Because sooooo many people say vegan food shopping is hell, I am here to prove otherwise. Here is a copy of my shopping list. (I'm using the one from last night for reference). Note that some things I buy regularly, but not on a weekly basis (spices, vitamins, etc, different kinds of veggies) Also, things like standard veggies are shared with the family.
Fresh Vegetables:
Romaine lettuce
Avocados
Portabella mushrooms
White mushrooms
Tomatoes
Onions
Tomatoes
Bell peppers (red, geen, yellow, orange)
Jalepenos, chilis, etc.
Kale
Leeks
Squash (butternut, winter, spaghetti)
Fresh Fruits:
Apples
Oranges
Bananas
Pomegranates
Kiwis
Pineapple
Breads/Grains:
Foccaccia
Jewish rye bread
Wheat bread
Finnish/German rye bread(brown color)
Granola Berry Cereal
Blastems (organic fruit loops)
Jarred/Canned Goods:
Beans (black, pinto, refried, etc)
Roasted red peppers
Mixed olives
Salad dressing
Pasta sauce
Pesto (non cheese)
Salsa
Soy foods:
Boca burgers
Sandwhich mock meats
Soymilk
Faux ground beef
Soy Yogurt
Tofutti Sour Cream
Tofutti Cuties/Icecream
Other/Ethnic:
Frozen Samosas
Channa Masala (curried chickpeas)
Kofta Curry (curried vegetable balls)
Bean ravioli
Polenta
Pasta (wheel, noodle, ziti, etc)
Corn chips
Fruit Bars
LUNA protein bars
Chopped potatoes
Semi-Sweet Chocolate Chips
Prepared:
Bolanee
Fatma Samosas
Marinated portobellas
Juices:
Mango lemonade
Acai
Pomegranate
Spices/Staples/Supplements:
Rice
Oils (canola, extra virgin olive, refined olive, etc)
Peprika
Salt
Black Pepper
Chili Powder (dark)
Cayenne
Red pepper flakes
Garlic
Cal/Mag supplement
Cocoa powder
Its long, but it shows the vast variety of vegan foods available! I usually dont even get 1/3 of all these foods in 1 week, these are the foods I usually choose from. I make a lot of my own recipes and I also do a lot of altering of recipes. Dont forget to have fun and do whatever you want!
29 comments:
You forgot Seitan. I tend to get White Wave brand, "Traditionally Seasoned" (I think it's packed in soya sauce).
What to do with it ?
I take a stainless steel skillet, use Earth Balance Buttery Spread, add in dehydrated onions.
As the Earth Balance melts, I slice the seitan chunks into slices. I then add the seitan and liquid it was packed in to the skillet.
The key is to saute it on med-high to high. Don't be afraid of the onion seeming to burn a little. Get that seitan _very_well_done_.
Serve over steamed Basmati Rice or with scrambled tofu (or both) along with some sauted mushrooms for a heck of a breakfast. The seitan will taste a little like deer meat.
Next time, I will try to saute the mushrooms with the seitan.
Give it a try- the meat-eaters in my house love it.
PS: A nice amount of nutritional yeast adds a nice flavor, and B-Complex too !
Adam
Thanks!
I typically dont use seitan. I know a lot of people who dont like it (I do). Where I live its REALLY expensive, so I dont want to aggrevate me mum ;)
Thank you very much! I'm making the transition from Lacto-ovo vegetarian to vegan and this helped a lot.
Hi! I found this because I am just going Vegan from Vegetarian and I have greatly enjoyed your blog but I wanted to ask what kind of Kofta you use (Brand) because I cannot seem to find any without paneer, powdered milk, or whey. :( I LOVE kofta and I would love to find these, even if I have to special order.
A useful list overall but BOCA is owned by Phillip Morris - a notorious cigarette company that performs animal experimentation.
You support BOCA...you support animal experimentation.
This was such a helpful list! I wanted to start a vegan diet but was really intimidated at the thought of having to go grocery shopping and keeping a healthy balance of foods to eat. I think that this just proves that anyone can be veggie/vegan, even if you don't live in a city or near a bunch of health food stores.
Becca, thanks for pointing this out- I think a lot of vegans (including myself) were not aware of this). However, next time, maybe you should suggest a substitute to be more constructive in your criticism?
I highly recommend Amy's Burgers! I like the Amy's Quarter Pounder and the Amy's All-American Burger :) Yum!
never forget that you can make your own seitan! it's pretty involved, but the packaged wheat gluten that you use to make it is very affordable and most include seitan directions on the packaging. again, this is not something to be taken lightly as it's a lengthy process, but well worth it if you like it and if cost is a concern.
I, after seeing Paul McCartney's documentary on farms and slaughterhouses, have just printed out my first vegan shopping list... with your help! Also, my mother had a heart attack last Spring, setting our entire fam on a kitchen overhaul. I'll send her a copy. Thank you so much! Leah Cunningham
this helped me out alot- like to see the seperation of food groups. helps to make sure i have balanced meals.
what about items on your list such as semi-sweet chocolate chips (milk in them), and breads & pastas that are made with milk & eggs? do you find brands and check that they dont use these? if so what brands? thanks.
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Claussen Pickles contain high fructose corn syrup! Yuck!
LUNA Protein bars contain whey, which is definately not vegan...
Thank you for the list. I was a meat/dairy/everything eater a week ago. My eyes just opened to how obviously important a vegan diet is, not only for the animals, but for my own body as well. I had no idea what to shop for, so I goggled "vegan grocery list" and your blog came up. Once again, thank you for the many listed items! BTW, I feel the "lightest"(if that makes since) and healthiest I have felt in a while and it has only been a week!
and....if you use vegan carob chips instead of semi-sweet chocolate ones you'll avoid even more milk products.
I completely forgot that kofta can be vegan! I'm going to start adding it to my list from now on. :)
When I was lacto-ovo I started making my own veggie burgers after I learned that BOCA was getting their eggs from farms that kept their chickens in battery cages. Even though all BOCA products are now egg-free, I find it cheaper and more fulfilling to make my own burgers still. I just make a large batch every once in a while and freeze them.
Of course it is not, it's funny actually, usually I buy a lot of vegetables, fish and steak, natural juices, fruits, but many of that stuff should be buy it during the week.
You can make your own seitan, it's easy and much, much cheaper than buying it processed (premade foods are processed foods, sad truth). Making seitan is super easy, and there are sites and youtube vids, and even Red Mill Farms has a recipe on how to make it on the sides of their bags of wheat gluten, as that's all seitan is, wheat gluten.
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Super blog and nice to read. I really liked your blog and would like to know more about the topic. Thank you for the post.
You said this was a raw vegan list...there is so much wrong with that...Bread? Samosas? These things aint raw girl.
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This is great considering its so hard to shop sometimes.
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