Vegan grocery list

 

FRUITS

raisins

1 cup

dried cranberries

1/8 cup

ripe bananas

7

oranges

4

fresh fruit for breakfasts

4 cups

frozen pineapple chunks

1 1/2 cups

apples

3

purple seedless grapes

1 cup

fresh mango chunks

3 1/4 cups

lime juice

5 tablespoons

lemon juice

6.5 tablespoons

shredded coconut

1/4 cup

orange juice concentrate

1 tablespoon

fresh pineapple chunks

2 cups

mixed fruit for snack one day

1 cup

mango for snack one day optional

+1

VEGETABLES

sun-dried tomatoes

20

sprouts

1 cup

cucumbers

2

kale or baby spinach leaves

3 cups

sweet potatoes

6 pounds

carrots

4

celery

5-6 stalks

bell peppers

9

green onions

22 (about 4 bunches)

baby spinach

2 cups

broccoli stalks

2

water-packed roasted red peppers

1 cup

garlic

2-3 bulbs

onions

4

medium tomatoes

5

corn kernels or green peas (or a combination of both)

1 cup

potatoes

1/2 pound

fresh or frozen corn

1 1/2 cups

large portobello mushrooms

2

romaine lettuce, about the size of a portobello mushroom

2 pieces

zucchini

2-3

avocado

1

yellow squash

1

edamame

2 cups

Napa cabbage

2 cups

arugula

1/2 cup

canned chopped green chilies

1 tablespoon

green olives

1/4 cup

chopped shallots

1/2 tablespoon

chipotle pepper in adobo sauce

1

baby carrots

1 cup

leafy greens optional

4 cups

water-packed artichoke hearts

1, 15-ounce can

GRAINS

rolled oats, or 6 cups if choosing cold cereal for breakfast

9 cups

oat flour

1/2 cup

cold, high-fiber cereal if not choosing oatmeal for breakfast

3 cups

whole-wheat tortillas

2

whole wheat buns

2

quinoa or brown rice

3 - 3 1/2 cups

whole-wheat sandwich rolls

2

whole-wheat pita

1

flour tortillas

4

whole-wheat pita optional

4

corn tortillas

8

bow tie (farfalle) pasta

2 cups dry

corn tortillas optional

5

LEGUMES

hummus

1/2 cup

red pepper hummus

1/4 cup

black beans

2, 15-ounce cans and 1, 25-ounce can

garbanzo beans (chickpeas)

4 15-ounce cans

cannellini beans

1 cup cooked

red beans

1/2 cup cooked

green or brown lentils

1 cup

pre-marinated, baked tofu optional

6 ounces

garlic hummus optional

1/2 cup

pinto beans

1, 15-ounce can

dark red kidney beans

1, 15-ounce can

tempeh

8 ounces

CONDIMENTS

brown rice syrup

1/3 cup

coconut nectar or pure maple syrup

6 tablespoons

tahini

3 tablespoons

salsa

4 cups

tamari

1/3 cup

dijon mustard

1/2 teaspoon

salsa verde

3/4 cup

apple cider vinegar

2 teaspoons

balsamic vinegar

1/3 cup

tomato sauce

2 ounces

fat-free Italian salad dressing

1 cup

hot sauce optional

HERBS/SPICES

sea salt

2 1/2 teaspoons

cinnamon

3 1/2 teaspoons

black pepper

2 teaspoons

paprika

1 tablespoon plus 1 teaspoon

fennel seeds

1/2 teaspoon

ground cumin

1 teaspoon

curry powder

2 teaspoons

turmeric

1/2 teaspoon

fresh cilantro

2 tablespoons

chili powder

to taste

parsley

1 tablespoon

allspice

3/8 teaspoon

cayenne pepper

1/4 teaspoon

fresh parsley

1/2 cup

fresh basil

1/2 cup

fresh oregano

1 teaspoon

OTHER

nondairy milk of choice for oatmeal/cereal breakfast

1 1/2 - 2 cups

low-fat peach-flavored soy yogurt

2 6-ounce containers

nondairy plain yogurt

1 container

vegetable broth

1 cup

vanilla extract

1 teaspoon

hemp seeds

3 tablespoons

flax meal

3 tablespoons

popcorn kernels

1/2 cup

vegetable oil spray

vanilla plant-based protein powder optional

2 tablespoons

almond extract optional

1/2 teaspoon

non-dairy chocolate chips optional

2 tablespoons