Vegan shopping list

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Get started on your vegan journey with this handy shopping list. You might feel daunted when first shopping for vegan goodies, but most staples such as vegetables, pasta and rice are already vegan, and it’s easy to find alternatives and new foods to try.

You don’t need to buy all the items on the list, what you need will depend on your personal taste and what you choose to cook.  Check out step 2 of our guide to going vegan Decide what to eat, our 7 day menu plan and recipes for more tips and meal inspiration.

Dairy alternatives

Try specialist vegan or supermarket own brands

  • plant based milks e.g. soya, oat, coconut and almond
  • vegan cheese
  • vegan mayo
  • dairy free spread
  • vegan cream
  • vegan yoghurt/soya desserts/custard
  • vegan ice cream

Fruit and vegetables

  • onions
  • garlic
  • potatoes
  • selection of vegetables, for cooking and in salads
  • fresh fruit
  • frozen vegetables e.g. peas, spinach, sweetcorn, beans
  • frozen fruit e.g berries

Grains

  • rice
  • pasta
  • cous cous
  • millet
  • quinoa

Pulses, beans and other protein

  • tinned and/or dried pulses e.g chickpeas, red kidney beans, adzuki beans, lentils, black eyed beans, butter beans
  • bean sprouts
  • tofu – plain/smoked/marinated (usefully found in the chilled section, though some can be ambient e.g silken or braised)
  • seitan (wheat gluten)
  • TVP chunks and mince

Nuts and seeds

  • nuts e.g walnuts, cashews, brazils
  • seeds e.g pumpkin seeds, flax seeds (pre-ground or grind) chia seeds

Oils

  • vegetable (rapeseed) oil
  • olive oil
  • flax oil

Sauces and cooking ingredients

  • coconut milk
  • tinned tomatoes and or passatta
  • tomato puree
  • cooking sauces
  • salad dressing
  • soya sauce or tamari
  • vinegar (e.g cider vinegar, balsamic)
  • lemon juice or fresh lemons
  • engevita yeast flakes
  • vegetable stock e.g vegetable bouillon
  • seaweed e.g nori, arame
  • tinned jackfruit
  • flour

Convenience foods

Supermarkets now have their own brand vegan convenience food, and there are also specialist brands found in supermarkets and wholefood shops

  • meat substitutes-frozen or chilled e.g mince, sausages
  • bean or fake meat burgers
  • falafel
  • ready meals
  • vegan pizza
  • baked beans
  • tinned or chilled soup

Dips and spreads

  • houmous
  • yeast extract –make sure B12 fortified
  • tahini
  • peanut
  • nut butters e.g. almond, cashew
  • pate e.g granovita, redwoods

Snacks/cereal and sweet treats

  • oats and/or vegan cereal
  • bread/oat cakes/rice cakes/crackers
  • fruit and nut bars/flapjacks
  • chocolate- most plain chocolate is vegan but check the ingredients. There are also many specialist brands of “mylk” chocolate and supermarkets have their own brands in the free from section

 

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