{"id":250145,"date":"2019-08-14T15:03:46","date_gmt":"2019-08-14T14:03:46","guid":{"rendered":"https:\/\/veganuary.com\/vegan-food-essentials\/"},"modified":"2025-08-16T04:12:51","modified_gmt":"2025-08-16T03:12:51","slug":"vegan-food-essentials","status":"publish","type":"post","link":"https:\/\/veganuary.com\/en-ca\/vegan-food-essentials\/","title":{"rendered":"Vegan Shopping List (Canada)"},"content":{"rendered":"\n<p><strong>Our vegan food essentials guide (complete with a downloadable vegan shopping list) will help you on your plant-based journey. <\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"631\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2021\/09\/shopping-cart.jpg\" alt=\"Person pushing shopping cart in a supermarket\" class=\"wp-image-120411\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2021\/09\/shopping-cart.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/09\/shopping-cart-400x210.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/09\/shopping-cart-768x404.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/09\/shopping-cart-800x421.jpg 800w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/09\/shopping-cart-150x79.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Image Credit: AdobeStock<\/figcaption><\/figure>\n\n\n\n<p>Having a kitchen full of versatile and tasty ingredients is your first step to creating fantastic vegan food. <\/p>\n\n\n\n<p>We\u2019ve compiled a go-to shopping list, including all the staples you&#8217;ll need on your plant-based journey. <\/p>\n\n\n\n<p>Don\u2019t feel that you need to rush out and buy everything from our list, though! Simply use this as a guide to grow your Veganuary larder. <\/p>\n\n\n\n<p><strong>Download your free <a href=\"https:\/\/veganuary.com\/wp-content\/uploads\/2021\/09\/Veganuary-Vegan-Shopping-List.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">vegan shopping list<\/a>!<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">FRUIT AND VEGETABLES<\/h2>\n\n\n\n<p>It&#8217;s important to fill your diet with nutrient-rich fruits and veggies \u2013 eat the rainbow! Here are some of our favourites:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Leafy greens \u2013  An excellent source of calcium and other vitamins and minerals<\/li>\n\n\n\n<li>Bell peppers \u2013 Great raw and dipped in hummus or in a stir fry<\/li>\n\n\n\n<li>Sweet potatoes \u2013 A go-to source of vitamin A<\/li>\n\n\n\n<li>Mushrooms \u2013 Get your B vitamins here!<\/li>\n\n\n\n<li>Berries \u2013 These are nutrient powerhouses <\/li>\n\n\n\n<li>Avocados \u2013 A great source of healthy fats!<\/li>\n\n\n\n<li>Garlic and ginger \u2013 Ideal for creating flavour <\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Whole Grains <\/h2>\n\n\n\n<p>Nutritious grains should be included in all meals as they provide us with energy, so stock up on them. Most of these will become staples on your vegan shopping list.<\/p>\n\n\n\n<p>Some bread and pasta may contain eggs or dairy, so <a href=\"https:\/\/veganuary.com\/en-ca\/vegan-label-reading-guide\/\">double-check labels<\/a>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rice<\/li>\n\n\n\n<li>Oats<\/li>\n\n\n\n<li>Couscous<\/li>\n\n\n\n<li>Pasta<\/li>\n\n\n\n<li>Bread<\/li>\n\n\n\n<li>Quinoa<\/li>\n\n\n\n<li>Popcorn<\/li>\n\n\n\n<li>Bulgur wheat<\/li>\n\n\n\n<li>Barley<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image wp-image-79983 size-full\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"1001\" height=\"800\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2019\/08\/oatmeal-fruit.jpg\" alt=\"A bowl of oatmeal accompanied by strawberries\" class=\"wp-image-79983\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2019\/08\/oatmeal-fruit.jpg 1001w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/08\/oatmeal-fruit-400x320.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/08\/oatmeal-fruit-768x614.