Today, I am sharing the raw vegan shopping list with you that you can use for eating 100% raw for 10 days! At the bottom, there is also a list for those of you adding cooked food options.
This raw vegan shopping list is part of the 10-Day Learn Raw Vegan Refresh: 10 days of free meal plans, recipes, and nutrition tips in the kitchen! If you have not signed up yet, you can do so here at any time.
Raw Vegan Shopping List: Notes
- Eating a 100% raw vegan diet can be a bit pricey. Depending on where you are in the world, this 10 -day raw vegan shopping list will cost you between $150 to $200 (in USA dollars) for 10 days. Therefore, if you are on a budget, and still want to participate in this Refresh, make sure to emphasize eating cooked foods like potatoes, beans, rice, lentils, quinoa, etc. Those tend to be much cheaper than fruits and vegetables. You can consume those for dinner, and eat fruits and vegetables in their raw state during the day. Also, be sure to purchase according to the “Dirty Dozen” list (more on that in the video below).
- Food quantities you will need to consume will vary greatly. If you are just starting out with a vegan, or raw vegan lifestyle, you will be eating much more than if you have been doing this for a few years already. For example, many of my smoothies and ice creams in this Refresh call for 5 bananas. This is how much I used to it when I first started. Today, my smoothies are around 2-3 bananas, with other fruit. Keep this in mind, and shop accordingly. Consequently, you can minimize the amount of fruits and vegetables in this raw vegan shopping list if you have been eating this way for a long time. If you buy too much fruit and it is going bad, you can always freeze it and use it another time.
- Lastly, I recommend you watch this video, which gives a few more instructions and tips on your raw vegan shopping list shopping:
Get your printable grocery list here, but be sure to go over the details for some of the items below.
10-Day Raw Vegan Shopping List
Fruit:
Photo credit: cainphotostudios.com
Fresh fruit:
- 55 bananas, ripe, frozen
- 4 avocados, ripe
- 4 pounds Medjoul dates (about 50 dates, or get more for snacking) (if you can buy in bulk or at Costco, I recommend that)
- 90 small dates (about 6 pounds; barhi, deglet nour, and the like; you can also get these in bulk or at Costco)
- 25 medium-sized tomatoes
- 5 pints cherry tomatoes
- 10 lemons
5 English cucumbers, or 10 Persian cucumbers - 8 bell peppers of any color but green
- 15 oranges (be sure to get at least 1 organic so that you can zest it, and save the peels of 1 orange after you use it)
- 25 small yellow mangoes, or 15 large mangoes
- 2 cups dries mulberries, or about 15 ounces, or replace with 2 cups organic oats
- 12 small zucchinis
- 3 pineapples
- Coconut water from 4-5 coconuts (optional – you can substitute with water in all recipes)
- 5 limes
- 4 Jalapeno peppers (optional)
- 2 large watermelons
- 1 pint strawberries
- 1 pint of your favorite fresh berries
- Small package of organic raisins
- 15 nectarines or peaches
Frozen fruit:
- 2 packets acai, or 1 packet acai and 1 packet pitaya (it comes in frozen packets, or you can get any other frozen berries instead; make sure the ingredients are recognizable)
- 1 bag frozen cherries
Extra fruit:
- About 1500 calories worth of your favorite fruit
Here are examples of the calories in fruit so that you know how much to get:
6 medium bananas = about 600 calories
6 cups of grapes = about 600 calories
12 peaches or nectarines = about 600 calories
- Extra fruit for snacking: 6-12 cups of your favorite fruit
Greens:
- 2 bunches basil
- 1 pound spinach
- 1 pound spring mix
- 6 bunches cilantro
- 7 green onions (about 1 bunch usually)
- 1 bunch parsley
- 3 heads of lettuce, different kinds if possible
- 3 bunches kale of different kinds
- 1 bunch chives
- 1 bunch chocolate mint, if available (or get pure peppermint extract, details in the next section)
- 1 bunch arugula
1 bunch dill - 2 boxes of your favorite sprouts
- 1 bunch mint
- A few extra bunches of herbs or greens that you love (for example, chard, collard greens, wild greens like mallow, and more)
Vegetables:
- 1 large piece of ginger and 1 piece of turmeric root if available (otherwise, use powder)
- 2 ears of corn, non-GMO
- 1 jicama
- 15 cloves of garlic
- 1 jar raw sauerkraut and 1 jar raw pickles (get it at your health food store and make sure it is not pasteurized)
- 4 portobello mushroom caps
- 3 carrots of any color (there are white, purple, orange, and yellow)
- 2 turnips
- 1 leek
- 1 very large head cauliflower, or 2 small
- 1 bunch broccoli
- 1 purple cabbage
- 3 large onions of your favorite kind (I love sweet white and purple onions)
- A few other veggies you like for snacking and using as toppings in different dishes and salads
Miscellaneous:
In this section, we have herbs, spices, and other seasonings. I am affiliated with two really great websites. One is called Vitacost, and one is Sunfood. I am providing these for you so that you can get the best possible products, with the best quality. I really trust the brands I have listed below. If you don’t have access to ordering online from these websites, you can get these items at your local health food store too.
