Grocery Shopping List: Vegan Edition

Transform grocery shopping from a chore into something that’s fun again! With an efficient plan and a list that leaves no aisle unexplored, we’ll have you ready for your next #FarmBoyHaul.

If you’re living your best plant-based life, our Farm Boy stores are ready to help! We pride ourselves on being able to offer a variety of tasty foods and delicious dishes that accommodate those enjoying a vegan lifestyle. From vegan pantry staples to plant-based proteins to sweet treats, there are wholesome vegan options around every corner. Read on to discover some of our tips, must-haves, and more for your vegan shopping list.

Grocery shopping list with produce surrounding.

Shopping Tips

Always organize your shopping list according to items, department, and store layout to maximize efficiency.
Invest in a set of reusable mesh produce bags. (This not only reduces usage of single-use plastics, but helps fruits and vegetables last longer by allowing gases to escape.)
Remember to bring your reusable grocery bags or boxes from home!
Purchase ingredients that are multi-purpose and can be used in more than one dish. This allows you to increase the value of what you buy!
Choose fruits and vegetables that vary in terms of ripening times. (E.g. Pick up green bananas that will ripen slowly and can be enjoyed throughout the week. If you know you’ll be eating a fruit within the next day or two, choose something that’s closer to ideal ripeness.)
Take advantage of in-store specials and flyer deals! Certain items can be bought at a higher volume and frozen for later enjoyment.

Vegetables

Vegetables are a cornerstone of most vegan diets thanks to the wide variety of nutritional benefits they provide. For vegans looking to avoid meat substitutes, certain veggies can also provide a more natural replacement. (Grilled portobello mushroom burgers, anyone?) Leafy green veggies like bok choy, spinach, and kale also offer much-needed calcium and iron, which can be lacking in the absence of meat and dairy products.

The image shows a green washed wood table with a circular wooden serving plate. On the plate are three crowns of broccoli, large, medium, and small. — **Broccoli**

Enjoy broccoli cooked or raw.
Source of vitamins, minerals, fibre, and antioxidants.
Try in soups, stir-fries, salads, and pastas.

The images shows a wooden table with a medium-sized wooden bowl on it. In the bowl are five medium-sized Yukon Gold potatoes. — **Potatoes**

Enjoy potatoes fried, mashed, boiled, or baked.
Source of protein, vitamins, minerals, and antioxidants.
A very versatile veggie, the sky’s the limit with potato dishes!

The image shows a pile of fresh raw spinach on a white background. — **Spinach**

Enjoy spinach cooked or raw.
Rich source of many vitamins and minerals.
Try spinach in salads, curries, pastas, and soups.

The images is shot from above and shows a pile of fresh green peas. — **Peas**

Enjoy peas cooked or raw.
Source of vitamins, minerals, and antioxidants.
Try in pastas, soups, casseroles, and rice dishes.

The image shows three bell peppers on distressed white wood. The red and yellow peppers are at the front and the orange pepper is slightly behind it. In the background, a green bell pepper lays on its side. — **Bell Peppers**

Enjoy bell peppers cooked or raw.
Rich in vitamins and antioxidants.
Try stuffed peppers, pastas, stir-fries, tacos, and more!

The image is shot from above and shows a dark wooden table with a textured white bowl. In the bowl is a pile of freshly washed Brussels sprouts. In the upper right corner of the image is a tan, white, and grey checked dishcloth. — **Brussels Sprouts**

Enjoy Brussels sprouts raw, roasted, sauteed, or air-fried.
High source of fibre and vitamins.
Try in salads, rice dishes, stir-fries, and pastas.

Fruits

Like veggies, fruits offer a delicious assortment of vitamins, minerals, fibre, and more! In addition to being a sweet snack any time of day, fruits can also be used as ingredients in dishes. For example, applesauce is an excellent egg replacer in baked goods. Jackfruit works well as a meat substitute in barbecue sandwiches and stir fries.

