Whether you have eaten vegan for years or are completely new to the vegan lifestyle, our free printable guide to the Ultimate Vegan Grocery List will help make your trip to the store much easier!
I recommend planning out your week’s meal plan by checking out some of favorite recipes here and then check off which items on the list you will need in order to prepare your meals.
Buy products loaded with nutrients
When following a vegan or plant-based diet, it is important that you do your research and understand which foods provide the proper nourishment for your body. I recommend that you shop for:
- Nutrient dense foods (greens, fruits, vegetables)
- Fibrous foods (beans, grains, vegetables)
- Carbohydrates (potatoes, quinoa, bananas)
- Healthy fats (nuts, seeds, avocado)
- Protein (beans, soy products, nuts)
Consult a registered dietitian or a health expert to better understand which foods will give your body enough nourishment and to ensure you meet your daily caloric intake.
If your new to Veganism, check out our free step-by-step tips and tricks guide to become a vegan here.
What items are on the Ultimate Vegan Grocery List?
Our free guide found below contains multiple categories of some of the most-used ingredients for vegan cooking. This list is a general list of common items we believe you should have stocked in your kitchen. Let’s dive deeper into the categories!
Depending on the time of year, buy fresh fruits that are in season for your area. You can use fresh fruits with oatmeal, in smoothies, and as snacks.
I recommend to stock up on frozen fruits. I buy the largest bag because they last forever in the freezer. You can make smoothies, defrost and use as fruit salad, or use in pancakes!
|Raspberries||Mixed Berry Blend|
|Mixed Fruit Blend||Bananas|
These come in handy for people like me who have a sweet tooth. I like to snack on dried fruits for something sweet. Dried fruits can be sprinkled on top of oats, in cookies or in a fresh slaw or salad.
Fresh / Frozen Vegetables and Leafy Greens
This goes without saying, but vegans eat a ton of vegetables. Fresh vegetables can be eaten raw in salads or wraps – or can be eaten along side a dip. I tend to cook a lot of my vegetables, so make sure you purchase something that is easy to prepare and quick to cook. Occasionally, grocery stores have flash sales on produce that is nearing expiration. I always buy them and cook them up right away and they last a long time! Also, it is important to note that frozen vegetables are more nutrient dense than fresh because they are immediately frozen right after being harvested. So depending on your preference, frozen may be the way to go!
|Snap Peas||Bell Peppers|
|Veggie Stir Fry||Onions|
Sometimes we need vegetables in a pinch. And I am not against canned vegetables. Just be sure to purchase a low-sodium canned vegetable and rinse them under water before using.
|Tomato Paste||Diced Tomatoes|
|Roasted Peppers||Banana Peppers|
Canned/ Dry Beans & Legumes
Beans and legumes are probably the most used food products in vegan cooking. They are rich in protein and fiber, and are nutrient dense. Bean and legumes can be used to make burgers, tacos, burritos, salads and more! Definitely stock up on these and always have them handy. P.S. – if you are shopping on a budget, canned beans are less than $1!!!
|Red Kidney Beans||White Kidney Beans|
|Red Lentils||French Lentils|
|Fava Beans||Split Peas|
|Adzuki Beans||Navy Beans|
With the amount of tofu based recipes out there, I always have tofu on hand. My new favorite is tempeh, which is a soy-derived product and can be made into tacos, bacon and used on sandwiches!
|Firm Tofu||Silken Tofu|
Full of fiber, protein and good carbohydrates, this list contains some of my favorite whole grains to buy.
|Rolled Oats||Steel Cut Oats|
|Brown Rice||Wild Rice|
|Brown Rice Pasta||Quinoa Pasta|
|Whole Wheat Pasta||Rice Cakes|
|Peanut Butter||Almond Butter|
|Pumpkin Seeds||Sunflower Seeds|
In this section, I will list some of the most popular vegan products and non-vegan substitutions. For the pantry items, I recommend you keep these stocked in your house as a lot of vegan recipes use these ingredients often.
|Agave Syrup||Coconut Sugar|
|Coconut Milk||Red Curry Paste|
|Liquid Amino Acids||Miso Paste|
|Chipotle Peppers||Roasted Peppers|
|Stone Mustard||Vegan Mayo|
Plant Based Milks
|Almond Milk||Cashew Milk|
|Oat Milk||Coconut Milk|
|Rice Milk||Hemp Milk|
|Flax Milk||Soy Milk|
Processed Dairy Alternatives
Yes, processed. But sometimes we all need a slice of cheese on our burger. Or, if you are beginning to transition to a vegan lifestyle, these items can help you adjust.
|Vegan Mayo||Vegan Cream Cheese|
|Shredded Cheese||Cheese Slices|
|Chocolate Soy Milk||Vegan Butter|
|Vegan Ice Cream||Vegan Creamer|
Frozen Vegan Alternatives
|Bean Burgers||Meat Crumbles|
|Grilled ‘Chicken’||Impossible Burger|
|Whole Wheat Flour||All-Purpose Flour|
|Coconut Flour||Vital Wheat Gluten|
|Baking Soda||Baking Powder|
|Coconut Sugar||Coconut Flakes|
|Vegan Butter||Ground Flax Seeds|
|Chickpea Flour||Rapid Rise Yeast|