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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.

Beginners plant-based grocery list


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)


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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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…


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 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 Our local health food store carries them, and they are only about $2 per cup. Affiliate link.


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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plant based diet can goods for grocery list


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


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!

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:

simple plant based diet recipes


Plant-Based Vegan Starter Kits $27

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Click the photo above to see Starter Kit options and content. Choose which book comes in your kit. $27 plus tax and shipping in the US.
Beginners Plant-Based Diet Grocery List
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photo collage for pinterest beginners plant based diet grocery list

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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!


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.

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.


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?

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


Wednesday 17th of July 2019

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

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.