Vegan Grocery List For Beginners (Printable PDF)

If going vegan seems appealing to you but grocery shopping for plant-based food feels overwhelming, you’ve come to the right place!

Buying food at the store can be tedious, especially if you are on a budget or feel overwhelmed with all the sneaky non-vegan ingredients.

Our grocery list can be the key to happy, easy shopping — just print it, circle or highlight the items you need and add whatever else you want to get.

Grab our printable vegan grocery list PDF below and enjoy our shopping tips!

Vegan food lists

Sneaky animal-based ingredients

• Casein
• Whey
• Lanolin
• Rennet
• Shellac
• Lactose
• Collagen
• Glycerin
• Lard

How to build your vegan grocery list

From fresh produce and grains to legumes, nuts, seeds, tasty condiments, baking items, meat and dairy replacements and — last but not least — snacks and treats, you’ll find everything you need.

Be sure to take taste preferences, allergies, budgeting, seasonality and other variables into account when building your own vegan grocery list.

Vegetables

Take seasonality into account and choose those that you already like. Add as many colors as you can to your plate!

Fresh vegetables

• Cruciferous veggies: broccoli, cauliflower, kale, Brussels sprouts, kohlrabi, cabbage
• Leafy greens: spinach, lettuce, arugula, collard greens, swiss chard, romaine
• Nightshades: eggplant, bell peppers, hot peppers, tomatoes
• Starchy vegetables: potatoes, sweet potatoes, yams, taro, parsnips, beets, carrots
• Winter squash: pumpkin, butternut, kabocha, acorn
• Allium vegetables: onions, scallions, garlic, leeks, chives, shallots
• Mushrooms
• Asparagus, artichokes, celery
• Cucumber, avocado
• Green beans, snow peas, snap peas

Frozen vegetables

Have a few bags of different frozen vegetables on hand in case you’re running out of fresh ones or don’t have the time to go to the store!

They are nutritious and budget-friendly but can contain butter or other non-vegan ingredients, so check the label.

• Asparagus
• Baby lima beans
• Broccoli, cauliflower, Brussels sprouts
• Corn, winter squash, sweet potato
• Green beans, peas
• Mixed vegetables
• Spinach
• Hash brown shreds

Canned vegetables

There are few pantry staples that beat the convenience of canned vegetables! They are perfect emergency food — just look at these vegan recipes made from pantry items.

• Whole or diced tomatoes
• Tomato paste or sauce
• Vegetable soup
• Corn
• Peas, green beans, carrots
• Mushrooms
• Roasted red peppers
• Artichokes
• Pumpkin puree
• Olives, pickled vegetables
• Sauerkraut, kimchi
• Sun-dried tomatoes

Grains

Around 50% of your grain intake should come from whole grains, according to the USDA.

There are low-fiber and high-fiber grains, bread, pasta, and more choices in this section!

• Brown rice, wild rice, white rice
• Quinoa, millet, farro
• Couscous, bulgur
• Oats: steel-cut, rolled, instant
• Corn, cornflakes, popcorn kernels
• Buckwheat, amaranth, teff
• Wheat, rye or spelt berries, kamut
• Rice cakes, corn cakes
• Bread, rolls, tortillas, muffins
• Cereals like shredded wheat
• Pasta
• Flour

Legumes

Legumes are high in plant-based protein, fiber, complex carbs, and many minerals. Use them for hummus, Mexican recipes, burgers, and more!

If you have time to cook your own beans or lentils from scratch, then this will drastically lower your grocery bills! Always have some canned beans in your cupboard, too.

• Kidney beans
• Black beans
• Cannellini and white beans
• Navy, pinto, fava beans
• Black-eyed peas
• Chickpeas
• Lima beans
• Split peas, yellow and green
• Lentils: green, brown, red, yellow
• Bean soups or chili
• Baked beans
• Flour made from chickpeas, mung beans, soy

Soy products

Soy’s uses are practically endless, as you can see in our soy guide and silken tofu recipe collection. Plus, soy is really nutritious!

