Plant Based Diet Grocery List

Most of them are interchangeable within each category (nuts, beans, plant based milks, etc) so just make sure you have one or two on hand and rotate them when you run out so you don’t get bored.

If you’re not sure if this way of eating is right for you, you can read all about the details of a plant based diet here.

~ plant based protein, inexpensive, and versatile

• Chickpeas
• Black beans
• Kidney beans (red and white)
• Pinto beans
• Black eyed peas
• Lentils (brown/green and red)
• Soy products (firm tofu, silken tofu, tempeh, edamame) (be sure to choose organic)

I usually keep canned beans on hand for convenience. Be sure to drain them and rinse them well before using.

If you like to cook your beans from scratch, by all means, buy them dried…they are cheaper that way. Lentils I typically buy dried as they don’t need to be soaked or take as long. 

Recipes to try:

Fresh fruits and vegetables

~ full of vitamins, minerals, and antioxidants

Any and all fruits and veggies are a great choice!

Fresh vegetables (some of our faves)

• Onions
• Carrots
• Celery
• Garlic
• Bell peppers
• Cucumbers
• Leafy greens (spinach, kale, arugula, romaine, green/red leaf, chard)
• Asparagus
• Brussels sprouts
• Zucchini
• Winter squash (butternut squash, spaghetti squash, acorn squash, pumpkin)
• Mushrooms
• Broccoli
• Cauliflower
• Green beans
• Tomatoes
• Radishes
• Potatoes (sweet, russet, yellow, red)

Recipes to try:

Fresh fruit (some of our faves)

• Apples
• Oranges
• Berries (strawberries, blueberries, blackberries, raspberries)
• Plums
• Pears
• Grapefruit
• Kiwi
• Bananas
• Grapes
• Melon (watermelon, cantaloupe, honeydew)
• Lemons and limes
• Peaches and nectarines
• Avocados

Frozen fruits and vegetables

Frozen fruits

• Mixed fruit
• Wild blueberries
• Cherries
• Raspberries
• Strawberries
• Pineapple
• Mango
• Peaches

Recipes to try:

Frozen vegetables

• Mixed vegetables 
• Spinach
• Corn
• Green peas
• Green beans
• Cauliflower rice
• Hash brown potatoes

Recipes to try:

Canned fruits and vegetables

• Tomato products (crushed, diced, sauce, paste, fire-roasted)
• Roasted red peppers
• Artichoke hearts
• Pumpkin purée (pure pumpkin purée, not pumpkin pie filling)
• Pineapple chunks

Recipes to try:

Dried fruits

• Dates
• Figs
• Raisins
• Apricots
• Cherries
• Assorted berries (blueberries, cranberries)
• Sun-dried tomatoes

Recipes to try:

Grains

~ high in fiber, B vitamins, and minerals

• Rolled oats
• Quinoa
• Rice (brown, white, Jasmine, Arborio, wild)
• Barley
• Couscous
• Ancient grains (amaranth, bulgur, millet, farro)
• Cornmeal
• Breadcrumbs (regular and Panko, gluten free if desired)
• Pasta (spaghetti, bow ties, macaroni, penne, rotini, large shells, etc)
• Asian noodles (soba, ramen, udon, etc)
• Bread (whole wheat, sprouted, rye)
• Tortillas (flour, corn) (multiple sizes)

~ great source of healthy fats

• Cashews
• Almonds
• Walnuts
• Pecans
• Peanuts
• Pistachios
• Hazelnuts
• Pumpkin seeds
• Sunflower seeds
• Sesame seeds
• Flax seeds
• Chia seeds
• Hemp seeds

Nut and seed butters

• Organic natural peanut butter
• Raw almond butter
• Cashew butter
• Tahini
• Sunflower Seed Butter

Recipes to try:

Condiments, vinegars & oils

• Coconut aminos (or tamari or soy sauce)
• Liquid smoke
• Worcestershire sauce (Annie’s and The Wizard’s are both vegan)
• Miso paste (I prefer the Mellow White Miso Paste)
• Vegan mayo (I like Just Mayo and Follow Your Heart Vegenaise) or try making your own like this homemade vegan mayonnaise with silken tofu
• Hot sauce (or Sriracha)
• Salsa
• Thai red curry paste
• Raw apple cider vinegar
• Balsamic vinegar
• Rice wine vinegar
• Red and white wine vinegar
• Fresh lemon and lime juice
• Extra virgin olive oil
• Coconut oil
• Cooking spray 

Recipes to try:

~ easy, affordable way to add FLAVOR

The sky is the limit here. These are just a few of our favorites.

• Basil
• Chili powder
• Cinnamon
• Crushed red pepper flakes
• Cumin
• Dill
• Garlic powder
• Ginger
• Italian seasoning
• Nutmeg
• Onion powder
• Oregano
• Paprika and smoked paprika
• Rosemary
• Sage
• Thyme
• Turmeric
• Yellow curry powder
• And of course, salt and pepper!

Sweeteners

While regular refined sugar is considered plant based, it is not always vegan. Some non-organic sugars are processed with bone char. If excluding all animal products is important to you, look for the vegan label on packages or opt for organic only when using cane sugar, powdered sugar, or brown sugar.

• Pure maple syrup
• Molasses 
• Coconut sugar
• Organic cane sugar
• Organic brown rice syrup
• Organic powdered sugar

Recipes to try:

Flours

• Whole wheat
• White whole wheat
• Spelt
• Buckwheat
• Almond
• Brown rice
• Oat
• 1:1 Gluten free flour blend
• Chickpea (a.k.a garbanzo bean)

Recipes to try:

Baking staples

• Baking powder
• Baking soda
• Arrowroot powder
• Cornstarch
• Unsweetened cocoa powder
• Dairy-free chocolate chips
• Pure vanilla extract
• Unsweetened shredded coconut
• Unsweetened applesauce

Recipes to try:

Other kitchen staples

• Coffee 
• Tea
• Nutritional yeast – look for one fortified with vitamin B12
• Low-sodium vegetable broth, vegan bouillon cubes or vegan bouillon base.
• Coconut water – great for replenishing electrolytes, try it in smoothies!

Recipes to try: