Vegan Grocery Shopping Checklist

🥦 Produce

• Spinach, kale, arugula, romaine
• Broccoli, cauliflower, Brussels sprouts
• Carrots, celery, and cucumbers
• Bell peppers (red, yellow, green)
• Tomatoes (fresh, cherry, grape)
• Avocados
• Sweet potatoes, regular potatoes
• Onions, garlic, and shallots
• Zucchini, eggplant, mushrooms
• Apples, bananas, oranges
• Berries (strawberries, blueberries, raspberries)
• Lemons, limes
• Grapes, mangoes, melons
• Fresh herbs (cilantro, parsley, basil)

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🌾 Grains & Legumes

• Quinoa
• Brown rice or jasmine rice
• Rolled oats or steel-cut oats
• Whole wheat bread/tortillas (check for honey or dairy)
• Whole grain pasta or lentil/chickpea pasta
• Canned or dried beans (black, pinto, chickpeas, kidney)
• Lentils (brown, red, green)
• Barley, bulgur, farro
• Popcorn kernels

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🥜 Protein Sources

• Tofu (firm, silken)
• Tempeh
• Seitan
• Edamame (fresh or frozen)
• Nuts (almonds, cashews, walnuts, etc.)
• Nut butters (peanut, almond, cashew – check for added sugar/oil)
• Seeds (chia, flax, hemp, sunflower, pumpkin)
• Plant-based protein powder

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🥥 Dairy Alternatives

• Plant-based milks (almond, oat, soy, coconut, cashew)
• Vegan yogurt (coconut, almond, soy-based)
• Vegan cheese (shreds, slices, cream cheese)
• Vegan butter/margarine
• Vegan sour cream

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🍅 Canned & Jarred Goods

• Canned tomatoes (diced, crushed, paste)
• Coconut milk (full-fat and lite)
• Canned beans
• Tomato sauce or marinara (check ingredients)
• Vegetable broth or bouillon
• Olives, capers, pickles
• Nut-based sauces (like tahini)
• Salsa and hummus

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🧂 Spices, Oils & Condiments

• Olive oil, avocado oil, sesame oil
• Balsamic, apple cider, and rice vinegar
• Soy sauce or tamari
• Hot sauce, sriracha
• Dijon or yellow mustard
• Nutritional yeast
• Maple syrup or agave
• Salt, black pepper
• Garlic powder, onion powder
• Cumin, paprika, chili powder
• Italian seasoning, curry powder, turmeric

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🧊 Frozen Foods

• Frozen fruits (for smoothies)
• Frozen vegetables (spinach, peas, corn, mixed veggies)
• Vegan burgers or meat alternatives
• Vegan pizza or meals (check for clean labels)
• Frozen edamame

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🍫 Snacks & Treats

• Vegan granola bars
• Dark chocolate (check for dairy-free)
• Trail mix
• Rice cakes
• Seaweed snacks
• Vegan ice cream or sorbet

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Start Your Dietary Journey

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