Vegan Grocery ListMarch 2016

It’s been a while since we shared one of our grocery lists! Every so often we like to share our grocery shopping process to offer a little inspiration for your own shopping trips. In each post we share what we bought, where we bought it from, item prices, and the total cost (in Canadian dollars). In today’s post I’m going to share a little bit of my list building process too. I’ll show you what we had on hand before shopping, what we needed to pick up and a few meal ideas using our pantry items + new groceries.

At the end of the post you’ll find all of our past grocery posts, vegan grocery shopping FAQ’s, how to build a healthy grocery list, and our tips for eating vegan on budget.

Let’s get started!

Currently In Our Fridge & Pantry:

I try to prevent waste by starting my grocery list with an inventory of my fridge, freezer, and pantry. If I have fresh ingredients that need to be used up, I’ll pick up a couple of things that will compliment them in a quick and easy meal. If I had some vegetables to use up I might pick up a package of fried tofu for a big stir-fry (like this, this or this).

Here’s a look at what we had on hand before we went shopping:

  1. Coffee
  2. Vanilla soy milk
  3. Pasta, rice, quinoa
  4. Canned chickpeas and black beans
  5. Dried and canned green lentils
  6. Quick oats
  7. Peanut and almond butter
  8. Marinara sauce
  9. Yellow onions
  10. Frozen peas and corn
  11. Frozen bananas
  12. Dried herbs and spices, plant oils (coconut, sesame, canola), condiments (vegan mayo, salsa, sriracha, soy sauce, mustard, ketchup, etc.)

Our Shopping Trip:

At the moment most of what we have on hand are non-perishables, so we’re mostly shopping for fresh foods like fruits, veggies, tofu, non-dairy milk, etc. We’ve also got a couple of staples to pick up (maple syrup, sprouted grain bread, and vegan “butter”.)  We’ll be shopping at Superstore and Costco.

Fruits & Vegetables:

  1. baby dill – $1.98
  2. green onions – $0.77
  3. yellow peach -$1.34
  4. blackberries (Costco) – $3.99
  5. radishes – $1.27
  6. mint – $1.68
  7. spinach (Costco) – $3.39
  8. cauliflower – $2.47
  9. asparagus (1lb) – $3.83
  10. Alasko frozen strawberries (Costco) – $12.99
  11. garlic (3 pk) – $0.68 (not pictured)
  12. avocados (5 pk) – $5.99 (Costco, not pictured) Subtotal : $39.04


  1. Earth Balance Buttery Spread – $5.48
  2. Sunrise Soya Firm Tofu – $1.99 each
  3. Nature’s Path Buckwheat Wildberry Waffles – $4.47 (est. – free with coupon)
  4. Nature’s Path Flax Plus Pumpkin Flax Granola – $4.47 (est.)
  5. Silk Unsweetened Original Almondmilk – $3.50
  6. Kirkland Maple Syrup (Costco) -$12.89
  7. Silver Hills 20 Grain Train Organic Sprouted Grain Bread (2 pk) (Costco) – $7.69 Subtotal – $38.01

TOTAL: $77.05

Meal Ideas:

Breakfast & Snacks: Oatmeal/waffles with berries and maple syrup, peanut/almond butter toast, avocado toast, smoothies (berry, strawberry-banana, green smoothies)

Lunch & Dinner: Simple chickpea salad sandwiches (sub red lentils for chickpeas, veggies swapped for green onion and dill), burrito bowls (seasoned rice + black beans, corn, spinach, salsa + avocado) or Big Southwest Salad Bowl (rice or quinoa instead of sweet potato – adjust toppings as needed), Sriracha and Soy Sauce Tofu + spinach salad (avocado, corn, radishes, etc.), and Garlic Alfredo with Asparagus & Peas.

Grocery Shopping Tips for Vegans:


  1. Building a Healthy Vegan Grocery List
  2. Vegan on a Budget

More Grocery Posts:

  1. Groceries 04/23/14 – Includes prices  + My flexible menu for the week + FAQ
  2. Groceries {Week 2} With Prices + What I Ate Last Week + Featured Products
  3. Groceries {Week 3} – Grocery resources + Prices and total cost
  4. How to Grocery Shop for Packing Healthy Lunches To Go (Part 1)
  5. Meal Prepping For Healthy Vegan Lunches on the Go (Part 2)
  6. Vegan Groceries from Vitacost, Costco, and Superstore
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