Going Vegan: Vegan Shopping List

The start of the year is always the time of year that most people finally get serious about changing up their diet. It might be the forced gluttony of the holiday season or maybe the creeping inches of the winter time, but at this time of year, everyone seems to become much more conscious of their health options and much more dedicated to making a change.

Although I’m a bit believer in finding the lifestyle choice that is right for you, for me, the healthiest, more energetic, most sustainable diet is a vegan one, and having gone vegan almost 6 months ago, I haven’t looked back once. As I’ve been along this journey – 3 years vegetarian and half a year vegan – more and more people around me have expressed an interest in going vegan, vegetarian, or cutting hugely back on their consumption of animal products in the last year or so and those who have done so have all come back with positive results.

So, as many of you might be following their path this year, I figured this would be the best week to share some tips and tricks on Going Vegan!

For this reason, my first posts on Panama Wellness Group will be 6 days of introduction to Going Vegan. I’ll be sharing ten recipes each for quick and easy breakfast, lunch, dinner and snack recipes, as well as my suggested shopping list and a few health tips that can keep up your intake of certain important nutrients and vitamins, like iron.

Of course, one of the biggest challenges in going vegan or vegetarian is knowing what to buy. For most of us, food shopping is something we do on automatic, only realizing that we’ve bought 4 packs of Oreos and no milk when we’re bagging everything up. Even worse is shopping when you’re hungry; all rationale goes out of the window and you buy a whole loaf of bread and crap hummus, only remembering about the toilet roll when you get home. We’ve all done it.

In your transition to vegan week, you might just have to pay a little bit more attention. Put down that cottage cheese and pick up the almond butter instead! And don’t go near that whole roasted chicken!

To make things a little easier, here’s a sample shopping list of my own. This is a great help when first restocking your kitchen for your new diet, but can also be used after that – you’ll know what to add to it once you’ve got into your groove and have discovered that you simply cannot live without goji berries. In the mean time, let this be your shopping guide!

Vegan shopping list

Oils, butters, spreads and sweeteners:

  • Canola oil
  • Sesame oil
  • Peanut or sunflower oil
  • 100% peanut butter
  • 100% almond butter
  • Tahini
  • Miso paste
  • Agave nectar
  • Vegan margarine (if necessary)

Baking Goods

  • Unbleached sugar
  • Baking powder
  • Baking soda
  • Vanilla extract
  • Cocoa powder (make sure it’s vegan)
  • Raw cacao
  • Ground flax
  • Unsweetened grated coconut
  • Molasses


  • Wholewheat flour
  • Linguini
  • Spaghetti
  • Vegetable stock cubes
  • Mushroom stock cubes
  • Cornmeal
  • Fortified almond milk
  • Soba noodles
  • Rice noodles
  • Rolled oats
  • TVP
  • Tofu
  • Tomato puree
  • Rice paper
  • Capers

Grains, pulses and legumes:

  • Brown rice
  • Arborio rice
  • Cous cous
  • Quinoa
  • Kasha
  • Red lentils
  • Yellow split peas

Canned goods

  • Coconut milk
  • Coconut cream
  • Chickpeas
  • Black beans
  • Kidney beans
  • Tomatoes

Fruits and vegetables

  • Onions
  • Garlic
  • Sweet potatoes
  • Leeks
  • Zucchini
  • Carrots
  • Asparagus
  • Mushrooms
  • Bell peppers
  • Broccoli
  • Spinach
  • Kale
  • Bananas
  • Blueberries
  • Apples
  • Tangerines
  • Watermelon
  • Lemons
  • Limes
  • Fresh ginger

Nuts and seeds

  • Sunflower seeds
  • Cashews
  • Walnuts
  • Almonds
  • Pecans

Herbs, spices and vinegars

  • Paprika
  • Cinnamon
  • Ground ginger
  • Ground nutmeg
  • Cayenne pepper
  • Ground cumin
  • Ground coriander
  • Oregano
  • Black pepper
  • Soy sauce
  • Sweet chili sauce
  • Balsamic vinegar
  • Apple cider vinegar

The most dedicated amongst us will go through their kitchens, removing all the non-vegan items and giving them away to non-vegan friends (waste not, want not!). Trust me, this very much helps!

Til tomorrow, my newly-vegan buddies; and happy eating!


@2014 Heather Parry


kt 09/14

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