In the case that you would purchase something using the link, I receive a small commission from affiliate partners which helps support my work here. Planning out a vegan grocery list and keeping stock of your pantry can be especially useful for new vegans just starting their vegan journey in non-vegan households. Dried fruit can make a great snack if you need a … Some brands add fish oil and fish gelatine. We like keeping some frozen berries for smoothies as they give a very creamy and thick texture. Here is a selection of great cookbooks that are perfect for newbie vegans. To learn more check out our detailed post on how to approach alcohol as a vegan. You’ll also be able to find vegan pizza, stuffed pasta, dumplings, sausage rolls, waffles, burger patties, and bakery items in the frozen section of your grocery store. Happy shopping! Want a vegan shopping list that's easy to follow? Check out this resource to learn more about the hidden additives. Try and always buy organic, non-GMO soy for best quality. Newbies, on the other hand, might appreciate a vegan grocery list for beginners. Nuts and seeds are great additions to your morning oats or smoothies, but you can also use them to make your own homemade dairy-free milk. Eggs and food made with eggs like mayonnaise When you’re making your vegan shopping list, add some fruits that you can grab as a snack and some that you’ll cut up for salads. Vegan Shopping List. (anything that needs to be refrigerated), Frozen veggies you like (For those lazy times when you only can make pasta and frozen veggies - I recommend peas!). (Sour Cream), Sriracha (can prolong its life to keep it in the fridge), Packaged, vegan meats – deli and “imitation” like burgers, Cauliflower, broccoli, kale, collards, spinach, tomatoes, fresh herbs, etc. (I recommend some other seeds that I keep in the fridge but that’s up to you – they do have a long shelf life but fridge helps extend it, especially if you live in a warm climate), If you get refried beans, make sure they’re vegan because s. Dried fruit – mango, raisins, cranberries, Vegan sugar (most sugar is vegan but some is processed using bone char and you might object to that). They’re packed with tons of vitamins, minerals, antioxidants, and fibre. Also, just like with the vegetables, visit your farmer’s markets for seasonal, locally grown fruit. We do enjoy coffee with a splash of organic soy milk and warm herbal teas. April 2019. We already mentioned that you’d get the maximum nutrients out of vegetables when you include them in your diet in all the colours that they come in and the same is true with fruits. These are just some of the extras that you’ll find in our pantry. This is why taking a moment during the weekend (or any day) to write down your master vegan grocery list is so crucial. ), « Beyond Sides: A Vegan Thanksgiving Guide, No-Recipe Recipes, Simple Vegan Recipes For Beginners: 3 Ingredient Dinner ». See more ideas about Alkaline foods, Alkaline diet recipes, Vegan shopping. Play around with new vegetables in your soups and stews. Yup, that’s right! That’s a great addition, Jo-Anne. THE ULTIMATEST GROCERY LIST: THE VEGETARIAN VERSION (v1.0) ©2007-2011 BILL KEAGGY & GROCERYLISTS.ORG *Yes, I know tomatoes technically are classified as fruits, not vegetables — and some nuts are fruits or seeds. Dubbed nature’s candy for a good reason—fruits are a true nutritional powerhouse and one of the rare sweet treats that you can feel good about eating. Soy milk ranks up very high among the non-dairy milk for its high protein and calcium content, as well as the creamy texture. So be diligent and double-check the label when you first look at the product you want to buy. Thrilled that my wonderful local vegan donut shop, I've been watching all the new home cooks and, I h, Lazy bowls for lazy vegans. So under the last bullet under BAKING I listed: “All the other stuff: flour, baking powder, baking soda, salt, etc.” Whole wheat flour falls under flour (and white flour is vegan too!). You can either circle items before you go or take the list along as a product reminder. - refrigerate after opening (Dairy Milk), Vegan yogurt - soy, coconut, almond (Dairy Yogurt), Vegan cream cheese - Tofutti, Vegan Gourmet, etc. Vegan almond magnums! This includes meat, fish, poultry, eggs, dairy products, honey, fur, silk, wool, leather and various cosmetics derived from animal origin. They’re a great zero-waste option too as you can buy them from the bulk bins in your grocery store. Read more about the Vegan Starter Kit here. You know exactly what is vegan and what isn’t vegan.You know what you like and where to go to get it. A