beginner vegan shopping list
Grab your sustainable grocery bags, because we’re going shopping for plant-based foods. When you decide to commit to a plant-based diet, a key component to your success is setting up your kitchen with all things plant-based.
The good news is that you’ll still be shopping for the vegetables, fruits, and grains you’ve already been purchasing, but you need to leave the yogurt, eggs, and chicken sausage at the store. Get ready to load your cart with some of the nutritious foods listed below (seriously, do not buy everything on this list at once. You’ll just be wasting precious produce if you do!). Happy shopping!
Contrary to popular (and annoying) opinion, it isn’t hard to get enough protein on a plant-based diet.
Nuts and Seeds
Tahini (sesame seed butter)
Beans and Legumes
Wheat protein (seitan)
Soy, rice, hemp, or pea protein powders
CEREAL AND GRAINS
All grains are allowed on a plant-based diet, but complex carbohydrates are higher quality energy sources and contribute to better gut health. Try to stick with fiber rich whole-grain options rather than refined flours.
Oats and oat bran
Rice (white and brown)
There shouldn’t be any restrictions on vegetables on any average plant-based diet.
Tomatoes (yes, technically a fruit)
Like vegetables, fresh fruits are one of the major pillars of a plant-based diet. Most varieties, like grapes and mangos, are higher in fructose than, berries, but unless you are really trying to watch your sugar intake, the natural kind in fresh fruit aren’t much of an issue.
Jackfruit (great as a meat swap too!)
PLANT-BASED OILS AND FATS
Butter is a no-no for a plant-based diet, but most plant-based oils are OK in moderation. If you’re particular about how your oil is processed, avoid refined types and look for “expeller-pressed” or “cold-pressed” on the label.
Rice bran oil
Several forms of sugar are okay on plant-based diet. Having said that, here are some plant-based approved sweeteners.
Brown rice syrup
Raw cane sugar
HERBS AND SPICES
Herbs and spices are the ultimate weapons for adding flavor to your meals without resorting to processed condiments and unnecessary extra oil.
You have to say goodbye to dairy, however these drinks will satisfy your need for something bubbly and smooth just as well.
Macadamia nut milk
Consider to these foods if you require an extra boost in protein and vitamin intake, gut health or mineral absorption.
- Seaweed (for protein): spirulina, kelp, and agar agar
- Fermented foods (for gut-aiding bacteria, dairy-free,): natto, sauerkraut, miso paste, tempeh kimchi.
- Sprouted foods (for zinc absorption); nuts, sprouted beans, rice, lentils, bread and quinoa
- Nutritional yeast (for protein and vitamin B12)
diet includes nuts, vegetables, seeds, whole grains, fruits, tubers and legumes with no animal products or processed foods. Check out our 3-day sample menu of plant-based delicious, recipes recommended to help you get started on the plant-based journey.