Vegan Groceries
Ingredient Index Vegan Living 101

Essential Groceries to Kickstart Your Vegan Journey

Beginning a vegan lifestyle can be difficult, especially when learning how to navigate the grocery store in a new way. However, finding alternative methods to create fully-balanced vegan meals is easier than you think.

Whether you’re newly vegan or looking for some new ideas to stock up your kitchen, it never hurts to get some inspiration from someone else’s fridge. Read on to find our vegan staples shopping list and make your next grocery trip a breeze.

By: Emily Dinenberg

Grains

Grains are extremely beneficial as they contain many essential nutrients, including fiber, B vitamins, and minerals, such as iron and magnesium. Consuming a healthy portion of grains has also been proven to reduce your blood cholesterol levels and lower your risk for heart disease! The recommended serving of grains is about three to eight ounces, depending on your individual caloric needs.

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Here are some of our favorites you can try:

  • Brown Rice (we like it more than white rice due to its higher fiber content)

  • Barley

  • Quinoa (this is actually a seed!)

  • Rolled Oats

  • Whole Wheat bread

  • Whole Wheat Pitas

Put your grains to good use! Check out some of our favorite recipes to spice up your oatmeal

Legumes/Beans

One of the major criticisms vegans often hear is that they’re at risk of consuming less protein than necessary. However, a major source of protein can be taken in through consumption of legumes and beans! In fact, About ½ cup of beans provides up to 7 grams of protein (the same as 1 oz. of fish or chicken).

Legumes and beans have a low glycemic index, making them a perfect combination of complex carbohydrates and protein. Additionally, legumes and beans are packed with nutrients, like antioxidants, and vitamins and minerals, like copper, magnesium, and potassium – many of which we don’t get enough of daily. The best part about beans and legumes is their versatility. They can be eaten plain, thrown in with grains, or even in a salad.

We love:

  • Black beans

  • Pinto beans

  • Lentils of all types – check out our lentil guide here!

  • Chickpeas

You don’t have to consume all your legumes and beans plain. Try out a legume pasta, like Sundried Tomato Lentil Pasta for a new spin on a favorite dish.

Greens

We all know salads are healthy and delicious, but why is that, exactly? Leafy vegetables are low in calories, but more importantly, they’re packed with fiber, vitamin C, potassium, iron, and magnesium. They’re even rich in folic acid! Green, leafy vegetables are also full of beta-carotene, which improves your immune system when converted to vitamin A!

If you haven’t already, add these to your grocery list:vegan groceries

  • Romaine

  • Kale

  • Spinach

  • Arugula

Simplify your salad meal prep with these irresistible mason jar recipes

Vegetables

It’s no secret that vegetables are an essential component of a healthy diet. While each vegetable has its own unique and beneficial nutritional profile, they all contain vital nutrients, including fiber, folic acid vitamins A, E, and C, and potassium. In addition, they can help maintain a healthy blood pressure, and reduce your risk for heart disease!

We like to look for vegetables that are in season, but here are some of the regulars we always reach for:

vegan groceries

  • Zucchini

  • Green beans

  • Frozen vegetables (find them in variety packages for easy meal prep)

  • Broccoli

  • Carrot

  • Peppers

  • Onions/Garlic (great as a base for any dish)

  • Mushrooms

  • Corn

Starches

Healthy starches are often high in fiber, which promotes healthy digestion and controls blood sugar levels. They’re also vital sources of energy and fuel for your body throughout the day!

Here are our favorites:

Give yourself a break from the kitchen and try these simple slow cooker mashed potatoes.

Fruits

Fruits are an amazing source of vitamins and minerals, and come in such a large variety that everyone has a favorite. They’re rich in healthy sugars, fiber, and antioxidants. Any fruit is an excellent inclusion into a vegan diet, so go ahead and pick your favorites!

vegan groceries

We like to try out different fruits as they come in season, but we always try and reach for these:

  • Apples

  • Bananas

  • Oranges

  • Frozen fruit mixes (perfect to throw in smoothies, oatmeal or eat on their own!)

  • Cucumbers

  • Avocados

  • Mixed berries

Seeds/Nuts

They may be small, but nuts and seeds pack in a ton of vital nutrients in one small serving. You should aim to try a variety of different nuts and seeds, as they all contain different vitamins and minerals. However, they all contain protein, healthy fats, which manage your body’s inflammation, fiber, and minerals, such as zinc and phosphorus.

Vegan Groceries

Here are some you should reach for next:

Did you know chia seeds can help prevent hair loss? Find out how you can remedy hair loss even more through a plant-based diet!

Herbs/Spices

Herbs and spices are not only great additions to meals for garnish and flavor, but they’re also full of essential nutrients for soothing inflammation, preventing infection, and improving your body’s absorption of other nutrients from foods.

Here are a few of our pantry staples:

  • Cilantro

  • Parsleyvegan groceries

  • Basil

  • Dill

  • Mint

  • Tumeric

  • Cinnamon

  • Cayenne

  • Ginger




One essential component of many vegan and vegetarian diets is a Vitamin B-12 supplement, which may be a challenge to get in a typical vegan diet. B-12 keeps your blood cells healthy, creates DNA, and prevents Anemia! You can find these supplements at your grocery store or local health food store and follow the bottle’s directions or consult with your doctor.

Vitamins aren’t just for aiding your diet, they can also be used to boost hair growth! Check out these 4 vitamins and minerals that can strengthen your tresses

Grocery shopping can be intimidating, but the process is made so much easier when you know what you’re looking for and why. Whether you’re just about to begin a vegan journey, or you’re a plant-based pro, it never hurts to come prepared.

Is there a vegan staple on your shopping list that we didn’t mention? Help our list grow by adding suggestions in the comments!

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