I just answered an ask about my vegan grocery essentials, so I thought I might as well post it here too!
Here are my resources for building your own healthy vegan grocery list:
Building a Healthy Vegan Grocery List
Vegan Lifestyle on a Budget
You can also check out my grocery posts, you might find them helpful too. Here’s the links to the 2 most recent ones:
Groceries 04/23/14 – Includes prices + My flexible menu for the week + Shopping FAQ
Groceries {Week 2} With Prices + What I Ate Last Week + Featured Products
Below are my essentials for eating healthy, these are the types of foods I like to have on hand at the start of each week. *Starred ingredients indicate items that I stock up on (usually from Costco) or items that last a long time, not things I buy on a week-to-week basis.
This is the list of foods I’d buy if I had to suddenly restock my kitchen from scratch. I’d choose these ingredients because I find them really easy to use, versatile, and really good for mixing and matching to create tons of different dishes.
whatever else is on sale and looks good (lately it’s things like berries, melons, pineapple, kiwis, etc.)
frozen mixed berries and frozen mango*
spinach (essential for salads)
canned tomatoes or pasta sauce* (look for one made with wholesome ingredients)
brown rice and/or quinoa*
canned low sodium chickpeas*
peanut butter and/or almond butter*
non-dairy yogurt (or dessert tofu)
soy or almond milk (unsweetened)
Daiya Cheddar-style shreds
Earth Balance Buttery Spread
Superfoods: chia seeds, hemp hearts, cacao nibs, etc.*
With this list you can make:
yogurt and berry granola parfaits
toast with mashed avocado
oatmeal with berries/nuts/nut butters
tofu and vegetable broth soups
Here are some of my favourite recipes using those ingredients:
Baked Sriracha and Soy Sauce Tofu (in salads, wraps, sandwiches, and vegan lunch bowls - I use it all the time)
Tofu Noodle Soup [version 1] [version 2]
Broiled Apple & Almond Butter Sandwich (you can also do PB & banana)
Mixed Berry, Granola, and Yogurt Parfait
You can also browse Garden of Vegan tags for: Breakfast, Lunch & Dinner, Snacks, Smoothies, and Food on the Go. Most meals are made mostly with the ingredients above or would be really easy to substituted.
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