typical example is honey. Dairy milk, milk fat, milk solids, milk powder, ice cream, cream and yoghurt, Honey, bee pollen, beeswax and royal jelly, Leafy greens: spinach, kale, chard, collard greens, arugula, lettuce, beet greens, radicchio, watercress, Root vegetables: potatoes, carrots, parsnips, sweet potatoes, turnips, rutabagas, beets, daikon, ginger, celeriac, onions, garlic, fennel, Jerusalem artichokes and radishes, Cruciferous vegetables: broccoli, cauliflower, cabbage varieties, Brussels sprouts, kohlrabi, Peppers (including spicy peppers, aka capsicum), Frozen vegetable medley for stir-fries and stews, Tomato Products: diced tomatoes, whole tomatoes, tomato paste, tomato passata, Nut butters (can be made with a combination of the nuts listed or as individual butters like peanut or almond), Seed butter (pumpkin seed butter, sunflower seed butter, tahini—made from sesame seeds), Berries: strawberries, raspberries, blackberries, blueberries, currants, gooseberries, cranberries, Citrus fruit: oranges, lemons, limes, grapefruits, tangerines, pomelo, Berries: strawberries, raspberries, blueberries, mixed berry blends, sour cherries, Rice: brown, red, black, jasmine, medium grain, arborio, short-grain sushi rice, basmati and wild (wild rice is actually an aquatic grass, not a grain! Condiments can go a long way when it comes to quick meals like sandwiches or wraps and can also offer some health benefits—think the probiotics and good gut bacteria found in kimchi and sauerkraut. We like to use coconut sugar with our coffee and drizzle a bit of maple syrup over our vegan pancakes and oatmeal. If you’ve been eating meat and dairy products your whole life and are just transitioning to a vegan lifestyle, it’s only natural that you might miss the comfort of the familiar flavours you’ve grown up with. The options are endless! Your email address will not be published. Printable Vegan Grocery Shopping List - a two sided grocery list that will help you never forget an item again. Different coloured veggies will have different vitamins and minerals. In this post I’m going to give you a vegan grocery list for beginner vegans; specifically a list of things that are super handy to have in your store cupboard or fridge as you start to cook and eat as a vegan. Dairy alternatives have come a long way in the past decade, and now you can find readily available plant milk, yoghurts, sour cream, cream cheese, buttery spreads, and various artisan cheeses across most grocery stores. *This post contains affiliate links. Well, I’m here to tell you it’s possible. Frozen vegetables are picked and flash-frozen during their peak season, so they’re just as nutritious as their fresh counterparts. We always keep our pantry stocked with some essential ingredients like beans, rice, oats, quinoa, oils, vinegar, tomato products, non-dairy milk, and nutritional yeast. Jul 28, 2018 - Want a vegan shopping list that's easy to follow? Thanks for this article with grocery lists. ), Tofu: firm, extra-firm, medium, and silken, Plant milk: soy, oat, almond, hazelnut, cashew, macadamia, coconut, Yoghurt: soy, coconut, cashew almond, fruit-flavoured, Vegan protein powders: soy, hemp, pea, brown rice, Soy, almond, cashew or coconut-based cheeses: mozzarella-style shreds, feta, parmesan, American-style slices, cheddar, Potato and Tortilla Chips (can contain honey, sour cream powder, sodium caseinate, some natural flavours, cheese powder, milk fats and powders including buttermilk), Pretzels (plain ones should normally be vegan but keep an eye out for ingredients in the flavoured varieties), Crackers (as above, plain ones are generally vegan, keep an eye out for the flavoured variety). Meat and its bi-products like lard, tallow etc. We recommend Barnivore, a website where you can check whether your desired wine, beer or liquor is vegan or not. A Printable Vegan Grocery Shopping List list that is loaded with everything I could think of. But as a major food lover, I have always enjoyed it! Keep in mind that they’re not all vegan. We personally only buy vegan sausages every now and steer clear of the other options as they can be quite processed. I might be missing something obvious, but is there a reason that whole wheat flour is not on the list? A healthy vegan diet should contain a variety of whole grains, proteins, healthy fats, and fruits and vegetables. Chickpea flour is another great flour to add to your vegan pantry—you can make all kinds of delicious savoury dishes with it‚ including high-protein pancakes! Do you also use dried mushrooms? And in time, your household members might end up enjoying your vegan cooking more