Grocery shopping is a task some may dread each week. As a vegan, it can be even more challenging as you wonder what items you can and cannot eat and how to shop to achieve a well-balanced diet.
Download your free vegan grocery list now!
Taking a grocery list can help you navigate any store and can be the ticket to a successful trip. Whether you are new to veganism or experienced, having an organized shopping plan allows for efficient grocery shopping. It can save you time, ensures you won’t forget anything, decreases stress and makes cooking and meal preparation easier.
How to Use this Vegan Grocery List
This is a comprehensive grocery list that includes all the foods and beverages you might purchase as part of a vegan lifestyle. This list covers over 340 ingredients grouped into 12 categories, showing it is possible to have a large variety of foods as part of a balanced vegan diet.
Your list will vary each grocery trip depending on what staple foods you need and what your meal plan is for the upcoming week. Meal planning is important so you know which foods to buy for the week and to prevent buying more than you need or not enough of certain items.
No two grocery lists are the same, adapt it to meet your personal needs and preferences. Included at the end of the resource is a printable blank copy of the grocery list so you can make your own.
Checklist Before Writing a Food List
To ensure you write an organized and complete grocery list before your shopping trip, there are five steps you can follow for effective planning:
- Meal planning; plan some or all your meals and snacks for the upcoming week so you know what food to buy
- Check your pantry and freezer to see what items you still have available
- Write down what you need to buy and how much you need so you don’t forget once you get to the store
- Check what household necessities you are low or out of
- Add those household items to your grocery shopping list so you can buy them in the same trip to save time
Foods to Include on a Healthy Vegan Shopping List
Depending on your meal plan and what items are missing from your fridge, freezer or pantry, your shopping list will vary each week. To have a well-balanced vegan diet, it should contain:
- Lots of fresh vegetables and some fresh fruit
- Some frozen vegetables and fruit
- Variety of legumes, grains, nuts and seeds
- Some meat, dairy and egg alternatives
- Whatever pantry items, beverages, condiments and herbs/spices you are out of
- Limited amount of sweets
Foods Not to Include on a Vegan Shopping List
Vegans don’t consume animal products and therefore should not be included on the grocery list. These items contain animal products:
- Meat and poultry
- Fish and shellfish
- Dairy milk
- Dairy cheese
The Complete Grocery List for Vegans
The categories contain the different types of items you will find in the complete grocery list. Download the free resource for over 340 examples of vegan food items.
While some may think a vegan diet only consists of vegetables, that is not the case but it does make up a large part of it. Vegetables are low in calories and high in nutrients; they are packed with fibre, vitamins, minerals and antioxidants to keep our body healthy 1, 2.
A guideline for shopping for vegetables is to buy a few to eat raw, at least 1-2 leafy greens for salad bases and sandwiches and a variety of fresh or frozen vegetables that are good for cooking. If you are not the biggest fan of vegetables, you can disguise their taste in a range of meals to still get all the health benefits.
- Leafy Greens
- Root Vegetables
- Allium Vegetables
By varying the types of fruits you eat each week, you can vary the different micronutrients you are consuming, allowing you to feel your best. Fruit can be enjoyed daily as a breakfast food, snack or dessert.
- Citrus Fruits
- Stone Fruits
- Tropical Fruits
- Melons + Other
Nuts and Seeds
Nuts and seeds are a nutritious and delicious option for a snack or for a crunchy addition to salads, smoothies, oatmeal or baking.
They are a great source of protein, calcium, zinc, magnesium and iron. They are most importantly known for being rich in omega-3, an essential fatty acid important for brain health 3, 4. You can also buy a variety of nut butters to be used as a spread or in cooking and baking.
Legumes (Beans + Soy)
With the consumption of legumes, there is no need to eat meat or dairy to obtain adequate protein in your diet as they are an excellent source of plant-based protein. Legumes are also a complex carbohydrate full of fibre, vitamins, minerals and antioxidants 5.
Not only are legumes good for their nutritional value but they are budget-friendly, can be bought canned or dried and are a good item to stock up in your pantry.
- Whole Legumes (purchased dry or canned)
Grains are your go-to food when looking for steady energy throughout the day. As a complex carbohydrate, they fuel our bodies and our brains. Try choosing whole grain, fibre-rich options more often compared to refined or simple carbohydrates 6, 7. Bread products freeze well and can be thawed as single servings for convenience.
Condiments, Sauces, Dips, etc.
These items are great to stock up on and since most last a long time, you don’t have to worry about spoilage. A must have for cooking or for adding flavour to food, these items help diversify meals.
Meat, Dairy and Egg Alternatives
These items can help make the vegan lifestyle more fun and easy to maintain. They come in a variety of textures and flavour so experiment and see what you like.
Pantry Items (cans, jars, baking, etc.)
The variety of items in this list are staple items that are good to have stocked in the pantry for all your cooking and baking needs.
Herbs and Spices
No one likes eating bland food which is why having a selection of herbs and spices ensures your meals never go without flavour. Not only do they help create delicious meals but many fresh and dried herbs are rich in antioxidants and have beneficial and anti-inflammatory properties 8, 9.
Sweets (including dried fruits)
This section of the list is for all those with a sweet tooth. Good for snacking, baking or if you are just in the mood for a little sweet treat, these are the foods you are going to want to have on hand. It’s not all sugar though, dried fruit contains fibre, antioxidants, vitamins and minerals.
Beverages (excluding non-dairy “milks”)
For all the caffeine lovers, rest assured coffee and tea are vegan so are the other beverages on this list.
Make Your Own Vegan Grocery List
That concludes the complete vegan shopping list. I hope this helps make your next grocery trip an enjoyable experience and helps add variety into your vegan lifestyle.
If you want the food list already made or if you are ready to customize your shopping list to meet your preferences, download this free printable vegan grocery list!
Download your free vegan grocery list now!
- Fruit and vegetable consumption and mortality from all causes, cardiovascular disease, and cancer: systematic review and dose-response meta-analysis of prospective cohort studies
- A Prospective Study of the Association Between Quantity and Variety of Fruit and Vegetable Intake and Incident Type 2 Diabetes
- The Wonders of Nuts and Seeds
- Health benefits of nut consumption
- Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials.
- Whole Grains
- Definition of a whole grain
- Health benefits of herbs and spices: the past, the present, the future
- Antioxidant Potential of Spices and Their Active Constituents
Please note that this is a curated list of references for the topics above and is not intended to be comprehensive.
Disclaimer: it is always advised for you to speak with your doctor before making any changes to your diet; please read our full website disclaimer.