Beginners Plant-Based Diet Grocery List

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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.

man shopping in grocery store produce section pushing buggy and reading 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 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 used to do that locally, and it was 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. Our Plant-Based Starter Kits can also help you get going on the right track!

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

Different types of cereal grains with ears
  • 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

different types and colors of legumes spread out on table

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)
  • lLentils (red, green, brown, etc.)
  • Nuts
  • Many, many more…

VEGETABLES

vegetables lettuce, carrots, tomatoes, cucumbers, broccoli
l

 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

Assortment of summer fresh berries and fruits. Mix of blueberry, cherry, kiwi watermelon, strowberry, tangarine, mandarine peach, clementine on black slate plate on black slate plate. Top view

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

Bowls of various sauces - ketchup, mayonnaise, barbecue, soy, mustard, pesto, garlic, sweet chilli Top view. Flat lay.  (Bowls of various sauces - ketchup, mayonnaise, barbecue, soy, mustard, pesto, garlic, sweet chilli
  • Balsamic vinegar
  • Apple cider vinegar
  • Rice vinegar
  • Red wine vinegar
  • Amino acids
  • Tahini (this is a sesame paste. Usually found in the 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

spice bowls and spoons with variety of different spices on white background
  •  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

Seamless food background made of opened canned chickpeas, green sprouts, carrots, corn, peas, beans and mushrooms on white background

REFRIGERATOR FOODS

refrigerator with different healthy food
  • Hummus
  • Plant-based milk (soy, almond, rice, etc.)
  • Tofu (firm, extra firm, silken)
  • Tempeh
  • Seitan
  • Lemon juice
  • Flax meal
  • Salsa

FROZEN FOODS

frozen food section at grocery store
  • 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
  • Pizza crusts: Sami’s Bakery Millet & Flax
  • 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:

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!

If you need a little help in the kitchen, take a look at our healthy cooking tips and essential plant-based kitchen tools.

About Terri Edwards

Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy.  I’m so glad you’re here! Read More…

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.

 

 

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42 Comments

  1. 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!

    1. 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. 🙂

  2. 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

  3. 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! 😀

  4. 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?

    1. 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.

  5. Pingback: Starting a new way of life and health is like beginning a journey, so it’s hel... - Dinner-Recipes.Site
  6. Pingback: Vegan Cookbook: Top 100 Healthy and Delicious Plant-Based Vegan Recipes – Cooking and Cake Recipes

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