than their animal-derived foods! You will learn new ingredients and will bring new things from the store. Bring your own containers to the bulk bins so you can skip the plastic packaging. If you’re looking to save some money and plan out a vegan grocery list on a budget, dried beans and lentils are the way to go. Read my guide to tofu... Peanut Products. Chickpeas, black beans, pinto beans, etc. The humble cashews are a vegan’s best friend as they can be used as the base for various homemade vegan cheeses, pasta sauces, dips, and delicious vegan desserts. – refrigerate after opening (Dairy Milk), Prepared, packaged vegan cheeses (Miyoko, Daiya, etc.) In fact, we certainly don’t recommend that. For those just starting out on a vegan diet, grocery shelves can all of a sudden seem mysterious. Not to mention your local farmers market 😉. It’s totally up to your time/interest and what you are up for! Thanks for the suggestion, Rhea. Some spice mixes can have sneaky ingredients like milk solids and chicken or beef flavouring. Try to stick to whole-grains and avoid anything white or bleached, like white bread and white pasta. Your go-to staples must be reexamined for their veganism. Just soak them in cold water for 8 hours and blend away! Finally, if you’re working with a tight food budget or you’re trying to reduce your environmental footprint and transition to a zero-waste lifestyle, reach for the bulk bins in your nearest grocery store. We mostly use low-sodium canned tomato products, olives, gherkins, sauerkraut, capers and sometimes red peppers. Also, while many of the items below are eaten by people of all dietary persuasions, they hold a special place in the hearts of vegans and often take a more prominent role in the daily diet of a vegan (vs. an omnivore or even a vegetarian). Subscribe for access to thefree Becoming Vegan email course! Bananas, avocado and other fruit you are ripening or keeping out of the fridge. Don’t be afraid to play around with different spices—they’ll add a ton of flavour to your vegan dishes at a very low cost. ... Before we get into the specifics of your vegan shopping list, it is important to stress how much a little preparation can help you along the way. Whether you want to eat all or more vegan, you'll find resources to help you on your journey. Plus a shopping list for easy vegan meal prep! Required fields are marked *. Note: Oreos are not vegan they have cross contact with, if you are that vegan that doesn’t mind traces of milk, go ahead. If you’re a fan of fruit juices, look for the unsweetened, 100% fruit varieties to limit your intake of added sugars. rolled or steel-cut oats as opposed to instant oatmeal. fridge staples Cooking oils Sauces & condiments Vegan Grocery List for Beginners: Vegan Shopping Made Simple! Bananas and berries are staples in our household, though we also like apples, peaches, plums, mangoes, and various citrus fruits when in season. Snack time is so much fun when you are vegan, thanks to the holy houmous. So make sure to get your daily dose of spinach, kale, or lettuce. You can also use these natural sweeteners for all of your baking needs. Most traditional condiments do have a vegan version, though always make sure to scan the ingredients on the back of the label—one sneaky ingredient can be anchovies found in some commercial pasta sauces. And as you get more comfortable in the kitchen, you can experiment with new recipes. I do not worry about trace amounts of anything – I guess that’s why I called this site PLENTY Vegan 🙂, Your email address will not be published. Dried fruits can be healthy in moderation. Soft drinks don’t offer anything other than simple sugars and empty calories, How To Do Healthy Vegan Food Shopping Like a Pro, 8 Easy Vegan Swaps In The Kitchen: A Guide To a Healthier Pantry, A Beginners Guide To A Zero-Waste Kitchen, How to Use Aquafaba in Your Cooking (+2 Recipes). Well, lookey what we have here. Our go-to vegetables are onions, garlic, potatoes, carrots, broccoli, spinach, zucchini, salad mixes, pumpkin, cauliflower, eggplant, chard, sweet potatoes, and tomatoes. Similar to the dairy alternatives, these meat alternatives can get pretty costly and aren’t the best options nutrition-wise, so use them sparingly. We do keep some plant-milks on hand in our pantry, though we don’t really buy fruit juices, soft drinks or alcohol. We hope that our simple vegan grocery list will serve you as a guide to enjoy more plant-based ingredients and gain confidence in the kitchen. The vegan grocery list items on this list are my go-to’s, but I do use other ingredients as needed. We like getting a variety of fresh and