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Vegan Grocery List That’s Universal
Although this is technically grocery list of vegan foods, it can be used to inform your decisions when shopping as a vegetarian or semi-vegetarian.
Healthy Fats
Healthy fats are a critical part of a plant-based fitness diet. Include a wide selection of items from this list to ensure a good balance of omega-3 and omega-6 essential fatty acids.
Utilize foods like avocado, nuts, and seeds for snacking, but keep an eye on the calorie intake.
- Almonds
- Avocado
- Cashews
- Edamame
- Hummus
- Non-dairy milk (coconut milk, almond, cashew, etc.)
- Nut butters (almond, peanut, cashew, etc.)
- Oils (flax seed, coconut oil, sesame, olive, canola, etc.)
- Pecans
- Seeds (flax, chia, pumpkin, sesame, sunflower seeds, etc.)
- Tahini
- Walnuts
The key here is variety. Load up on all the categories below. Be sure to hit your local farmers’ market if possible.
Fresh
- Apples
- Apricots
- Bananas
- Blackberries
- Blueberries
- Cantaloupe
- Cherries
- Grapefruit
- Grapes
- Kiwi
- Lemons
- Limes
- Mangos
- Nectarines
- Oranges
- Peaches
- Pears
- Plums
- Raspberries
- Strawberries
- Watermelon
Frozen
- Apples (sliced)
- Apricots (sliced)
- Bananas (sliced)
- Blueberries
- Currants
- Cranberries
- Dates
- Figs
- Fruit blends
- Mango (sliced)
- Raspberries
- Strawberries
- Sweet cherries
Tip: Hit the freezer. Frozen produce is usually flash frozen at its peak ripeness. This means your fruits and veggies will be more nutrient dense than the standard unfrozen produce.
The key here is variety. Load up on all the categories below. Be sure to get your leafy greens.
Fresh
- Asparagus
- Avocado
- Bell peppers
- Broccoli
- Carrots
- Cauliflower
- Celery
- Cucumbers
- Garlic
- Kale
- Lettuce
- Mushrooms
- Onions
- Romaine
- Salad mixes
- Snap peas
- Spinach
- Squash
- Tomatoes
- Zucchini
Frozen
- Asparagus
- Broccoli
- Corn
- Edamame
- Peas
- Spinach
- Stir-fry mixes
Grains, Beans & Legumes
Keep sprouted bread* on hand for making sandwiches for easy lunches. Stock up on a few different types of beans, legumes, and soy products. Mix and match them and add a vegetable side dish for a complete meal.
*Sprouted bread is a type of bread made from whole grains that have been allowed to sprout, or germinate. Sprouted grains contain less carbs, higher protein, and less fat when compared to whole grains.
Oatmeal is standard-issue for a quick, power-packed breakfast. Avoid instant oatmeal packets.
Beans and Legumes
- Black beans
- Chickpeas
- Hummus
- Kidney beans
- Lentils
- Veggie burgers
Soy Products
- Edamame
- Soy milk
- Tempeh
- Tofu
Whole Grains and Starches
- Brown rice
- Oatmeal
- Quinoa
- Russet potatoes
- Seitan
- Sweet potatoes
Non-Dairy Milk Products
Soy milk is great because it’s high in quality protein. Be sure to get non-GMO if possible. The unsweetened version of any of these milks offer the most flexibility for cooking.
- Almond milk
- Almond yogurt
- Coconut milk
- Coconut yogurt
- Flax milk
- Hemp milk
- Rice milk
- Soy milk
- Soy yogurt
Pantry Items
Keep a good selection of condiments, sweeteners, herbs, and spices on hand. They will give life to your meals.
