I've met so many people over the years who have read about the benefits of veganism, attempted to cut out meat and dairy and subsequently gone back to their old ways. Perhaps surprisingly, it hasn't always been because they miss bacon - though I'm sure you've met as many 'but bacon tho' bros as me - often the issue has been not understanding how to develop a vegan meal.
Picture a standard meal, with a piece of meat, some boiled vegetables and a roasted potato. Now remove the meat from that picture, and consider how satisfied you'd feel after eating it. It's no wonder people complain of feeling hungry/bored/deficient on a vegan diet! Vegan food can be so exciting, healthy, fulfilling and packed with flavour if you know how to prepare it. That, no doubt, starts with preparing a shopping list that will help you build a range of killer meals.
Before diving in, let's start with some simple tips to keep in mind:
Start in the fresh food section: you'll end up with a healthier selection of food and can then substitute what wasn't available with canned or frozen alternatives
Explore local markets and bulk food stores for fresh produce and a wider variety of specialty foods, in addition to your local supermarket
Bring reusable bags and jars where possible: many bulk food stores even offer discounts for bringing your own jars and bottles
Look up vegan recipes in advance: your list should guide you and if you go in with a plan, you'll avoid wasting food that goes uneaten. However, this list is a general plan, which is ideal if you'd prefer to explore as you go or buy food that's discounted.
Make a plan: you know your tastes and how you want to nourish your body, so stick with what you really want to be eating
Below is a list of some, but by no means all, of the vegan items you might find in your local supermarket. You'll find many of my favourites but you should make this list your own and explore what your region has to offer, particularly as the seasons change.
Please note: some of theses items, particularly under the grain and seeds headings, can fall into different categories. I've grouped them in a way that makes sense for creating a grocery list.
Vegetables
Salad mixes including cabbage, spinach, rocket, kale and lettuce
Tomato, cucumber, capsicum and carrot
Broccoli, cauliflower and green beans
White potatoes, sweet potatoes, parsnips and pumpkin
Onion, spring onions and shallots
Eggplant, fennel and zucchini
Mushrooms, asparagus and Brussel sprouts
Avocado, olives, marinated artichoke and sundried tomatoes
Herbs and Spices (fresh and dried)
Basil, parsley, coriander, mint and dill
Rosemary, thyme, sage and tarragon
Salt and pepper
Garlic, ginger and chives
Chilli, turmeric, oregano, paprika, cumin
Cinnamon, cloves, nutmeg and vanilla beans
Blends, like dukkah,Italian herbs, Chinese five spice and all spice
Fresh and Dried Fruit
Bananas, mandarins, tangelos and oranges
Stawberries, blueberries, raspberries and blackberries
Watermelon, rockmelon and pineapple
Apples, pears and kiwi fruit
Peaches, nectarines and plums
Grapes, pomegranate and figs
Passionfruit, lemon and lime
Sultanas, dried apple and dried peaches
Grains, Beans and Legumes
Rice, barley, buckwheat and millet
Lentils, chickpeas, quinoa and corn
Broad beans, kidney beans, lima beans, cannellini beans and pinto beans
Rolled oats and cereal
Non-dairy Milk, Cheese and Other
Oat, soy, rice and nut milk
Vegan shredded, hard and cashew cheese
Vegan cream, coconut yoghurt
Protein
Tofu, soy and chickpea tempeh
Frozen and dried edamame beans
Falafels and veggie balls
Vegan burger patties and sausages
Beans and lentils (previously outlined)
Vegan protein powder
Condiments, Sauces and Spreads
Dips like hummus, baba ganoush and toum (garlic sauce)
Tomato sauce, barbecue sauce, relishes and chutneys
Peanut butter, almond butter and cashew butter
Jam, Vegemite and vegan chocolate spread
Oils, vinegar, soy sauce and chilli oil
Sriracha, salsa, chimichurri and miso paste
Vegan mayonnaise, vegan pesto and mustard
Tomato paste, passata and gravy
Pre-made cooking sauces for stir-fries and pasta
Pre-made dressing like Italian and general vinaigrette
Nuts and Seeds
Cashews, almonds, pistachios, pecans and peanuts
Pumpkin, sunflower, sesame and poppy seeds
Chia seeds, hemp seeds, flaxseeds and lindseeds
Bread
Sourdough, ciabatta, Turkish and miche bread
Baguettes, white, multi-grain and wholewheat bread
Pumpernickel and rye bread
Corn tortillas, wheat tortillas, naan and pita bread
Bagels, English muffins and crumpets
Fruit and raisin bread
Gluten free bread
Baking Ingredients
Vegan butter, vegetable shortening and coconut oil
LSA meal, egg replacement powder
Maple syrup and apple sauce
Apple cider vinegar
Regular flour, cornflour, sugar, baking powder and bicarbonate of soda
Nutritional yeast
Frozen Foods
Berries
Vegetables
Frozen meals
Vegan Treats
Dark chocolate (check the label before purchasing)
Biscuits like Leda Choc Chip Cookies and Lotus Biscoff
Chips, popcorn and savoury biscuits (check the label before purchasing)
Vegan ice-cream, like So Good, Tofutti and products from dairy-free ranges of non-vegan brands like Ben and Jerry's and Magnum
Now all that's left to do is start shopping! Check out my handy infographic below, and browse my full recipe range by exploring the Sweet Lancey categories for inspiration.
