Vegan Shopping List

Transitioning to a plant based diet can be tricky. We have you covered with some vegan shopping staples!

Download our list of favourites curated by Dr. Jennifer Brix, ND to get your transition started.

 

 

Vegetables

Packed with phytonutrients and fibre aim for 5-7 servings. Follow the Dirty Dozen and Clean Fifteen when choosing organic.*

  • Asparagus
  • Beets
  • Bell peppers (red pepper contain more vitamin C than oranges)
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Corn
  • Cucumber
  • Eggplant
  • Garlic
  • Leeks
  • Onion
  • Potato
  • Pumpkin
  • Sprouts (try sprouting at home for the freshest option)
  • Spaghetti squash (spaghetti replacement)
  • Butternut squash
  • Sweet potato
  • Tomato (may be inflammatory for some, so avoid eating these daily if required)
  • Yams
  • Zucchini

Fruits

Aim for 2-3 servings per day for your daily antioxidants. Follow the Dirty Dozen and Clean Fifteen when choosing organic.

  • Apples (so versatile! Eat on their own or make into applesauce)
  • Avocado
  • Jackfruit (has a meaty texture and a great substitute for pulled pork)
  • Dried fruit (keep to a minimum- they concentrate sugar and should be eaten as a treat!)
  • Bananas (freeze these for a vegan frozen treat later!)
  • Berries (blackberry, blueberry, strawberry, raspberry)
  • Cherries
  • Grapefruit (caution this with certain medications!)
  • Kiwis
  • Lemon/Lime
  • Mangoes
  • Melons- watermelon, honeydew, cantaloupe
  • Oranges
  • Peaches
  • Pears
  • Plus
  • Pomegranate

Legumes

Fresh or dried is best, but canned legumes are great in a pinch

  • Azuki beans
  • Black beans
  • Black eyed peas
  • Cannellini (white) beans
  • Chickpeas
  • Edamame
  • Fava beans
  • Green beans
  • Green and yellow peas
  • Kidney beans
  • Lentils (red, yellow, puy)
  • Mung beans
  • Navy beans
  • Pinto beans
  • Snow and sugar snap peas
  • Split peas

Processed and Snacky Vegan Foods

Definition: Always focus on whole foods, and try to make your own, but if you must purchase them premade, keep to a minimum!

  • Veggie burgers
  • Nori seaweed snacks
  • Vegan cheeses for spreads or when making pizzas or pastas
  • Salsa
  • Guacamole
  • Applesauce
  • Curry paste
  • Kala namak salt (to add egg flavor to dishes)
  • Soy sauce or tamari
  • Harissa
  • Miso paste

Whole Grains (including breads and pastas)

  • Amaranth
  • Barley
  • Buckwheat (try this instead of oatmeal for breakfast with your favourite toppings)
  • Bulgar
  • Millet
  • Oats
  • Quinoa
  • Rye
  • Rice- brown/wild
  • Spelt

Nuts

  • Almonds/almond butter
  • Brazil nuts
  • Cashews/cashew butter
  • Chestnuts
  • Hazelnuts
  • Macadamia nuts
  • Peanuts/peanut butter
  • Pecans
  • Pine nuts
  • Pistachios
  • Walnuts
  • Tiger nuts

Leafy Greens

These can be steamed, eaten raw or blended up into a smoothie

  • Arugula
  • Beet greens
  • Bok choy
  • Kale
  • Romaine
  • Spinach
  • Swiss chard
  • Watercress
  • Wheatgrass

Dairy Substitutes/mylks

  • Almond milk
  • Oat milk (best for lattés!)
  • Cashew milk
  • Coconut milk
  • Coconut yogurt (great for a treat, or to make dips and sauces)
  • Hemp milk
  • Rice milk
  • Soy milk
  • Tempeh Tofu

Condiments and Sauces

  • Agar agar (replacement for gelatin)
  • Mustard
  • Siracha sauce
  • Sun dried tomatoes
  • Apple cider vinegar
  • Balsamic vinegar
  • Tomato paste
  • Curry paste
  • Coconut milk/cream
  • Hummus

Oils

  • Coconut oil (replacement for butter)
  • Extra virgin olive oil
  • Avocado oil
  • Grapeseed oil
  • Sesame oil

Healthy Fats

Polyunsaturated fats and omega 3/6 fatty acids are the focus

  • Avocado
  • Olives

Baking Goods

  • Baking powder
  • Baking soda
  • Cocoa

Sweeteners

  • Agave
  • Coconut sugar
  • Date syrup
  • Maple or birch syrup
  • Molasses
  • Organic cane sugar
  • Rice syrup
  • Stevia

Seeds

  • Chia seeds
  • Flax seeds (ground flax makes a great substitute for eggs)
  • Hemp seeds
  • Pumpkin seeds
  • Sesame seeds/tahini
  • Sunflower seeds/sunflower butter

Beverages and miscellaneous

  • Filtered water
  • Coconut water
  • Fair trade coffee
  • Herbal and black teas
  • Mushrooms
  • Nutritional yeast

Kitchen Essentials

My absolute favourite additions to your kitchen to do more of this on your own

  • Professional blender (don’t cheap out on this one!)
  • Nut mylk bags
  • Spiralizer
  • Mandolin slicer
  • Sprouter

Transitioning to a plant based diet can be tricky. We have you covered with some vegan shopping staples!

