Personal Life,  Vegan Lifestyle

My Essential Vegan Shopping List

When I went Vegan I went through a steep learning curve. Lot’s of months of trying new products and lots of research. I never had anything to help me along the way and had to learn what I needed on a weekly basis in my shopping basket. So, I have written out a list of what I use most days and what I buy regularly in my shopping. I’m hoping this may help some people or may even just show people that Vegans eat plenty of ‘normal’ foods. But, first a few notes about the list.

Disclaimer: Everyone is different. This is just what I buy. I follow a healthy, whole plant based diet with some processed foods. I prefer to avoid Soya so most processed foods don’t have it in. I have a cupboard full of oils but don’t really use them. This is the bare minimum of fruit and Veg that I buy and doesn’t include seasonal fruits and veg – I try to follow Dr.Greger’s Daily Dozen App as a guideline for my daily intake. Condiments aren’t included other than a few must-haves. I haven’t included herbs and spices. The majority of my fruit and Veg is organic

Fridge & Freezer

Fruit
  • Avocados
  • Bananas
  • Berries – Blueberries, Strawberries, Raspberries
  • Lemons
  • Oranges
  • Tomatoes
  • Peppers
Vegetables
  • Broccoli
  • Chestnut Mushrooms
  • Carrots
  • Cauliflower
  • Kale
  • Spinach
Etc
  • Coconut Milk/ Other plant milks
  • Hummus
  • Dairy Free Cheese
  • Dairy Free Margarine/Soft cheese
Freezer
  • Burgers
  • Falafels or Pakora
  • Frozen Vegetables – Peas, Carrots
  • Frozen fruit packs for smoothies
  • Ice Cream
  • Meat Free Mince (Clearspring offers a Soya Free option) 
  • Chicken Pieces (Quorn or supermarket own brands – handy for curries)
  • Wraps and Bread

Pantry

Nuts and Seeds
  • Chia Seeds
  • Flax Seeds
  • Hemp Seeds
  • Mixed Seeds – Sesame, Sunflower, Pumpkin
  • Nuts – Almonds, Cashews, Walnuts,

Powders

  • Cocoa Powder
  • Protein Powder
  • Spirulina Powder
  • Wheatgrass Powder
Grains and carbs
  • Noodles
  • Rice Cakes
  • Wholegrain Pasta and Spaghetti
  • Wholegrain Rice
Jars and Tins
  • Jars – Pasta Sauces, Curry Sauces
  • Tinned Beans – Black Beans, Baked Beans
  • Tinned Chickpeas
  • Tinned Veg – Carrots, Potatoes and Mushy peas.
  • Tinned Tomatoes
  • Tinned Soup
Other essentials
  • Medjool Dates (Medjool variety not essential but they’re damn tasty)
  • Agave Syrup (Golden Syrup, Maple Syrup are good alternatives) 
  • Coconut Aminos (Healthier Version of Soy Sauce) 
  • Cocoa Nibs
  • Gravy Granules (The original Bisto is Vegan and is a great substitute for beef stock cubes) 
  • Liquid Smoke
  • Marmite (Used as a stock cube) 
  • Nutritional Yeast/Nooch
  • Peanut Butter
  • Tahini
  • Flour (For Baking)

Snacks

  • Chocolate Covered Rice Cakes
  • Dried Mango or other fruit
  • Fruit bars/Protein Bars (Raw brownies are my favourite)
  • Popcorn
  • Crisps (Personally I don’t eat a lot of crisps, there’s plenty of Vegan ones out there) 

If there’s anything I’ve missed I will add it over time. Also, if you would prefer a more in-depth list i.e. with the brands that I use then let me know as this is quite an easy add-on, I have already added a few on where I deemed necessary.

I would love to hear what you think and what some of your essentials are. Hopefully, this will be a helpful tool for anything considering making the change.. Just let me know in a comment below.

 

 

2 Comments

  • Sam

    I just wanted to say thanks for this list! I’m currently trying to change my diet to a meat and dairy free one so this is very helpful.
    Please excuse my ignorance but does most meat free mince have soya in it? Quorn for example? I see that it’s on your list but you don’t eat soya.
    I’m sorry if I sound naive but I’m a complete newbie.
    Thank you
    Sam x

    • wallyjay

      Hello! No, I’m happy to help. I have updated the post to make it a little clearer on the Soya Free things. Depending on where you live there is a variety of options but unfortunately, the majority of meat-free mince options (In the UK) are made with Soya protein so not Soya free. There is one option I know of that is Vegan, Gluten-free and Soya free which is by ‘Clearspring’. Quorn also has egg in I believe so in my case isn’t an option for my Vegan lifestyle. Usually, I keep some frozen mince as a quick go to (usually to use once a month or so), otherwise, mushrooms or lentils are a great alternative and are often cheaper than the processed meats. Hope I’ve explained myself clearly, good luck in your journey! Let me know if you would benefit from any further posts or feel free to ask away and I will respond ASAP 🙂

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