Food 6 min read
The Everyday-to-Treat Scale
Not all vegan food is health food. This is where every product, produce item, and meal lands on one honest spectrum, from whole foods you can eat freely to treats worth saving for when you actually want them. Each item also earns nutrient badges so you can see what it brings to the plate.
Vegan does not automatically mean healthy. Oreos are vegan. So is a plate of fries. This page rates the foods from the meal plan, shopping lists, and brands guide on a single scale, so you can build most meals from the left of it and treat the right as treats. The placements are first-pass editorial calls, not lab measurements, so use them as a guide and adjust to your own needs.
Everyday Staple
Whole, nutrient-dense foods. Build meals on these and eat as much as you like.
-
Sweet potato
- 🌾 High fiber
- 🫐 Antioxidant-rich
-
Apples
- 🌾 High fiber
-
Oranges
- 🌾 High fiber
- 🫐 Antioxidant-rich
-
Firm tofu House Foods / Nasoya
Calcium-set blocks are a real calcium source. Check the label.
- 💪 High protein
- 🦴 High calcium
- 🩸 High iron
-
Tempeh Lightlife / Tofurky
Fermented whole soybeans, and very filling.
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
-
Edamame
- 💪 High protein
- 🌾 High fiber
-
Rolled oats
Beta-glucan fiber that's good for cholesterol.
- 🌾 High fiber
- 💪 High protein
-
Quinoa
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
-
Nutritional yeast Bragg / Bob's
Fortified kinds add B12; cheesy flavor for sauces and popcorn.
- 💪 High protein
- 🧬 B12 source
-
Big green salad with chickpeas and seeds
- 🌾 High fiber
- 💪 High protein
- 🩸 High iron
-
Avocado
Heart-healthy fats, but calorie-dense, so half is a portion.
- 🌾 High fiber
-
Bananas
Great everyday fruit; a little higher in sugar than berries.
- 🌾 High fiber
-
Potatoes (russet)
Wholesome baked or boiled; it's the deep-frying that moves them right.
- 🌾 High fiber
-
Fortified soy milk Silk / generic soy
The plant milk that actually matches dairy protein.
- 💪 High protein
- 🦴 High calcium
- 🧬 B12 source
-
Almonds and mixed nuts
Nutrient-dense; portion-control the handful.
- 💪 High protein
- 🌾 High fiber
- 🦴 High calcium
-
Hummus
- 💪 High protein
- 🌾 High fiber
-
Plant protein powder Orgain / Vega / Garden of Life
- 💪 High protein
- 🩸 High iron
- 🧬 B12 source
-
Buddha bowl: quinoa, roasted veg, tahini
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
- 🦴 High calcium
-
Tofu scramble with spinach and toast
- 💪 High protein
- 🩸 High iron
-
Sheet-pan veggies and chickpeas with rice
- 🌾 High fiber
- 💪 High protein
-
Green smoothie: banana, berries, spinach, PB
- 🌾 High fiber
- 💪 High protein
- 🫐 Antioxidant-rich
-
Avocado toast with white beans
- 🌾 High fiber
- 💪 High protein
-
Three-bean chili
Batch-cooks and freezes. A workhorse meal.
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
-
Mango
Delicious, naturally higher in sugar.
- 🌾 High fiber
- 🫐 Antioxidant-rich
-
Tahini
Sesame paste, and a sneaky-good calcium source.
- 🦴 High calcium
- 💪 High protein
-
Whole-grain bread
- 🌾 High fiber
-
Peanut butter
Go for the just-peanuts kind to skip added sugar and oil.
- 💪 High protein
- 🌾 High fiber
-
Marinara or pasta sauce
Watch for added sugar between brands.
- 🫐 Antioxidant-rich
-
Plain popcorn kernels
A whole grain when you air-pop it yourself.
- 🌾 High fiber
-
Black bean tacos with avocado and salsa
- 💪 High protein
- 🌾 High fiber
-
Spaghetti marinara with lentils
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
-
Veggie stir-fry with edamame and noodles
- 💪 High protein
- 🌾 High fiber
-
Overnight oats with banana and peanut butter
- 🌾 High fiber
- 💪 High protein
-
JUST Egg JUST
Mung-bean scramble: convenient, a bit processed.