Click here to download our list of favourites curated by Dr. Jennifer Brix, ND to get your transition started.

Vegetables

Packed with phytonutrients and fibre aim for 5-7 servings. Follow the Dirty Dozen and Clean Fifteen when choosing organic.*

  • Asparagus
  • Beets
  • Bell peppers (red pepper contain more vitamin C than oranges)
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Corn
  • Cucumber
  • Eggplant
  • Garlic
  • Leeks
  • Onion
  • Potato
  • Pumpkin
  • Sprouts (try sprouting at home for the freshest option)
  • Spaghetti squash (spaghetti replacement)
  • Butternut squash
  • Sweet potato
  • Tomato (may be inflammatory for some, so avoid eating these daily if required)
  • Yams
  • Zucchini

Fruits

Aim for 2-3 servings per day for your daily antioxidants. Follow the Dirty Dozen and Clean Fifteen when choosing organic.

  • Apples (so versatile! Eat on their own or make into applesauce)
  • Avocado
  • Jackfruit (has a meaty texture and a great substitute for pulled pork)
  • Dried fruit (keep to a minimum- they concentrate sugar and should be eaten as a treat!)
  • Bananas (freeze these for a vegan frozen treat later!)
  • Berries (blackberry, blueberry, strawberry, raspberry)
  • Cherries
  • Grapefruit (caution this with certain medications!)
  • Kiwis
  • Lemon/Lime
  • Mangoes
  • Melons- watermelon, honeydew, cantaloupe
  • Oranges
  • Peaches
  • Pears
  • Plus
  • Pomegranate

Legumes

Fresh or dried is best, but canned legumes are great in a pinch

  • Azuki beans
  • Black beans
  • Black eyed peas
  • Cannellini (white) beans
  • Chickpeas
  • Edamame
  • Fava beans
  • Green beans
  • Green and yellow peas
  • Kidney beans
  • Lentils (red, yellow, puy)
  • Mung beans
  • Navy beans
  • Pinto beans
  • Snow and sugar snap peas
  • Split peas

Processed and Snacky Vegan Foods

Definition: Always focus on whole foods, and try to make your own, but if you must purchase them premade, keep to a minimum!

  • Veggie burgers
  • Nori seaweed snacks
  • Vegan cheeses for spreads or when making pizzas or pastas
  • Salsa
  • Guacamole
  • Applesauce
  • Curry paste
  • Kala namak salt (to add egg flavor to dishes)
  • Soy sauce or tamari
  • Harissa
  • Miso paste

Whole Grains (including breads and pastas)

  • Amaranth
  • Barley
  • Buckwheat (try this instead of oatmeal for breakfast with your favourite toppings)
  • Bulgar
  • Millet
  • Oats
  • Quinoa
  • Rye
  • Rice- brown/wild
  • Spelt

Nuts

  • Almonds/almond butter
  • Brazil nuts
  • Cashews/cashew butter
  • Chestnuts
  • Hazelnuts
  • Macadamia nuts
  • Peanuts/peanut butter
  • Pecans
  • Pine nuts
  • Pistachios
  • Walnuts
  • Tiger nuts

Leafy Greens

These can be steamed, eaten raw or blended up into a smoothie

  • Arugula
  • Beet greens
  • Bok choy
  • Kale
  • Romaine
  • Spinach
  • Swiss chard
  • Watercress
  • Wheatgrass

Dairy Substitutes/mylks

  • Almond milk
  • Oat milk (best for lattés!)
  • Cashew milk
  • Coconut milk
  • Coconut yogurt (great for a treat, or to make dips and sauces)
  • Hemp milk
  • Rice milk
  • Soy milk
  • Tempeh Tofu

Condiments and Sauces

  • Agar agar (replacement for gelatin)
  • Mustard
  • Siracha sauce
  • Sun dried tomatoes
  • Apple cider vinegar
  • Balsamic vinegar
  • Tomato paste
  • Curry paste
  • Coconut milk/cream
  • Hummus

Oils

  • Coconut oil (replacement for butter)
  • Extra virgin olive oil
  • Avocado oil
  • Grapeseed oil
  • Sesame oil

Healthy Fats

Polyunsaturated fats and omega 3/6 fatty acids are the focus

  • Avocado
  • Olives

Baking Goods

  • Baking powder
  • Baking soda
  • Cocoa

Sweeteners

  • Agave
  • Coconut sugar
  • Date syrup
  • Maple or birch syrup
  • Molasses
  • Organic cane sugar
  • Rice syrup
  • Stevia

Seeds

  • Chia seeds
  • Flax seeds (ground flax makes a great substitute for eggs)
  • Hemp seeds
  • Pumpkin seeds
  • Sesame seeds/tahini
  • Sunflower seeds/sunflower butter

Beverages and miscellaneous

  • Filtered water
  • Coconut water
  • Fair trade coffee
  • Herbal and black teas
  • Mushrooms
  • Nutritional yeast

Kitchen Essentials

My absolute favourite additions to your kitchen to do more of this on your own

  • Professional blender (don’t cheap out on this one!)
  • Nut mylk bags
  • Spiralizer
  • Mandolin slicer
  • Sprouter