The Essential Vegan Grocery List

You may well have dreaded the trip to the grocery store growing up, or loved it because you would spend your time in the games and toys aisle. When you have the essential vegan grocery list, shopping as a vegan, is (in our experience) a really fun experience. Wait and see the joy in your face when you find out some of your favourite items are in fact vegan and safe for your diet. 

Every store and every trip will be different, many now have dedicated aisles for organic, plant based, vegan food and others have not yet caught on. One great marketplace online is The Thrive Market. They are like an online version of a whole food store, or you could even head on over to Amazon Pantry. 

We totally want to support physical stores, but sometimes it can be difficult if you want to ask questions about certain products and so online marketplaces can be great for certain days.

If you are new to the world of being vegan, we are here to help! We have gone over the main category items and then created a basic shopping list for you to use.

This essential vegan grocery list will help with the basics and make it easier for you to create your masterpiece

Fresh Vegetables

Yes you may have hated them as child but fresh vegetables, will form a high part of your diet and once you’ve learnt the different ways to spice them up, you will wonder why you didn’t like them in the first place. 

In recent years, there has been a great shift in eating patterns, as people have grown to be more conscious of the effect that food has on our body.

Vegetables are rich in antioxidants and fibre which are very important for keeping a healthy body.

A common vegan grocery list will include some (or all) of the following: Carrots, Broccoli, Mushrooms, Kale, Tomatoes, Turnips, Spinach, Asparagus, Lentils, Green Beans, Cauliflower, Beetroots, Potatoes, Onions and Eggplant. 

Seasonal Fresh Fruits

The key word here is seasonal. Remember, the nature in your area or country, produces the best fruits during their seasons. For example, oranges are best during certain months, where apples are great in others. Use this phenomena of nature, and tune in to your body. If it is not the season for apples, maybe your body is good without them, but requires nutrients from others. If you happen to be in an area away where fresh seasonal fruit is hard to come by, try tracking down frozen fruit. These are usually frozen in season and are great for smoothies on the go!

Why do we say this?

Think about the impact on the environment when they transport fruit across the globe, not to mention the pesticides or chemicals used to keep that fruit fresh for unnaturally long periods. 

Fruits help in providing essential nutrients to your body while keeping your immunity and general health in check. 

If you have a great kitchen juicing gadget, then you can always buy in bulk to save some money and extract the juice from all the amazing fruit. 

A typical vegan grocery list will include some (or all) of the following Grapefruit, Oranges, Watermelon, Pineapples, Avocado, Blueberries, Apples, Pomegranate, Mangoes, Strawberries, Bananas, Blackberrie and Cherries.

Frozen Fruits And Vegetables

We touched on frozen fruit earlier, but frozen veggies are always great for quick access. There have been studies conducted by food research organizations across the world which show that fresh produce can lose up to 45% of its essential nutrients during the journey from farm to table, a period that can last many days and weeks. 

On their journeys across the world, fruit and veg are commonly exposed to unnatural temperatures and dirt, which can impact their overall nutritional value. 

Frozen fruit and veg is usually frozen within a short time of being picked, allowing them to hold much more of the nutrition. 

Make some space in the freezer as  typical vegan grocery list will include some (or all) of the following: Corn, Brussels sprouts, Carrots, Green Beans, Brocolli, Blueberries, Mangoes , Spinach, Peas and Edamame beans

Dairy Alternatives

We have put together a great summary of some of the best milk alternatives available to vegans here. Luckily, there are so many options available to us now and almost every supermarket has some form of dairy alternatives when it comes to vegan milk, vegan cheese and vegan yoghurt. 

There has been rising popularity of certain brands like Daiya and Violife when it comes to vegan cheese. With amazing tasting vegan milk products by brands such as Oatly.

The most common vegan milk substitutes, on your vegan grocery list could include: Soy milk, almond milk, oat milk, rice milk, cashew milk and hemp milk.

Whole Grain Items

Whole grains are an important source of essential nutrients. They form an important part of a healthy diet. Playing a major role in helping make your meals substantial and filling. They are usually a good healthy source of carbohydrates, proteins and fibres.  There is undoubtedly a whole wide array of whole grain foods that you can buy. But we would specifically like to focus on a few of our best and healthier items that you can add to your shopping basket. 

On a typical vegan grocery list you would see some of the following: brown rice, quinoa, whole or rolled oats, buckwheat, couscous, wild rice, whole wheat flour and spelt flour. 

Healthy Snacks

Okay, snacking is one of our favourite pass times. Whilst sitting around watching TV, or cracking on with work, it is very rare to see that setting without some form of snack in the area. This is where our life choices come in to play. We can easily reach for the typical junk snack, or find some amazing tasting ones which are better for our body. You can even snack on your favourite fruit and vegetables! But we won’t add those to our list again… 

Vegan snacks will typically include the following: Popcorn, granola bars (make sure to check for honey), kale chips, flavoured pumpkin seeds, oatmeal, guacamole and plantain chips, cashews, almonds and pistachios. 

Lets bring it all together and create the list we promised you

  • Flour
  • Raw Cane Sugar/Coconut sugar
  • Rolled or Steel cut oats
  • Rice: brown or wild
  • Baking Powder
  • Dry Beans
  • Chickpeas
  • Lentils
  • Pasta
  • Cooking oil – extra virgin olive or coconut
  • Sriracha
  • Maple syrup
  • Vegan mustard
  • Vegan Mayonnaise
  • Peanut Butter
  • Himalayan pink salt
  • Black pepper
  • Basil – a plant that you can grow at home is great kitchen decor. 
  • Oregano – for flavouring the pasta 
  • Cocoa Powder
  • Vanilla Extract
  • Turmeric