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The Full Helping’s Essential Vegan Grocery List

Gena Hamshaw, author of the blog The Full Helping, shares her vegan shopping list, which ranging from produce and pantry staples to plant-based proteins and snack foods and drinks.

Lentil Sweet Potato Bowl


Gena Hamshaw is the author of the blog The Full Helping, where she shares accessible vegan recipes and musings on mindfulness and self-care. Her work has been featured in Food52, Self, Shape, Slate, Washingtonian, Redbook and more. Her latest cookbook, Power Plates: 100 Nutritionally Balanced, One-Dish Vegan Meals, will be published on January 23. Gena works as a nutrition counselor and is completing her master of science degree in nutrition and education at Teacher's College, Columbia University. She lives in New York City.
I’m partnering with Whole Foods Market this month to celebrate and showcase the vegan lifestyle. I’m passionate about veganism because it allows me to exercise kindness toward animals and the planet while also taking care of my body. I’ll be sharing tips, grocery shopping strategies, product recommendations and simple vegan cooking hacks to kick-start your culinary adventures. Follow along and use the #FeedYourResolution and #vegan hashtags so that we can regram your colorful creations.
Many people choose plant-based diets out of concern for animal welfare, but nowadays there are many more who explore veganism as a means of protecting the planet and for health reasons. It’s an exciting time to be meal prepping, planning and grocery shopping as a vegan eater! My grocery list shifts with the seasons, but the backbone is always the same: a produce haul, some pantry staples, vegan proteins and some snack foods and beverages. With the list below, you’ll be able to put together wholesome, meal-worthy vegan salads (I add tofu, beans or another protein to my salads for extra staying power), grain pilafs, hearty bean soups and/or chilis, whole grain breakfasts and on-the-go snacks (my favorites are trail mix or pieces of fresh fruit with peanut or almond butter). 
There are more plant-based product options than ever, but my grocery game plan hasn’t changed much since I went vegan 10 years ago. I make whole grains, legumes and vegetables the cornerstone of my diet, and I rely on a couple of time-saving products to fill in the gaps. Eating this way saves me money and ensures that I stay focused on whole ingredients as much as possible.  


2 bunches dark leafy greens3 seasonal fruits (such as grapefruit, orange or pomegranate)
3 seasonal vegetables (such as cauliflower, dark leafy greens or winter squash) 
Alliums (3 onions + 2 heads garlic)
2 avocados 
1 bag prepared salad mix


  • 365 Everyday Value® Organic Whole Grain Bulgur Wheat
  • 365 Everyday Value® Organic Long Grain Brown Rice
  • 365 Everyday Value® Organic Italian Farro
  • 365 Everyday Value® Original Instant Oatmeal or Oats & Flax Instant Oatmeal
  • 1 bag lentils
  • 2-3 cans of 365 Everyday Value® Organic Cannellini or Garbanzo Beans
  • Canned tomatoes and tomato sauce
  • Vegan refried beans 
  • Sprouted grain bread or tortillas 
  • Whole grain pasta

Protein options

  • 1 bag 365 Everyday Value® Organic Shelled Edamame
  • 1 block extra-firm tofu
  • 1 block tempeh
  • 1 package seitan
  • 1 vegan meat of choice

Snacks & Beverages

  • 1 jar nut or seed butter like Justin’s Nut Butters
  • 1 bag dried fruit of choice or simple vegan trail mix 
  • 1 bag nuts or seeds of choice 
  • Vegan snack bars (such as GoMacro MacroBars or Square Organics Organic Protein Bars)
  • 1 carton nondairy milk alternative
  • GT’s Kombucha
  • REBBL Organic Coconut-Milk Elixirs

Once you settle into a plant-based cooking routine, you’ll be able to modify this list to suit your tastes. Add some of your favorite fresh or frozen vegetables to the produce list. If there’s a condiment or seasoning you love — such as tamari, sriracha or other hot sauce — be sure to keep it well stocked in your pantry. Vary the whole grains, legumes and protein options as often as you can, so that you take in plenty of variety.   No matter what, your local Whole Foods Market can help support and provide inspiration for the vegan journey ahead. Happy shopping!

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