Vegan Grocery List
By no means is this grocery list all-encompassing. I’ve left out some regular purchases like Earth Balance organic whipped buttery spread, Chao cheese slices, etc., simply because they’re not staples in my diet & they certainly do not make up a large part of my grocery shopping.
For this list I wanted to focus on mostly whole foods – foods I am constantly buying, constantly eating, that are important for overall health.
Some people think you can’t be healthy on a vegan diet – but I took it upon myself to break down the vitamins and minerals we need to thrive, & sourced the foods that have a high concentration of those vitamins and minerals to make sure I was always meeting my requirements. And – surprise, surprise – easy peasy to be healthy! Just one type of whole fruit or vegetable can pack a healthy dose of several essential vitamins and minerals!
Here is a very basic breakdown of the types of things you need to be healthy, & just a few common vegan sources (of course there are other sources that I’ve left out — it would be too extensive to list them all).
Calcium: Broccoli, chickpeas, sesame seeds, sunflower seeds, flax seeds, almonds
Iron: Green leafy veggies, whole grains, dried prunes
Magnesium: Brown rice, cooked spinach, beans, oatmeal, bananas, cashews
Phosphorous: Pinto beans, grains, almonds, lentils, peanuts, avocados, spinach, yeast
Potassium: Bananas, spinach, potatoes, cauliflower, avocados, tomatoes, oranges, strawberries
Zinc: Pumpkin seeds, whole grains, spinach, legumes, lentils, chickpeas, cashews
Selenium: Kidney beans, yeast, Brazil nuts, whole grains
Manganese: Brown rice, oatmeal, nuts, legumes, cooked spinach, black beans, avocados, pineapples, strawberries, cashews
Molybdenum: Beans, cooked spinach
Pantothenic acid (B5): Legumes, peanuts, avocados, bananas, oranges
Chromium whole grains, nuts, broccoli, apples, peanuts, cooked spinach, mushrooms
Biotin cereals & whole grains, breads, yeast, almonds, peanuts, molasses, legumes
Copper nuts and seeds, whole grains, dried beans, mushrooms, cashews
Folic Acid legumes, lentils, oranges, whole grains, asparagus, spinach, romaine lettuce
Iodine iodine-rich sea vegetables, kelp, vegetables grown in iodine-rich soil, baked potato, cranberries, strawberries
Vitamin A carrots, winter squashes (acorn and butternut), sweet potatoes, apricots, spinach, kale, turnip greens, broccoli, red bell peppers and other greens
Vitamin B1 (Thiamin) brown rice & whole grains, bread, pasta, oatmeal, brewers and nutritional yeast, legumes, cereals, sunflower seeds, nuts, watermelon
Riboflavin yeast, beans, cereals, whole grains, spinach, broccoli, wheat germ, mushrooms
Vitamin B3 (Niacin) legumes, brown rice, green vegetables, potatoes, tomatoes, broccoli
nutritional yeast, B12 fortified foods (you should also supplement with a B12 methylcobalamin supplement)
Vitamin B6 whole grains, peanuts, nuts/legumes, soybeans, walnuts, bananas, watermelon
Vitamin C bell peppers, broccoli, tomatoes, strawberries, oranges/orange juice, grapefruit, tomatoes, brussels sprouts, cabbage, collard greens, turnip greens, spinach, potatoes, melon, berries, papayas, romaine lettuce, watercress
Vitamin D The most significant supply of Vitamin D comes from sunlight exposure on the skin
Vitamin E safflower/vegetable oils, sunflower seeds, nuts, peanuts, green leafy vegetables, whole wheat flour, whole grains, spinach
Vitamin K green leafy vegetables, spinach, turnip greens, kale, parsley, brussels sprouts, broccoli, cauliflower, soybeans and soybean oil, cabbage, green tea, tomatoes
As you can see, there is a lot of overlapping, so eating a very whole foods, plant-based diet is the best way to get your nutrients! No need to worry about getting your diet perfect every single day – just eat a wide variety of healthy, vibrant colours high in healthy sugars, carbs, protein & fiber & you’re set! And don't forget to eat a variet. That's the most important thing.
Now, although the above list gives you a pretty good idea as per what you should be buying, here is my typical ‘master’ grocery list. This means this is what I buy or always have in my house, save for a few extra things I’ll buy sometimes. But these are my favourites & they keep me healthy, well fed, satisfied, & animal friendly!
Chia seeds Flax seeds Whole grain bread Whole grain pasta Whole grain tortillas Brown basmati rice White basmati rice Sunflower seeds Almonds Peanuts Pumpkin seeds Brazil nuts Cashews Oatmeal
Kidney beans Lentils Chickpeas Pinto beans Black beans
Bananas Oranges Strawberries Blueberries Raspberries Watermelon Pineapple Apples Pears
Spinach Kale Onions Avocados Cauliflower Potatoes Tomatoes Mushrooms Broccoli Asparagus Carrots Red bell peppers Green bell peppers Celery Cucumber Cabbage Zucchini Beets Spaghetti squash Garlic
Soy milk Green tea
White tea Dried prunes Figs Nutritional yeast Peanut butter Coconut milk Pure maple syrup Raw cacao powder Spirulina Tahini
Again, although extensive, this list is not all encompassing & you should aim for variety and diversity in your grocery shopping.
Now, a lot of people also explain to me that they don’t really know how to eat. There’s really no ‘right’ or ‘wrong’ way to eat. Some people have a very precise science to how they plan their meals — or if you’re like me you kind of just look at the bigger picture and say Hmm what can I throw together that will taste good, and still be super healthy? Either way, try to consume lots of fresh fruits and veggies, don't consume an excess of energy, try to eat most of your calories in the morning, and eat until you're full.
Baci, baci, baci!