Anyone new to the whole food plant-based lifestyle knows that learning to shop and cook differently can be a challenge. This Plant-Based Diet Grocery List will help guide you through the process.
Starting a new way of life and health is like beginning a journey, so it’s helpful to have a map. This is a new adventure to a whole food plant-based diet, and I was completely unprepared for all the changes when I began a few years ago, so I’m determined to make it easier for those who come after me with this article. There is a link to a PDF copy of this list below.
What foods can I eat on a plant-based diet?
If I could take each of you on a trip to your local grocery store and point out the most healthful products, I would. I actually do that locally, and it’s a very rewarding experience for me to share what I’ve learned with newbies.
Since I can’t do that for most of you, the next best thing is for me to share my personal experience with a whole food plant-based diet.
These are just some of your options. I believe this plant-based shopping list will give you a good idea of how to get started.
To help even more, I have a YouTube video called My Plant-Based Grocery Haul where I show you exactly what I buy and share menu ideas.
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Grocery List:
Keeping a well-stocked kitchen and planning meals ahead of time are two very important goals with this way of health.
NOTE: I do not keep all these varieties of veggies and fruit in my kitchen all the time. Who has that kind of room? I just want to give you an idea of what is available.
GRAINS
- old fashion oats
- rice (brown, Jasmin, wild, etc.)
- bulgur (a wheat grain that is great for adding texture to meatless dishes)
- quinoa
- barley (I add to soups and stews)
- millet (I add to soups and stews)
- cornmeal (for cornbread)
- grits
- unbleached flour (whole wheat, spelt, brown rice, barley, etc.)
- whole-wheat pastry flour
- pasta (whole wheat, spelt, artichoke, quinoa, etc.)
- bread (rye, pumpernickel, spelt, etc.)
- tortillas (corn & whole grain flour)
LEGUMES
Every dried and canned variety you can think of includes these:
- kidney beans
- pinto beans
- garbanzo
- white beans (navy, cannellini, great northern, etc.)
- black beans
- black-eyed peas
- green peas
- split peas
- edamame (soybean, fresh or frozen)
- lentils (red, green, brown, etc.)
- nuts
- many, many more…
VEGETABLES
There is no limit here. I do not keep all of these on hand. This is just to make you aware of what is available:
- potatoes (red, Russet, Yukon gold, etc.)
- sweet potatoes
- tomatoes
- carrots
- radishes
- artichokes
- lettuces (Romaine, endive, butterhead, loose-leaf, etc.)
- other greens (spinach, collards, etc.)
- cabbages (purple, green, Napa, Bok Choy, etc.)
- broccoli
- cauliflower
- Brussels sprouts
- bean sprouts
- leeks
- garlic
- ginger
- bell peppers (red, yellow, green)
- pepper (the hot ones)
- onions (purple, yellow, white, etc.)
- corn
- cilantro
- parsley
- This is just a few…
FRUITS
Again, there is no limit.
- apples
- pears
- oranges
- grapes
- pineapple
- nectarine
- peach
- bananas
- berries (strawberries, blueberries, raspberries, etc.)
- kiwi
- avocado
- lemon
- lime
- melons (cantaloupe, watermelon, honeydew, etc.)
- and many, many more
This post may contain affiliate links. Read my full disclosure here.
CONDIMENTS
- balsamic vinegar
- apple cider vinegar
- rice vinegar
- red wine vinegar
- Amino acids
- tahini (this is a sesame paste. Usually found in peanut butter section)
- maple syrup
- blackstrap molasses
- Dijon mustard
- yellow mustard
- ketchup
- soy sauce or tamari
- Worcester sauce (make sure it doesn’t have anchovies)
- vegetarian ‘oyster’ sauce
- nutritional yeast
- sweetener such as sucanat or sugar (sucanat is a less refined sugar)
- baking powder
- baking soda
- corn starch or arrowroot powder (for thickening)
- vanilla
- vegan, low-fat soup cups (Dr. McDougall’s brand)
SPICES
- Italian seasoning
- garlic powder
- onion powder
- paprika and smoked paprika
- peppercorn mélange
- turmeric
- tarragon
- cayenne
- chili powder
- cumin
- steak seasoning
- bay leaf
- parsley
- basil
- oregano
- red pepper flakes
- just to name a few…
I wrote an entire blog on spices, Top 15 Spices in My Plant-Based Kitchen.
CANNED FOODS
- beans
- tomato paste
- tomato sauce
- artichoke hearts
- water chestnuts
- chipotles
- cream corn
- pimentos
- baby corn
- vegan low-fat soups
- veggie broth (Making Veggie Stock from Scraps)
- fire-roasted tomatoes
- apple sauce
REFRIGERATOR FOODS
- hummus
- plant-based milk (soy, almond, rice, etc.)