The image shows many bananas. They fill up the entire frame. — **Bananas**

Source of fibre, potassium, and vitamins.
Enjoy as a snack, in smoothies, desserts, and more!
Purchase green bananas at the store for a longer period of enjoyment.

The image is shot from above and shows a mix of raspberries, blueberries, and blackberries. — **Berries**

Loaded with antioxidants, vitamins, and fibre.
Enjoy as a snack, in salads, smoothies, jams, and more!
Berries should be among the first fruit consumed from your grocery haul.

The image is shot from above and shows a grey wood table with a wooden bowl. In the bowl are fresh nectarines. Two of the nectarines are cut in half, with their pits visible. The nectarines are bright and vibrant with shiny skins. — **Nectarines**

A stone fruit with similarities to peaches.
Enjoy as a snack, in salads, smoothies, desserts, jams, and more!
Stone fruits like nectarines should be bought at varying degrees of ripeness.

The image shows a wooden table with a small wooden crate on it. Visible in the crate are four reddish-yellow apples. IN front of the crate is a whole apple and an apple sliced in half. To the left side of the image beside the crate is another whole apple. — **Apples**

Source of fibre, antioxidants, and vitamins.
Can be enjoyed raw or cooked, and used as a baking substitution.
Different varieties are available year-round!

The image is shot from above and shows a dark wood table. On the table are two avocados. One avocado is whole while the other avocado is cut in half, with the pit in one of the halves. The avocado looks ripe and delicious. — **Avocado**

Source of fibre, healthy fats, and vitamins.
A great baking substitute for butter.
A ripe avocado yields to gentle pressure and has a purple-black colour.

The image shows a grey tablecloth folded over and a speckled stoneware bowl on top. In the bowl are segments of fresh jackfruit. In the background out of focus, is a whole jackfruit lying on its side. — **Jackfruit**

Source of protein, fibre, and vitamins.
An excellent meat replacement for BBQ sandwiches and tacos.
Jackfruit can be eaten cooked or raw, in sweet or savoury dishes.

Tip: Select a variety of fruits and vegetables with a range of degrees of ripeness and ripening times. This will give you more options throughout the week!

Plant-Based Protein

Lentils from above — **Lentils:** An inexpensive form of plant-based protein, lentils are also high in B vitamins, iron, fibre, and more! Enjoy lentils in soups, stews, and Indian dishes like dal. **Discover a lentil recipe here.**

Chick peas — **Chickpeas:** Commonly available canned or dried, chickpeas (or garbanzo beans) are a great source of protein, iron, fibre, and potassium. Enjoy them fresh or lightly blanched in salads, pureed for dips like hummus, or roasted/air-fried as a crispy, protein-packed snack! **Discover a chickpea recipe here.**

Mixed Beans — **Beans and Legumes:** Beans and legumes come in many varieties, all of which are often high in plant-based protein and fibre. Try black beans in tacos or as a veggie burger, kidney beans in stews or chilis, and soybeans in salads or as a convenient, easy side!

**Tofu:** Tofu is a popular plant-based protein made from pressed soybeans. Available in soft to extra firm varieties, it works well in both sweet and savoury recipes. **Discover a tofu recipe here.**

Close-up of tempeh on cutting board with kitchen knife with other ingredients on table. Preparing a vegan dish in kitchen. — **Tempeh:** Another soy product, tempeh is produced from fermented soybeans, giving it a slightly nutty, mushroom-like taste. Try marinating it to add more flavour. In addition to protein, tempeh is also a good source of calcium and iron! **Discover a tempeh recipe here.**

Roasted seitan steaks with herbs and spices on slate plate — **Seitan:** Made from wheat gluten flour, seitan is another excellent source of plant-based protein. Often used in vegan burgers and hot dogs, it’s a delicious and versatile option for meat substitutes in recipes.

Dairy Alternatives

Just because you’re vegan, doesn’t mean you have to miss out on all the benefits and uses of dairy products. At Farm Boy, we have an extensive array of plant-based alternatives for milk, butter, and cheese. Some of our top picks are below:

Milk Alternative:

Farm Boy™ Organic Coconut Milk: Rich and creamy, coconut milk works well in cooking and baking recipes or as a base for milkshakes and smoothies.

