Vegan Grocery List For All Day Eating (5 Meals, 3 Variants)

Imagine you’ve just discovered the secret to eating healthy, delicious meals every day without ever feeling deprived or bored – and it’s all without staying from a vegan diet!

You’re on the brink of embarking on a gastronomic adventure that caters to your health, palate, and the environment. With a well-planned grocery list, you can create five mouthwatering meals a day in three different variants.

Are you ready to unlock the magic of plant-based meals? Read on and take your vegan food experience to the next level!

Key Takeaways

  • A well-planned vegan grocery list includes categories such as whole grains, proteins, fruits and vegetables, nuts and seeds, plant-based dairy alternatives, sweeteners, healthy fats, and spices and condiments.
  • A diverse vegan grocery list allows for the creation of varied meals throughout the day that align with a vegan lifestyle – from breakfast to supper.
  • Vegan breakfast options include overnight oats, tofu scrambles, vegan pancakes, and fruit smoothies. 
  • Mid-morning vegan snack options can consist of celery sticks with hummus dip, mixed nuts, dried fruits, refreshing smoothies, or a cup of green tea.
  • Nutritious vegan lunch choices include quinoa salad, vegan sushi rolls, or a grilled portobello mushroom burger.
  • For dinner, consider dishes like pasta with cashew sauce and roasted vegetables, stuffed bell peppers, hearty stir-fries, or sweet potato and tempeh hash.
  • Supper options in a vegan diet can include rice cakes topped with almond butter and sliced banana, roasted chickpeas seasoned with spices, or a bowl of mixed berries served with coconut yogurt.

Vegan Grocery List for Beginners: Essential Shopping List

Woman in Green Shirt Looking at Her Grocery List

Adopting a vegan lifestyle doesn’t mean you have to compromise on taste or variety. To create a day’s worth of delicious, balanced meals, start by stocking your pantry with the following categories of vegan items:

Food CategoryWorth Buying
Whole GrainsSteel-cut oats, Whole grain toast, Quinoa
ProteinsTofu, Chickpeas
Fruits and VegetablesAvocados, Celery, Cucumbers, Tomatoes, Bell peppers, Variety of fruits
Nuts and SeedsMixed nuts, Chia seeds
Plant-Based Dairy AlternativesAlmond milk, Coconut yogurt
SweetenersPure maple syrup, Bananas
Healthy FatsCashews, Almond butter
Spices and CondimentsSoy sauce, Favorite spices, Lemon

By curating a diverse vegan grocery list based on these categories, you’ll have all the ingredients on hand to whip up energizing breakfasts, satisfying lunches, savory dinners, and delightful suppers that align with your vegan lifestyle.

Energizing Breakfast

 Strawberry on Table Top Near White Ceramic Bowl

Are you tired of the same old breakfast routine? Look no further!  Say goodbye to boring breakfasts and hello to a morning meal that will leave you feeling energized and ready to conquer the day.

  • One option to consider is overnight oats. Made with steel-cut oats, this easy-to-prepare dish isn’t only convenient but also packed with fiber. Simply soak your oats in almond milk overnight and wake up to a creamy and satisfying bowl of oatmeal. To boost the nutritional value, add chia seeds, which are rich in omega-3 fatty acids. Top it off with a medley of fresh fruits like bananas or berries for a burst of natural sweetness and essential vitamins.
    • Grocery List for Overnight Oats:
      Steel-cut oats
      Almond milk
      Chia seeds
      Fresh fruits (bananas or berries)
  • If you prefer a savory breakfast, a tofu scramble is the way to go. This protein-rich alternative to scrambled eggs will leave you feeling satisfied and fueled for the day ahead. By properly seasoning and cooking tofu, you can achieve a texture and taste that closely resembles traditional scrambled eggs. Pair it with whole-grain toast to add fiber and complex carbohydrates to your meal. Don’t forget to add some avocado slices for a dose of healthy fats that will keep you feeling full and satisfied.
    • Grocery List for Tofu Scramble:
      Whole-grain toast
  • For those looking to indulge a little, vegan pancakes are a delightful treat. These fluffy and delicious pancakes are just as satisfying as their non-vegan counterparts. Top them with antioxidant-rich blueberries and drizzle some pure maple syrup for that extra touch of indulgence.
    • Grocery List for Vegan Pancakes:
      Vegan pancake mix
      Pure maple syrup
  • If you’re on the go, whip up a quick and portable smoothie using banana, almond milk, and your choice of fruits. It’s a refreshing and nutritious option that will keep you fueled throughout the morning.
    • Grocery List for Morning Smoothie:
      Almond milk
      Preferred fruits (e.g,, peaches, mango or watermelon)

Mid-Morning Snack

Mason Jar With Shake And Straw

When the morning’s energy starts to wane, it’s your body’s way of signaling that it’s time for a mid-morning snack to keep you fueled and focused. Let’s delve into three variants of healthy vegan mid-morning snacks that you can easily use to give yourself a boost!

