New to vegan shopping? It can feel overwhelming staring at an unfamiliar aisle. This list covers everything you need — proteins, dairy alternatives, pantry staples, frozen favourites, and what to watch for on labels — so your first vegan shop is confident, not confusing.
1. Protein Sources
Getting enough protein on a plant-based diet is easy when you know what to reach for. These are your workhorses — cheap, versatile, and available in every supermarket.
🫘 Legumes (canned or dried)
- Chickpeas / garbanzo beans
- Green & red lentils
- Black beans
- Kidney beans
- Cannellini beans
- Edamame (frozen)
🧱 Soy Products
- Firm tofu (for stir-fries, scramble)
- Silken tofu (for sauces, smoothies)
- Tempeh (fermented, nutty)
- Soy mince / TVP (textured veg protein)
- Edamame (fresh or frozen)
🌾 Grains & Pseudo-grains
- Quinoa (complete protein)
- Brown rice
- Oats (rolled or steel-cut)
- Buckwheat
- Whole wheat pasta
🥜 Nuts & Seeds
- Hemp seeds (all essential amino acids)
- Pumpkin seeds
- Almonds, cashews, walnuts
- Peanut butter, almond butter
- Chia seeds
- Flaxseeds (ground)
2. Dairy Alternatives
The plant milk aisle has expanded dramatically. Here's a quick guide to what to use when:
- Oat milk — Best all-rounder. Neutral flavour, froths well, great in porridge, coffee, baking.
- Soy milk — Highest protein (~3.5g/100ml). Best for cooking savoury dishes and coffee.
- Almond milk — Light and mild. Good in cereal and smoothies, but low protein.
- Coconut milk (carton) — Sweetish, good in baking. Not to be confused with full-fat canned coconut milk.
- Coconut milk (can, full-fat) — Essential for curries, creamy soups, and whipped cream alternatives.
- Vegan butter — Violife, Naturli, or Flora Plant are widely available and behave like dairy butter in cooking.
- Vegan cheese — Quality varies. Violife and Oatly cream cheese are the most reliable. Nutritional yeast is cheaper and adds a cheesy, nutty flavour to sauces.
- Coconut yogurt / soy yogurt — Great for breakfast bowls, smoothies, and as a sour cream substitute.
Check before you buy.
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3. Fresh Produce
These are the foundation of nearly every vegan meal. Buy what's in season — it's cheaper and tastier.
- Leafy greens: Spinach, kale, rocket, pak choi, Swiss chard
- Cruciferous veg: Broccoli, cauliflower, Brussels sprouts, cabbage
- Root veg: Sweet potato, carrot, beetroot, parsnip
- Alliums: Onion, garlic, shallots, leeks
- Nightshades: Tomatoes, bell peppers, aubergine/eggplant, courgette/zucchini
- Mushrooms: Portobello (great as a burger patty), shiitake, oyster, cremini
- Avocados: Healthy fats, excellent on toast or in salads
- Bananas & seasonal fruit: Berries, mango, citrus, apples
4. Pantry Staples
A well-stocked vegan pantry means you can always throw together a meal in 20 minutes, even when the fridge is nearly empty.
🫙 Cans & Jars
- Canned tomatoes (chopped, whole)
- Coconut milk (full-fat cans)
- Canned lentils, chickpeas, beans
- Tahini (sesame paste)
- Nut butters
- Olives
- Capers
🧂 Condiments & Sauces
- Soy sauce / tamari (gluten-free)
- Nutritional yeast
- Apple cider vinegar
- Miso paste
- Hot sauce / chilli paste
- Vegan Worcestershire sauce
- Maple syrup / agave
🌿 Herbs & Spices
- Cumin, coriander, turmeric, paprika
- Black pepper, chilli flakes
- Dried oregano, thyme, basil
- Garlic powder, onion powder
- Smoked paprika (game-changer)
- Kala namak / black salt (eggy flavour)
🛢️ Oils & Fats
- Extra virgin olive oil
- Coconut oil (for high-heat cooking)
- Sesame oil (finishing only)
- Avocado oil (neutral, high smoke point)
5. Frozen Section Essentials
Frozen vegetables and legumes are just as nutritious as fresh — often more so, since they're frozen at peak ripeness.
- Frozen edamame (snack or salad topping)
- Frozen peas and corn
- Frozen spinach and mixed greens
- Frozen berries (smoothies, breakfast bowls)
- Frozen mango and tropical fruit
- Vegan mince, burgers, or sausages (for convenience — check labels)
6. Things to Check on Labels
Casein / whey in protein bars, non-dairy creamers, "lactose-free" products
Carmine / E120 in pink or red drinks, yogurts, confectionery
Gelatine in gummies, frosted cereals, capsules
E471 mono- and diglycerides — may be animal-derived; label won't specify
L-Cysteine / E920 in commercial bread and flour products (from poultry feathers)
Shellac / E904 on shiny confectionery and waxed apples
The easiest way to handle this: use Food Check AI to photograph the ingredient list before buying anything unfamiliar. It flags every hidden non-vegan ingredient instantly, without needing a barcode.
Make every shop a confident one.
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