17. December 2021

Plant Based Shopping List

This is by no means a complete list, but stocking up on these staples will be a great starting point to have a diverse assortment of ingredients with which to make delicious plant based meals.

Plant Based Shopping List

This is by no means a complete list, but stocking up on these staples will be a great starting point to have a diverse assortment of ingredients with which to make delicious plant based meals. Everything in moderation is a good starting point for your vegan journey. Keep in mind that you don’t necessarily need to stock up on every single one of these items at once. To avoid food waste, it’s best to shop with a few meal ideas in mind and focus on the specific ingredients you need to make them. Plus, the best shopping list is one that’s customized to your personal preferences. So add items you like and cross off the ones you don’t.

Fats & Oils / Seeds & Nuts
Seeds & nuts are an incredible source of healthy unsaturated fats, vitamins and protein. They also include the all-important omega 3’s, vitamin E, Magnesium and zinc. 

  • Avocado Oil
  • Coconut Oil 
  • Linseed Oil 
  • Olive Oil 
  • Rapeseed Oil 
  • Sesame seeds 
  • Pumpkin seeds, Pinenuts, Sunflower seeds, Hemp seeds, flaxseeds 
  • Tahini (sesame paste) 
  • Nuts (Walnuts, Almonds, Peanuts, Cashews, Hazelnuts, Pecans) 
  • Nut Butter (e.g. Almond Butter, Cashewbutter, Peanut butter)


Fruit (fresh or frozen)
Packed with tons of vitamins, minerals, antioxidants and fibre. 

  • Apple 
  • Bananas 
  • Berries (e.g. Strawberries, Raspberries, Blueberries) 
  • Pears 
  • Dates 
  • Figs 
  • Mango 
  • Prunes 
  • Grapes 
  • Dried Fruit (Raisins, dried Apple/Mango etc)
  • Lemon 
  • Limes 
  • Watermelon 
  • Peaches 
  • Orange 
  • Pomegranate 
  • Pineapple 
  • Honeymelon 
  • Papaya


Beans & Legumes 
Protein? Check. Iron? Check. Fibre? Check. You can buy beans and lentils canned or dried. Cans are easier and quick-to-cook, while dried varieties are cheaper but take significantly longer to cook

  • Chickpeas 
  • Cannellini beans 
  • Edamame (soy) beans 
  • Pinto beans 
  • Red lentils 
  • Green lentils 
  • Brown lentils 
  • Peas 
  • Kidney beans 
  • Mung beans


Grains

Little side note: Whole grains are much more nutritious than refined grains (like white bread and pasta) and will keep you feeling full for longer, so opt for whole wherever you can. Grains are the primary carb source for energy throughout your day.

  • Buckwheat 
  • Bulgur 
  • Rolled Oats 
  • Amarant 
  • Rye 
  • Quinoa (technically a seed) 
  • Rice (Basmati, Brown, Red, Jasmin, Wild,...) 
  • Barley 
  • Millet

Superfoods
‘Superfoods’ is just a marketing term referring to foods that offer a very high nutritional density. They’re packed with vitamins, minerals and antioxidants.

  • Acai Berries 
  • Chia Seeds 
  • Psyllium 
  • Goji Berries 
  • Mulberries 
  • Cacao Nibs 
  • Carob Powder 
  • Coconut flakes 
  • Coconut Water 
  • Spirulina 
  • Chlorella 
  • Matcha 
  • Turmeric

Vegetables (fresh or frozen)
Leafy greens are a great source of calcium and iron. Veggies supply that bowel-movement-enhancing fiber as well as rounding off the balance of vitamins and minerals with some bomb antioxidants

