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 guide low-fat 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.
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)
- corn meal (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, butter head, 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, honey dew, etc.)
- and many, many more
CONDIMENTS:
- balsamic vinegar
- apple cider vinegar
- rice vinegar
- red wine vinegar
- Bragg’s amino acids
- tahini (this is a sesame paste. Usually found in peanut butter section)
- maple syrup
- black strap molasses
- Dijon mustard
- yellow mustard
- ketchup
- soy sauce or tamari
- Worcester sauce (make sure it doesn’t have anchovies)
- vegetarian ‘oyster’ sauce (click here to view on amazon)
- nutritional yeast (click here to view)
- 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 can be viewed on amazon by clicking here)
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 (Want to make your own veggie broth? Click here.)
- 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 breads (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 100 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:
A Plant-Based Starter Kit Includes All of the Following Items:
Your choice of ONE of the following books, plus all of the materials listed below the books. $37
- The 21-Day Weight Loss Kickstart
- Reversing Diabetes
- The Cancer Survivors Guide
- Power of Foods for Your Brain
Also included in this kit with your choice of book:
- DVD set (2 disc) with seventeen 10-15 minute Food for Life lectures from Dr. Neal Barnard, President of Physician Committee for Responsible Medicine
- Food for Life Healthy Basics booklet (31 pages)
- Healthy Eating for Life / Food choices for cancer prevention and survival booklet (19 pages)
- Vegetarian Starter Kit booklet (15 pages)
- Diabetes and Diet Recipes for Success booklet (4 pages)
- Nutrition for Kids booklet (25 pages)
- Four weekly newsletters from EatPlant-Based.com that include recipe ideas and other handouts; PDF copy of Dr. Neal Barnard’s Cancer Survivor Guide with 245 pages (an excellent resource for everyone, not just cancer survivors); Fact Sheets from Physicians Committee on subjects like diabetes, high blood pressure, heart disease, cancer, and women’s health; and some of Terri’s favorite success stories and articles.
Hi Terri,
This is awesome!! I am a fellow graduate of the plant-based certificate program through e-Cornell and look forward to sharing this excellent guide on my page, Whole Living Nutrition.
Many thanks!
Beth
You’re very welcome! Thanks for stopping by, Beth! I’m going to find your page now and check it out. 😀
Terri.
I too am a PBN graduate. What you’ve shared here is essential and oh-so-helpful.
Thank you.
Mary
Hi Mary! Thanks so much, and I really hope this finds its way to those just getting started with this way of health and life. So excited that T. Colin Campbell Center for Nutrition Studies picked it up, because it makes that so much more likely!
Good suggestions but do you realize the Dr. McDougall’s soups have yeast extract, which is another form of msg?? Another reason not to buy pre made foods! A better option is to keep miso and veggie broth on hand to make a quick veggie soup.
Hi Misha, I just checked the ingredients list, and there is no MSG in the variety of McDougall soup cups that I have on-hand. Also checked on Dr. McDougall’s forum where I have many friends, and there’s no discussion about MSG in the products. I do know that Dr. McDougall no longer owns the food products that carry his name, as he sold the company. I would be very interested in a link to where you found your information, if you wouldn’t mind sending it to me. And, you’re right, it’s always best to made your own when you can.
Just checked the hidden sources list, and yeast extract is one of those items that always contains MSG. Here’s the link: http://www.truthinlabeling.org/hiddensources.html.
Long gone are the days of truth in advertising! So sad!
I have a really big problem with the texture of beans, what can I use instead? I am thinking it is time to change my life, but am very hesitate because of the texture problems I have. Any ideas would be very much appreciated!
Hi Jen, thanks for stopping by! I found a thread on a forum I like to visit that has ideas for bean substitutions. Looks like hominy is a good choice. Here’s a link to that discussion that might be helpful. https://www.drmcdougall.com/forums/viewtopic.php?f=41&t=48092&p=495106&hilit=substitute+for+beans#p495106
Interesting reading. Ive switched to this PB diet. But im not sure about stocking so many tins. You can buy packets of beans and soak overnight. What milk products have you tried or tested as ive stopped cows milk.
Hi Shelley! I agree, soaking beans overnight is the way to go if you have time and advanced notice. I love to soak three different beans together overnight, then cook in my crockpot all day while I’m at work. Nothing better than coming home to the smells of basil, thyme, onion, garlic, and the other spices cooking with the beans. Yum! To answer your question about plant milks, I like almond milk and also use soy milk at times. Best of luck on your new plant-based journey!
I am new to do this PB diet. I too work all day and it is very hard to come home to cook for an hour each night. I have always used my crock pot and love crock pot meals. Do you have any links to great recipes for the crock pot that are PB?
Kelly, that’s a good question. Here are a few slower cooker recipes to get you started.
• Chili Beans https://eatplant-based.com/sunday-lunch-healthy-style/
• Hearty Vegetable Stew https://www.forksoverknives.com/recipes/hearty-vegetable-stew/
• Smoky Sweet Potato Chili https://www.forksoverknives.com/recipes/sweet-potato-chili-recipe/
• Irish White Bean Cabbage Stew https://www.forksoverknives.com/recipes/irish-white-bean-and-cabbage-stew/
Happy slow cooking!
These are some great guidelines! Really helpful whether you’re fully vegan or just exploring the healthy eating thing. I shared this on my blog today. Thanks for the inspiration! http://healthylittlechanges.com/2015/08/05/whole-foods-plant-based-shopping-for-beginners/
Hi Lindsay, that’s terrific! I am glad you found it useful and inspiring. Thanks for sharing it with your followers, and I hope it will helpful for many of them. Great blog! 🙂
This is scoop helpful. Thanks so much.
This is great! Just what I needed. 🙂
Casey
I love this post, very helpful! I’m a vegetarian going vegan 🙂 I’m not sure if you’ve heard of them but for about a year now I use flavor god seasonings. They are very flavorful and I add them to all my meals! (Yes, i even bring them for when I eat out) best of all? For the size and amount you get, the price is very affordable! http://www.flavorgod.com I went to their page and asked a specialist through their web chat to clarify what seasonings are vegan friendly.
Flavor God Specialist:
“All Flavor God seasonings are Gluten Free and most are Vegan (not Vegan is Ranch. They are also Kosher certified and are manufactured under the supervision of the Kashruth Division of the Orthodox Union. Also, all seasonings are Paleo, except Honey BBQ, Gingerbread Cookie, Pumpkin Pie & Chocolate Donut – these are the only non-paleo seasonings.”
Thank you!
You’re welcome! 🙂
Thank you so much Terri! I enjoy your articles and tips! And since the cooking summit last October, I have learned so much more about WFPB cooking and eating! Honesty, my weekly (sometimes daily) “go to” is my Instant Pot!!!! It has helped introduce easier and healthier ways to prepare our meals!! Thanks for your help and introducing it to me!!
❤my InstantPot❤
Hi Melissa, It is wonderful to hear that you are still excited and learning so much. Yes, the InstantPot is amazing! Leslie Haas is the expert in that area, and I learned so much from her too. She’s the InstantPot Queen!
Thx so much!
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I am considering a plant based way of eating, per suggestions from my daughter. She and her husband are eating this way and have nothing but good things to say. I am currently on weight watchers and I’m in a quandary over can I do this on WW, can I give up meat, eggs,cheese and all other milk based products. Can I do this with WW.
why not eat yogurt?
Yogurt is a milk product and has animal protein, which is not health-promoting. This short video about yogurt may be helpful. https://nutritionfacts.org/video/benefits-of-blueberries-for-blood-pressure-may-be-blocked-by-yogurt/