Published on February 6th, 2012 | by Heather Nauta2
Eating Vegan: Healthy Grocery List To Stock Your Kitchen
A good grocery list is the first step on your way to success with a healthy vegan diet. If your cupboards and fridge are full of junk, that’s what you’ll eat. If you fill your kitchen with healthy foods instead, you’ll make it much easier to follow through and achieve your goals…
As a holistic nutritionist, I’m always getting asked what I eat on a regular basis. This list of healthy foods shows you exactly what I buy and eat.
Since I eat a vegan diet, you won’t find any meat, dairy, eggs or honey on the list. Even if you don’t want to eat 100% vegan yet, get these foods on your list because a plant-rich diet has tons of benefits.
You won’t need to buy everything on the list every week, of course. A bottle of apple cider vinegar will last longer than a bunch of fresh parsley. And you don’t need to buy all the varieties of vegetables at once – you can try a few different ones each week.
If you make sure you have a variety of healthy foods in your kitchen, you can always pull together a healthy meal. Even if you don’t have exactly what a specific recipe calls for, you should have the components you need for substitutions.
When I go grocery shopping, I try to get one or two items from each category of fresh vegetables and fruit. I grouped the list into the categories (leafy greens, starchy veggies, etc) I think about when I’m in the store.
I keep a few different types of beans, grains, nuts and seeds on hand. Then I just stock up on anything else I’ve run out of from the bottom half of the list, or anything specific I need. I put an asterisk (*) to note a few things that I only get/use occasionally.
I also put together a pdf as a printable grocery list (pdf alert!) for you to keep on your fridge, or take with you to the store.
- Leafy greens: lettuce, sprouts, spinach, arugula, kale, chard, mizuna, collards, cabbage, bok choy, etc
- Fresh herbs and spices: parsley, cilantro, basil, mint, garlic, ginger, etc
- Green/non-starchy vegetables: cucumber, tomatoes, peppers, zucchini, green beans, snow peas, celery, cauliflower, broccoli, eggplant, mushrooms, etc
- Starchy vegetables: carrots, beets, sweet potato, squash, rutabaga, celery root (celeriac), potatoes, etc
- Onion family: sweet onions, red onions, yellow onions, green onions, leeks, chives
- Tree fruit (fall): apples, pears, plums, peaches
- Citrus fruit (winter): oranges, grapefruit lemons, limes (or pure juice)
- Summer fruit: berries, grapes, melon
- Tropical fruit: bananas, pineapple, mango, kiwi
- Frozen berries
- Edamame beans (frozen green soy beans)
- *Canned tomatoes
- *Applesauce (unsweetened)
- Brown rice (short and/or long grain)
- Quinoa, millet, amaranth
- Oats (rolled and/or steel cut)
- Buckwheat (toasted and/or untoasted)
- *Barley, wheat berries
- Rice cakes, puffed cereal (rice, kamut etc)
- *Whole grain pasta: kamut, buckwheat/soba, brown rice, quinoa, corn
- *Wraps or pitas: whole wheat, sprouted grain, corn, rice paper
- Legumes: lentils (green, brown, red), split peas
- Beans (canned or dried): aduki, chickpeas, black eyed peas, black beans, kidney beans, cannellini beans, etc
- *Tempeh (fermented soy)
Nuts and dried fruit
- Nuts and seeds: sunflower, pumpkin, sesame, flax, chia, hemp, almonds, walnuts, Brazil nuts, cashews, coconut (unsweetened), pecans, pistachios, etc
- Sundried tomatoes
- Dried fruit: raisins, dates, dried apricots, dried figs, dried cranberries, goji berries
Spices and seasonings
- Herbamare or sea salt
- Spices: ginger, cumin, coriander, turmeric, cayenne, paprika, nutmeg, cinnamon, allspice, cloves, cardamom, pepper
- Dried herbs: basil, oregano, marjoram, thyme, rosemary, parsley, chives, dill
- Nutritional yeast
- Onion and garlic powder
Oils, vinegars and condiments
- Nut/seed butter: almond, sunflower, tahini, cashew, peanut, etc
- Oils: olive, coconut, toasted sesame
- Vinegars: apple cider, *balsamic
- Salt seasonings: tamari (soy sauce), miso (fermented soy paste), ume plum vinegar
- *Olives, sauerkraut
- *Stone ground mustard, ketchup
- Kelp, kombu, wakame, hijiki, etc
- Nori (sushi rolling sheets)
- *Agar powder (for gelling liquid)
- *Kelp noodles
- *Whole grain flour: spelt, oat, buckwheat, etc
- *Sweeteners: sucanat, coconut, palm, date sugars, maple or brown rice syrup, molasses
- *Carob or cocoa powder
- *Arrowroot powder
- *Baking soda and powder (without aluminum)
- Tea: herbal, green
- *Coconut water
- *Pure apple cider or juice (cranberry, apple, etc)
- *Nut/grain milks (almond, rice, hemp, etc)
What’s on your healthy grocery list? Let me know below.