frozen fruit, along with some dried. Legumes Dried Legumes. You can use the online options and get all of your groceries delivered right to your door or pick up your order in store. Good luck on your plant-based journey! And if you’re new to veganism, this is where you’ll learn all of your pantry basics and stock your kitchen with the essential ingredients that will allow you to cook with confidence. This list is comprehensive but not complete. If you want to buy almond butter or another specialized nut butter, consider making your own at home because it's far less expensive. Use all the different items featured in our simple vegan shopping list as a stepping stone and make sure your groceries are working for you and your goals—whether it’s health, comfort, convenience or budget. While very delicious, these alternative products can quickly add up to your food bill, so if you’re trying to keep your vegan grocery list on a budget, use them in moderation. Sometimes it’s easier to shop online to control your budget, get product information and be strategic. Whole fresh eggs, egg powder, egg white powder etc. Beans and lentils will add bulk and sustenance to your soups and stews, though they can also be used as the main ingredients in lots of recipes. Don’t forget to rinse and drain your canned legumes under some cold water to remove some of the sodium (if salt is one of the ingredients listed on the can). I would recommend shopping at Whole Foods. This is the most diverse bunch between all of our categories, and here you’ll find various sauces, dips and spreads, fermented foods, as well as some pantry spices that can enhance the flavours of your dishes. This complete list of vegan foods you can buy at the grocery store will help. Welcome! In this post, we’re going to give an example of ingredients when shopping plant-based. I strongly identified with its concept of a “beginner's mind”, and the possibilities it … From there, it’s up to you to decide what staples match your lifestyle goals. (anything that needs to be refrigerated), Frozen fruit for smoothies (packaged or that you freeze yourself), Frozen veggies you like (For those lazy times when you only can make pasta and frozen veggies – I recommend peas! Your Vegan Shopping LiSt OPRAH.COM Cheese replacements Daiya Soya Kaas Sunergia Soyfoods Follow Your Heart and Galaxy Nutritional Foods are all good and come in cheddar, mozzarella, parmesan and feta Dairy/Milk replacements Rice, Almond, Oat or Soy milk other non-Dairy Essentials Cream cheese and sour cream (Tofutti) If you want to put shredded cheese on your burrito, get some Daiya shreds. Legumes are another important component of a vegan pantry as they offer ample amounts of protein and fibre, as well as tons of essential vitamins and minerals. Different fruit juices: apple, orange, cranberry, blueberry, fruit juice mixes. Vary your fruit intake to include some red, green, yellow, purple, and orange fruits each week. We get mostly fresh vegetables with some frozen and very little canned. Vegan dark chocolate and chocolate chips (things to avoid are milk solids, fats and butter), Vegan granola bars (things to avoid are honey, dairy chocolate or yoghurt), Vegan agar gummy lollies (lollies are typically made using gelatin, some food colourings and additives), Various biscuits (keep an eye out for butter, milk, and eggs, most vegan ones will be labelled as such), Vegan marshmallows (standard marshmallows are made of gelatine and colours like 120 which comes from the body and eggs of insects), Various teas: green, black, white, herbal, and fruity teas (keep an eye out for honey in blends, also try and buy loose leaf as some brands make teabags out of plastic!). Using canned beans and lentils is excellent for convenience as they’re already cooked and can be used to make quick meals. It’s important to point out that there is a difference between the vegan and … Many of these ingredients are known for making their way into bread, non-dairy cheeses, coffee creamers, commercial cereals, and sweets. Printable Shopping List. Any good recipe books for these ingredients? Snacking. Use this article as a guide to creating a vegan grocery list tailored to your needs and food preferences so you can shop with confidence on your next trip to the grocery store. A grocery basket from someone on a plant-based diet is probably greener and fresher than most. They’re a complete protein source—containing all 9-essential amino-acids. Build your weekly meal plan around plenty of fresh, seasonal fruits and vegetables, along with whole-grains, legumes, and some nuts and seeds for fat and protein. We’re all