- 💪 High protein
-
Oat milk Oatly
Creamy and barista-friendly, but lower protein and a little sugary.
- 🦴 High calcium
- 🧬 B12 source
-
Soy or coconut yogurt Forager / Kite Hill / So Delicious
Soy-based has the most protein; check for added sugar.
- 🦴 High calcium
- 🧬 B12 source
-
Whole-grain crackers
- 🌾 High fiber
-
Coconut chickpea curry with rice
Coconut milk nudges it right; lighten it with less of the can.
- 💪 High protein
- 🌾 High fiber
-
Dates
A whole food, but concentrated sugar. Nature's candy.
- 🌾 High fiber
-
Granola
Healthy halo, but often loaded with oil and sugar.
- 🌾 High fiber
-
Canned coconut milk
Great for curries; high in saturated fat, so a flavor base not a base food.
-
Veggie burger patty Beyond Meat
Real protein hit, but processed and salty. A fun food, not a staple.
- 💪 High protein
- 🩸 High iron
-
Impossible Burger Impossible
The most beefy; same caveat, processed and salty.
- 💪 High protein
- 🩸 High iron
- 🧬 B12 source
-
BBQ jackfruit sandwiches with slaw
- 🌾 High fiber
-
Tofu katsu with rice and slaw
Breaded and pan-fried, so the breading does the moving.
- 💪 High protein
-
Veggie burgers with oven fries
- 💪 High protein
-
Deli slices and sausages Tofurky / Field Roast
Handy, high in sodium.
- 💪 High protein
-
Tortilla chips
Whole-corn but fried and salty.
-
Vegan pancake or waffle mix
-
Pizza night: flatbread with veggies and vegan cheese
Load the veggies, go easy on the vegan cheese.
-
Vegan cheese Violife / Chao
Melts great; mostly starch, oil, and salt. Flavor, not nutrition.
-
Vegan butter Miyoko's / Country Crock
Use it like butter: for flavor, in small amounts.
-
Vegan mayo Vegenaise
Tastes like the real thing; treat it like the real thing.
-
Dark chocolate
The most nutritious treat on the shelf, and still a treat. 70%+ for less sugar.
- 🫐 Antioxidant-rich
-
Vegan pancakes with maple and berries
A weekend treat. The berries are the healthiest thing on the plate.
- 🫐 Antioxidant-rich
-
Maple syrup
Better than refined sugar, but it's still sugar.
-
Vegan ice cream Oatly / Ben & Jerry's / NadaMoo
Pure dessert. Worth it.
Healthy Pick
Wholesome and great most days. Lightly processed at most.
-
Sweet potato
- 🌾 High fiber
- 🫐 Antioxidant-rich
-
Apples
- 🌾 High fiber
-
Oranges
- 🌾 High fiber
- 🫐 Antioxidant-rich
-
Firm tofu House Foods / Nasoya
Calcium-set blocks are a real calcium source. Check the label.
- 💪 High protein
- 🦴 High calcium
- 🩸 High iron
-
Tempeh Lightlife / Tofurky
Fermented whole soybeans, and very filling.
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
-
Edamame
- 💪 High protein
- 🌾 High fiber
-
Rolled oats
Beta-glucan fiber that's good for cholesterol.
- 🌾 High fiber
- 💪 High protein
-
Quinoa
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
-
Nutritional yeast Bragg / Bob's
Fortified kinds add B12; cheesy flavor for sauces and popcorn.
- 💪 High protein
- 🧬 B12 source
-
Big green salad with chickpeas and seeds
- 🌾 High fiber
- 💪 High protein
- 🩸 High iron
-
Avocado
Heart-healthy fats, but calorie-dense, so half is a portion.
- 🌾 High fiber
-
Bananas
Great everyday fruit; a little higher in sugar than berries.
