Are you looking for a vegan grocery list on a budget or wondering if it is expensive to eat a vegan diet? Keep reading to find out!
This article is going to be a pretty long read all about vegan diets and how to create the perfect vegan shopping list. This will help you to not only spend less on groceries but to feel prepared when making the switch to a vegan diet.
These tips will help you to have an easy transition so that it can be a fun and exciting experience for you.
So, keep reading to find out what your plant-based diet grocery list should include. It is a great list whether you are a vegan beginner or a long-time vegan.
Vegan Grocery List: The Ultimate Guide
Sometimes it can feel intimidating to create a thorough vegan shopping list. This is why I wanted to share this list to help you feel more prepared when grocery shopping.
This article covers all of the food groups that you will need to grab as well as other items. Such as pantry foods, pasta, grains, non-dairy items, and more!
If you want to learn more about how to eat a healthy vegan diet or how to follow a vegan diet on a budget. Then read till the end of the article!
Vegan Grocery List Tips
- Use vegan cookbooks to plan easy weekday meals.
- Write groceries down as you need them.
- Keep track of your grocery list with a meal planner pad.
- Check to see what you already have before grocery shopping.
- Follow sales to catch deals.
Vegetables are possibly the most important food group that you will be including on your vegan grocery list. This is because a vegan diet is made up of a huge variety of vegetables.
Your plant-based diet grocery list should be abundant in all kinds of veggies. The more varieties the better!
Your daily meals should be made up mostly of vegetables in order to get in all of the necessary nutrients. This is easy to do once you know what kinds of vegetables you prefer to eat and cook.
Fresh vegetables are good for all kinds of dishes and recipes from stir-fry’s to hearty salads to sheet pan meals.
There are all kinds of things that you can do with fresh vegetables that you can’t do with frozen or canned vegetables.
If you are new to veganism make sure to load up on a variety of fresh vegetables. This will help you to be able to experiment with different dishes and decide what you like the most.
- Leafy greens
- Root vegetables: carrots, onions, yams, etc.
- Cruciferous vegetables: cabbage, broccoli, cauliflower, etc.
- Bell peppers
- Green beans
Frozen vegetables can be such a handy item to have around for when you have run out of fresh veggies. You can buy a variety at your local grocery store and stock up for future meals.
Frozen vegetables go great in stir-fry’s and soups or casseroles. They taste just as good as their fresh counterparts and you won’t even be able to tell the difference.
- Veggie mixes
- Green beans
- Brussel sprouts
Canned vegetables aren’t anyone’s first option but they do serve their purpose. Vegetables such as green beans, peas, corn, carrots, and tomatoes all do well with canning.
These kinds of veggies are great for soups or casseroles and help to eliminate the step of having to cook them ahead of time.
- Tomato paste
- Green beans
- Sun-dried tomatoes
- Veggie mixes
Fruit should be an important staple in your vegan grocery list as fruit is very healthy. Especially when you eat a vegan diet as they provide many nutrients and antioxidants.
I have included fresh, canned, dried, and frozen fruit options on this vegan shopping list because these are the best options.
They are all easy to get your hands on and can be used in a number of ways.
It is important to try to incorporate a variety of fruit into your diet on a daily and weekly basis. You can do this by choosing the heartiest fruits that have a longer shelf life and are easy to incorporate into snacks.
You could also start to drink fruit smoothies or add them to your morning oatmeal if you want to get more servings of fruit in your diet.
Fresh fruit is most likely the better option when it comes to getting enough fruit in your diet. Unless you can eat it quickly it is best to focus on heartier fruit options. Such as apples, bananas, melons, and kiwi.
- Stone fruit
- Citrus fruit
- Tropical fruit
Frozen fruit can often be just as good as fresh fruit if it has been frozen at its peak ripeness. These go great in all kinds of recipes from cobbler to oatmeal to a sweet topping for coconut milk yogurt!
- Mixed berries
- Mixed fruit
Canned is also a good fruit option if you are in a pinch and struggle to eat enough fresh fruit. This is also a very kid-friendly option that might be more enticing than fresh fruit.
Just try to avoid sugary canned fruits, instead of buying from brands that offer fruit canned without simple syrup.
