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 Plant-Based Diet Grocery List. 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.
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.
Keeping a well-stocked kitchen and planning meals ahead of time are two very important goals with this way of health.
Disclosure: This post contains affiliate links to my favorite products. If you purchase via my links, I may make a small percentage at no cost to you. Thank you!
Beginners plant-based grocery list
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 including:
- 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…
Here’s a picture of my cabinet and what I have on-hand right now.
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
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)
These are the McDougall cups I have in my pantry.
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 (Checkout article 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)
If you are new to the plant-based lifestyle, these articles will also be very helpful:
- Plant-Based Guide for Beginners
- 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!
- Beginners Guide to Plant-Based Grocery Shopping
- Guide to Dining Out on a Plant-Based Diet
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.
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!
Heart-Healthy 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.
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