Condiments
- Hummus
- Lemon/lime juice
- Mustard
- Nutritional yeast
- Salsa
- Soy sauce
- Sriracha
- Vegan mayo
- Vegetable bouillon
- Vinegar (white, balsamic)
Sweeteners
- Cane sugar, raw and organic
- Coconut sugar
- Dark chocolate chips, organic
- Dates
- Dried fruits
- Fruit preserves
- Maple syrup
- Molasses
- Stevia
Herbs and Spices
- Basil
- Chili powder
- Cinnamon
- Cumin
- Oregano
- Pepper
- Salt
- Thyme
- Turmeric
Cooking and Baking
- Apple cider vinegar
- Baking powder
- Baking soda
- Coconut oil
- Earth Balance Butter
- Ground flax seed
- Whole grain flour
- Yeast
Vegan Alternatives and Convenience Foods
Vegan alternatives and convenience foods have lots of great uses. They’re often loaded with protein, fortified with important nutrients like iron and vitamin B12, and are usually quick and easy to prepare. Many varieties are very tasty and sometimes shockingly similar to the real thing in flavor.
They’re useful for transitioning vegans as they become accustomed to a new diet, and are great for making delicious vegan versions of foods like burgers, hotdogs, pizza, mac ‘n’ cheese, nachos, and much more.
Most vegan substitutes are highly processed, so they’re best enjoyed in moderation and shouldn’t be relied on consistently for protein or vitamins.
There are quite a few great minimally processed options out there, too; look for veggie burgers made with a base of lentils or beans, marinated tempeh or tofu, seitan, nutritional yeast, unsweetened plant-based milks, and plain yogurts.
Dairy Alternatives
- Plant-based milks
- Plant-based yogurts
- Soy cheese
- Daiya cream cheese
- Daiya cheese
- Soy coffee creamers
- Earth Balance butter
Meat Substitutes
- Veggie or soy burgers
- Veggie or soy hotdogs
- Veggie sausages
- Tofurky deli slices
- Tofurky holiday roast
- Tempeh bacon
- Textured vegetable protein
Here are some tips to save you a few dollars:
- Skip the seitan, tofu, and tempeh; use plain old beans instead.
- Buy frozen fruits and veggies instead of fresh produce.
- When a recipe calls for fresh herbs, use dried instead.
- Make your meals with beans or grains and buy them in bulk at Costco or other wholesale store.
- Avoid processed foods whenever possible.
- Slow down on the nuts.
Vegan Recipe for Boosting Energy - BUTTERNUT SQUASH TOFU JAMBALAYA
This spicy vegan butternut squash dish has 17 grams of protein per serving.
Like veggie chili, you can easily make this hearty vegan recipe in much larger batches to help alleviate some of the cooking throughout the week. I added two possible modifications at the bottom.
Carbs: 53 | Fat: 7.5 | Protein: 17 | Calories: 338
Yield: 4 servings
Ingredients
- 4 cups butternut squash
- 2 cups of organic firm tofu
- 1 tbsp coconut oil
- ½ cup red pepper
- 1 clove garlic, minced
- 1 tomato, diced
- 1 tsp vegan Worcestershire sauce
- 2 tbsp hot sauce of choice
- 2 cups brown rice, cooked
- 2 cups organic vegetable stock (Emeril)
- 1 cup tomato sauce (Hunts)
- 1 tsp paprika and oregano
- 3 tsp cayenne pepper
- flaky sea salt and pepper, as needed
Possible Modifications
You can add some broccoli for some greens or you can swap the brown rice with quinoa for added protein.
Directions
- Get out a large bowl for the veggie prep. Dice the tomatoes. Peel and cut the butternut squash into ½ inch cubes. Cut the tofu in ½ inch cubes, as well.
- In a large skillet, heat coconut oil over medium heat. Add garlic, squash, tomatoes, and tofu.
- Continue to cook for 2-3 minutes then pour in the vegan Worcestershire sauce, hot sauce, and rice. Cook rice in mixture for 1-2 minutes before adding liquids.
- Finally, add remaining ingredients, bring to a boil, and reduce to let it simmer. Keep stirring off and on until the rice absorbs most of the liquid (approximately 20-30 minutes). Remove from heat and serve.
For more ideas about the vegan foods list for a vegetarian or semi-vegetarian athlete, watch this video - How to Build Muscle On A Vegan Diet - The In-Depth Guide
Author Bio:
Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.
A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.
The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants.
Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”
To find out more, visit the website at V3 Bodybuilding – Vegan Foods List for a Vegetarian or Semi-Vegetarian Athlete
