Ultimate vegan shopping list for beginners

Brand new to a vegan or plant-based diet? This vegan shopping list for beginners has your first vegan food shop sorted.

Going vegan can feel exciting, daunting and confusing all at once; especially when you embark on your first trip to the supermarket. What’s vegan? What’s not vegan? And most importantly, what-on-earth-can-I-actually-eat-now?

The best part? Once you’ve done your first few vegan food shops, it becomes second nature. You won’t even need to think twice!

But don’t call it quits just yet – this vegan shopping list is packed with affordable plant-based alternatives. Give it a read, print it out and you’ll soon be filling up your trolley faster than you can say ‘where’s the tofu?’. 

3 vegan food shopping tips

Before you jump into the beginner’s vegan shopping list, have a quick read over these 3 must-know tips. They’ll make the transition to a vegan diet much easier for you and lighter on your purse or wallet.

1. Choose whole foods

With an ever-growing range of meat and dairy alternatives in the UK, we know it’s tempting to fill up your trolley with processed packet food, mock meats and vegan junk food. But do keep in mind that processed food is still processed food – even if it’s vegan – and for a healthy diet, should really be consumed in moderation.

For this reason, you’ll find mostly whole, nutrient-dense plant foods on this vegan shopping list. That’s things like your veggies, seeds, nuts, legumes and grains. Eating more whole foods (and less vegan junk food) means you’ll consume a far wider range of nutrients, feel fuller for longer and have much more energy. It’s the healthiest way to eat on a vegan diet.

Plus points? It’s generally more sustainable and much more affordable, too! Win win.

Find out more about a healthy vegan diet in our ultimate guide to vegan nutrition.

2. Plan your meals

Meal planning can make any dietary change much easier to handle. Sitting down once a week and planning your meals in advance will help you to:

• Create a simple vegan food shopping list
• Eliminate ‘what-to-eat’ stress
• Cover all your nutritional requirements 
• Discover new vegan recipes and meal ideas
• Save money and reduce food waste

The process is simple. Grab a piece of paper, a few vegan cookbooks (or good old Google will do!) and pick your meals for the week ahead. Each time, make sure to write down the ingredients (and their quantities) you’ll need. That’s your vegan shopping list sorted!

If you’re looking for a faff-free healthy vegan breakfast or lunch to add to your meal plan, check out Purition Vegan. Our high-protein, fibre-packed vegan blends can be whipped into a quick shake, yoghurt or smoothie bowl or instant porridge for an easy and filling vegan breakfast. That’s one or two of your daily meals covered, instantly.

3. Know your labels 

Some vegan products will display a clear ‘V’ or ‘Vegan’ logo on their packaging, making them super easy to grab-and-go. But many ‘accidentally vegan’ products won’t clearly signpost their products as vegan, meaning checking the fine print comes down to you.

Here are some less obvious ingredients to look out for. If a product contains any of these ingredients, it’s not vegan:

Veganuary has a more thorough list of animal-derived ingredients to look out for.

Vegan shopping list for beginners

If you need to stock up on things like herbs, cooking oils and spices, your initial vegan food shop might seem pricier than you expected. Most of these staple vegan items will see you through week after week, so don’t worry – your shopping is likely to be cheaper next time!

Do keep in mind that you don’t necessarily need to stock up on every single one of these items at once. To avoid food waste, it’s best to start with a few meal ideas in mind and focus on the specific ingredients you need to make them. Plus, the best shopping list is one that’s customised to you. Add items you like and cross off the ones you don’t.

Fruit & veg

Fresh, frozen and canned fruit and vegetables make up the bulk of a healthy vegan diet.

Shopping seasonally for vegetables is a great way to get the best produce at the best price. Check out The Vegetarian Society’s list of UK seasonal produce.

This is by no means a complete list of fruit and veg (you’d be here forever), but try to stock up on a variety of these staples to include in your everyday meals.

Did you know? Leafy greens are a great source of calcium and iron—two nutrients that can be harder to find on a vegan diet. Make them a staple on your vegan shopping list and load ‘em on your daily plate; they’re one of the most nutritious foods on the planet!

Canned fruit & veg

• Chopped tomatoes (a great base for sauces and stews)
• Canned coconut milk (a staple for vegan curries!)
• Olives
• Jackfruit
• Pickles
• Sundried tomatoes

Nuts & seeds

Seeds & nuts are an incredible source of healthy unsaturated fats, vitamins and protein for vegans.

Whether you have a handful as a snack or a crunchy sprinkling over your meals, making nuts & seeds a staple ingredient in your everyday vegan diet is beneficial for your health and taste buds.

Stock up on a few from this list for your store cupboard.

Did you know? Chia and flax seeds are two of the best vegan sources of essential omega-3 fatty acids. Try to add a spoonful or two to your everyday meals or simply enjoy them as part of your daily Purition.