- 🌾 High fiber
-
Potatoes (russet)
Wholesome baked or boiled; it's the deep-frying that moves them right.
- 🌾 High fiber
-
Fortified soy milk Silk / generic soy
The plant milk that actually matches dairy protein.
- 💪 High protein
- 🦴 High calcium
- 🧬 B12 source
-
Almonds and mixed nuts
Nutrient-dense; portion-control the handful.
- 💪 High protein
- 🌾 High fiber
- 🦴 High calcium
-
Hummus
- 💪 High protein
- 🌾 High fiber
-
Plant protein powder Orgain / Vega / Garden of Life
- 💪 High protein
- 🩸 High iron
- 🧬 B12 source
-
Buddha bowl: quinoa, roasted veg, tahini
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
- 🦴 High calcium
-
Tofu scramble with spinach and toast
- 💪 High protein
- 🩸 High iron
-
Sheet-pan veggies and chickpeas with rice
- 🌾 High fiber
- 💪 High protein
-
Green smoothie: banana, berries, spinach, PB
- 🌾 High fiber
- 💪 High protein
- 🫐 Antioxidant-rich
-
Avocado toast with white beans
- 🌾 High fiber
- 💪 High protein
-
Three-bean chili
Batch-cooks and freezes. A workhorse meal.
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
-
Mango
Delicious, naturally higher in sugar.
- 🌾 High fiber
- 🫐 Antioxidant-rich
-
Tahini
Sesame paste, and a sneaky-good calcium source.
- 🦴 High calcium
- 💪 High protein
-
Whole-grain bread
- 🌾 High fiber
-
Peanut butter
Go for the just-peanuts kind to skip added sugar and oil.
- 💪 High protein
- 🌾 High fiber
-
Marinara or pasta sauce
Watch for added sugar between brands.
- 🫐 Antioxidant-rich
-
Plain popcorn kernels
A whole grain when you air-pop it yourself.
- 🌾 High fiber
-
Black bean tacos with avocado and salsa
- 💪 High protein
- 🌾 High fiber
-
Spaghetti marinara with lentils
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
-
Veggie stir-fry with edamame and noodles
- 💪 High protein
- 🌾 High fiber
-
Overnight oats with banana and peanut butter
- 🌾 High fiber
- 💪 High protein
-
JUST Egg JUST
Mung-bean scramble: convenient, a bit processed.
- 💪 High protein
-
Oat milk Oatly
Creamy and barista-friendly, but lower protein and a little sugary.
- 🦴 High calcium
- 🧬 B12 source
-
Soy or coconut yogurt Forager / Kite Hill / So Delicious
Soy-based has the most protein; check for added sugar.
- 🦴 High calcium
- 🧬 B12 source
-
Whole-grain crackers
- 🌾 High fiber
-
Coconut chickpea curry with rice
Coconut milk nudges it right; lighten it with less of the can.
- 💪 High protein
- 🌾 High fiber
-
Dates
A whole food, but concentrated sugar. Nature's candy.
- 🌾 High fiber
-
Granola
Healthy halo, but often loaded with oil and sugar.
- 🌾 High fiber
-
Canned coconut milk
Great for curries; high in saturated fat, so a flavor base not a base food.
-
Veggie burger patty Beyond Meat
Real protein hit, but processed and salty. A fun food, not a staple.
- 💪 High protein
- 🩸 High iron
-
Impossible Burger Impossible
The most beefy; same caveat, processed and salty.
- 💪 High protein
- 🩸 High iron
- 🧬 B12 source
-
BBQ jackfruit sandwiches with slaw
- 🌾 High fiber
-
Tofu katsu with rice and slaw
Breaded and pan-fried, so the breading does the moving.
- 💪 High protein
-
Veggie burgers with oven fries
- 💪 High protein
-
Deli slices and sausages Tofurky / Field Roast
Handy, high in sodium.
- 💪 High protein
-
Tortilla chips
Whole-corn but fried and salty.
-
Vegan pancake or waffle mix
-
Pizza night: flatbread with veggies and vegan cheese
Load the veggies, go easy on the vegan cheese.
