GROCERY SHOPPING LIST

FOR VEGAN WEIGHT LOSS

HOW THIS DIET WORKS HOW THIS LIST WORKS

• The ultimate diet for vegan weight loss is
based on startch.
• This means that your meals should be
centered around foods like potatoes,
sweet potatoes, yams, rice, quinoa,
corn, millet, buckwheat, oats.
• The other food groups on this diet are non-
starchy vegetables, fruits, and legumes.
This document contains two shopping lists
You can either shop by...
1. Sections of the diet
2. Sections of the grocery store
Please choose the method which best suits you.

MONEY-SAVING TIPS! AND MOST IMPORTANTLY...

• Buy from the “reduced” produce section. EAT BEFORE YOU GO!
Usually these items are at their peak
ripeness or have a minor bruise. Either Grocery shopping when hungry causes you to buy
way - they’re fine to eat! In fact, I only buy the junk food!
bananas from this section, as they’re the
only ripe ones!
• Buy frozen fruits and veggies. These are
actually fresher than fresh produce! They’re
picked at peak ripeness and then frozen.
• Buy in bulk! Foods like rice, oats, dry beans,
and other grains can be purchased in bulk
for super cheap.
• Don’t buy pre-cut. The price of pre-
chopped veggies can be more than triple
that of the loose produce!
• Ask for case discounts. At stores like
Whole Foods, you can get a percentage off
when you buy a certain amount!
 GROCERY SHOPPING LIST
FOR VEGAN WEIGHT LOSS

SECTIONS OF THE GROCERY STORE

CANNED FROZEN
Make sure there is no salt or sugar added! Make sure there is no butter or cheese added to the veggies
Check the ingredients list! or sugar added to the fruit! Check the ingredients list!
□ BLACK BEANS □ CORN □ BLACK-EYED PEAS
□ PINTO BEANS □ PEAS □ BRUSSELS SPROUTS
□ KIDNEY BEANS □ HASH BROWNS □ BUTTERNUT SQUASH
□ BLACK-EYED PEAS □ BROCOLLI □ OKRA
□ PEAS □ CAULIFLOWER □ ZUCHINNI
□ CORN □ CARROTS □ BLUEBERRIES
□ LENTILS □ SPINACH □ RASPBERRIES
□ NAVY BEANS □ PEPPERS □ MANGO
□ CHICKPEAS □ ONIONS □ STRAWBERRIES
□ CANNELLINI BEANS □ RICE □ PINEAPPLE
□ GREEN BEANS □ QUINOA
□ CARROTS

PRODUCE: VEGETABLES PRODUCE: FRUITS

□ APPLES □ PINEAPPLE
□ POTATOES □ PEPPERS
□ BANANAS □ MANGO
□ SWEET POTATOES □ LETTUCE (ALL)
□ ORANGES □ CLEMENTIMES
□ YAMS □ CUCUMBER
□ GRAPES □ APRICOT
□ BUTTERNUT SQUASH □ CELERY CARROTS
□ RASPBERRIES □ BLACKBERRIES
□ PUMPKIN □ CAULIFLOWER
□ BLUEBERRIES □ CHERRIES FIGS
□ ACORN SQUASH □ PARSNIPS
□ WATERMELON □ PLUMS
□ SPAGHETTI SQUASH □ ASPARAGUS
□ CANTELOUPE □ NECTARINES
□ ZUCCHINI □ TOMATOES
□ HONEYDEW □ PEACHES
□ SUMMER SQUASH □ ARTICHOKES
□ GRAPEFRUIT □ PEARS
□ BROCCOLI □ CORN
□ KIWI □ PERSIMMONS
□ BRUSSELS SPROUTS □ PEAS
□ STARFRUIT
□ MUSHROOM □ JICAMA
□ ONION □ CABBAGE
□ TURNIPS
□ BEAN SPROUTS
□ SNAP PEAS
 DRY BULK SPICES