- tofu (firm, extra firm, silken)
- tempeh
- seitan
- lemon juice
- flax meal
- salsa
FROZEN FOODS
- Ezekiel bread (they are kept in the freezer section of many grocery stores)
- hash browns
- fruits (like berries, etc.)
- chopped spinach
- corn nibbles
- green peas
- mixed veggies
- stir fry veggies
- healthy plant-based pizza crusts
- whole-grain bagels
- whole-grain buns (for bean burgers and carrot hot dogs)
Where to find recipes
Now, to put all these items to use, please check out the Recipe Section of my blog. There are over 300 delicious recipes–everything from main dishes like Vegan Nacho Supreme to desserts like Oatmeal Raisin Cookies. There’s even a Grilling Section.
For those of you new to the whole food plant-based lifestyle, we’ve created a FREE 7-Day Plant-Based Menu Planner to help you get started!
*Originally published November 09, 2015.
Helpful Articles:
- Plant-Based Guide for Beginners
- How to Start a Plant-Based Diet: Fast Way vs Slow Way
- What is a Plant-Based Whole Food
- Plant-Based Meal Planning 101
- Jeff Novick’s 10 Simple Recipes in Less than 20-Minutes
- What’s in My Plant-Based Medicine Cabinet? I Mean Pantry!
- Guide to Dining Out on a Plant-Based Diet
- Fresh Plant-Based Meal Delivery Service: MamaSezz
I hope this plant-based diet shopping list will help get you started well on your new journey. It will be a wonderful adventure! Happy cooking and health everyone!
Grocery List PDF Download
This is a link to a downloadable Whole Food Plant-Based Diet Grocery List PDF. If meal planning is something you need a little help with, this article Plant-Based Meal Planning 101 can assist with that too.
This is an excellent 15-minute video with plant-based nutrition expert, Jeff Novick, on grocery store shopping. And, these are his 10 Simple Plant-Based Meals for Beginners.
Madeleine
Friday 8th of October 2021
Felt like I’d hit the mother load when I found your website/ you tube. So generous with gazillion info where as other thrive to sell info or services most of the time. So grateful! I’ve been on this health journey for about two years now. My husband just join me on my health quest with a whole food plant base life style. I’m happily adjusting to cook for two. Found a tone of helpful stuff to use plus a super loaded knowledge bank!
Terri Edwards
Friday 8th of October 2021
Hi Madeleine- How wonderful that your husband has decided to join you on the journey! I am so happy that you found my website and YouTube channel. Hopefully, you'll find lots of helpful information. :)
Rev Debra
Wednesday 3rd of March 2021
God Bless You and Thank You for such good information on Plant Base Diet. I have suffered with Fibromyalgia since 1997. I knew I had to change my diet. This is my road to recovery slowly but surely! Thank You
Terri Edwards
Thursday 4th of March 2021
Hi Rev Debra- I am so excited for you and your new plant-based journey. May you find blessings and healing around every corner!
Meg
Sunday 10th of January 2021
Do you have tips for don't of these? Like I know hummus typically has oil in it. And what do you do with hummus? Use it as a dip for vegetable? I've been wanting to try it, but u don't know what to do with it! :D
Terri Edwards
Sunday 10th of January 2021
Hi Meg- We love hummus and make a lot of different flavors of it completely oil-free. It is great as a dip for vegetables, crusty bread, and crackers. And, it's a perfect spread on sandwiches and wraps. Chocolate hummus is what I like to dip apple slices and strawberries in. This article with recipes should help. https://eatplant-based.com/5-oil-free-hummus-recipes/
Judy Beauregard
Wednesday 26th of February 2020
I can not find the pdf link to the grocery list for plant-based diet beginners
Terri Edwards
Wednesday 26th of February 2020
The PDF link to the grocery list is near the very bottom of the page. Here's a direct link to it. Hope it's helpful. https://eatplant-based.com/wp-content/uploads/2015/05/Whole-Food-Plant-Based-Diet-Grocery-List-PDF-.pdf
Jackie
Thursday 25th of July 2019
I love your site. It makes me feel healthy just by being here. The before and after stories are so inspiring. My issue being plant based is breakfast. I’m the hungriest in the morning. Oatmeal for breakfast doesn’t do it for me I’m hungry in an hour. Can you do a segment on breakfast?
EatPlant-Based.com
Thursday 25th of July 2019
Jackie, I am so glad you found my site and that it's inspiring you. That's wonderful news! For breakfast ideas, check out my Breakfast Index here https://eatplant-based.com/plant-based-breakfasts/