Beans & legumes

Protein? Check. Iron? Check. Fibre? Check! Beans and legumes are an affordable nutritional-powerhouse for vegans and make for a healthy meat alternative in most dishes.

You can buy beans and lentils canned or dried. Cans are easier and quick-to-cook, while dried varieties are cheaper but take significantly longer to cook. Whatever your preference, add them to your beginner’s vegan shopping list—they’re a great source of fibre and plant-based protein.

• Butter beans
• Chickpeas
• Cannellini beans
• Edamame (soy) beans
• Lentils
• Kidney beans
• Pinto beans
•  Peas
  

Did you know? Lentils are cheap, quick-to-cook and make a great addition to soups and salads. Plus, a cup of boiled lentils will deliver a hefty 18g of plant-powdered protein.

Fridge staples

Once you’ve eaten the last of your cheese and milk, your fridge doesn’t have to sit empty. From oat to almond, there are so many dairy-free diet alternatives to choose from. With health and the environment in mind, our go-to is unsweetened hemp milk.

Dairy alternatives

• Dairy-free milk & cream (oat, coconut, hemp, almond, rice, soy etc)
• Plant-based yoghurt (as above) 
• Dairy-free cheese (typically coconut or nut-based)

Protein sources

Tempeh and tofu are both highly versatile, protein-packed soy foods. They’re a popular meat alternative and provide a complete protein source, alongside several other nutrients, including fibre and B vitamins.

Load them on your salads, in curries, in stir-fries or any other meal that requires a protein-packed meat sub.

• Tofu
• Tempeh
• Seitan

Did you know? Soy is a common allergen and there is some concern surrounding its estrogen-mimicking effects. While most vegans enjoy protein-packed soy foods regularly with no problems, it’s definitely worth reading up on the subject for yourself.

Misc. fridge staples

• Hummus
• Tahini (make your own homemade hummus with this!)

Whole grains

For the most part, the grains you ate before you decided to go vegan, can remain on your vegan shopping list. Foods like couscous and rice are naturally vegan, but you will need to start checking pasta (most UK brands are fine, but it’s worth double-checking) and noodle labels for egg.

Keep in mind that whole grains are much more nutritious than refined grains (like white bread and pasta) and will keep you fuller for longer.

• Brown rice
• Quinoa (a great protein source) 
• Oats
• Wild rice
• Wholegrain bread
• Wholewheat couscous
• Wholewheat pasta

Did you know? Some vegan foods are deficient in one or more essential amino acids, especially lysine. But quinoa is an exception to this rule and contains a complete essential amino acid profile. It’s a great source of plant-based protein.

Cooking oils

Oil is a part of most recipes; and as you’ll be doing lots of vegan cooking from scratch, it should be a staple on your starter vegan shopping list.

Most oils are naturally vegan, but they’re not created equally when it comes to health. Vegetable oils and sunflower oils are highly refined and processed, meaning they can lack both flavour and nutrition.

Instead, we’d recommend choosing one (or more!) of the following cooking oils:

• Avocado oil
• Coconut oil
• Olive oil
• Sesame oil (great for drizzling!)

Herbs & spices

A good selection of herbs and spices is crucial for vegan home cooking. You’ve probably already got most of the basics, but consider branching out a bit to really make the most of your plant-based dishes. They can seriously amp up the flavour of your vegan meals!

Did you know? Turmeric manages to pack a major natural anti-inflammatory health punch. Turmeric has been used for thousands of years in Ayur-Veda, the traditional medicine of India to fight allergies and boost immunity.

Sauces & sweeteners

• Apple cider vinegar
• Balsamic vinegar
• Soy sauce 
• Sriracha
• Marmite (source of B12) 
• Miso paste
• Mustard
• Agave syrup 
• Maple syrup

Vegan protein powder

If you’re new to a vegan diet and are looking for an easy way to upkeep your daily protein requirements and meet your nutritional needs, a vegan protein powder like Purition could be a worthwhile addition to your beginner’s vegan shopping list.

Purition is a whole food protein blend made of 70% ground seeds, nuts and premium European-grown plant protein. A single serving of Purition provides you with the nine essential amino acids your body needs for optimal health, alongside plenty of plant protein, healthy fats, fibre and a host of naturally-occurring vitamins & minerals.

Find out more about using Purition to fuel your vegan diet.

Try Purition as a...

• Vegan breakfast shake: Blend 40g with 150–200ml nut milk
• Vegan protein smoothie bowl: Blend 40g with 100ml nut milk, 2tbsp vegan yoghurt and ice, pour into a bowl and top with fruit and nuts
• Vegan protein pancakes: Check out our go-to vegan protein pancake recipe
• Vegan protein porridge: Read our complete guide on how to make protein porridge

Read more...