Vegan grocery list for beginners



Whether you are new to a plant-based diet or if you are already vegan, challenge yourself to go whole food plant-based, integrating fruits, vegetables, legumes, whole grains, and cutting out processed foods! Following a plant based diet doesn't have to be complicated and I hope this list will make it easier when you do your grocery shopping.



Foods to avoid when following a Whole Food Plant Based diet


*Refined carbohydrates including white rice and bread, crackers, cookies, cakes, and muffins made with white flour

*Limit added Oils and eliminate ALL processed foods

*ALL animal products

*Meat, Poultry and fish

*Dairy Products and eggs


To put together your weekly grocery list, I’d suggest taking some time at the start of the week and making a meal plan for the week.


This is not a diet plan however if you are looking for a healthy and sustainable way to achieve weightloss then this way of eating works.


If you are super busy or simply don't know what meals to make, then try out my 7 Day plant-based meal plan delivered to your inbox every week.



Whole grains


  • Rice

  • Quinoa

  • Buckwheat

  • Bulgur

  • Whole Grain Pasta

  • Pastas ( made from whole grains such as lentils, quinoa)

  • Amaranth

  • Oats

  • Millet



Legumes and Beans


Legumes and Beans are a great source of protein

  • Canned and Dried Beans

  • Kidney Beans

  • Pinto Beans

  • Mixed Beans

  • Black eyed Beans

  • Black Beans

  • Chickpeas

  • White Beans

  • Lentils (green, yellow, orange)

  • Peas

  • Tofu



Nuts & Seeds



  • Pumpkin seeds

  • Pine Seeds

  • Chia seeds

  • Flax seeds

  • Almonds

  • Cashews

  • Peanuts

(Seeds should be unsalted)



DAIRY ALTERNATIVES



  • Coconut Milk

  • Oat milk

  • Cashew milk

  • Soy Milk

  • Almond Milk

  • Rice Milk

  • Plant based Butter

  • Plant based mayo

  • Plant based cheese



SWEETENERS AND SNACKS




  • Dark chocolate

  • Nut Butters

  • Dates

  • Maple syrup

  • Agave syrup

  • Date syrup

  • Coconut Palm sugar

  • Hummus

  • Baba Ghanoush (aka eggplant dip )


CONDIMENTS AND SPICES


Condiments and spices add more flavour to dishes

  • Coriander

  • Parsley

  • Basil

  • Turmeric

  • Ginger

  • Chili

  • Cumin

  • Black Pepper

  • Cinnamon powder

  • Garlic powder

  • Himalayan salt

  • All types of fresh herbs and dried herbs

  • Vegetable Broth

  • Nutritional Yeast


VEGETABLES



  • Broccoli

  • Kale

  • Lettuce

  • Cabbage

  • Argula

  • Spinach

  • Mushrooms

  • Potato

  • Sweet potatoes

  • Sea Veggies

  • Capsicum

  • Egg Plant

  • Cucumbers

  • Tomatoes

  • Potato

  • Sweet potato

  • Long Green Beans

  • Carrots

  • Celery


FRUITS



  • Berries

  • Oranges

  • Apples

  • Avocado

  • Pears

  • Melons

  • Banana

Anything you like which is local and seasonal





FEEL AMAZING


Feel lighter, healthier, and empowered.


Get ready to live your best life, and live it to the fullest.



How I can help?



Meal planning will be very important during this transition especially at the start, as a plantbased health coach I offer whole food plant-based meal plans that are custom made to your health goals and so delicious that can be enjoyed by the entire family! This could help you save you time wondering what meals to prepare and take away the stress of wondering if they have all the nutrients they need, The meal plans come with the nutrition labels also.


If you would like to try a 2-day meal plan get in touch, and I would be happy to share this with you.



Please share this post with anyone who might benefit from this grocery list.




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Suzanne Saleh

© 2019 by Suzanne Saleh

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