-
Vegan cheese Violife / Chao
Melts great; mostly starch, oil, and salt. Flavor, not nutrition.
-
Vegan butter Miyoko's / Country Crock
Use it like butter: for flavor, in small amounts.
-
Vegan mayo Vegenaise
Tastes like the real thing; treat it like the real thing.
-
Dark chocolate
The most nutritious treat on the shelf, and still a treat. 70%+ for less sugar.
- 🫐 Antioxidant-rich
-
Vegan pancakes with maple and berries
A weekend treat. The berries are the healthiest thing on the plate.
- 🫐 Antioxidant-rich
-
Maple syrup
Better than refined sugar, but it's still sugar.
-
Vegan ice cream Oatly / Ben & Jerry's / NadaMoo
Pure dessert. Worth it.
Balanced
A solid choice. Mind the portion, the added oil, sugar, or sodium.
-
Sweet potato
- 🌾 High fiber
- 🫐 Antioxidant-rich
-
Apples
- 🌾 High fiber
-
Oranges
- 🌾 High fiber
- 🫐 Antioxidant-rich
-
Firm tofu House Foods / Nasoya
Calcium-set blocks are a real calcium source. Check the label.
- 💪 High protein
- 🦴 High calcium
- 🩸 High iron
-
Tempeh Lightlife / Tofurky
Fermented whole soybeans, and very filling.
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
-
Edamame
- 💪 High protein
- 🌾 High fiber
-
Rolled oats
Beta-glucan fiber that's good for cholesterol.
- 🌾 High fiber
- 💪 High protein
-
Quinoa
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
-
Nutritional yeast Bragg / Bob's
Fortified kinds add B12; cheesy flavor for sauces and popcorn.
- 💪 High protein
- 🧬 B12 source
-
Big green salad with chickpeas and seeds
- 🌾 High fiber
- 💪 High protein
- 🩸 High iron
-
Avocado
Heart-healthy fats, but calorie-dense, so half is a portion.
- 🌾 High fiber
-
Bananas
Great everyday fruit; a little higher in sugar than berries.
- 🌾 High fiber
-
Potatoes (russet)
Wholesome baked or boiled; it's the deep-frying that moves them right.
- 🌾 High fiber
-
Fortified soy milk Silk / generic soy
The plant milk that actually matches dairy protein.
- 💪 High protein
- 🦴 High calcium
- 🧬 B12 source
-
Almonds and mixed nuts
Nutrient-dense; portion-control the handful.
- 💪 High protein
- 🌾 High fiber
- 🦴 High calcium
-
Hummus
- 💪 High protein
- 🌾 High fiber
-
Plant protein powder Orgain / Vega / Garden of Life
- 💪 High protein
- 🩸 High iron
- 🧬 B12 source
-
Buddha bowl: quinoa, roasted veg, tahini
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
- 🦴 High calcium
-
Tofu scramble with spinach and toast
- 💪 High protein
- 🩸 High iron
-
Sheet-pan veggies and chickpeas with rice
- 🌾 High fiber
- 💪 High protein
-
Green smoothie: banana, berries, spinach, PB
- 🌾 High fiber
- 💪 High protein
- 🫐 Antioxidant-rich
-
Avocado toast with white beans
- 🌾 High fiber
- 💪 High protein
-
Three-bean chili
Batch-cooks and freezes. A workhorse meal.
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
-
Mango
Delicious, naturally higher in sugar.
- 🌾 High fiber
- 🫐 Antioxidant-rich
-
Tahini
Sesame paste, and a sneaky-good calcium source.
- 🦴 High calcium
- 💪 High protein
-
Whole-grain bread
- 🌾 High fiber
-
Peanut butter
Go for the just-peanuts kind to skip added sugar and oil.
- 💪 High protein
- 🌾 High fiber
-
Marinara or pasta sauce
Watch for added sugar between brands.
- 🫐 Antioxidant-rich
-
Plain popcorn kernels
A whole grain when you air-pop it yourself.
