Lifestyle, Recipes

Essential Vegan Grocery List

Logical Harmony's Essential Vegan Grocery List

Questions about what my diet includes are one of the most common requests here on Logical Harmony. Cooking is a big part of my life and always has been. I grew up with it being a main family activity. I try to frequently share my favorite recipes that I have created here on Logical Harmony, but with Vegan Month of Food (Vegan MoFo) starting up, it seemed like a good time to post my essential vegan grocery list!

I tend to eat a lot of the same items week after week. When you have a busy work week like I do, meal planning becomes essential. So does having staple recipes that you can fall back on again and again. I try to avoid processed foods as much as I can. This means having items on hand that can be quickly and easily prepared in a variety of ways. I also buy organic and GMO-free as often as possible.

Produce – Apples, Bananas, Basil, Berries (whatever is in season), Bok choy, Cauliflower, Cucumber, Eggplant, Garlic, Ginger, Green beans, Kale (5-8 bunches per week), Lemons, Mangos, Melon, Mushrooms (crimini and oyster), Onions (red and yellow), Papaya, Peaches/plums/nectarines (whatever is in season), Red bell pepper, Red cabbage, Rosemary, Spearmint, Spinach, Sprouts, Sprouted beans, Thyme, Tomatoes, Zucchini

Bulk, Spices & Cooking Necessities – Bragg’s liquid aminos, Brown rice, Chia seeds, Cayenne pepper, Coconut milk, Coconut oil, Cold pressed extra virgin olive oil, Dijon mustard, Flour (white and wheat), Frank’s Red Hot Buffalo Sauce, Garlic powder, Hemp Hearts, Himalayan pink sea salt, Miso paste, Nutritional yeast, Popcorn, Quick cooking oats, Quinoa, Raw sugar, Raw sunflower seeds, Red curry paste, Red pepper flakes, Stevia powder, whote wheat or quinoa pasta

Packaged – Agave, Black beans (no sodium added), Coffee, Corn tortillas, Earl grey tea, Olives, Seaweed snacks, Soy curls, Whole wheat crackers, Whole wheat & flax seed bread

Refrigerator & Freezer Items – Almond milk (plain, unsweetened), cooked beets (pre-skinned and steamed), Fresh pasta, Frozen berry mixes (for easy smoothies), Hummus (Jalepeno & cilantro is my favorite!), Kimchi, Pickled jalepenos, Pressed extra-firm tofu, Seitan, Sour kraut, Soy margarine, Tempeh, Vegan mozzarella shreds

I would love to hear what some of your essentials are!

Vegan MOFO 2013

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  • Reply kendy Wednesday - June 25, 2014 at 12:36 pm

    Canned organic beans, extra firm high protein tofu, peanut butter, brown rice syrup, bananas, Soy Curls, whole grain cereal, unsweetened almond milk, apples, hot sauce, chia seeds, green tea…These things I use/buy weekly!

  • Reply Madeline Alcott Tuesday - March 25, 2014 at 8:44 pm

    Love that you shared this! Are you into nut butters and avocados? I am such a fan of healthy fat (:

  • Reply Tracy Thursday - September 5, 2013 at 3:27 pm

    I’m kinda new to your blog – thanks for wring it! While I’m not vegan, I do see that our grocery lists are quite similar. An item that caught my attention is hemp hearts – this isn’t something I’ve seen in my usual haunts here in New England and I’ll definitely need to buy online to try. How do you, personally, prepare – cook ’em, eat ’em raw, mix ’em into stuff? I think what I’m asking is: do you use hemp hearts like flax seeds or more like quinoa? Thanks, Tashina

    • Reply Tashina Sunday - September 8, 2013 at 7:59 am

      Hi Tracy!

      You don’t need to cook hemp hearts – just add them to things raw. They have a nutty flavor and lots of nutrients. I like them on salads, smoothes and mixed in with cereal. Definitely give them a try!

  • Reply Jen Thursday - September 5, 2013 at 7:44 am

    Wow!! At first glance this seems like a lot of food, but when I got to thinking about it I noticed that many of these items could be considered staples that I might not be purchasing weekly but am using weekly if not daily. I also (being a non-vegan) realized that many of these foods have to “replace” the animal products that I do still partake it. This can make the list seem to appear longer but not any longer than if I was purchasing animal products. I also know that you and your partner do lots of juicing and smoothies. These delicious and essential treats can also make your food list appear bigger than it is due to the amount of produce a good juicing can require. I think that your list is fantastic and a great starting place for anyone wanting to partake in a delicious, nutritious, and varied diet! Thanks for making this available!

    • Reply Tashina Sunday - September 8, 2013 at 7:59 am

      You’re welcome, Jen! We do eat a lot of smoothies but also each eat one large salad everyday. We definitely go through a lot of veggies!

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