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Are you a plant-based vegan looking to lose weight? Here is my go-to grocery list for when I’m actively trying to lose weight as a plant-based vegan.
What is plant-based vegan?
I’ve been vegan for five years now, but a few months ago, I got really serious about my weight loss journey and decided to become a plant-based vegan. With this change, I cut out a lot of processed vegan foods from my diet, including vegan meat substitutes, chips, ice cream, and even tofu! It sounds crazy, but it’s definitely working. Now, my diet consists mainly of actual plant foods and things without an ingredients list. Some things still remain, like coffee creamer, nut milk, sauces, coconut yogurt, and the occasional veggie burger, but for the most part, this grocery list will consist of whole, plant-based foods that are perfect for a weight loss journey.
Do you count macros?
I don’t follow any specific macro counts when losing weight on a plant-based vegan diet, however, I do focus on creating balanced meals. So, these groceries will not be considered “keto-friendly” or “HCLF”, but this list is more of a general, well-balanced, healthy diet. As you look through this list, you will see a balance of carbs, fats, and protein because the focus is on nutrition and balance.
Don’t forget about exercise!
In conjunction with this grocery list, I also exercise 5 days a week and focus on moving throughout the day. Remember, weight loss is calories in vs. calories out, so no matter how healthy your diet is, if you are not being active, you will not lose weight in a healthy way. I have other posts talking about this in more detail, including How to Get a Snatched Waist and Calculate Your Own Calories and Macros for Weight Loss. Make sure you check those out!
Are you ready to see my plant-based vegan grocery list for weight loss? Well, here it is!
This list has a lot of foods that are my particular preference, but feel free to make swaps for things you like! It’s your weight loss journey, so it’s up to you!
Fruits: I usually buy organic soft-skinned fruits. And these are just my favorites. Get any fruits you like! I use these for smoothies and snacks.
- Organic apples
- Organic blueberries
- Organic cherries
- Organic peaches/nectarines
- Avocado
- Mango
- Watermelon
- Bananas
- Dates
Fresh veggies: Just as with fruits, I buy whatever I like and looks good. As a plant-based vegan, fruits and veggies make up the bulk of my meals, so I get a lot in the produce section. I also get more greens here over starches.
- Spring mix
- Baby spinach
- Lettuce
- Carrots
- Fresh salsa
- Onion
- Potatoes
- Sweet potatoes
- Collard greens
- Cabbage
- Cauliflower
- Cilantro
- Tomato
Dairy: I don’t buy much in this section, since these items are considered processed, but I like creamer in my coffee and milk in my smoothies. I just go for the ones with the least ingredients, high nutritional profile, and less sugar.
- Coconut milk yogurt
- Unsweetened vanilla nut milk
- Oat milk creamer
Frozen: I buy A LOT of frozen fruits and veggies! Not only do they last longer, but frozen fruit is a necessity for my daily breakfast smoothie. Again, feel free to buy whatever frozen fruits and veggies you like. I usually buy huge bags of different mixes/blends or whatever is on sale.
- Frozen tropical fruit
- Frozen acai packets
- Dr. Praeger’s veggie burger (these are the best ones I’ve been able to find as far as ingredients)
- Frozen veggies
- Frozen mango/pineapple
- Ezekiel wraps (these are the best ones I’ve been able to find, and they are really good!)
The Inner Aisles: the rest of these items are found in the inner aisles of the grocery store. I really focus on getting the staples that I can use to create a lot of different meals. Beans and lentils are the staples for most of my meals, so you’ll see a lot of those here!
- Lentil pasta (high protein pasta made from lentils. 10/10 recommend!)
- Pasta sauce (look for meat-free, clean ingredients, and low-sodium)
- Vegetable broth
- Rolled oats (my personal favorite, but get whatever kind of oats you like)
- Dark chocolate chips (for my sweet tooth at the end of the night. Make sure they are dairy-free. These are my favorite ones!)
- Canned chickpeas
- Canned black beans
- Dry lentils
- Dry quinoa
- Dry mixed beans
- Canned kidney beans
- Canned white beans
- Canned pinto beans
- Brown rice
- Canned veggies
- Taco seasoning (check for meat)
- Chili seasoning (check for meat)
- Curry paste
- Olive oil (buy whatever oil you like to cook with)
- Any seasonings you like
- Peanut butter (find one with fewest ingredients and least amount of added sugar)
- Daiya Caesar dressing
- Barbecue/Buffalo sauce (check for sodium and high fructose corn syrup)
- Hemp seeds (I buy these from Amazon here)
- Chia seeds (Also buy on Amazon here)
- Almonds
- Nutritional yeast
- Orgain protein powder (I buy on orgain.com. Use my code “AJSAVE for $$$ off your order! The chocolate peanut butter flavor is soooo good!)
- Powdered peanut butter (I also get this on Amazon here)
That concludes my plant-based vegan grocery list for weight loss! For more tips on how to grocery shop for beginner vegans, check out my post Vegan Grocery Shopping Tips for Beginners. If you have anything to add to this list, leave it in the comments below, and stay tuned for more helpful vegan posts!
