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Simple Vegan Eating Grocery List

by Bethany

Simple vegan eating means a focus on a whole foods, plant based diet. Each meal is composed of a starch/grain, fat/omega-3 source and tons of veggies. Snacks are typically fruit and berries. These can of course be incorporated into desserts or a part of the meal as well. This is not a hard and fast rule by any means but a way of organizing your meals when switching over from any diet.

Remember simple vegan eating is just that- simple. Do not over think it! Have some go to recipes so that you do not feel strained after a long day.

We switched over to eating Vegan just this year and the transition was a bit rocky. I think I had it in my head that I needed to be making these elaborate dishes or still serving at least 3 things on the plate. For example, before going vegan a normal meal for us would have been grilled chicken, asparagus and potatoes. The main portion of the meal was meat (and sometimes dairy) making it a mindset shift to eating vegan.

Thanks to the help of my Aunt (a long time vegan), a few cookbooks and positive attitude I am now making some great dishes that are filling and delicious. They key was discovering simple vegan eating. It is doable for anyone, but does require a stocked pantry and knowing what to have in the home.

Simple Tips:

  • Slowly build your list of go-to meals so that meal planning becomes easy. Keep it to your top 25-50
  • Be ok with having only “one thing” on the plate such as a loaded baked potato
  • Look for what is in season or on sale for produce
  • Eat the rainbow during the week. Meaning keep your dishes colorful and eat a variety of veggies.
  • Use herbs and seasoning. This will change the taste dramatically. Become familiar with various types of spices from Indian to Italian.
  • If something is goin bad- use it up. Here is how we use our food that is starting to turn.


The only downside to vegan eating is that you do need to buy produce on a weekly basis. For us, this was a challenge since we value our time and preferred previously to go to Costco and load up for 2-3 weeks. Yet, I am reminded that we did not get nearly enough veggies and fruits this way and regardless of being vegan or not- it was something that needed to be improved in our diet.

Here is what we purchase weekly, bi-weekly and keep stocked in the pantry. We do not buy ALL the vegetables on the list- but whatever is in season, on sale or needed for a go to recipe.

  • Tomatoes
  • Oranges
  • Apples
  • Mangos
  • Berries
  • Grapefruit
  • Bananas
  • Avocados
  • Mushrooms
  • Spinich/Kale/Leafy Greens
  • Broccoli
  • Seasonal veggies that look good
  • Lemons
  • Limes
  • Beets
  • Onions
  • Sweet Potatoes
  • Potatoes
  • Carrots
  • Bell Peppers
  • Squash
  • Plant Based Milk
  • Chips
  • Hummus
  • Tofu
  • Kombucha
  • Salsa
  • Bread
Keep Stocked in Pantry
  • Olive Oil
  • Green Tea
  • Organic Garbanzo Beans
  • Organic Black Beans
  • Organic Refried (Vegan) Pinto Beans
  • Vegetable Broth
  • Nuts and raw Cashews
  • Dried Goji Berries
  • Dried Coconut Flakes
  • Chia Seeds
  • Pine Nutes
  • Quinoa
  • Rice
  • Steel Cut Oats
  • Coffee
Keep Stocked in Spice Cupboard: (Unless growing in garden)
  • Iodized Salt
  • Pepper
  • Tandoori
  • Cayenne
  • Cumin
  • Curry
  • Turmeric
  • Cinnamon
  • Lemon Pepper
  • Vainilla Extract
  • Thyme
  • Rosemary
  • Red Pepper Flakes
  • Ginger Root
Keep Stocked in Fridge:
  • Hemp Seeds
  • Flax Seeds
  • Maple Syrup
  • Dijon Mustard
  • Tahini
  • Tamari
  • Apple Cider Vinegar
  • Plant Based Butter
  • Almond Butter
Keep Stocked in Freezer
          • Frozen Papaya or Pineapple
          • Frozen Berries or Mango
          • Frozen Peas
          • Frozen Edamame
          • Frozen Vegan Burgers or Bean Burgers
          • Cloves of Garlic

Things Not on the List We Splurge On:

Sometimes you just want ice cream. What can I say. These things are typically highly processed but we enjoy them every once in awhile.

  • Vegan Ice Cream
  • Vegan Cupcakes
  • Soy Curls or Soy Chorizo
  • Tempeh Sliced Meat
  • Vegan Cheese
  • Wine and Whiskey (Ok we probably buy this regularly- but you know)




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