Vegan Grocery List — Free Printable, by Food Group

Vegan Grocery List by Food Group

Print one page and shop the whole week: produce, beans and tofu, whole grains, fortified soy, and the pantry staples that pull it together. No signup.

1. Vegetables

Leafy greens (spinach, kale, romaine), broccoli, carrots, bell peppers, onions, tomatoes, zucchini, mushrooms, sweet potatoes, and a bag of frozen mixed vegetables. Fresh, frozen, and no-salt-added canned all count toward the same goal — half your plate produce.

2. Fruits

Bananas, apples, oranges, and whatever's in season, plus frozen berries and mango for smoothies and no-sugar-added dried fruit for the pantry. Whole fruit over juice keeps the fiber; a half cup of dried fruit counts as a full cup.

3. Whole grains

Old-fashioned oats, brown rice, whole-wheat bread and pasta, corn tortillas, quinoa, barley, and farro. Check that "whole" leads the ingredient list. Grains also carry protein quietly across the day, which is why a vegan plate never rests on beans alone.

4. Protein foods

Dried and canned beans, lentils, chickpeas, split peas, tofu, tempeh, edamame, unsalted nuts, peanut or almond butter, and pumpkin or sunflower seeds. Beans are the budget workhorse — and they count as either a protein food or a vegetable, whichever your day is short on.

5. Dairy (fortified soy alternatives)

Calcium-fortified soy beverage and soy yogurt. These are the two plant options the Dietary Guidelines place in the dairy group, because their protein, calcium, and vitamin D line up with cow's milk. Almond, oat, rice, and coconut drinks can be fortified with calcium, but they aren't counted there.

6. Pantry, oils, and flavor

Olive or canola oil, garlic and onions, canned no-salt tomatoes, low-sodium vegetable broth, nutritional yeast, tahini, soy sauce, vinegar, and dried herbs and spices. Stock these once and most weeknight meals come together from what's already on the shelf.

7. Read two labels while you're there

Fortification is the thing to check on a vegan cart. Look for calcium and vitamin D on the soy beverage, and B12 on the plant milk, cereal, or nutritional yeast you pick — it varies brand to brand, and B12 is the one nutrient whole plant foods can't supply.

Keep exploring