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