Transform your Health with the 7-Day Plant Based Challenge for Beginners    

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:

Raw Vegan Shopping List

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:

Raw Vegan Shopping List

  • 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:

Raw Vegan Shopping List

  • 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):

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):

Nuts and seeds:

Raw Vegan Shopping List

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:

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Marina Yanay-Triner is a wellness coach and recipe developer through Soul in the Raw. Marina creates easy and delicious vegan recipes and writes about the health benefits of a plant-based diet, focusing on evidence-based nutrition information. She loves to help clients go and stick to plant based eating through her powerful coaching program, combining nutrition and cooking education along with transformational mindset work. Marina adopted a whole food, plant based lifestyle over 7 years ago, inspired by her mother's incredible healing story of reversing a crippling bladder disease. She has reversed PMS symptoms and encourage emotional healing from trauma as a result of this transition. Marina is incredibly passionate about the vegan diet for human health, animal welfare, and the well-being of our planet, all of which she envisions as co-dependent.
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