Here’s a template vegan grocery list that will make sure you’re buying everything you need to meet all your nutrient requirements on a plant-based diet. This grocery list is partly based on Dr Michael Greger’s Daily Dozen app, which has a handy checklist of the things you should be buying to achieve a wholesome plant-based diet.
I usually aim for a variety of fruits that are almost always in season and that cover all the spectrum. Both fresh or frozen are fine:
Most of your micro-nutrients will come from vegetables. A good variety would include:
- Sweet potatoes
Grains will provide you with the bulk of your calories and energy. The most nutritious ones are:
- Whole grain bread
Where do vegans get their protein and iron? Legumes! Add some of these to your shopping cart:
- Black beans
- Kidney beans
- Butter beans
- Split peas
The amazing thing about these is that they’re so cheap, but packed with nutrients. I aim to get 7 cans or legumes per week so I have one serving every day.
Nuts and Seeds
These will provide your omega-3 fatty acids and other essential fats. I like to keep it simple, so I usually go for:
- Ground flaxseed (high in omega-3)
- Peanut butter
Meat and Dairy alternatives
Even though it is not necessary to consume fake meats or dairy alternatives to meet any of your daily nutrient requirements, some of us like the addition to their meals. They do provide a high protein content for what that’s worth. Some examples you can buy include:
- Soy milk (or your preferred dairy-free milk)
- Tofu, like this one
- Vegan chicken nuggets
- Vegan sausages
Herbs and Spices
You can add flavour to your food in almost any way you’d like, and almost all herbs and spices add some nutritional value to your diet. I do recommend you consume the following, however:
- Iodised salt (Iodine is hard to get as a vegan, so I just get it through fortified salt)
Most nutrients on a vegan diet can be obtained through eating a variety of foods. However, most nutrition professionals recommend that vegans take the following two supplements (unless you’re sure you’re getting enough through fortified foods like soy milk or morning cereals):
- Vitamin B12, read why here. I’ve tried and recommend the following:
- Vitamin D, read why here. This is the one I take:
Both of these supplements are very cheap, and last for months, so they won’t add much to your weekly grocery shopping cost.
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