Available in your local health food store:
- 5 teaspoons chickpea miso (I use the Miso Master brand, and I call my grocery store and ask them to buy it in bulk so that it’s cheaper; I use it all the time in pace of salt)
- 1 package dry wakame (Emerald Cove Sun-Dried Wakame)
1 drop pure peppermint extract (if you don’t have fresh chocolate mint)
Sunfood (click on my affiliate link to purchase):
- Carob powder (get here)
- Vanilla powder (get here or buy any extract that is alcohol free)
- Cacao nibs (get here)
- Spirulina powder (get here)
- 1 package raw nori sheets (get here)
Vitacost (click on my affiliate link to purchase):
- Organic tamari (San-J Organic Reduced Sodium Gluten Free Tamari Soy Sauce)
- Spices (I recommend the Frontier or Simply Organic brand, but make sure you check the label anyway for ingredients):
- turmeric, cumin, coriander, chili (this is one that usually has a lot of funky ingredients so make sure to read the label), onion powder, garlic powder, black pepper, Italian blend of choice, nutmeg, rosemary, thyme, oregano, marjoram, smoked paprika, parsley, dill, cinnamon, cayenne pepper, mustard powder
- 1 box nutritional yeast (KAL Nutritional Yeast Flakes)
- Sea salt of choice (A Vogel Herbamare® Original Organic Herb Seasoning Salt)
- 1 jar of mustard (Eden Foods Organic Brown Mustard)
- 1 package coconut flour (Coconut Secret Organic Raw Coconut Flour)
- 1 package matcha powder (Vitacost Certified Organic Pure Matcha Green Tea Powder – Non-GMO)
- 1 package dried coconut flakes (I like to use Let’s Do Organic Coconut Flakes)
- 1 jar capers in salt (Cento Capers in Sea Salt — 2 oz)
- 1 bottle raw unfiltered apple cider vinegar (Bragg Organic Raw Apple Cider Vinegar)
- 5 3-oz packages of sundried tomatoes (Mediterranean Organic Sundried Tomatoes)
- 20g package of freeze dried strawberries (optional, search Nature’s All Foods Organic Freeze Dried Raw Strawberry)
Cooked food:
If you are eating cooked food on this Refresh, also include the following:
- 1 large sweet potato
- 2 portobello mushroom caps
2 Chinese/Japanese eggplants or 1 regular eggplant - 1 sweet onion
- 20 small, or 10 very large organic yukkon gold potatoes, or other potatoes/sweet potatoes of your choice
- 1 package of raw olives (optional, get it here)
Cooked food additions from Vitacost (click on my affiliate link to purchase):
- Coconut vinegar (Coconut Secret brand)
- 3 cups of your favorite dry beans, or about 2 cans (make sure you use a BPA-free can) – you can also get different kinds and mix them up
- Cajun spice, preservative-free (Frontier Co-Op Organic Cajun Seasoning)
- 1 package of your favorite gluten-free or whole wheat pasta (King Soba Organic Sweet Potato and Buckwheat Noodles is my fave)
- 1 package of your favorite gluten-free grain (examples: quinoa, amaranth, millet, buckwheat, sorghum, teff)
- 1 package quinoa
Nuts and seeds:
Photo credit: cainphotostudios.com
It’s always best to buy nuts and seeds packaged because that way it’s more likely they don’t have mold on them. I will provide links for some of them on where you can buy them online. Otherwise, you can get a few scoops of each at your local store in the bin section, just make sure they are not roasted. Get the following nuts and seeds:
- Golden flax seeds
- Chia seeds
- Hemp seed
- Cashews
- Sunflower seeds
- Macadamia (optional)
- Raw, unroasted tahini
- Walnuts
- Pistachio
- Pine nuts (optional)
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Soul in the Raw is a high-raw vegan recipe + education blog. Marina creates quick, easy, and delicious high-raw vegan recipes and blogs about the health benefits of a high-raw plant-based diet. You can get more of Marina’s awesome recipes, tips, and lifestyle techniques on the free Facebook group:
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