Vegan Plant-Based Diet Grocery List And More!
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By CANDICE GREY ConsumersCompare.org Update: Aug 08, 2019 |
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VEGAN Will Not eat Honey -Honey is produced from insects and bees. |
WHOLE FOOD PLANT-BASED
Will eat Honey -Honey is a natural unprocessed whole food. |
**Note: honey will not be on the list below as it does not meet both requirements
Now that we have the difference sorted out, check out the resources below for all the information you need to successfully keep up with your Vegan Plant-Based plan!
Vegan Grocery Shopping Haul
First and foremost, a Vegan Grocery Shopping Haul video via the lovely @The Whole Food Plant-Based Cooking Show on YouTube. This gal will walk you through grocery shopping for a vegan and plant-based diet. Check it out!
The Grocery List
Today, we have created a grocery list that is both Vegan and Whole Food Plant-Based DIet friendly. Happy Shopping!
Plant-Based Proteins
Protein is one of the most important aspects of any diet, there are many ways to get a sufficient amount on a vegan or plant-based diet. Check out the extensive list below..
Beans and Legumes
- Adzuki Beans
- Black Beans
- Black-Eyed Peas
- Chickpeas
- Fava Beans
- Kidney Beans
- Lentils
- Lima Beans
- Mung Beans
- Navy Beans
- Peanuts
- Peas
- Pinto Beans
- Split Peas
- String Beans (aka Snap Beans or Green Beans)
- White Beans
Nuts and Seeds
- Almonds
- Brazil Nuts
- Cashews
- Chia Seeds
- Flaxseeds
- Hazelnuts
- Hemp Seeds
- Macadamia Nuts
- Pecans
- Pine Nuts
- Pumpkin Seeds
- Sesame Seeds
- Sunflower Seeds
- Tahini (Sesame Seed Butter)
- Teff
- Quinoa
- Walnuts
Soy Products
- Edamame
- Tofu
- Tempeh
Other
- Wheat Protein(seitan)
- Soy, rice, hemp, or pea protein powders
Cereal And Grains
Unlike the Whole Foods Paleo Diet, grains are held in high regard for a Plant-Based diet. This section provides an extensive list of cereal and grains that are rich with fiber to help to keep your body satiated. Remember, it is much better for your body to go with whole grain flours over refined flours!
- Amaranth
- Barley
- Buckwheat
- Bulgar
- Cornmeal
- Couscous
- Farro
- Freekeh
- Kamut
- Millet
- Oats
- Oat Bran
- Orzo
- Rice (White and Brown)
- Rye
- Sorghum
- Spelt
- Wheatberries
- White Flour
- Whole-wheat Flour
Vegetables
- Acorn Squash
- Artichoke Hearts
- Asparagus
- Broccoli
- Brussels Sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Cucumber
- Eggplant
- Mushrooms
- Onions
- Peppers (i.e. Bell Peppers, Jalapeños, Banana Peppers, etc.)
- Radish
- Spaghetti Squash
- Turnips
- Zucchini
Leafy Greens
- Arugula
- Bok Choy
- Collard Greens
- Kale
- Romaine Lettuce
- Spinach
- Swiss Chard
Starchy Veggies
- Beets
- Butternut Squash
- Corn
- Parsnips
- Pumpkin
- Sweet Potato
- Yam
Fruit
- Apple
- Avocados
- Bananas
- Cantaloupe
- Cherries
- Figs
- Grapes
- Jackfruit (believe it or not, a common meat replacement)
- Mango
- Peaches
- Pears
- Pineapple
- Plums
- Tomato
- Watermelon
Berries
- Blueberries
- Blackberries
- Strawberries
- Raspberries
Citrus
- Grapefruit
- Lemon
- Lime
- Orange
- Tangerine
Dried Fruits
- Apricots
- Cranberries
- Dates
- Mango
- Prunes
- Raisins
Plant-Based Oils and Fats
When it comes to your sources of fat in the form of oil, it is best to look for “cold-pressed” or “expeller-pressed” oils. Keep in mind that good ol’ butter is out of the question because it is indeed a dairy product! However, there are plenty of other non-dairy butter options out there…
- Almond Oil
- Avocado Oil
- Canola Oil
- Coconut Oil
- Coconut Butter
- Grapeseed Oil
- Macadamia Oil
- Olive Oil
- Rice Bran Oil
- Sesame Oil
Sweeteners
Sugar is actually allowed on a Vegan and Plant-Based Diet, just not your typical white baking sugar. The following sweeteners are approved because they are made of natural sugars or proper substitutes.
- Agave Nectar
- Beet Sugar
- Brown rice syrup
- Coconut sugar
- Dates
- Date Syrup
- Maple Syrup
- Raw Cane Sugar
- Palm Sugar
- Stevia
- Xylitol
Herbs And Spices
Forget the processed condiments, herbs and spices blow those out of the water when it comes to adding flavor to your food.
- Basil
- Chives
- Cilantro
- Cinnamon
- Chili Powder
- Cumin
- Dill
- Garlic
- Green Onion
- Ground Ginger
- Nutmeg
- Oregano
- Paprika
- Parsley
- Rosemary
- Thyme
- Turmeric
Beverages
- Almond Milk
- Cashew Milk
- Coconut Milk
- Coconut Water
- Club Soda
- Kombucha
- Macadamia Nut Milk
Extras
These are a few extras that will help you with that boost in nutrients that your body may be asking for. Great sources of fiber and gut-healthy items to keep things running smoothly!
Seaweed
Fermented Foods
- Miso Paste
- Natto
- Tempeh Kimchi
- Sauerkraut
Sprouted Foods
- Sprouted Beans
- Nuts
- Lentils
- Rice
- Quinoa
- Bread
