# Vegan weekly grocery list — protein, produce and pantry staples

Eating vegan well starts with building the week around legumes, grains and fresh produce. This list covers the foundation of a balanced week; remove or add what suits your household and manage it together through a room code.

**In short:** A vegan weekly grocery list should include legumes, tofu, whole grains, fresh vegetables, nuts and plant milk. Chickpeas, lentils and tofu provide protein, oats, quinoa and brown rice supply energy, and greens like spinach and broccoli add vitamins and minerals. Tahini, almonds and olive oil bring healthy fats, and nutritional yeast adds a cheesy flavour.

## What's on the list

### General

- Tofu

### Pantry staples

- Chickpeas — dried or canned
- Lentils
- Rolled oats
- Quinoa
- Brown rice
- Tahini
- Nutritional yeast
- Olive oil

### Drinks

- Plant milk

### Sweets & snacks

- Almonds

### Fruit & vegetables

- Spinach
- Broccoli
- Mushrooms
- Tomatoes
- Avocados
- Bananas

### Bakery

- Wholegrain bread

## Tips

- Cook dried legumes in a big batch and freeze them in portions, so midweek you only need to reheat.
- Press tofu and drain it well after opening; it absorbs sauce better and gets crispier when fried.
- Read labels on ready-made foods; animal-derived ingredients like milk powder, honey or gelatin turn up in unexpected places.
- Vary the spices and sauces; the same legumes can give you dishes from different cuisines all week.

## Frequently asked questions

### Where do vegans get protein?

Legumes, tofu, tempeh, quinoa, oats, almonds and tahini all provide protein. Varying these foods across the day makes it easier to get enough.

### How do vegans get vitamin B12?

B12 does not occur naturally in plant foods, so vegans usually rely on a supplement or fortified foods such as some plant milks and nutritional yeast. A doctor or dietitian can advise on the right dose.

### How can you keep a vegan grocery bill down?

Dried legumes, oats, rice and seasonal vegetables are the cheapest staples, so build the week around them. Buy tofu and nuts as needed, and frozen vegetables are a good out-of-season option.

### Can I change the list?

Of course. The ready-made list is just a starting point: delete, add, move items between categories.

### Do I need an account?

No. A room code is all it takes — no email, password or signup.

### How long is the list kept?

As long as you use it. A list is only deleted after a month without any activity; even opening the room resets the clock.

### Can I install it on my phone?

Yes. With the room open, tap "Save Room" to add it to your home screen and open it with one tap.

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[Start a room with this list](https://ortakliste.app/en/list/vegan-grocery-list) — 18 items go straight into your new room; delete what you don't need, add what's missing. No account needed.