Introduction

Note: You do not have to get everything on this list, just get what you like and what you know you will eat! Don’t be scared to try new things though! You can print this list out and bring it with you to the store. Don’t forget to bring a pen to cross things out. 🙂 To save paper, you can also laminate this list and use a dry-erase marker instead.

Plant-Based Shopping List

Drinks

• Nut-based milk – Almond milk & Soy milk *Note: Silk Soy has 8g of protein!
• Water, Tea, Juice

Fruit & Vegetable isle

• Potatoes (Sweet potatoes have fewer carbs, fewer calories, and more vitamins A & C, potassium, calcium, and other nutrients that act as antioxidants.)
• Carrots, Broccoli, Squash, Onions, Peppers, Romaine, Cabbage, Kale, Spinach, and Tomatoes.
• Usually found in the fruit and vegetable aisle: Tofu (I would recommend one or two packs), Shredded vegan cheese (Double check ingredients, sometimes non-vegan cheese is near the vegan cheese!!)
• Extra money to spare? Get some of the following: Bananas, Strawberries, Blueberries, Raspberries, Oranges, Garlic, Leeks, or Beets.

Spices, Supplements, Spreads, and Toppings (Things you won’t need to buy often after the first shopping trip, top them up as they get low).

• Peanut butter, Vegan mayo, Ketchup, Dressing (If you prefer not to make your own dressing at home, skinny girl dressing is vegan), Sriracha (If you like spice in your life), Mustard, and Pickles.
• Usually found in the butter aisle: Vegan butter or Avocado butter.
• Salt (Himalayan salt is the most recommended), Black pepper, Garlic salt, Garlic powder, Onion powder, Tumeric, Cumin, Paprika, and Rosemary.
• Nutritional Yeast, B12 made with Methylcobalamin is recommended. B12 with Cyanocobalamin is a synthetic form of B12.
• Peanut butter powder, VEGA protein powder (Chocolate is good).

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Breakfast

• Oats, Grits with no added butter, Cereal (Click here for a list of vegan cereals)
• Note: The tofu you got can be used as scrambled tofu! (see below)

Tofu Scramble Steps

1. Cut the tofu in half, and press the tofu to get as much water as you can out. I usually just wrap my tofu up in a clean rag and press it with my hands firmly (not hard enough to break it).
2. Put a pan on medium heat, then chop up one half of the tofu into random bits, then with the other half squeeze it through your fingers into the pan. Make sure all of the tofu is in the pan.
3. Season with turmeric for color, black pepper, salt, and cumin. *You will have to experiment with seasonings to get the taste to your liking.
4. Cook tofu till the edges are browned, mixing sometimes, but not too much – it’s best not to mix the tofu too much so it can dry out a little in the pan or you’ll end up with watery scrambled tofu.
5. Once the tofu looks nice, firm, and dry enough – you can put it on your plate or mix in a little mayo to make the scrambled tofu a little creamy. You can also add diced onions, celery, and a little mayo to make a tofu scrambled sandwich!

Grains

• Rice (Brown rice has fiber which is good for your digestive system, and also helps your body maintain magnesium and zinc. It might take some time to get used to brown rice, but it’s totally worth it.)
• Quinoa is gluten-free, high in protein, and one of the few plant foods that contain all nine essential amino acids.

Pasta / Noodles

• Note: Not all pasta is vegan, check the ingredients! Veggie pasta, Lentil pasta, and Rice Noodles are easy-to-find pastas that are vegan.

Bread / Tortillas / Bagels

• Note: Not all bread, tortillas, or bagels are vegan. Check the ingredients! Some breads that always tend to be vegan: Potato bread, Italian bread, and Whole grain bread. Also, look for Everything bagels and large tortillas.

Beans (canned or dried) & Canned or jarred goods (for quick meals on busy days)

• Black beans, Kidney beans, Navy beans, Pinto beans, and Green beans. *Easier to get beans in the 4 packs if you’re buying canned beans.
• Peas, Mixed vegetables, Beets, and Diced or whole canned tomatoes for stews/soups (I usually keep 3 on hand)
• Pickles / Sauerkraut.
• Better Than Bouillon Premium Seasoned Vegetable Base (It’s in a jar – used to make broth and gravy)

Flours, Starches, and Oils

• All-purpose flour (Can find gluten-free flour if needed)
• Corn starch (Can be used to bread and lightly fry tofu or to thicken gravy)
• Coconut oil and olive oil (Olive oil can be used when tossing potatoes and veggies with rosemary/other seasonings) *Don’t go crazy with your oil, it can get unhealthy fast.

If you have a friend that could use this Plant-Based Shopping List, please send them this Plant-Based Shopping List! This Plant-Based Shopping List was created for vegans and anyone on a plant-based diet. If you think anything else should be added to this Plant-Based Shopping List, feel free to leave a comment below! This Plant-Based Shopping List was so fun to make and I hope you enjoy it. 🙂

Do you know about Cronometer? It’s a free app that allows you to log your meals and track all your macro and micronutrients in order to cut your weight in half. Health professionals can also use CronometerPRO to help their clients track and manage their diets which is awesome if you’re working with a nutritionist or dietitian.

You might also like this post: #1 Reason Why Prepping Your Meals is Important

Thank you for taking the time to read this blog post! I hope you found it informative and helpful. If you have any questions or feedback, please feel free to leave a comment below. I appreciate your input and will do my best to respond to all comments. If you know someone who could benefit from this information, please share this post with them! 🙂