- 🌾 High fiber
-
Black bean tacos with avocado and salsa
- 💪 High protein
- 🌾 High fiber
-
Spaghetti marinara with lentils
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
-
Veggie stir-fry with edamame and noodles
- 💪 High protein
- 🌾 High fiber
-
Overnight oats with banana and peanut butter
- 🌾 High fiber
- 💪 High protein
-
JUST Egg JUST
Mung-bean scramble: convenient, a bit processed.
- 💪 High protein
-
Oat milk Oatly
Creamy and barista-friendly, but lower protein and a little sugary.
- 🦴 High calcium
- 🧬 B12 source
-
Soy or coconut yogurt Forager / Kite Hill / So Delicious
Soy-based has the most protein; check for added sugar.
- 🦴 High calcium
- 🧬 B12 source
-
Whole-grain crackers
- 🌾 High fiber
-
Coconut chickpea curry with rice
Coconut milk nudges it right; lighten it with less of the can.
- 💪 High protein
- 🌾 High fiber
-
Dates
A whole food, but concentrated sugar. Nature's candy.
- 🌾 High fiber
-
Granola
Healthy halo, but often loaded with oil and sugar.
- 🌾 High fiber
-
Canned coconut milk
Great for curries; high in saturated fat, so a flavor base not a base food.
-
Veggie burger patty Beyond Meat
Real protein hit, but processed and salty. A fun food, not a staple.
- 💪 High protein
- 🩸 High iron
-
Impossible Burger Impossible
The most beefy; same caveat, processed and salty.
- 💪 High protein
- 🩸 High iron
- 🧬 B12 source
-
BBQ jackfruit sandwiches with slaw
- 🌾 High fiber
-
Tofu katsu with rice and slaw
Breaded and pan-fried, so the breading does the moving.
- 💪 High protein
-
Veggie burgers with oven fries
- 💪 High protein
-
Deli slices and sausages Tofurky / Field Roast
Handy, high in sodium.
- 💪 High protein
-
Tortilla chips
Whole-corn but fried and salty.
-
Vegan pancake or waffle mix
-
Pizza night: flatbread with veggies and vegan cheese
Load the veggies, go easy on the vegan cheese.
-
Vegan cheese Violife / Chao
Melts great; mostly starch, oil, and salt. Flavor, not nutrition.
-
Vegan butter Miyoko's / Country Crock
Use it like butter: for flavor, in small amounts.
-
Vegan mayo Vegenaise
Tastes like the real thing; treat it like the real thing.
-
Dark chocolate
The most nutritious treat on the shelf, and still a treat. 70%+ for less sugar.
- 🫐 Antioxidant-rich
-
Vegan pancakes with maple and berries
A weekend treat. The berries are the healthiest thing on the plate.
- 🫐 Antioxidant-rich
-
Maple syrup
Better than refined sugar, but it's still sugar.
-
Vegan ice cream Oatly / Ben & Jerry's / NadaMoo
Pure dessert. Worth it.
Sometimes
Tasty and convenient, but more processed or calorie-dense. A few times a week.
-
Sweet potato
- 🌾 High fiber
- 🫐 Antioxidant-rich
-
Apples
- 🌾 High fiber
-
Oranges
- 🌾 High fiber
- 🫐 Antioxidant-rich
-
Firm tofu House Foods / Nasoya
Calcium-set blocks are a real calcium source. Check the label.
- 💪 High protein
- 🦴 High calcium
- 🩸 High iron
-
Tempeh Lightlife / Tofurky
Fermented whole soybeans, and very filling.
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
-
Edamame
- 💪 High protein
- 🌾 High fiber
-
Rolled oats
Beta-glucan fiber that's good for cholesterol.
- 🌾 High fiber
- 💪 High protein
-
Quinoa
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
-
Nutritional yeast Bragg / Bob's
Fortified kinds add B12; cheesy flavor for sauces and popcorn.
- 💪 High protein
- 🧬 B12 source
-
Big green salad with chickpeas and seeds
- 🌾 High fiber
- 💪 High protein
- 🩸 High iron
-
Avocado
Heart-healthy fats, but calorie-dense, so half is a portion.
