Grocery shopping can be tough, and when you transition to veganism, it can become even more challenging. This Grocery List For Vegans will help you buy a great selection of whole foods to create delicious and balanced meals.

Have you ever found yourself wandering through supermarket aisles, overwhelmed by the prospect of doing your weekly shopping? Have you ever found yourself at the cash register with a cart full of snack foods instead of fresh produce? Do you find that your grocery budget is getting out of hand?

If any of the above statements ring true, keep reading! In this article, I am going to help you become more organized with your groceries, which will save you plenty of time, money, and stress.

Grocery shopping can be stressful and overwhelming, and when you start eating plant-based, it adds an extra challenge to this task. This is especially true for those who used to buy the same groceries every week. And trust me, I know what it’s like – before I started my transition to veganism, I used to eat the same three cuts of meat on rotation, with potatoes and veg on the side. When you adopt a plant-based diet, removing the animal products from your plate is not enough. To have a balanced diet, you have to completely rethink the way you compose your meals.

Needless to say, it doesn’t happen overnight. However, there are a few things that can help you shop more efficiently.

How to Change Your Shopping Habits

  • Plan your meals in advance! I know it sounds simple, but you’d be surprised at the difference that it makes. Having a clear idea of what dishes you’ll be eating can reduce the frequency of grocery shopping, and help you make a plant-based grocery shopping list.
  • Don’t be afraid to use outside resources. You do not have to stress over this all by yourself! For example, you may take advantage of a digital meal planner that does a lot of work for you. The PlantYou Planner was designed to make plant-based living as easy as possible, which is how it ended up with over 550 vegan recipes in its database! Plus, based on your selection and number of servings for each recipe, the planner generates a grocery list for vegans you can take to the store!
  • Try ordering your groceries online. From my personal experience, I can tell you it’s a game-changer. It means I am less likely to buy things out of impulse, and I can thoroughly examine my pantry before placing the order to make sure I have everything I need for the week.
  • Stock up your pantry. One of the common mistakes made by new vegetarians and vegans is buying a lot of fresh produce and letting it wilt in the fridge. To avoid that, I suggest that you stock your pantry with canned and dry essentials. That way, you have food readily available for you to use, while not creating unnecessary food waste. The same goes for frozen items. Frozen fruit and vegetables are often just as nutritious as their fresh counterparts, and they often come prepped (e.g. chopped or peeled).

What to Include in a Grocery List For Vegans

To create an efficient shopping list, break down your groceries into categories. Think about your dietary needs and go from there. For example, include some beans, pulses or soy-based products to make sure your protein needs are being met. Use the same approach to make sure you have a sufficient selection of carbs, fats, and dietary fiber.

To make it even easier for you, I created a FREE GROCERY LIST FOR VEGANS which will make shopping an easy-breezy experience. Bookmark this page or alternatively, CLICK HERE to receive the list in your inbox.


  • Baby Spinach
  • Kale
  • Bell Peppers
  • Mushrooms (white, button, cremini)
  • Asparagus
  • Red Onion
  • Yellow Onion
  • Tomatoes
  • Broccoli
  • Cauliflower
  • Peas
  • Corn
  • Green Beans
  • Carrots
  • Yukon Gold or Russet Potatoes
  • Sweet Potatoes
  • Broccoli Sprouts
  • Avocados
  • Frozen vegetables


  • Strawberries
  • Bananas
  • Blueberries
  • Raspberries
  • Apples
  • Oranges
  • Jackfruit
  • Lemons
  • Mango
  • Pineapple
  • Frozen mixed fruit or berries


  • Chickpeas
  • Lentils (red, brown, or green)
  • Kidney Beans
  • Black Beans
  • White Beans
  • Navy Beans
  • Green Peas
  • Extra Firm Tofu
  • Tempeh


  • Brown Rice
  • Basmati Rice
  • Quinoa
  • Whole Grain Pasta
  • Brown Rice Pasta
  • Red Lentil Pasta
  • Sourdough Bread
  • Whole Grain Bread
  • Whole Grain Tortillas
  • Rolled Oats
  • Whole Grain Flour/Oat Flour/Almond Flour (baking powder & soda if you like to bake)


  • Almond Milk (Unsweetened)
  • Oat Milk (Unsweetened)
  • Cashew Milk (Unsweetened)
  • Soy Milk (Unsweetened)
  • Kombucha (dilute with water)
  • Tea and/or Coffee

Sauces, Dips and Condiments

  • Hummus
  • Hot Sauce
  • Vegetable Broth
  • Balsamic, White, Apple Cider Vinegars
  • Soy Sauce, Tamari or Coconut Aminos
  • Hoisin Sauce
  • Sriracha
  • Pasta Sauce
  • Tomato Paste
  • Crushed Tomatoes

My Favorite Spices

  • Nutritional Yeast
  • Paprika
  • Garlic Powder
  • Cumin
  • Dried Herbs (Dill, Thyme, Basil)
  • Salt/Pepper

Nuts and Seeds

  • Chia seeds
  • Flaxseeds or ground flax
  • Hemp Hearts
  • Peanuts, almonds, pine nuts, cashews
  • Peanut butter, almond butter, or cashew butter
  • Tahini