□ BLACK PEPPER □ RED PEPPER FLAKES

□ BROWN RICE
□ CINNAMON □ CHILI POWDER
□ BLACK RICE
□ ONION POWDER □ LEMON PEPPER
□ WILD RICE
□ GARLIC POWDER □ CURRY POWDER
□ QUINOA
□ PAPRIKA □ NUTMEG
□ OATS
□ SMOKED PAPRIKA □ GROUND GINGER
□ BEANS
□ OREGANO □ SAGE
□ LENTILS
□ ROSEMARY □ THYME
□ MILLET
□ MRS. DASH SEASONINGS □ BAY LEAVES
□ BUCKWHEAT
(CHECK FOR NO SUGAR) □ CAVENDER’S GREEK
□ BENSON’S TABLE TASTY SEASONING
□ BELL’S SEASONING
□ ITALIAN SEASONING CUMIN
□ CAYENNE PEPPER

CONDIMENTS & OTHER FLAVORS DRINKS

□ LEMON □ WATER
□ LIME □ SELTZER
□ BRAGG’S LIQUID AMINOS □ HERBAL TEA
□ COCONUT AMINOS
□ RICE VINEGAR
□ BALSAMIC VINEGAR
□ NO-SALT-ADDED MUSTARD
□ TOMATO PASTE
□ HOT SAUCE
 SECTIONS OF THE DIET

STARCH NON-STARCHY VEGETABLES

□ POTATOES □ ZUCCHINI □ ASPARAGUS
□ SWEET POTATOES □ SUMMER SQUASH □ TOMATOES
□ YAMS □ BROCCOLI □ ARTICHOKES
□ BLACK RICE □ BRUSSELS SPROUTS □ CORN
□ BROWN RICE □ MUSHROOM □ PEAS
□ WILD RICE □ ONION □ JICAMA
□ QUINOA □ PEPPERS □ CABBAGE
□ MILLET □ LETTUCE (ALL) □ TURNIPS
□ OATS □ CUCUMBER □ BEAN SPROUTS
□ CORN □ CELERY □ SNAP PEAS
□ PUMPKIN □ CARROTS
□ WINTER SQUASH □ CAULIFLOWER
□ BUCKWHEAT □ PARSNIPS

FRUITS LEGUMES

□ APPLES □ APRICOT □ BLACK BEANS

□ BANANAS □ BLACKBERRIES □ KIDNEY BEANS
□ ORANGES □ CHERRIES □ PINTO BEANS
□ GRAPES □ FIGS □ BLACK-EYED
□ RASPBERRIES □ PLUMS PEAS
□ BLUEBERRIES □ NECTARINES □ PEAS
□ WATERMELON □ PEACHES □ CHICKPEAS
□ CANTELOUPE □ PEARS □ NAVY BEANS
□ HONEYDEW □ PERSIMMONS □ CANNELLI BEANS
□ GRAPEFRUIT □ STARFRUIT □ EDAMAME
□ KIWI □ LENTILS
□ PINEAPPLE □ BLACK TURTLE
□ MANGO BEANS
□ CLEMENTIMES
 SPICES

□ BLACK PEPPER □ LEMON PEPPER

□ CINNAMON □ CURRY POWDER
□ ONION POWDER □ NUTMEG
□ GARLIC POWDER □ GROUND GINGER
□ PAPRIKA □ SAGE
□ SMOKED PAPRIKA □ THYME
□ OREGANO □ BAY LEAVES
□ ROSEMARY □ CAVENDER’S GREEK
□ MRS. DASH SEASONINGS SEASONING
(CHECK FOR NO SUGAR) □ DAK’S EVERYTHING BUT THE
□ BENSON’S TABLE TASTY SALT SEASONING
□ BELL’S SEASONING □ KIRKLAND ORGANIC NO-SALT
□ ITALIAN SEASONING SEASONING
□ CUMIN
□ CAYENNE PEPPER
□ RED PEPPER FLAKES
□ CHILI POWDER

CONDIMENTS & OTHER FLAVORS DRINKS

□ LEMON □ WATER
□ LIME □ SELTZER
□ BRAGG’S LIQUID AMINOS □ HERBAL TEA
□ COCONUT AMINOS
□ RICE VINEGAR
□ BALSAMIC VINEGAR
□ NO-SALT-ADDED MUSTARD
□ TOMATO PASTE
□ HOT SAUCE

Send me a picture of your grocery haul on Instagram @HealthyEmmie.

I would love to see what you’ve picked up and
have a conversation with you!