• Tofu: plain, smoked, marinated, silken
• Textured vegetable protein
• Soy curls
• Tempeh
• Edamame
• Soy milk
• Soy yogurt
• Natto

Fruits

Fruit provides you with a good amount of fiber, vitamins, and antioxidants, and rotating different types offers you a large range of phytonutrients.

Fruit can be added to oatmeal or porridge, breakfast cereal, smoothies, salads, in baking, or used as a simple snack.

Fresh fruit

Focus on what’s in season and what you like the most! Here are some common choices, both local and exotic (depending on where you live).

• Apples, pears
• Blueberries, raspberries, strawberries, blackberries
• Grapes
• Figs
• Kiwi
• Pomegranate
• Bananas, mangoes, pineapple
• Oranges, lemons, limes, grapefruit
• Watermelon, honeydew, cantaloupe
• Nectarines, apricots, plums, cherries
• Passionfruit, dragon fruit, lychee, guava, jackfruit

Frozen fruit

Before fruits are frozen, they’re picked when they are really ripe. Frozen fruit helps reduce food waste, extends shelf life and is super handy!

This not only adds more variety to your diet during the winter months, but it also offers a nice texture to any smoothie.

• Blueberries, strawberries, raspberries
• Cherries
• Mangoes
• Pineapple
• Peaches
• Mixed fruit

Dried fruit

Due to the way they are processed, dried fruits have a lower amount of water – which makes them taste really sweet! This also means that they are shelf-stable and higher in calories.

Use them as a wholesome sweetener and check out your recipes below for examples!

• Dates
• Figs
• Mulberries
• Raisins
• Prunes
• Cranberries
• Goji berries
• Apricots 
• Mangoes, pineapple
• Apple or banana chips

Canned fruit

Most canned fruit comes with quite a bit of added sugar, so don’t rely in them too much.

However, some canned fruit products (e.g. apple sauce) are easy to find added sugar-free.

• Apple sauce
• Diced pears, pineapples, mangoes
• Whole or halved peaches
• Fruit cocktail
• Mandarin oranges

Nuts & seeds

Nuts and seeds are great sources of protein, fiber, minerals, and vitamins — which makes them awesome little powerhouses!

These healthy fats are great for topping your salads or bowls, adding to oatmeal or smoothies, or making into milk or coffee creamer!

• Nuts: almonds, walnuts, pecans, hazelnuts, cashews, macadamia, Brazil nuts, pistachios, pine nuts
• Seeds: chia, hemp, flax, sesame, pumpkin, sunflower
• Nut Butter: almond, cashew, peanut, macadamia, coconut
• Seed Butter: tahini, pumpkin seed, sunflower seed 

Condiments

Make your food taste fantastic with this huge selection of vegan-friendly condiments! Stock up on some basic pantry spices, get a couple of sauces, or make them yourself (recipes below.)

Herbs & spices

• Italian herb mix, basil, oregano, thyme, marjoram, rosemary
• Salt, black salt (tastes like eggs!)
• Pepper, red pepper, cayenne
• Garlic & onion powder
• Paprika, smoked paprika, chili powder
• Ginger, turmeric, cumin, coriander, curry powder
• Parsley, cilantro, dill
• Sage, saffron, bay leaves
• Cocoa, cinnamon, vanilla
• Cloves, celery seed, anise, nutmeg
• Mixes like cajun, chipotle, garam masala

Dips & sauces

• Soy sauce, tamari, miso
• Ketchup, mustard
• BBQ sauce, cocktail sauce
• Relish
• Hot sauce, sriracha
• Salsa, sweet chili sauce
• Hummus, guacamole
• Vegan mayo (i.e. Veganaise)
• Vegan salad dressings
• Dairy-free cheese sauce mixes
• Gravy 

Vegan flavorings

• Vinegar: balsamic, white, apple cider, rice
• Oil: olive, sesame, canola, peanut, coconut, flax
• Vegetable stock or broth
• Liquid smoke
• Bottled lemon juice
• Capers
• Curry paste
• Sambal oelek
• Harissa
• Nutritional yeast
• Vegemite 
• Seaweed: kombu, wakame, nori

