvian root, known to increase libido, increase fertility, boost energy and endurance, reduce anxiety and depression, improve blood pressure, fighting free radicals and more)

About the Author:

Roxanne ‘Tree’ Kamara has been vegetarian for 5 years, and vegan for 3 years. It all started as a little girl when someone accidentally told her where meat came from. She was heartbroken as an animal lover, that she had been eating them. Her family, however, did not feel the same. So it wasn’t until Kamara became an adult that she could make the moral decision for her own life. Completely unaware of the health benefits of a meat and dairy free lifestyle; Kamara started noticing an improvement in sleep, energy (especially being a kickboxer), digestion, skin, mind, and soul.

Shortly after transitioning to veganism, Kamara started a juicing company named ‘Healthy Hippie’. She diligently crafts multiple fruits and veggies into cold-pressed, all natural, raw, fresh and unprocessed juice. These juices assist in weight loss, weight management, organ cleanse, detoxify the body, helping you sleep better, and making your skin smooth and shiny. The point of juice cleanses is to obtain all the minerals and vitamins your body needs, without the need to consume foods. Due to fruit and veggies’ low-calorie count, and the fact that they are made up of 70% (and more) water; these juices quite literally flush out your system and gives it a chance to reboot.

Healthy Hippie also makes and sells hand whipped natural body butters, using pure essential oils, raw butters like cocoa butter, shea butter, mango butter and many more natural ingredients derived from the earth. Kamara is a proud health advocate, an active animal rights activist, author, athlete, artist, and multiple business owner. Through her personal story, her products, her writing, and her animal rights activism, she aims to spread health consciousness and the ugly truth about food industry and entertainment industry animals.

@healthyhippie_3 Health Business

@dog_whisperer_3 Dog Business

@tr33___ Music Page

@rawxanne_tr33 Personal Page

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