As you go, write down everything youll need to make the dishes on your meal plan. Depending on your dietary preferences, each week your grocery list might consist of:
A lot of fresh vegetables some fresh fruit some frozen fruit and vegetables some soy such as tofu, tempura, and edamame.
Any pantry items you’re out of such as dried and canned legumes, spices and dried herbs, nuts, seeds, vinegar, nut butter etc.
Dairy-alternatives such as almond or cashew milk and dairy-free yogurt whole grains such as oats, rice and quinoa. Whole grain products such as popcorn, bread, pasta limited lightly processed foods such as cereal or healthy crackers
Vegan Grocery List on a Budget –
Running on Real Food SHOPPING FOR NUTRIENTS
When planning for your of plant-based eating, it can help to think about filling your cart with: nutrient-dense foods such as leafy greens and colorful fruits. Also, high-fiber foods such as whole grains, fruits and vegetables.
Unrefined carbohydrates/starches such as potato, sweet potato, rice, oats and quinoa foods. This is are all low in added sugar, sodium and fat (minimize processed foods). Some of these are healthy fats such as avocado, nuts and seeds enough food to cover your nutrients. Calorie needs some sources of protein such as nuts, seeds, lentils, beans, tofu, tempura, and edamame.
I’d suggest reading my vegan nutrition guide and plant-based protein guide as well to help you determine what foods need to be on your weekly grocery list from a nutrition standpoint.
You may also find my guide to transitioning to a plant-based diet helpful.
WHAT DO VEGANS NOT EAT?
This list is all about what does go on a vegan grocery list but I thought it would be helpful to quickly cover what does not go on a vegan grocery list.
VEGAN GROCERY LIST
From week to week the specific vegetables you buy will vary but they will always make up the base of your shopping.
Choose some starchy veggies such as potato and sweet potato, a leafy green or two and a selection of tomatoes, bell peppers, cauliflower, broccoli, zucchini, mushrooms and onions.
As for fruit, I always buy frozen berries for adding to smoothies, oatmeal and for snacking. Bananas, apples and oranges are also staples at our house.
Before you get started, Id suggest stock up on dried herbs and spices for flavoring your dishes. And without the need for excess salt.
Various types of vinegar, nutritional yeast, mustard, lemons and limes are also helpful for this. Once you’ve got your fresh fruits and vegetables, start choosing some starchy, unrefined carbohydrates.
Such as sweet potato, potato, squashes, rice, quinoa, beans and lentils. This grocery list covers: Fruit, Fresh, frozen. Vegetables. Fresh, frozen, canned. Legumes. Canned, dried, fresh soy products.
Herbs and Spices
Fresh and dried. Pantry Items. Natural sweeteners, condiments, baking items. Dairy Alternatives. Whole grains and whole grain products. Packaged Items.
What Vegan Groceries to Buy
Running on Real Food Fruits are an excellent, nutritious plant-based food to enjoy on a daily basis. Fruit is rich in fiber, antioxidants and natural energy and makes a wonderful snack, dessert and breakfast food.
I like to purchase fruits like apples, bananas and berries weekly and then rotate in more exotic fruits like persimmon, kiwi, mango and papaya. I try to vary my intake of fruits as much as I can so I vary the micro nutrients. All fruits are packed with vitamins, minerals, phytonutrients and antioxidants you need to feel your best.
You can include fresh, dried and frozen fruits in your diet but Id recommend focusing on fresh and frozen. There is nothing wrong with frozen fruits, in fact, they can even be more nutrient-rich than fresh counterparts. Since they are picked at their peak of freshness.
I eat most of my fruit in smoothies and oatmeal and for snacking. If you include any fruit at all, go for berries. Berries are some of the most potent as far as their disease-fighting benefits.
Banana Apple Kiwi Dates Watermelon Pomegranate Figs Berries: blueberries, strawberries, raspberries.
Stone fruits: nectarines, plums, peaches, cherries.
Citrus fruits: lemons, limes, oranges, grapefruits, clementines, apricot.
Melons: cantaloupe, honeydew.
Tropical fruits: papaya, mango, dragonfruit, lychee, pineapple, passionfruit, durian, guava, jackfruit.
Frozen fruit is great for oatmeal, smoothies, making chia seed jam and adding to baking. I most often buy frozen blueberries, strawberries, peaches, mango, cherries and pineapple.
And I like to freeze a number of bananas every week for smoothies. In addition to the fruits listed below, you can also wash and freeze any fresh fruit. This is handy if you find something on sale and want to stock up.
Also, frozen grapes make an amazing snack. Berries: blueberries, raspberries, strawberries, mixed berry blends. Cherries Mango Mixed Fruits Pineapple Peach
I don’t eat dried fruit very often but they can be helpful from time-to-time say for a hiking snack or for someone that needs a calorie-dense source of energy. The only things I really stock on a regular basis are raisins and dates.
I buy cranberries sometimes if I need them for a recipe. Goji berries are wonderful if you can find them on sale and mulberries are great too. I love them both on smoothie bowls but I don’t always have them in my kitchen.
Cherries Apricots Figs Mango Raisins Cranberries Dates Mulberries
Goji Berries Apple
How to Build a Vegan Grocery List – Running on Real Food Fresh vegetables are going to make up the bulk of your diet. Vegetables are an essential food group needed to cover all your micro nutrient needs. They’re rich in fiber, enzymes, antioxidants, vitamins, minerals and phytonutrients.
We need all of these things for a properly functioning body and to prevent chronic disease and nutrient deficiencies. 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.
If you struggle getting greens into your diet, check out my vegan smoothies e-book for all the ways you can sneak vegetables into delicious smoothies without even knowing it.
This is particularly useful if you find yourself wasting food each week. Veggies you’re not going to get to can be frozen for adding to healthy smoothies to prevent food waste and increase your nutrient intake.
Leafy green. Kale, spinach, arugula, collard greens. Calciferous veggies: cauliflower, broccoli, red cabbage, green cabbage, napa cabbage, brussel sprouts.
Root vegetables: parsnips, carrots, sweet potato, yams, white sweet potato, potatoes, turnips, rutabagas. Zucchini. Cucumber (actually a fruit but Ill list it here!)
Asparagus Beets Bell peppers Carrots Artichokes Tomatoes of all varieties. Hot peppers of all varieties. Celery Avocado Onions and shallots.
Mushrooms of all varieties. Garlic Eggplant Ginger Sweet potatoes and yams Potatoes Squash: butternut, acorn, kabocha, pumpkin, hubbard. Zucchini.
Green beans, green peas, snap peas, snow peas (actually legumes but well inlcude them here in veggies)
I don’t really stock frozen veggies aside from peas and corn but that doesn’t mean there is anything wrong with them.
I think it depends on your time restrictions for cooking and how much food you go through per week.
If you are on your own or don’t each too much, frozen veggies can help prevent food waste.
If you’re pressed for time, having pre-washed and chopped frozen vegetables on hand can be a lifesaver. There is no need to shy away from frozen veggies if that is what works for you.
Some common frozen vegetables you may want to include on your grocery list are: Corn Green peas Mixed stir fry veggies Brussels sprouts Butternut squash Green beans