Other popular milk alternatives in a vegan diet are almond, oat, soy, rice, hemp, and flax milks.

Butter Alternative:

Farm Boy™ Organic Cold Pressed Coconut Oil: Light and versatile, coconut oil is an excellent butter replacement in baking, and does well in high-heat cooking.

Other popular butter alternatives are vegetable-based oils, avocados, and plant-based butters.

Cheese Alternative:

We have an extensive list of cheese alternatives for all your cooking and snacking needs. With incredible meltability and an amazing texture remarkably similar to the real thing, try them all! Some of our faves are:

Vegan Pantry Staples

Keep your cupboards stocked with these vegan pantry staples that can form the building blocks of a meal. Aside from sweets and snacks (more on those below), these staples can usually be purchased in bulk and are versatile enough to work in multiple dishes.

Farm Boy All Natural Peanut Butter — **Nut & Seed Butters**

A great source of plant-based protein, nut and seed butters can be used in sweet and savoury vegan recipes, or as a spread on your morning toast!

Farm Boy Nutritional Yeast — **Nutritional Yeast**

Add a cheesy, umami flavour boost to your dishes with this protein-packed seasoning option that’s also a source of Vitamin B12.

A staple in many dishes, choose from our wide array of rice options as a base for your favourite vegan stir-fries, poke bowls, and more.

An excellent vegan pantry staple, oats aren’t just for breakfast! High in fibre, they make a great addition to cookies, smoothies, or as a way to make your own oat milk!

Quinoa has quickly become a must-have for any vegan pantry. High in protein, fibre, and iron, try this grain in burgers, salads, stir-fries, and more.

Plant-Based Sweets

In our stores, you’ll discover a wide selection of plant-based sweets. From cakes to cookies to ice creams, satisfy your sweet tooth with our extensive vegan varieties.

The image is shot from above and shows a white tablecloth with a Farm Boy Vegan Lemon Blueberry Loaf Cake on the left and a Farm Boy Vegan Double Chocolate Loaf Cake on the right. On the right side are two plates with slices of the double chocolate cake. At the bottom of the image is a small plate with a slice of the lemon blueberry cake, beside which are three spoons. — **Vegan Loaf Cakes**: Available in **Double Chocolate** and Lemon Blueberry.

The image shows two lemon cupcakes on the left side of the foreground, and two mixed berry cupcakes on the right side of the ofregroun. There are two small slices of lemon in front of the lemon cupcakes and five raspberries in front of the mixed berry cupcakes. On the left side in the background is a white cake platter with assorted cupcakes. In the bakcground on the right side is a plastic clamshell container of Farm Boy Vegan Chocolate Cupcakes. — **Vegan Cupcakes**: Available in **Chocolate**, **Lemon**, **Mixed Berry**, and **Spiced Carrot**.

The image shows a white marble cutting board upon which are two open containers of Farm Boy Mango Sorbet and Farm Boy Raspberry Lemonade Sorbet. Both have spoons in them and have scooped up some sorbet. To the right of the cutting board is a white and dishcloth with thin black dotted stripes. To the left of the containers is a clear glass jar with two spoons. — **Sorbets**: Available in Blueberry Lemon, Lemon Basil, **Mango**, **Raspberry Lemonad**e, and Strawberry Coconut.

The image shows a wooden table in front of a dark wooden wall. In the foreground is a pwle wood serving tray with a small white bowl. In the bowl are scoops of chocolat ice cream with a cookie wedged behind them. Beside the bowl are three soft-baksed chocolate chip cookies. In the background, out of fcus on the right side is another bowl with scoops of vanilla ice cream. In the background to the centre and left of the image and slightly out of focus are containers of Farm Boy Double Chocolate Oat Rageous Frozen Dessert and Vanilla Bean Oat-Rageous Frozen Dessert — **Dairy-Free Frozen Desserts**: Available in **Blueberry Lemonad**e, **Double Chocolate**, **Salted Caramel & Peanut**, and **Vanilla Bean**.

