If you’re on a budget, seeds are a great way to enjoy the nutritional benefits of nuts without the higher price tag. Whole grains are a staple in a whole food plant-based kitchen. have shown many promising health benefits to include in your diet on daily basis. I use other nuts on an as needed basis. I once read a truly inspiring book called “Zen Mind, Beginner's Mind”. This list covers all the foods you might purchase if eating vegan but will vary week-to-week based on your meal plan, so it is much longer than your weekly grocery list will be. This vegan grocery list will help you get a better idea of what shopping as a vegan looks like. Vegan Shopping List. In order to get enough protein, vitamins and minerals, vegans will want to keep several key items on hand. Review my one-week vegan meal plan and 3-day whole food plant-based meal plan for ideas. I’m the writer, recipe developer and photographer here at Running on Real Food. Cucumber (actually a fruit but I’ll list it here!). Many of these seasonings come with enormous antioxidant and anti-inflammatory capabilities. Create & Manage Your Shopping Lists (100% Free! Awesome! I’m not a huge fan of Daiya cheeses but they’re okay and do melt well for pizza and sandwiches etc. I don’t really buy any canned vegetables except for diced tomatoes and pumpkin but some to consider are: Recipes to try: Red Lentil Tomato Soup // Roasted Red Pepper Tomato Soup // Vegan Chickpea Quinoa Stew. Nuts and seeds is a wonderful category full of healthy, nourishing foods that act as a source of dietary fat and protein. I stock all of these and use them often to create sauces, dressings and curries and flavor all kinds of dishes. That’s why we came up with a list of 25 vegan staple foods, all of which can be crafted into a large variety of plant-based meal options! This includes fruit, vegetables, rice, beans, nuts, seeds, soy products and whole grains. I have a thorough post on how to stock a vegan pantry but we’ll cover pantry basics in this section. Citrus fruits: lemons, limes, oranges, grapefruits, clementines, apricot. When you’ve eaten vegan for years and years, you don’t have to think twice about grocery shopping anymore. I eat most of my fruit in smoothies and oatmeal and for snacking. Take it with you next time when you’re going grocery shopping! Out of Milk is © Bonial International GmbH. I don’t really stock frozen veggies aside from peas and corn but that doesn’t mean there’s anything wrong with them. I’m very lucky to live in Vancouver where have a number of local brands doing amazing things with whole food nut-based cheeses and you can find everything from vegan brie to harvarti, parmesan to cream cheese. Read my guide to whole grains for how to cook whole grains and their health benefits. any pantry items you’re out of such as dried and canned legumes, spices and dried herbs, nuts, seeds, vinegar, nut butter etc. All fruits are packed with vitamins, minerals, phytonutrients and antioxidants you need to feel your best. Legumes are also rich in fiber and have. I’m so glad you found it helpful! You know exactly what is vegan and what isn’t vegan. My vegetable shopping list varies based on my weekly meal plan, however, staples like onions, beets, broccoli, carrots, zucchini, sweet potato, spinach and kale are always on my list. Whether you use sweeteners in your kitchen is up to you. Vegan meat and dairy alternatives may be especially helpful as you transition away from an animal-product heavy diet. Depending on the brand, some of these are healthier than others but regardless they can be very helpful as you’re transitioning towards a more plant-based diet. As you go, write down everything you’ll need to make the dishes on your meal plan. As for flours, I stock quinoa flour and chickpea flour for pancakes and use whole-wheat or gluten-free flour for occasional baking. peanuts and it might be my favorite grocery category. He is a meat and potato guy and recently we cut out all red meats, fried foods and cut way back on potatoes. This list is completely vegan and can be all whole food plant-based. Some common vegan favorites include: tofu lasagna, homemade pancakes without eggs, eggless cookies, soy ice cream and yogurt, corn chowder, rice pudding, banana muffins, spinach pies, oat nut burgers, falafel, corn fritters, French toast made with soy milk, soy hot dogs, vegetable burgers, pumpkin casserole, scrambled tofu, coconut ice cream, and much more! Berries: blueberries, strawberries, raspberries. Having a well-stocked pantry of dried herbs and spices will help you create flavorful meals without the need for excess salt. Design by Purr. I always stock quinoa, brown rice, rolled oats and farro, the rest I buy on an as needed basis. Using dried beans in your kitchen is very budget-friendly and if you plan ahead, it’s easy to include homecooked beans in your weekly meal plan. Squash: butternut, acorn, kabocha, pumpkin, hubbard. Whether you’re on a budget, a vegan beginner or an experienced plant-based eater, this list will be helpful in helping you navigate any grocery store. Ready to go grocery shopping! You know what you like and where to go to get it. From there, if your budget allows, you can spend more on luxury items like superfoods, more nuts, seeds and nut butter and more of the many wonderful vegan products that have exploded onto the market. I always cook my own lentils because they cook quickly and don’t require soaking. These items are helpful for taking the flavor of all those veggies up a notch. This reference covers suggested servings for each food group, such as legumes, veggies, fruits and seeds needed to cover your daily nutritional needs.