  • Crunchy Celery Sticks with Hummus Dip: This snack is a perfect blend of crunch and creaminess. Celery is low in calories and high in fiber, while hummus, made from chickpeas, offers a good dose of protein and healthy fats. Both components are vegan products (and whole foods) that provide essential nutrients.
    • Grocery List for Crunchy Celery Sticks with Hummus Dip:
      Hummus (made from chickpeas)
  • A Handful of Mixed Nuts and Dried Fruits: Nuts and seeds are packed with protein, healthy fats, vitamins, and minerals. They’re the ideal mid-morning snack for a quick energy boost. Adding dried fruit to the mix provides a hint of sweetness along with additional fiber and antioxidants.
    • Grocery List for Nut Mix:
      Mixed Nuts 
      Dried Fruits
  • A Refreshing Smoothie: A smoothie made from spinach, banana, and coconut water is a hydrating and nutrient-rich option. Spinach provides iron and calcium, banana offers natural sugars and potassium, and coconut water is packed with electrolytes.
    • Grocery List for the Vegan Smoothie:
      Coconut water
  • A Cup of Green Tea: Green tea is a great addition to your mid-morning routine. It’s full of antioxidants and has a mild caffeine content to keep you alert without the jitters associated with coffee.
    • Grocery List for Green Tea:
      Green Tea from a sustainable provider

Each of these mid-morning snack options is vegan-friendly, easy to prepare, and packed with the nutrients your body needs to stay energized and focused throughout the day.

Nutritious Lunch

Vegan sushi rolls

In the hustle and bustle of your daily routine, the importance of a nutritious lunch can’t be overstated. By incorporating plant-based protein into your midday meal, you can satiate your hunger and power through the rest of your day with gusto.

  • One enticing choice is a quinoa salad, a true powerhouse of plant-based protein. Elevate the flavor profile by adding chickpeas, cucumbers, and tomatoes, creating a delightful medley of textures and tastes. A tangy lemon dressing, with its refreshing and zesty notes, perfectly complements the earthy quinoa. To add an extra kick, don’t forget to infuse your salad with a handful of fresh herbs.
    • Grocery List for Quinoa Salad:
      Lemon for dressing
      Fresh herbs
  • Should you desire an adventurous twist, embark on a culinary journey with vegan sushi rolls. These rolls boast a harmonious blend of creamy avocado, crisp cucumber, and tangy pickled radish, resulting in a delightful interplay of textures and flavors. This innovative and nutritious lunch option promises to tantalize your taste buds and leave you feeling satisfied.
    • Grocery List for Vegan Sushi Rolls:
      Pickled radish
      Sushi rice
      Nori sheets
  • For those seeking a heartier option, indulge in a grilled portobello mushroom burger. Served alongside a side of sweet potato fries, this meal delivers both satiety and nourishment. The meaty texture of the mushroom, coupled with the wholesome goodness of the sweet potato fries, provides a satisfying combination. Moreover, these fries are packed with essential vitamins and fiber, ensuring a well-rounded and nutritious experience.
    • Grocery List for Grilled Portobello Mushroom Burger with Sweet Potato Fries:
      Portobello mushrooms
      Sweet potatoes
      Burger buns
      Condiments of choice

Choose wisely and savor the bountiful flavors and nourishment that these vegan lunch options have to offer.

Savory Dinner

Cooked Food on Black Cooking Pan

Nothing nourishes your body like a savory dinner made from vegan ingredients and improved with preferred herbs and spices.

