WEEKLY VEGAN SHOPPING LIST

whole food plant based weekly shop

Ever wondered what do vegans eat?

Are you looking to increase your intake of plant-based foods? Are you thinking about becoming vegan? Are you a long-time vegan looking for culinary inspiration? Here are two lists, the first is a list of vegan foods that we eat on a weekly basis and the second is a comprehensive list of plant based food ideas to consider cooking with.

Weekly Vegan Shopping List I have included foods we consume on a regular basis. Some of them we buy in bulk or do not need to be bought weekly.

Fruit

  • Apples
  • Dates
  • Lemons
  • Limes
  • Rhubarb
  • Strawberries
  • Tangerine

Bakery products

  • Baguette
  • Pita bread
  • Tortillas
  • Wholegrain/white bread

Grains

  • Amaranth
  • Bulgur wheat
  • Quinoa
  • Rice (Arborio, Basmati, Brown, Jasmine etc.)

Pasta and Noodles

  • Pasta (white, wholewheat)
  • Rice noodles
  • Udon noodles

Healthy/healthy-ish snacks

  • Dried fruit and berries
  • Rice cakes
  • Oat cakes

Veg

  • Asparagus
  • Garlic
  • Onions
  • Leeks
  • Broccoli
  • Bok choy
  • Peppers
  • Aubergine
  • Mushrooms (Button, Portobello, Chestnut, Oyster, Shiitake etc.)
  • Peas
  • Snap peas
  • Squash
  • Tomatoes
  • Courgettes
  • Beetroots
  • Carrots
  • Ginger
  • Potato (Russet, King Edward, new, Maris Pipers etc.)
  • Sweet potatoes
  • Rocket
  • Kale
  • Spinach
  • Swiss chard

Baking ingredients

  • All-purpose flour
  • Dates

Fridge section

  • Tofu (silken, extra firm, smoked, marinated)
  • Vegan butter
  • Filo/puff pastry
  • Houmous

Nuts and seeds

  • Almonds
  • Brazil nuts
  • Cashews
  • Peanut (technically a legume!)
  • Pine nuts
  • Pistachios
  • Chia seeds
  • Linseed (brown or golden)
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds

Legumes and Beans

(tinned or dried)

  • Black
  • Butter
  • Cannellini
  • Chickpeas
  • Kidney
  • Lentils (Green, Puy, Red etc)
  • Peas (Yellow split)

Condiments

  • Apple cider vinegar
  • Balsamic vinegar
  • Hot sauce
  • Ketchup
  • Mustard (Dijon, Wholegrain, English etc.) 
  • Soy sauce
  • Tamari
  • Veggie bouillon powder or cubes
  • Salt
  • Pepper

Tins and jars

  • Peanut butter (unsweetened)
  • Marmite
  • Tahini (sesame seed paste)
  • Chopped tomatoes
  • Tinned fruit (make sure they are in juice, not syrup)
  • Sauerkraut
  • Tomato puree
  • Nutritional yeast
  • Chopped garlic or ginger (for when you don’t have much time!)

Frozen foods

  • Edamame beans
  • Raspberries
  • Peas
  • Sweetcorn
  • Spinach
  • Linda McCartney sausages for emergencies
  • Textured vegetable protein

Herbs and Spices

  • Basil
  • Bay leaves
  • Cinnamon
  • Coriander
  • Cumin
  • Fenugreek
  • Mint
  • Nutmeg
  • Oregano
  • Parsley
  • Rosemary
  • Saffron
  • Thyme
  • Turmeric

Oils

  • Coconut oil
  • Extra-virgin olive oil
  • Toasted sesame oil

Comprehensive Vegan Shopping List Ideas of things you can include in your diet if you are reducing the amount of meat you consume or are fully vegan.

Fruit

  • Apples
  • Apricots
  • Bananas
  • Blackberries
  • Blueberries
  • Cherries
  • Cranberries
  • Currants
  • Dates
  • Figs
  • Grapefruit
  • Grapes
  • Kiwis
  • Lemons
  • Limes
  • Mangos
  • Melons (cantaloupe, honeydew etc.)
  • Nectarines
  • Olives
  • Oranges
  • Papayas
  • Peaches
  • Pears
  • Pineapples
  • Plums
  • Pomegranates
  • Raspberries
  • Rhubarb
  • Star fruit
  • Strawberries
  • Tangerine
  • Watermelon

Grains

  • Amaranth
  • Barley
  • Buckwheat
  • Bulgur wheat
  • Farro
  • Millet
  • Quinoa
  • Rice (Arborio, Basmati, Brown, Jasmine etc.)
  • Rye berries
  • Spelt berries
  • Popcorn kernels
  • Teff
  • Wheat berries

Bakery products

  • Bagels
  • Baguette
  • Naan bread
  • Pita bread
  • Sourdough bread
  • Taco shells
  • Tortillas
  • Wholegrain/white bread

