We’ve Put Together The Ultimate Vegan Grocery List

By Crystal Chong

We’ve Put Together The Ultimate Vegan Grocery List

January 20th, 2021 at 5:31 am

With the many restaurants at our fingertips, it can be tempting to cave in to our cravings. Greasy pizzas and burgers, sugary cakes and cookies – yes, they make us happy, but it’s only temporary. In reality, these foods make us feel sluggish and invite other physical problems.

To look and feel our best, we need to begin from within. It can be as simple as eating well! With the right nutrients, we’ll be able to have a stronger body and clearer mind, as well as thicker hair, healthier nails, and glowing skin.

What’s even better news is that every single nutrient we need as humans can be found in non-animal sources. From protein and healthy fats to essential vitamins and minerals, we’ve curated the ultimate plant-based grocery list to help you thrive this Veganuary and in the months after!

Grocery Shopping List

Vegetables

  • Dark, leafy greens (spinach, kale, lettuce, arugula, Swiss chard, watercress, rocket)
  • Broccoli
  • Carrots
  • Bell peppers
  • Sweet potatoes
  • Pumpkin
  • Edamame
  • Cauliflower
  • Asparagus
  • Cucumbers
  • Artichokes
  • Cabbage
  • Celery
  • Brussels sprouts
  • Onions
  • Garlic
  • Mushrooms

Fruits

  • Berries (blueberries, strawberries, blackberries, raspberries)
  • Citrus fruits (orange, grapefruit, lemon, lime)
  • Kiwis
  • Cantaloupe
  • Mangoes
  • Watermelon
  • Tomatoes
  • Peaches
  • Avocados
  • Apples
  • Pears
  • Figs
  • Plums
  • Pomegranate
  • Grapes
  • Bananas
  • Pineapples
  • Cherries

Protein

  • Legumes (chickpeas, lentils, peas, black beans, kidney beans, soybeans, pinto beans, peanuts)
  • Tofu
  • Tempeh

Whole Grains

  • Brown rice
  • Oats
  • Quinoa
  • Whole-grain pasta
  • Buckwheat
  • Barley
  • Millet

Healthy Fats

  • Nuts and seeds (walnuts, almonds, macadamia nuts, pistachios, coconuts, chia seeds, sesame seeds, flaxseeds, pumpkin seeds, sunflower seeds, hemp seeds, brazil nut)
  • Oils (olive oil, avocado oil, coconut oil, flaxseed oil, canola oil)

Others

  • Herbs and spices (turmeric, basil, thyme, chilli powder, cinnamon, ginger)
  • Seasoning (apple cider vinegar, balsamic vinegar, soy sauce)
  • Sweeteners (maple syrup, dates, stevia, dried fruits)
  • Unsweetened non-dairy milk (almond, oat, coconut, cashew, soy)
  • Vegan dark chocolate
  • Dairy-free cheese
  • Fermented foods (sauerkraut, kimchi, kefir)
  • Green tea
  • Red wine
  • Coconut water

Building Your Plate

After crossing grocery shopping off your list, it’s time to pick, mix and put together your nourishing meals.

The Harvard School of Public Health recommends filling the plate with:

  • ½ fruits and vegetables – aim for more colours and variety to get more vitamins and minerals
  • ¼ whole grains
  • ¼ protein

If you’re planning to go vegan long-term, you are usually advised to take vitamin B12 supplements and get your daily dose of vitamin D from the sun. Please consult your doctor first for personalized medical advice.

Now that you have your diet down, remember to also hydrate with plenty of water, sleep 7-9 hours a night, and stay active for all-round health and happiness!

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