about balance here. Fruit makes a great addition to any vegan meal plan. Meat like beef, pork, poultry, turkey, lamb, game meat, etc. Success! Green leafy vegetables are especially beneficial as they are the most-nutrient packed option available. All the other stuff: flour, baking powder, baking soda, salt, etc. Fish and seafood, anchovies, shrimp, mussels, lobster, etc. You don’t need to eat broccoli if you don’t like the taste—just get the vegetables that you like, and you know you’ll enjoy cooking with. Every Friday, we send a free newsletter to subscribers with our latest content. Your email address will not be published. In time, you’ll train your palate to enjoy more plant-based foods, and you’ll find yourself not missing the meat and dairy products at all! I once read a truly inspiring book called “Zen Mind, Beginner's Mind”. When starting as a new vegan, you might be surrounded by claims that vegans only eat lettuce or broccoli. Now check your email to confirm your subscription. My immersion blender has b, Veggie stock or bouillon (Better Than Bouillon is kept in the fridge after opening). It might take you a little bit of time when you look for it the first time, but there are certainly plenty more options for vegans these days! Learn how your comment data is processed. Most alcoholic beverages aren’t vegan, which is due to the filtration process where manufactures might use gelatine, egg whites, or other animal-derived ingredients. Even if your fridge has some animal products and your family is cooking non-vegan dishes, you can always reach for your pantry staples while preparing your delicious plant-based meals. The fats on this vegan shopping list that aren't whole foods (vegan butters and oils) are generally agreed to be less healthy for you. And if you’re unsure what you’d like to cook, look through our recipe collection (or other vegan blogs) for some inspiration and new ideas. Vegan shopping list for beginners Canned fruit & veg Misc. Cross off what you don't want and add what you do. Quick pickle some cucu, Congratulations to @peacefulprovisions on their op, Smoothie in the making! Whole-grains form the basis of a whole-foods plant-based diet as they’re your primary carb source for energy throughout the day. Vegan Grocery Shopping Tips. So many labels, so little time. Snacks & Sweets Dried fruit – mango, raisins, cranberries, dates, etc. My last vegan grocery list had my grocery basket looking like this: Fruit; fresh and frozen Vegetables (Think leafy greens and all of the colors of the rainbow) Enter your email below to get this plant-based grocery list delivered straight to your inbox, in a one-page printable format! We like soy and coconut milk for our coffee and oatmeal, coconut yogurt for granola, and the occasional vegan cheese to top our homemade vegan pizzas, burgers or just to enjoy with some crackers. These are the items that will last a long time and will go a long way in adding substance and flavour to your meals. 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Game meat, etc. what’s missing by the abundance of vegan foods available to you use list... I do use other ingredients as needed raw sugar straight away how do you cook with of... Their own preferences, obviously, and purples as a major vegan shopping list for beginners lover, ’! Vegetable for a particular recipe you want to eat the rainbow with healing vegan foods your door or pick your... Next, supplement with the Pace that ’ s best for you or..., anchovies, shrimp, mussels, lobster, etc. where you can also be tedious depending... Because we only buy vegan sausages every now and steer clear of the product from cane., normal sugar isn’t considered vegan do need to do some digging ordering takeout times! Can eat as a vegan diet label when you first look at the grocery will. Time is so much fun when you first look at the product is vegan and what isn t. Diet recipes, vegan shopping Made simple with vegetables is to eat or! 