Baking & cooking items

• Vegan sugar: brown, coconut, beet, cane
• Syrup: maple, agave, coconut, date, rice
• Molasses, bee-free honee
• Fruit preserves
• Stevia, xylitol, erythritol
• Flours: wheat, chickpea, coconut, almond
• Baking powder & soda, yeast
• Vegan chocolate chips
• Coconut shreds or flakes
• Potato or corn starch
• Arrowroot powder
• Waffle, brownie or pancake mixes
• Pudding mixes
• Vanilla, peppermint or almond extracts

Dairy replacements

There are so many delicious dairy replacements in stores these days! They don’t always imitate dairy products 100% but with all those different flavors, we’re positive you’ll find something you like.

Common brands include Silk, Daiya, Miyoko, So Delicious, Oatly and Chao.

Try to get fortified plant-based milk alternatives for some extra calcium, B12, iodine and vitamin D in your diet!

• Dairy-free milk: almond, cashew, oat, rice, hemp, coconut, flax
• Flavored vegan milk alternatives
• Dairy-free yogurt: almond, coconut, cashew, oat
• Vegan sour cream and ranch
• Dairy-free creamer
• Vegan cream cheese or ricotta
• Vegan cheese: shreds, slices, blocks, parmesan
• Dairy-free ice cream: coconut, cashew, soy, oat
• Homemade vegan ice cream from frozen fruit or coconut milk
• Margarine or vegan butter
• Vegan pudding cups
• Soy, rice, hemp or pea protein powders

Meat replacements

Apart from using good old beans or tofu to replace meat in your dishes, you can also choose to get some prepared vegan meat alternatives at the store!

Common brands include Tofurky, Beyond Meat, Gardein, Field Roast, and Boca.

Their composition, flavor, and texture can vary widely, and we encourage you to try a few to find the ones you like the most!

• Textured vegetable protein
• Pulled jackfruit
• Vegan burgers: veggie or legume-based
• Vegan sausages, hotdogs
• Vegan nuggets, deli slices
• Plant-based crumbles, cutlets, beef strips
• Seitan or wheat gluten
• Coconut or tempeh bacon

Snacks & treats

Welcome to the fun section! Find delicious sweet, crispy, crunchy and creamy goodness here.

The nice thing here is that you don’t have to rely on specifically labeled “vegan” foods – there are many snacks and treats that are “accidentally vegan” by default.

Watch out for less-obvious animal-derived ingredients like whey, gelatine or egg whites!

• Vegan nut and seed bars
• Flapjacks or oat bars
• Dark chocolate or other vegan chocolate
• Vegan cookies (hello, Oreos!)
• Crackers and chips
• Popcorn, pretzels
• Trailmix
• Jams, jellies
• Frozen pizza, waffles, fries, potato wedges
• Vegan dumplings
• Vegetable spring rolls, ramen
• Frozen soft pretzels, puff pastry, croissants

Beverages

Almost all beverages are fully plant-based by default — the most common exception being dairy-based beverages like hot chocolate or cappuccino.

However, juice, wine and beer can all be made using fish bladders during the filtering process. Companies usually don’t let you know about that but some brands have chosen to add a “vegan” label to their products.

Check out this resource for specific vegan beverages or browse Barnivore for a vegan beer, wine and liquor guide.

• Tea: herbal, hibiscus, ginger, green, black, chai
• Coffee, cold brew
• Kombucha
• Fruit & vegetable juices
• Smoothies
• LaCroix, flavored and sparkling waters
• Most sodas
• Vegan hot chocolate
• Vegan wine & beer

Shopping tips

Creating a sensible grocery list is much easier if you know what you’ll be making over the next few days or week!

Check out the following guides to learn more.

Free shopping list PDF

Download a copy of our vegan shopping list and cross out what you don’t want or highlight what you need.

You’ll also find a handy list with common sneaky non-vegan ingredients in everyday food items in the free download!

Further reading

• Start a Plant-Based Diet
• Types of Plant-Based Diets
• 7-Day Vegan Challenge
• Vegan Nutrition Guide
• Food Combining Tips