  • One delectable option is pasta with cashew sauce and roasted vegetables. This mouthwatering dish combines the creaminess of cashew sauce with the heartiness of roasted vegetables, resulting in a delightful and satisfying meal. Imagine twirling whole-wheat pasta coated in a luscious cashew sauce, accompanied by a medley of bell peppers, zucchini, and sweet potatoes. All these ingredients are both filling and easy to get during your vegan grocery shopping trip.
    • Grocery list for Pasta with Cashew Sauce and Roasted Vegetables:
      Whole-wheat pasta
      Bell peppers
      Sweet potatoes
  • For a burst of color and nutrition, consider stuffed bell peppers. These vibrant peppers are generously filled with a hearty mixture of black beans, corn, and brown rice. Not only will your taste buds be delighted, but your body will also receive a wealth of essential nutrients.
    • Grocery list for Stuffed Bell Peppers:
      Bell peppers
      Black beans
      Brown rice
  • If versatility is what you seek, a hearty stir-fry is the perfect choice. This adaptable dish allows you to make use of any vegetables you have on hand. The star ingredients include tofu or tempeh, broccoli, bell peppers, and a savory soy sauce. The result? A harmonious blend of flavors and textures that will leave you satisfied and nourished.
    • Grocery list for Vegan Stir-fry:
      Tofu or tempeh
      Bell peppers
      Soy sauce
  • Craving simplicity without compromising on taste? Look no further than the sweet potato and tempeh hash. This one-pan wonder is packed with flavor, as the sweetness of the potatoes perfectly complements the savory tempeh. With just a few ingredients, you can effortlessly create a meal that’s both satisfying and nutritious.
    • Grocery list for Sweet Potato and Tempeh Hash:
      Sweet potatoes

Delightful Supper

Delicious dessert with berries on coaster

After relishing a savory vegan dinner, you might be wondering what to have for a delightful supper that’s just as nutritious and satisfying. Well, worry not, as the following three variants are loaded with whole grains, healthy fats, and plant-based milk, offering a perfect blend of taste and nutrition.

  • Cakes topped with almond butter and sliced banana: The rice cakes, being a great source of whole grain, provide the necessary complex carbohydrates for energy. Almond butter adds a dose of healthy fats and protein, while bananas enrich the meal with essential vitamins and minerals. This option isn’t only delicious but also quick and easy to prepare.
    • Grocery List for Cakes Topped with Almond Butter and Sliced Banana:
      Rice cakes
      Almond butter
  • Roasted chickpeas seasoned with your favorite spices: Chickpeas are a fantastic source of vegan meat due to their high protein content. They also contain fiber and a variety of vitamins and minerals. Season them with spices of your choice and roast for a crunchy, satisfying supper.
    • Grocery List for Spicy Roasted Chickpeas:
      Preferred spices (e.g., chili)
  • Bowl of mixed berries served with a dollop of coconut yogurt: Berries are packed with antioxidants and fiber, while coconut yogurt offers a vegan alternative to dairy, providing beneficial probiotics. This variant is a sweet, refreshing way to end your day.
    • Grocery List for Mixed Berries with Coconut Yogurt:
      Mixed berries
      Coconut yogurt

For all these variants, you can choose to add frozen vegetables or fruits for extra fiber and nutrients and plant-based milk for added creaminess and nutritional value.


Embarking on a vegan lifestyle doesn’t have to be daunting or monotonous. With a well-curated grocery list and a little creativity in the kitchen, you can enjoy a diverse array of meals that boost your health, tantalize your taste buds, and uphold your commitment to the environment.

Whether it’s an energizing breakfast to kick-start your day, a mid-morning snack for sustained energy, a nutritious lunch to fuel your afternoon, a savory dinner to end your day on a high note, or a delightful supper to satisfy late-night cravings – every mealtime is an opportunity to celebrate the abundance and versatility of plant-based foods.

So why wait? Start your vegan journey today with this grocery list guide, and experience the joy of creating and savoring nourishing meals that resonate with your values and lifestyle!

Two More Recommendations for Your Plant-Based Journey

1. This is the best free video training I’ve found on plant-based nutrition. You’ll learn how to reduce your risk of cancer, heart disease, type 2 diabetes, Alzheimer’s, and obesity—all with plant-based food. Watch the free “Food for Health Masterclass” here.

2. This is the best vegan multivitamin I’ve found in my 14 years of being vegan. It has vitamin B12, vitamin D, omega-3—and nothing else. Translation: It only has the nutrients vegans are actually low in. Read my full review of Future Kind’s multivitamin here (with 10% discount).