Veg

  • Asparagus
  • Celery
  • Fennel
  • Garlic
  • Spring onion
  • Leeks
  • Onions
  • Shallots
  • Artichokes
  • Broccoli
  • Bok choy
  • Cauliflower
  • Brussels sprouts
  • Cabbage- green, red or savoy
  • Avocados
  • Pepper (red, green, yellow and orange)
  • Bitter melon
  • Sweetcorn
  • Cucumber
  • Aubergine
  • Mushrooms (Button, Portobello, Chestnut, Oyster, Shiitake etc.)
  • Peas
  • Okra
  • Pumpkin
  • Snap peas
  • Squash
  • Tomatoes
  • Winter melon
  • Courgettes
  • Beetroot
  • Carrots
  • Ginger
  • Parsnips
  • Potatoes (Russet, King Edward, new, Maris Pipers etc.)
  • Radish
  • Sweet potatoes
  • Yam
  • Rocket
  • Chard
  • Collard greens
  • Endives
  • Kale
  • Lettuce
  • Pea shoots
  • Spinach
  • Swiss chard

Oils

  • Coconut oil
  • Extra-virgin olive oil
  • Flaxseed oil
  • Hemp oil
  • Toasted sesame oil

Fridge section

  • Tofu (silken, extra firm, smoked, marinated)
  • Yogurt: soy, coconut, or almond
  • Vegan cheese (Violite and Sheese are the best ones I have found)
  • Seitan
  • Tempeh
  • Vegan butter
  • Filo/puff pastry
  • Houmous

Nuts and seeds

  • Almonds
  • Brazil nuts
  • Cashews
  • Chestnuts
  • Coconut
  • Gingko nuts
  • Hazelnuts
  • Macadamia nuts
  • Peanut (technically a legume!)
  • Pecans
  • Pine nuts
  • Pistachios
  • Walnuts
  • Chia
  • Linseed (brown or golden)
  • Hemp
  • Poppy
  • Pumpkin
  • Sesame
  • Sunflower

Tins and jars

  • Peanut butter (unsweetened)
  • Marmite
  • Artichoke hearts
  • Bamboo shoots
  • Tahini (sesame seed paste)
  • Chopped tomatoes
  • Water chestnuts
  • Tinned fruit (make sure they are in juice, not syrup)
  • Sauerkraut
  • Tomato puree
  • Sundried tomatoes
  • Nutritional yeast
  • Chopped garlic or ginger (for when you don’t have much time!)

Pasta and Noodles

  • Pasta (white, wholewheat, edamame, quinoa rice etc)
  • Soba noodles
  • Rice noodles
  • Udon noodles

Baking ingredients

  • Flours & meals (All-purpose wheat, almond , chickpea, coconut, grits, oat, quinoa etc)
  • Ground flaxseed, Chia seeds or a banana (egg alternative)
  • Baking powder
  • Baking soda
  • Cocoa powder
  • Cornflour
  • Dark chocolate bars or chips (70% or more cocoa content)
  • Shredded coconut (unsweetened)
  • Vanilla beans
  • Vanilla extract
  • Agave nectar
  • Blackstrap molasses
  • Sugar (granulated, brown, caster, coconut etc)
  • Dates (Medjool or normal) 

Legumes and Beans

(tinned or dried)

  • Adzuki
  • Black
  • Butter
  • Cannellini
  • Chickpeas
  • Fava
  • Flageolet
  • Kidney
  • Mung
  • Navy
  • Pinto
  • Lentils (Beluga Brown, Green, Puy, Red etc)
  • Peas (Black-eyed, Green split, Yellow split, Chana dal etc.)

Condiments

  • Apple cider vinegar
  • Balsamic vinegar
  • Chilli oil
  • Chutney
  • Hot sauce
  • Ketchup
  • Brown sauce
  • Miso paste
  • Mustard (Dijon, Wholegrain, English etc.) 
  • Soy sauce
  • Tamari
  • Veggie bouillon powder or cubes
  • Salt
  • Pepper

Frozen foods

  • Edamame (soy beans/pods)
  • Fruit (strawberries, blueberries, mango, raspberries, etc.)
  • Veg (peas, spinach, carrots, cauliflower, etc.)
  • Fake meats (vegan labelled Quorn, Linda McCartney etc.)
  • Textured vegetable protein

Healthy/healthy-ish snacks

  • Apple chips
  • Cereal (ideally unsweetened)
  • Dried fruit and berries
  • Dry roasted edamame
  • Granola bars
  • Protein/energy bars
  • Raisins
  • Rice cakes
  • Rice, lentil, and/or seed crackers
  • Oat cakes

Herbs and Spices

  • Allspice
  • Basil
  • Bay leaves
  • Black peppercorns
  • Caraway
  • Cardamom
  • Chamomile
  • Chives
  • Parsley
  • Cinnamon
  • Cloves
  • Coriander
  • Cumin
  • Dill
  • Fenugreek
  • Horseradish
  • Lemongrass
  • Marjoram
  • Mint
  • Mustard seed
  • Nutmeg
  • Oregano
  • Parsley
  • Rosemary
  • Saffron
  • Sage
  • Star anise
  • Tarragon
  • Thyme
  • Turmeric

Questions about any items on the lists? Suggestions to add? Want to chat about getting online personal training? Just want to say hello? Please get in touch at [email protected]

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