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/08\/oatmeal-fruit-800x639.jpg 800w\" sizes=\"(max-width: 1001px) 100vw, 1001px\" \/><figcaption class=\"wp-element-caption\">Image Credit: Pexels<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Vegan Protein Sources<\/h2>\n\n\n\n<p>Protein is a hot topic when it comes to going vegan, but there\u2019s no need to worry. Most foods contain some protein and there\u2019s so much choice when it comes to tasty sources of <a href=\"https:\/\/veganuary.com\/protein-vegan-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">vegan protein<\/a>.<\/p>\n\n\n\n<p>You shouldn\u2019t struggle to get enough protein on a vegan diet, but you may struggle to choose from all the fantastic products on offer! Whether you&#8217;re looking for whole, plant-based sources or meat alternatives, there\u2019s no shortage of protein-packed foods available.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tofu  \u2013 Use extra-firm for day-to-day cooking <\/li>\n\n\n\n<li>Beans, chickpeas and lentils  \u2013 Opt for dried or canned beans such as kidney beans, black beans and pinto beans. Lentils are a wonderful meat substitute in Bolognese, shepherd\u2019s pie and lasagne<\/li>\n\n\n\n<li>Seeds  \u2013 Sunflower, pumpkin, sesame, chia, flax<\/li>\n\n\n\n<li>Nuts \u2013 Almonds, cashews, walnuts, Brazils, pine nuts<\/li>\n\n\n\n<li>Nut butters \u2013 Peanut butter, almond butter, cashew butter, hazelnut butter<\/li>\n\n\n\n<li>Tempeh \u2013 It\u2019s firmer than tofu with a stronger flavour<\/li>\n\n\n\n<li>Quinoa \u2013 A grain that\u2019s also a great source of protein<\/li>\n\n\n\n<li>Seitan \u2013 Can replace meat in many dishes and is packed with protein<\/li>\n\n\n\n<li>Protein powders  \u2013 There are many vegan versions available, including flavoured options<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"817\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/protein-buddha-bowl.jpg\" alt=\"Colourful high-protein, low-fat vegan buddha bowl\" class=\"wp-image-147795\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/protein-buddha-bowl.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/protein-buddha-bowl-400x272.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/protein-buddha-bowl-768x523.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/protein-buddha-bowl-800x545.jpg 800w, https:\/\/veganuary.com\/wp-content\/uploads\/2022\/04\/protein-buddha-bowl-150x102.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Image Credit: AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">COOKING and BAKING Staples<\/h2>\n\n\n\n<p>Use these simple replacements in vegan cooking and <a href=\"https:\/\/veganuary.com\/vegan-baking-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">baking<\/a> to help you switch out the animal-based products in your cupboard:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Agar-agar  \u2013 Vegan substitute for gelatine, available from many supermarkets and wholefood shops<\/li>\n\n\n\n<li>Nutritional yeast \u2013 Has a lovely cheesy flavour and great for vitamin B12<\/li>\n\n\n\n<li>Vegetable stock (cubes or powder)  \u2013 Low sodium options are available<\/li>\n\n\n\n<li>Vegetable bouillon<\/li>\n\n\n\n<li>Miso \u2013 A fermented paste that&#8217;s great for adding umami flavour<\/li>\n\n\n\n<li>Oils \u2013 Olive oil, rapeseed, sunflower, coconut<\/li>\n\n\n\n<li><a href=\"https:\/\/veganuary.com\/en-ca\/vegan-egg-substitutes\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Egg replacements<\/strong><\/a> \u2013 Flax seeds or chia seeds can substitute eggs, as well as vegan egg replacement products<\/li>\n\n\n\n<li>Honey replacements \u2013 Agave nectar, maple syrup, date syrup<\/li>\n\n\n\n<li>Blackstrap molasses<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image wp-image-79969 size-full\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"857\" height=\"854\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2019\/08\/nutritional-yeast.png\" alt=\"Engevita Nutritional Yeast - one of the must-have vegan food essentials for cooking and baking\" class=\"wp-image-79969\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2019\/08\/nutritional-yeast.png 