The image is shot from above and shows a light wood table with a pale green tablecloth. In the upper right corn is a box of Farm Boy Plant Based Chocolate Chip Cookies. Below the box is a wooden cutting board with two rows of oatmeal raisin cookies. To the left of the box is a white plate with chocolate chip cookies. Bwlo the plate is the corner of another box, with the Plant Based sticker visible. — **Plant-Based Cookies**: Available in Cherry Granola, **Chocolate Chip**, **Double Chocolate**, **Maple Walnut**, Monster, and **Oatmeal Raisin**.

The image shows a stck of two pale blue plated in the foreground upon which is a sugar-crusted strudel. In the background out of focus is a clear cup of tea and an open box containing more strudels. — **Plant-Based Strudel**: Available in **Apple** and **Cherry**.

Vegan Snacks

Satisfy your cravings by picking up any of our wholesome plant-based snacks! In addition to deliciously fresh fruits and vegetables, our stores are stocked with loads of yummy vegan chips, dips, and more.

The image shows a plate on green astroturf. There are carrots on the right side of the plate and crackers on the right. In the centre is a borwl bowl filled with hummus and topped with one cracker and one carrot. In the background on the right side is a container of Farm Boy Authentic Lebanese Hummus. On the left in the background is a box of Farm Boy Double Baked Pita Crackers. — **Hummus:** Made only with real, simple ingredients, our hummus is a creamy, high-protein option available in five flavours.

The image is shot from above and shows a plate on a wood table. On the plate are sliced red peppers, a halved jalapeno pepper, crackers, and cucumber coins. In the centre is a bowl of Farm Boy Eda-Yummy SPicy Kale Edamame Dip, granished with two sliced of lemon. The upper left of the image shows a white dishcloth with two black stripes. The upper right of the image shows a small plate with a scoop of dip, two cucumber coins, two crackers, and three slices of red pepper. beside the large plate is a wooden spoon. — **Spicy Eda-Yummy Kale Edamame Dip:** A customer favourite! Made with fresh kale, edamame, and the zip of jalapeño, this dip pairs beautifully with chips, crackers, and veggies.

The image shows a small square wooden plate in the foreground with a samosa cut in half. Visible inside the samosa are chunks of potatoes and peas. Beside the square plate is an opened jar of Farm Boy Sweet Mango Chutney. There is a spoon in the jar. In the background, out of focus are more samosas on a wooden serving plate. — **Samosas:** Packed with wholesome ingredients and mildly spiced, enjoy these samosas in three vegan-friendly flavours.

The image is taken from above and shows a large white plate with tortilla chips. At the 11 o'clock position of the plate is a small bowl with fresh tomato salsa. In the upper right corn of the image are three jalapeno peppers. In the upper left corner of the image is fresh cilantro and three tomatoes on the vine. In the lower left corner of the image is a sage green piece of cloth. — **Tortilla Chips** & **Salsa:** You can’t go wrong with this classic snack! Pick up some salsa made fresh by us and a bag of locally-made tortilla chips to satisfy your crunchy cravings.

Frozen Options

Vegan Pizza: A quick and easy comfort food, pizza is one you don’t have to miss if you’re switching to a vegan diet. We have three flavours available, all made with delicious toppings and a crispy cauliflower crust.

Meat Substitutes: Meat substitutes are an excellent, easy way to add a plant-based alternative to your diet. Our Beef-Less Tenders and Chicken-Less Nuggets are delicious in stews, curries, stir-fries, and more.

Dumplings: Pillowy pockets packed with savoury fillings, try our vegan flavours of Perogies (Fried Onion and Sauerkraut) or our Kimchi Dumplings for a tasty weeknight meal.

Vegan Meals: If you’re just dipping a toe (or a tastebud) into the plant-based life, pick up one of our frozen vegan meals. Featuring a vegan protein, bright veggies, and fragrant rice, choose between Kung Pao or Tikka Masala.

Let’s Get Shopping: Vegan Food List