- 🌾 High fiber
-
Bananas
Great everyday fruit; a little higher in sugar than berries.
- 🌾 High fiber
-
Potatoes (russet)
Wholesome baked or boiled; it's the deep-frying that moves them right.
- 🌾 High fiber
-
Fortified soy milk Silk / generic soy
The plant milk that actually matches dairy protein.
- 💪 High protein
- 🦴 High calcium
- 🧬 B12 source
-
Almonds and mixed nuts
Nutrient-dense; portion-control the handful.
- 💪 High protein
- 🌾 High fiber
- 🦴 High calcium
-
Hummus
- 💪 High protein
- 🌾 High fiber
-
Plant protein powder Orgain / Vega / Garden of Life
- 💪 High protein
- 🩸 High iron
- 🧬 B12 source
-
Buddha bowl: quinoa, roasted veg, tahini
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
- 🦴 High calcium
-
Tofu scramble with spinach and toast
- 💪 High protein
- 🩸 High iron
-
Sheet-pan veggies and chickpeas with rice
- 🌾 High fiber
- 💪 High protein
-
Green smoothie: banana, berries, spinach, PB
- 🌾 High fiber
- 💪 High protein
- 🫐 Antioxidant-rich
-
Avocado toast with white beans
- 🌾 High fiber
- 💪 High protein
-
Three-bean chili
Batch-cooks and freezes. A workhorse meal.
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
-
Mango
Delicious, naturally higher in sugar.
- 🌾 High fiber
- 🫐 Antioxidant-rich
-
Tahini
Sesame paste, and a sneaky-good calcium source.
- 🦴 High calcium
- 💪 High protein
-
Whole-grain bread
- 🌾 High fiber
-
Peanut butter
Go for the just-peanuts kind to skip added sugar and oil.
- 💪 High protein
- 🌾 High fiber
-
Marinara or pasta sauce
Watch for added sugar between brands.
- 🫐 Antioxidant-rich
-
Plain popcorn kernels
A whole grain when you air-pop it yourself.
- 🌾 High fiber
-
Black bean tacos with avocado and salsa
- 💪 High protein
- 🌾 High fiber
-
Spaghetti marinara with lentils
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
-
Veggie stir-fry with edamame and noodles
- 💪 High protein
- 🌾 High fiber
-
Overnight oats with banana and peanut butter
- 🌾 High fiber
- 💪 High protein
-
JUST Egg JUST
Mung-bean scramble: convenient, a bit processed.
- 💪 High protein
-
Oat milk Oatly
Creamy and barista-friendly, but lower protein and a little sugary.
- 🦴 High calcium
- 🧬 B12 source
-
Soy or coconut yogurt Forager / Kite Hill / So Delicious
Soy-based has the most protein; check for added sugar.
- 🦴 High calcium
- 🧬 B12 source
-
Whole-grain crackers
- 🌾 High fiber
-
Coconut chickpea curry with rice
Coconut milk nudges it right; lighten it with less of the can.
- 💪 High protein
- 🌾 High fiber
-
Dates
A whole food, but concentrated sugar. Nature's candy.
- 🌾 High fiber
-
Granola
Healthy halo, but often loaded with oil and sugar.
- 🌾 High fiber
-
Canned coconut milk
Great for curries; high in saturated fat, so a flavor base not a base food.
-
Veggie burger patty Beyond Meat
Real protein hit, but processed and salty. A fun food, not a staple.
- 💪 High protein
- 🩸 High iron
-
Impossible Burger Impossible
The most beefy; same caveat, processed and salty.
- 💪 High protein
- 🩸 High iron
- 🧬 B12 source
-
BBQ jackfruit sandwiches with slaw
- 🌾 High fiber
-
Tofu katsu with rice and slaw
Breaded and pan-fried, so the breading does the moving.
- 💪 High protein
-
Veggie burgers with oven fries
- 💪 High protein
-
Deli slices and sausages Tofurky / Field Roast
Handy, high in sodium.
