If you are looking for some help with your vegan grocery list and what to buy as a vegan, this extensive list will help guide you in the right direction. You can also download the list to keep it on your phone or print it out to bring to the shop. Let’s crack on!
Vegan Grocery list – where to start?
Having a nicely stocked fridge and cupboards with delicious fresh produce is lovely, but what can you actually get as a vegan?
One of the most important ones is fresh produce – fruit and vegetables.
Fresh fruit and vegetables are essential, not just for vegans but for everyone.
Many people struggle to get their ‘five-a-day’ but it is absolutely crucial for your body to get those nutrients daily. If you are unfamiliar with the term five-a-day, in 1994, the UK government started the ‘five-a-day’ campaign to encourage people to eat a combination of at least five portions of fruit and vegetables daily.”
Ideally, you would eat 5-10 fruits and vegetables a day. This might sound like a lot if you are not used to eating that much, but it’s easily done.
Fruit and vegetables
(You can find a full list in my downloadable vegan shopping list)
Buy Seasonal and Local – Try to get your fruit and veg at the local Farmer’s market. Most of the time, all the produce there is seasonal, often being more affordable and fresh.
Grains and Cereals
As a vegan, grains will become your best friend. They are a staple in a vegan diet.
How to buy grains?
Try to buy in bulk if you can. Grains can be found in bulk in so-called zero-waste shops, but they can also be found in any bigger food shop. (Zero-waste shops sometimes have higher prices, as they are usually independent stores.)
Purchasing grains and cereals in bulk can save you money.
TIP: Remember to soak your grains before cooking. This helps your digestion by removing gas-causing compounds and improves the absorption of protein, iron, zinc, and calcium.
Legumes
Beans, lentils, and peas are excellent protein, fibre, and essential nutrient sources.
Dried vs. Canned
Dried legumes are cheaper and last longer but require soaking and cooking. Canned beans are convenient but can be higher in sodium—look for low-sodium options or rinse them before use.
You can use legumes in soups, stews and salads.
Nuts and Seeds
Nuts and seeds provide healthy fats, protein, and essential vitamins and minerals.
Tips:
- Store in the Fridge – To prevent nuts and seeds from going rancid, store them in the fridge or freezer.
- Buy in Bulk – Like grains, buying nuts and seeds in bulk can be more budget-friendly.
Non-dairy products
Alternatives to dairy milk such as soy, almond, and oat milk are great options. Vegan cheese, yogurt, and spreads can also be found in shops nowadays.
Tip: Consider making your own plant milk at home. Find the recipes here.
Vegan meat
Tofu, tempeh, and seitan are incredible sources of protein but you can also find other meat alternatives such as vegan sausages, burger patties, vegan nuggets and more.
Tips:
- Marinate for Flavour: Tofu can be quite bland on its own so you can try marinating it to enhance its taste. Try this recipe.
- Shop around: Try different brands and types of meat alternatives to find your favourites.
Baking Ingredients
If you would like to start your morning with vegan pancakes or have a vegan cupcake or cake, there are a couple of things to have in mind.
- Vegan Substitutes: Learn how to substitute eggs and dairy in baking. Common substitutes include flax eggs (ground flaxseed mixed with water) and applesauce.
- Stock Up: Keep a variety of flours and sweeteners on hand for different baking needs.
Condiments and Sauces
Enhance the flavour of your meals with various vegan condiments and sauces.
Tips:
- Read Labels: Some condiments may contain non-vegan ingredients like honey or dairy. Always check the labels. Read more on Non-vegan hidden ingredients.
- Homemade Options: Try making your own salad or Buddha bowl dressings and sauces. One of the easiest is tahini lemon drizzle and peanut sauce.
Herbs and Spices
Herbs and spices are incredibly powerful, not just for enhancing the flavour of a dish but also for your health.
Spices such as turmeric, ginger, cinnamon and cayenne are anti-inflammatory and may help with chronic diseases. Besides spices, herbs like oregano, coriander, rosemary, and many more share those same healing properties.
Tips:
- Buy in Small Quantities: Spices lose their potency over time. Buy smaller quantities to ensure freshness.
- Grow Your Own: If you have space and a bit of time, consider growing your own herbs to have them fresh. Basil, mint, coriander or parsley are some of the easiest to grow.
Canned and Jarred Goods
You don’t always have time for soaking, cooking, sprouting, or pickling your food, so canned or jarred produce is convenient and long-lasting. Canned tomatoes, kidney beans, chickpeas, and other canned vegetables are great options for quick meals.
Tip: Low-Sodium Options: Opt for low-sodium versions.
Freezer Items
Frozen fruit, such as berries, mangoes, bananas, kiwis, and vegetables, like sweet corn, spinach, mushrooms and peas, can be just as nutritious as fresh and last much longer.
Tips:
- Stockpile: Take advantage of sales and stock up on frozen items.
- DIY Freezing: Freeze fresh produce that is about to go bad to reduce waste (i.e. bananas).
Other
- Supplements: Consider supplements like B12 and vitamin D to ensure you’re meeting your nutritional needs.
- Fermented foods: Kombucha and kimchi are great sources of vegan probiotics and aid in digestion, feeding your gut with good bacteria.
Summary – Ultimate Vegan Grocery list
Going grocery shopping as a vegan doesn’t have to be overwhelming or expensive. By following this extensive grocery list and incorporating these tips and tricks, you can enjoy a varied and nutritious plant-based diet. Smart shopping, meal planning, and proper storage can help you maintain a healthy, budget-friendly vegan lifestyle.
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