How to go Vegan Grocery Shopping – What to Buy


If the idea of not eating meat or dairy makes you ask “what can I eat then??”, this list should give you some reassurance that you won’t be going hungry.

Where possible, try and mix up your ingredients to get the greatest variety of nutrients and for all the following items be sure to check salt content and read the ingredient labels for other added preservatives and flavouring, especially sugars in their various names (HFCS, fructose, sucrose, brown rice syrup etc).

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Nuts, Seeds & Nut Butters

  • Walnuts

  • Almonds

  • Cashews

  • Pecans

  • Sunflower seeds

  • Pumpkin seeds

  • Chia seeds

  • Peanut butter (only peanuts should be listed in the ingredients)

  • Almond butter (only almonds should be listed in the ingredients)

  • Tahini

  • Flax seeds

  • Refrigerator Staples

  • Fresh, raw vegetables

  • Frozen mixed vegetables

  • Fresh, raw fruits

  • Frozen fruit

  • Sweet potatoes

  • Hummus (make your own, or look for low-fat brands)

  • Citrus fruits

  • Nutritional yeast (if available)

Canned or Dried Legumes

  • Black beans

  • Black-eyed peas

  • Chickpeas

  • Cannellini beans

  • Pinto beans

  • Kidney beans

  • Lentils

Whole Grains

  • Pastas and Noodles

  • Whole wheat pasta

  • Brown rice noodles

  • Soba noodles

  • Rice Noodles

  • Barley

  • Bulgur

  • Freek

  • Millet

  • Brown Rice

  • Quinoa

  • Wild rice

  • Steel cut oats and/or old-fashioned oats


Specialty Products (If Available )

  • Non-dairy milks

  • Tofu

  • Tempeh

  • Kelp noodles

  • Seaweed


  • Canned diced tomatoes

  • Tomato/pasta sauce (check for added salt and sugar) Tomato paste

  • Vinegars

  • Dried herbs and spices and salt-free blends


Tell us your favorite vegan products? And where do you buy them? Share your shopping experience with us on Instagram or email for a chance to be featured on our website or in future episodes.