- Tropical mix
Dried fruit is a great way of getting enough fruit in your diet on the go. It is nutritionally dense and makes a wonderful cure for a midday sweet tooth.
You can add dried fruit to trail mixes, granola, and granola bars for a healthy snack option.
Legumes are a very important part of a vegan diet for beginners and long-time vegans alike. They make up the bulk of our protein and provide many kinds of vitamins and minerals that our diet needs.
This food group should always have a place on your vegan grocery list as it is so important in a plant-based diet. Not to mention how useful beans are I your day-to-day meals.
You can use beans to make chilies, hummus, casseroles, burritos, and so much more! Giving you an endless supply of vegan meal ideas to work with.
You can easily stock up on dried or canned beans to have on hand for whenever you may need them in a certain dish.
Related: Top 10 Beans Highest in Protein
Dried beans are often favored because they tend to be the cheaper option and you get more for your money.
They also last longer and can be kept for years without the worry of them spoiling. It is a great option for large families that need plenty of food on a tight budget.
- Black-eyed peas
- Kidney beans
- Pinto beans
- Navy beans
- Split peas
- Adzuki beans
- Fava beans
Canned beans are my personal favorite option as they can come in hand so often and are easy to use.
They don’t require long periods of cooking or any for thought. All you have to do is open the can and you have plenty of precooked beans ready to go.
They can make a great meal in a rush and can be used to throw dishes together when you just don’t have time to boil dried beans.
- Black beans
- Black-eyed peas
- Kidney beans
- Navy beans
- Pinto beans
- Cannellini beans
Soy products are going to be another important part of your vegan shopping list. This is up to personal preference of course, but many vegans enjoy soy products.
You can make all kinds of tasty and filling dishes with soy products like tofu, tempeh, and edamame. They are versatile especially since soy products tend to have a very mild flavor that soaks up other flavors.
Soy products are also a great way of getting more protein into your meat-free diet.
- Soft, firm, silken tofu
- Soy milk
Grains and Grain Products
Grains are a wonderful food group that helps to create filling meals that leave you feeling satisfied. They are full of tasty carbs and can be made healthy by choosing healthier options. Such as whole wheat flour over white flour, quinoa over rice, or whole wheat pasta over white flour pasta.
This is a great food group that should definitely have a spot on your vegan grocery list each shopping trip. Especially since these items have a pretty long shelf life and can be saved for later.
- White rice
- Brown rice
- Unbleached flour
The pantry is an easy place to overlook when you are making your grocery list. Believe me, I know! But it is an important area to look into every once in a while.
Your pantry is where all of the longer-lasting items are going to be as well as the ingredients that you use less frequently. Such as sweeteners, baking supplies, and dried goods.
You will want to keep this area well-stocked so that you can have everything that you need at all times. This can help you to avoid making last-minute grocery runs or having to pass on a recipe that you wanted to make because you were a few ingredients short.
Sweeteners are a great food group to stock up on as they have a very long shelf life and will eventually be used up.
You will need sweeteners for drinks, oatmeal, baking, and all kinds of cooking. Don’t be afraid to get multiple kinds of sweeteners as they all yield their own taste and texture.
- white sugar
- brown sugar
- cane sugar
- agave nectar
- maple syrup
- coconut sugar
Related: Vegan Honey Alternatives
Nuts and Seeds
Nuts and seeds can expire but they still have a pretty long shelf life if stored right. Making them great options to stock up on as they can often come in handy for all kinds of recipes.
They are great in baked goods, granola, bars, muesli, or just eaten as a snack. No matter how many nuts you buy, I am sure you will find a delicious use for them.
- Peanut butter
- Almond butter
- Chia seeds
- Flax seeds
- Hemp seeds
- Pumpkin seeds
Baking supplies don’t need to be stocked up on very often but you should make it a habit to regularly check just in case.
Your vegan shopping list might need to include a few baking staples every once in a while as you slowly run out of these ingredients. This is especially important during the holidays when you are baking more than you normally would be!
- baking powder
- baking soda
- Dried cloves
- Dried cinnamon
- Vanilla extract
- Dried ginger
- Dried allspice
- Shredded coconut
- Dairy-free chocolate chips
Condiments are another pantry staple that can be easy to forget about but you will want to have them around.