857w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/08\/nutritional-yeast-400x399.png 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/08\/nutritional-yeast-768x765.png 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/08\/nutritional-yeast-800x797.png 800w\" sizes=\"(max-width: 857px) 100vw, 857px\" \/><figcaption class=\"wp-element-caption\">Image Credit: Marigold Health Foods<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Meat and Dairy Alternatives<\/h2>\n\n\n\n<p>Can\u2019t live without cheese or your favourite desserts? You don&#8217;t have to! <\/p>\n\n\n\n<p>There are tons of amazing vegan meats, chocolates, desserts, cheeses, non-dairy milks and ice creams available in most supermarkets. Here are some of our guides: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/veganuary.com\/dairy-alternatives\/\">Guide to dairy alternatives<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/veganuary.com\/best-vegan-chocolate\/\" target=\"_blank\" rel=\"noreferrer noopener\">Vegan chocolate guide<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/veganuary.com\/en-ca\/best-vegan-cheese\/\" target=\"_blank\" rel=\"noreferrer noopener\">Best vegan cheeses<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/veganuary.com\/vegan-ice-cream\/\" target=\"_blank\" rel=\"noreferrer noopener\">Best vegan ice creams<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/veganuary.com\/vegan-chicken-egg-alternatives\/\" target=\"_blank\" rel=\"noreferrer noopener\">Vegan chicken alternatives<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/veganuary.com\/fish-alternatives-product-list-uk\/\">Vegan fish alternatives<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/veganuary.com\/vegan-bacon-alternatives\/\" target=\"_blank\" rel=\"noreferrer noopener\">Vegan bacon alternatives<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Vegan READY MEALS<\/h2>\n\n\n\n<p>Although the healthiest options usually involve cooking for yourself, sometimes we need a quick meal on a busy day! <\/p>\n\n\n\n<p>These brands offer healthy or indulgent convenient meals that can be ready in minutes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Supermarket own label &#8211; President\u2019s Choice Plant-Based<\/li>\n\n\n\n<li>Amy\u2019s Kitchen<\/li>\n\n\n\n<li>Daiya Pizza<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><br>Vegan SNACKS and DRINKS<\/h2>\n\n\n\n<p>Whether you need an energy boost on the go or a tasty treat, there are plenty of vegan-friendly snacks in shops nowadays. <\/p>\n\n\n\n<p>You\u2019ll be pleasantly surprised to know that many of the snacks you enjoy are <a href=\"https:\/\/veganuary.com\/accidentally-vegan-products-uk\/\" target=\"_blank\" rel=\"noreferrer noopener\">accidentally vegan<\/a>!<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vegan crisps and popcorn<\/li>\n\n\n\n<li>Sausage rolls and pasties<\/li>\n\n\n\n<li>Samosas and bhajis<\/li>\n\n\n\n<li>Dried fruit<\/li>\n\n\n\n<li>Nuts and seeds<\/li>\n\n\n\n<li>Sweets and candies<\/li>\n<\/ul>\n\n\n\n<p><strong>For more free resources, sign up to <a href=\"https:\/\/veganuary.com\/en-us\/try-vegan\/\">try vegan<\/a> with us. You&#8217;ll receive daily recipes, meal plans and much more!<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-right\">PAGE UPDATED NOVEMBER 2024<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Our vegan food essentials guide (complete with a downloadable vegan shopping list) will help you on your plant-based journey. Having&hellip;<\/p>\n","protected":false},"author":95,"featured_media":250147,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"categories":[1909],"tags":[],"class_list":["post-250145","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-en-ca"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vegan Shopping List Canada [Free PDF Download] | Veganuary<\/title>\n<meta name=\"description\" content=\"We know going vegan is confusing at first! 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