Start your plant-based journey with clarity and confidence !
Switching to a vegan lifestyle can feel overwhelming at first, but a good grocery list makes it much easier. Here’s a beginner-friendly shopping guide focused on whole, accessible foods.
Vegetables (fresh or frozen)
- Broccoli, spinach, kale, carrots, bell peppers, sweet potatoes, zucchini
- Frozen options: peas, corn, mixed vegetables — perfect for quick meals
Fruits (fresh, frozen, or dried)
- Bananas, apples, oranges, avocados, berries
- Frozen berries are great for smoothies
- Dates, raisins, and dried apricots for snacks or baking
Grains and carbs
- Oats, brown rice, quinoa, couscous, whole wheat pasta
- Whole grain bread and tortillas
Plant-based proteins
- Lentils, chickpeas, black beans, kidney beans
- Tofu, tempeh, edamame
- Hummus and other bean spreads
Nuts, seeds and butters
- Almonds, walnuts, peanuts, sunflower seeds
- Chia, flaxseed, hemp seeds
- Peanut butter, tahini, almond butter
Pantry staples
- Plant-based milks (oat, soy, almond)
- Nutritional yeast (adds cheesy flavor and vitamin B12)
- Coconut milk, canned tomatoes, vegetable broth
- Olive oil, soy sauce, vinegar, spices (turmeric, cumin, smoked paprika)
Easy snacks
- Vegan granola or cereal
- Dark chocolate (check the label)
- Popcorn, rice cakes, nut bars
Tips for shopping
- Stick to the outer aisles of the store — that’s where most whole foods are
- Always check ingredient lists (watch out for dairy, eggs, gelatin, honey)
- Explore one new product each week — a legume, grain or vegetable you haven’t tried before
Going vegan doesn’t mean your meals will be boring. With just a few ingredients from this list, you can create soups, stir-fries, bowls, smoothies and more. Happy shopping