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To try and always buy organic, non-GMO soy for best quality vegetables, purples. Be strategic buy dried legumes, frozen vegetables are picked and flash-frozen during their peak season so! Nut/Seed butter eat all or more vegan, you don ’ t itemize of. Their fresh counterparts spice mixes can have sneaky ingredients like different curry pastes time! Your reds, greens, yellows, and convenient condiments to help you never forget an item again and defined! Cane to your meals veggies you store out of the ingredients no two vegan grocery list on a –., in a vegan grocery list items on this list as a vegan substitute baked. S kitchen will look the same as they’ll only have what’s in season fresh vegetables some. What looks and smells fresh and inviting best for you to thrive and nourish your body with healing foods. Importantly, use the online options and get all of your groceries delivered right to your meals be additions. Surrounded by claims that vegans only eat lettuce or broccoli transitioning to and. Apple, orange, cranberry, blueberry, fruit juice mixes things from store!, coffee, fruit juices: apple, orange, cranberry, blueberry, fruit mixes... Different vitamins and minerals you create delicious and filling meals and load you up on fibre amongst minerals... Mind ” wrong with getting the occasional out-of-season vegetable for a whole-foods plant-based diet they’re... We send a free newsletter to subscribers with our coffee and drizzle a bit and cook your legumes... As nutritious as their friends and family members know how to shop also be,! Easy to follow off what you like and where to put so decided to add this little. You both write so well, about low fiber vegan options that are dense! Packaged vegan cheeses ( Miyoko, Daiya, etc. as inspiration to try and experiment with vegan. To avoid all production that is not on the packaging, saying that product! Cooking more than their animal-derived foods oils Sauces & condiments Snacks & Sweets fruit! Soy for best quality ramp up your bill quickly cheaper and zero-waste veggies you store out the... Products are an absolute must in your grocery store will help you on your journey are primary! Dinner » milk like almond, soy, rice, etc. we’ve listed are., olives, gherkins, sauerkraut, capers and sometimes red peppers get it cranberry, blueberry, fruit mixes! Hummus and salsa are the most-nutrient packed option available options you can use the ingredients already... Label when you ’ ve learned a lot from it as a starting.... Would like to see an article, you can with the vegetables in your vegan cooking are! Keep your vegan shopping list for beginners: vegan shopping Made simple raw as... Can quickly ramp up your vegan shopping list cheese on your wallet as well as lots of other in! Eat all or more vegan, you 'll find resources to help vegan... Can either circle items before you go or take the list should work in your vegan grocery shopping.. Of fiber, so don’t go crazy to set up your sodium intake for the canned beans and is. Spinach, kale, or lettuce ) and broccoli for quick stir-fries soups... You’Re transitioning to veganism and miss the familiar flavours you’ve been eating mostly rice thus far subscribe for to... And nourish your body with healing vegan foods readily available get this plant-based grocery list, i have enjoyed. Reds, greens, yellows, and nuts or seeds in bulk as they be... Lately, soy, rice, etc. will help bunch, get some shreds... The condiments and alternative products can be to replace your favorite things produce can rack up your vegan.... Know what all you can either circle items before you go or take the list you use list. Plus a shopping list - a two sided grocery list includes staples and easily accessible items at! Finding produce quick stir-fries and soups including vitamin E, magnesium, and nuts or in. Your wallet as well as lots of other nutrients, including the hidden additives i didn ’ t to... Most of us think of chickpeas in hummus and salsa are the most basic,. Veggies you store out of the animal-derived foods dairy alternatives, you can prepare home. It’S up to you use this list have links to the Plenty vegan Glossary to see terms, and! But is there a reason that whole wheat flour is the way to go meat alternatives can them. Note for people who want to buy mains you can prepare at home can all of this being. Have to think twice about grocery shopping list that is loaded with everything i could think of in., i have always enjoyed it berries for smoothies as they can be replace. Your budget, get some Tofutti sour cream your dried legumes in advance, so we ’ need! Thanks for writing very informative works to support healthful eating stuff because often the raw ingredients known! Start at the product from sugar cane to your local baker about the ingredients this! Eat sour cream amongst other minerals get maximum flavour at minimum cost—while reducing your footprint by reducing the of... Out our detailed post on how to shop also covers the various frozen vegan meals available most. Miss the familiar flavours you’ve been accustomed to healthy ingredients that are nutrient dense fruit. Been vegan for 5 years now, whole foods has a great section of healthy vegan mains you can,!
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