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Beginners Plant-Based Diet Grocery List

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.

plant based diet grocery list

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.

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.

This post may contain affiliate links. Read my full disclosure here.

Beginners plant-based grocery list

GRAINS–

plant based diet 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–

plant based diet grocery list beans

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.

plant based diet grocery list legumes

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VEGETABLES–

plant based diet grocery list vegeables

 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:

plant based diet grocery list 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:

condiments for a plant based grocery shopping list

These are the McDougall cups I have in my pantry.

plant based diet grocery list McDougall cups
McDougall low-fat, oil-free, healthy noodle cups can be ordered on amazon.com. Our local health food store carries them, and they are only about $2 per cup. Affiliate link.

SPICES:

plant based diet grocery list spice clips
Spice clips can be viewed on Amazon by clicking the picture. Affiliate link.
  •  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.  

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CANNED FOODS:

plant based diet can goods for grocery list

REFRIGERATOR FOODS:

refrigerator foods for plant based grocery list
  • hummus
  • plant-based milk (soy, almond, rice, etc.)
  • tofu (firm, extra firm, silken)
  • tempeh
  • seitan
  • lemon juice
  • flax meal
  • salsa

FROZEN FOODS:

plant based diet grocery list freezer 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)

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*Originally published November 09, 2015.

If you are new to the plant-based lifestyle, these articles will also be very helpful:

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!

vegan meal delivery collage of 8 meals

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.

You Might Also Enjoy This Article:

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Beginners Plant-Based Diet Grocery List
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Plant Based Diet Grocery List
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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/

Cher

Wednesday 17th of July 2019

Is there such a thing as whole foods peanut butter and jam? Thanks!

EatPlant-Based.com

Wednesday 17th of July 2019

Natural peanut butter is just crushed peanuts, so it is considered whole food. I'm betting you could make your own jam with only fruit and its juice.

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