- 💪 High protein
-
Tortilla chips
Whole-corn but fried and salty.
-
Vegan pancake or waffle mix
-
Pizza night: flatbread with veggies and vegan cheese
Load the veggies, go easy on the vegan cheese.
-
Vegan cheese Violife / Chao
Melts great; mostly starch, oil, and salt. Flavor, not nutrition.
-
Vegan butter Miyoko's / Country Crock
Use it like butter: for flavor, in small amounts.
-
Vegan mayo Vegenaise
Tastes like the real thing; treat it like the real thing.
-
Dark chocolate
The most nutritious treat on the shelf, and still a treat. 70%+ for less sugar.
- 🫐 Antioxidant-rich
-
Vegan pancakes with maple and berries
A weekend treat. The berries are the healthiest thing on the plate.
- 🫐 Antioxidant-rich
-
Maple syrup
Better than refined sugar, but it's still sugar.
-
Vegan ice cream Oatly / Ben & Jerry's / NadaMoo
Pure dessert. Worth it.
Treat
A delicious indulgence. No guilt. Just keep it to when you actually want a treat.
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Sweet potato
- 🌾 High fiber
- 🫐 Antioxidant-rich
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Apples
- 🌾 High fiber
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Oranges
- 🌾 High fiber
- 🫐 Antioxidant-rich
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Firm tofu House Foods / Nasoya
Calcium-set blocks are a real calcium source. Check the label.
- 💪 High protein
- 🦴 High calcium
- 🩸 High iron
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Tempeh Lightlife / Tofurky
Fermented whole soybeans, and very filling.
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
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Edamame
- 💪 High protein
- 🌾 High fiber
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Rolled oats
Beta-glucan fiber that's good for cholesterol.
- 🌾 High fiber
- 💪 High protein
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Quinoa
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
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Nutritional yeast Bragg / Bob's
Fortified kinds add B12; cheesy flavor for sauces and popcorn.
- 💪 High protein
- 🧬 B12 source
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Big green salad with chickpeas and seeds
- 🌾 High fiber
- 💪 High protein
- 🩸 High iron
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Avocado
Heart-healthy fats, but calorie-dense, so half is a portion.
- 🌾 High fiber
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Bananas
Great everyday fruit; a little higher in sugar than berries.
- 🌾 High fiber
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Potatoes (russet)
Wholesome baked or boiled; it's the deep-frying that moves them right.
- 🌾 High fiber
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Fortified soy milk Silk / generic soy
The plant milk that actually matches dairy protein.
- 💪 High protein
- 🦴 High calcium
- 🧬 B12 source
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Almonds and mixed nuts
Nutrient-dense; portion-control the handful.
- 💪 High protein
- 🌾 High fiber
- 🦴 High calcium
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Hummus
- 💪 High protein
- 🌾 High fiber
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Plant protein powder Orgain / Vega / Garden of Life
- 💪 High protein
- 🩸 High iron
- 🧬 B12 source
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Buddha bowl: quinoa, roasted veg, tahini
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
- 🦴 High calcium
-
Tofu scramble with spinach and toast
- 💪 High protein
- 🩸 High iron
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Sheet-pan veggies and chickpeas with rice
- 🌾 High fiber
- 💪 High protein
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Green smoothie: banana, berries, spinach, PB
- 🌾 High fiber
- 💪 High protein
- 🫐 Antioxidant-rich
-
Avocado toast with white beans
- 🌾 High fiber
- 💪 High protein
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Three-bean chili
Batch-cooks and freezes. A workhorse meal.
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
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Mango
Delicious, naturally higher in sugar.
- 🌾 High fiber
- 🫐 Antioxidant-rich
-
Tahini
Sesame paste, and a sneaky-good calcium source.
- 🦴 High calcium
- 💪 High protein
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Whole-grain bread
- 🌾 High fiber
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Peanut butter
Go for the just-peanuts kind to skip added sugar and oil.