These are wonderful at helping to add flavor to meals and to spice up an otherwise bland dish. You will use condiments in all kinds of recipes and will want to stay on top of what you do and don’t have on hand.
- Soy sauce
- Miso paste
- Liquid smoke
- Barbecue sauce
- Sweet chili sauce
- Vegan mayonnaise
This is going to be a section on your vegan grocery list that you don’t want to forget about!
This list is of all of the vegan dairy alternatives that you might find yourself grabbing on each grocery trip. From plant milks to dairy-free yogurt to coconut creamers for your coffee.
This is a section of your vegan shopping list that you will want to check out.
- plant milk
- vegan yogurt
- vegan cheese
- dairy-free cream cheese
- vegan butter
- dairy-free creamer
- vegan ice cream
Seasonings are another area of your grocery list that probably won’t see much going on. As seasonings last a long time and very rarely need to be replenished.
It is a good idea to look through your spice cabinet just in case every once in a while. Just to make sure everything is well stocked and hasn’t gone stale.
- red pepper flakes
- garlic powder
- onion powder
- dried bay leaves
- cayenne pepper
- Dried basil
- Dried thyme
- Italian seasoning
- Dried oregano
- black pepper
- Dried rosemary
- Dried dill
This is the specialty item area of your grocery list where all of your treats will live. This should only be a small section of your list where a few special treats are.
Treats like a pack of vegan cookies or a box of vegan friendly cereal. Just a few specialty items to make your shopping trip just a bit more exciting.
- Vegan sausages
- Veggie patties
What Don’t Vegans Eat?
If you are new to veganism you might be confused about what vegans eat and what they don’t eat. If you are new and can seem confusing first off.
Here are a few of the more specific food items that vegans avoid eating for reference:
- Dairy milk
- Dairy cheese
- Heavy cream
- Sour cream
- Cream cheese
Related: 15 Foods That are not Vegan-Friendly
Is a Vegan Diet Healthy?
Another common question linked to eating a vegan diet for beginners is whether or not it is a healthy option.
That isn’t an easy question to answer in a black and white manner per se. Many vegans do eat a very healthy diet but it is very dependent on the person. Like any kind of diet, you have to make the decision to eat healthy for yourself.
Even a vegan diet can be unhealthy if you don’t try to make good food choices. You have to strive to eat a healthy diet even if you are vegan. It just happens to be easier to eat healthy on a plant-based diet!
Here are a few tips to help you eat a healthy vegan diet:
- Limit vegan specialty products.
- Eat multiple sources of vegan protein per day.
- Eat a variety of different foods.
- Have multiple portions of fruit and vegetables per day.
- Eat larger portions in order to feel full and satisfied.
- Limit snacks or learn how to make your own healthy snack options.
Is a Vegan Diet Affordable?
I know that it is a very common misconception that a vegan diet is expensive. But I am going to tell you a secret, it really isn’t!
People only think that a vegan diet is expensive because they look at the prices of vegan food replacements. These are certainly on the pricy side, but they don’t have to go on your vegan grocery list on a budget.
You can easily follow a vegan diet while eating on a very tight grocery budget. I have done it and can attest to the fact that I spend about $20 a week without having to limit myself. It is just that cheap to eat vegan and that price can even go lower!
It all comes down to limiting those pricier items, shopping at affordable grocery stores, and buying in bulk when possible.
Where to Find Plant-Based Food
You can find vegan food just about anywhere, especially if you are using this grocery list example! That is because almost all of these food items are basic grocery store items.
So no matter where you shop you should be able to find most if not all of these vegan food options. Here are a few examples of where you can find plant-based food:
- Trader Joe’s
- Whole Foods
- Health Food Stores
- Asian Markets
Vegan Grocery List Conclusion
I hope that you have found this article useful and that you have some new ideas for your own grocery list.
Maybe now it can feel a bit less intimidating to stock up on plenty of tasty vegan foods. And you can meal plan and budget much easier with a good vegan list.
Following a shopping list helps to keep you on track during a grocery trip and eliminates any unnecessary expenses. Making it much easier to eat a vegan diet on a budget.