The Plant-Based Grocery List: 30+ Ingredients for a Healthy, Compassionate Diet
Eating more whole, plant-based foods is a compassionate way to nurture your body and the planet. This definitive plant-based grocery list has everything you need to create easy, nourishing meatless meals.
What exactly constitutes a "plant-based diet"? Unlike strict veganism, which avoids all animal products, a plant-based diet is more flexible and focuses on nutrition from vegetables, fruits, beans, lentils, nuts and whole grains. Those following a plant-forward eating pattern may still include some meats, fish, eggs and dairy, but make sure the bulk of their diet is from plants. No matter your reasons for choosing more meatless meals, this plant-based grocery list will set you up for success.
Fruits and Vegetables
As the foundation of plant-based eating, piles of fresh or frozen produce should dominate your grocery cart. This includes:
- Greens: kale, spinach, lettuces, chard, arugula, watercress
- Cruciferous veggies: broccoli, Brussels sprouts, cabbage, cauliflower
- Starchy vegetables: potatoes, sweet potatoes, butternut squash, carrots
- Other vegetables: mushrooms, onions, garlic, tomatoes, eggplant, peppers
- Fruits: bananas, apples, oranges, grapes, berries, melons
- Fresh herbs: cilantro, basil, mint, rosemary, thyme
Going plant-based is also the perfect excuse to explore new-to-you fruits and vegetables. Don't be afraid to experiment with more exotic varieties like golden beets, radicchio, jicama, guava or dragonfruit!
Whole Grains
Replacing refined bread and pasta with nourishing whole grains provides energy and nutrients. Brown rice, oats, farro, barley, whole wheat or grain-free options made from chickpeas or quinoa should replace white rice and pasta. Look for 100% whole grain breads without added sugars. Ready-to-eat entire grain cereals, granola and snack bars also make healthful high-fibre choices over sugary varieties.
Beans, Lentils and Soy Foods
Low in fat and packed with satiating protein and fibre, beans and lentils act as a plant-based replacement for meat in many recipes like chilli, tacos, curries, salads, soups and more. Canned varieties offer convenience, but cooking batches of dried saves money while providing leftovers. Explore all types:
- Beans: black, pinto, kidney, cannellini, chickpeas/garbanzo, navy, fava
- Lentils: brown, red, French/green, black beluga
- Soy foods: tofu, tempeh, edamame
Remember to stir creamy nut and seed butter like almond and tahini into meals.
Healthy Fats
While following a plant-forward diet, pay attention to getting enough healthy fats daily, which are vital for energy, nutrient absorption and satisfaction. The American Heart Association recommends the most nutritious oils like olive, avocado, canola, sunflower, peanut, and sesame. Other sources include:
- Nuts: almonds, walnuts, pine nuts, macadamia nuts
- Seeds: pumpkin, chia, hemp
- Olives
- Coconut
- Avocados
Nutrient-Dense Nondairy
Those avoiding dairy for personal or planetary health can still get bone-building calcium, protein and probiotics from fortified non-dairy milk and yoghurts made from soy, almond, oat, coconut, rice and other bases. Many replicate the taste and texture of cow's milk.
Dry Goods
With a well-stocked pantry, creating plantful masterpieces is even easier. Shelf-stable ingredients like canned tomatoes, broths, grains, oils, condiments, nuts, seeds, dried fruits, spices, vinegar, sweeteners and flours give you flexibility. Make sure to have sea salt and black pepper, too!
Beverages
Stay hydrated by sipping frequent glasses of pure water, green tea, or antioxidant-rich juices. Limit your intake of less healthy sugary drinks like sodas and enjoy delicious smoothies from fresh produce and nut milk. An occasional glass of red wine offers resveratrol benefits as well.
Meal inspiration
What should I make from these ingredients? This plant-based grocery list provides unlimited possibilities like black bean tacos on lettuce wraps, chickpea curry over quinoa, or tofu veggie stir fry. Soups, salads, bowls and oatmeal provide easy go-to meals, while snacks might include fresh fruits with nut butter or hummus with sliced bell peppers. Find tons of plant-based recipes organized by ingredients online or connect with a community to swap ideas.
Key Takeaways
Eating more plants tickles your taste buds with flavour and variety while providing sustainable nutrition for overall wellness. This definitive plant-based grocery list takes the guesswork from shopping and cooking compassionate, meatless meals. Load up on fruits, veggies, whole grains, beans, lentils, healthy fats and other staples for delicious, nourishing, flexitarian recipes the entire family will love. With some practice, you'll discover how abundantly satisfying and easy plant-based eating can be!