- 💪 High protein
- 🌾 High fiber
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Marinara or pasta sauce
Watch for added sugar between brands.
- 🫐 Antioxidant-rich
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Plain popcorn kernels
A whole grain when you air-pop it yourself.
- 🌾 High fiber
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Black bean tacos with avocado and salsa
- 💪 High protein
- 🌾 High fiber
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Spaghetti marinara with lentils
- 💪 High protein
- 🌾 High fiber
- 🩸 High iron
-
Veggie stir-fry with edamame and noodles
- 💪 High protein
- 🌾 High fiber
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Overnight oats with banana and peanut butter
- 🌾 High fiber
- 💪 High protein
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JUST Egg JUST
Mung-bean scramble: convenient, a bit processed.
- 💪 High protein
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Oat milk Oatly
Creamy and barista-friendly, but lower protein and a little sugary.
- 🦴 High calcium
- 🧬 B12 source
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Soy or coconut yogurt Forager / Kite Hill / So Delicious
Soy-based has the most protein; check for added sugar.
- 🦴 High calcium
- 🧬 B12 source
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Whole-grain crackers
- 🌾 High fiber
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Coconut chickpea curry with rice
Coconut milk nudges it right; lighten it with less of the can.
- 💪 High protein
- 🌾 High fiber
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Dates
A whole food, but concentrated sugar. Nature's candy.
- 🌾 High fiber
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Granola
Healthy halo, but often loaded with oil and sugar.
- 🌾 High fiber
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Canned coconut milk
Great for curries; high in saturated fat, so a flavor base not a base food.
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Veggie burger patty Beyond Meat
Real protein hit, but processed and salty. A fun food, not a staple.
- 💪 High protein
- 🩸 High iron
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Impossible Burger Impossible
The most beefy; same caveat, processed and salty.
- 💪 High protein
- 🩸 High iron
- 🧬 B12 source
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BBQ jackfruit sandwiches with slaw
- 🌾 High fiber
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Tofu katsu with rice and slaw
Breaded and pan-fried, so the breading does the moving.
- 💪 High protein
-
Veggie burgers with oven fries
- 💪 High protein
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Deli slices and sausages Tofurky / Field Roast
Handy, high in sodium.
- 💪 High protein
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Tortilla chips
Whole-corn but fried and salty.
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Vegan pancake or waffle mix
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Pizza night: flatbread with veggies and vegan cheese
Load the veggies, go easy on the vegan cheese.
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Vegan cheese Violife / Chao
Melts great; mostly starch, oil, and salt. Flavor, not nutrition.
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Vegan butter Miyoko's / Country Crock
Use it like butter: for flavor, in small amounts.
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Vegan mayo Vegenaise
Tastes like the real thing; treat it like the real thing.
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Dark chocolate
The most nutritious treat on the shelf, and still a treat. 70%+ for less sugar.
- 🫐 Antioxidant-rich
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Vegan pancakes with maple and berries
A weekend treat. The berries are the healthiest thing on the plate.
- 🫐 Antioxidant-rich
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Maple syrup
Better than refined sugar, but it's still sugar.
-
Vegan ice cream Oatly / Ben & Jerry's / NadaMoo
Pure dessert. Worth it.
What the badges mean
- 🍬 Low sugar Little or no added sugar.
- 🌾 High fiber A good source of dietary fiber.
- 💪 High protein A notable plant-protein source.
- 🩸 High iron Contributes meaningful iron.
- 🦴 High calcium A useful calcium source.
- 🧬 B12 source Fortified with or providing vitamin B12.
- 🫐 Antioxidant-rich Rich in antioxidants and phytonutrients.
Where this is headed
Right now the scale measures one thing: how everyday or treat-like a food is. That misses cases where the two ideas pull apart. A veggie burger is processed but high in protein; a date is a whole food but concentrated sugar. A later version may add a second axis, whole food to ultra-processed, so an item can sit high on nutrition and still read as a sometimes-food. The data is already built to support it.
Ready to shop? The brands guide covers which products are worth buying, and the beginner's guide explains the nutrition behind the badges.