  • Celery 
  • Avocado 
  • Broccoli 
  • Peas 
  • Cucumber 
  • Ginger 
  • Carrots 
  • Potatoes (regular, Sweet Potatoes) 
  • Pumpkin 
  • Leeks 
  • Tomatoes 
  • Corn 
  • Olives 
  • Peppers 
  • Mushroom 
  • Radishes 
  • Fennel 
  • Artichoke hearts 
  • Aubergine 
  • Asparagus
  • Beetroot 
  • Salad (Romaine, Butter Lettuce, escarole, frisee, chicory, arugula,..) 
  • Spinach 
  • Zucchini 
  • Kale 
  • Onion 
  • Swiss Chard 
  • Brussel Sprouts 
  • Garlic

Dairy Alternatives
Swapping out dairy for alternatives is easy because there’s an abundance of options. Humans are also the only species that drinks milk past infancy and some experts argue that our bodies are not adapted to consume as much cow milk as we do. About 60% of adults have a lactose intolerance or reduced ability to digest it. Here are some delicious alternatives:

  • Cashew Milk 
  • Coconut Milk 
  • Almond Milk 
  • Oat Milk 
  • Soy Milk 
  • Hazelnut Milk 
  • Coconut Yoghurt 
  • Oat Yoghurt 
  • Soy, almond, cashew, or coconut based cheese

Herbs & Spices
A good selection of herbs and spices is crucial for vegan home cooking. You’ve probably already got most of the basics, but consider branching out a bit to really make the most of your plant-based dishes. They can seriously amp up the flavour of your vegan meals!

  • Cinnamon 
  • Chili powder/flakes 
  • Ginger (fresh or ground) 
  • Cardamom Powder 
  • Cumin 
  • Nutmeg 
  • Paprika 
  • Pepper
  • Salt (Himalayan Salt) 
  • Basil 
  • Oregano
  • Dill 
  • Parsley 
  • Rosemary 
  • Thyme 
  • Chives

Natural Sweeteners
These alternatives are more nutrient dense. Refined sugar is pretty much ‘empty’ calories that have no nutritional value

  • Maple syrup 
  • Agave 
  • Date syrup 
  • Coconut sugar

Protein Sources Examples
The main supposed ‘pain point’ in a vegan diet are protein sources. A diverse and regular inclusion of these products will cover your daily protein needs. Soy products (ideally fermented) are a healthy addition to your vegan diet. Tempeh and tofu are both highly versatile, protein-packed soy foods. They’re a popular meat alternative and provide a complete protein source, alongside several other nutrients, including fibre and B vitamins. Load them on your salads, curries, stir-fries or any other meal that requires a protein-packed meat sub.

  • Tofu (8g/100g) 
  • Nuts & Seeds (20-30g/100g) 
  • Tempeh (19g/100g) 
  • Tahini (17g/100g) 
  • Various Vegetables (e.g. spinach 3g/100g , mushrooms 3.6g/100g , broccoli 2.4/100g, sweet corn 3.3g/100g) 
  • Peanuts ( 26g/100g) 
  • Hemp seeds (6.3 / 100g) 
  • Chickpeas (19g/100g) 
  • Quinoa (4.4/100g) 
  • Lentils (9g/100g) 
  • Tahini (17g/100g)

Carbohydrate Source Examples

  • Bananas (23g/100g) 
  • Buckwheat (42g/100g) 
  • Potatoes (17g/100g) 
  • Oats (68g/100g) 
  • Rice (28g/100g) 
  • Beans (63g/100g)

Fat Sources Examples 

  • Avocado (10.6g/100g) 
  • Nuts (50-75g/100g) 
  • Seeds (50-75g/100g) 
  • Tahini (68g/100g) 
  • Olives (8-22g/100g) 
  • Cacao Nibs (46g/100g) 
  • Almond butter (53g/100g)

Vitamin and Mineral Source Examples

Vitamin D:

  • Mushrooms
  • Exposure to sunlight

Vitamin K

  • Green leafy vegetables (spinach, asparagus, cabbage, kale, broccoli) 
  • Beans & Soybeans 
  • Fermented Foods (such as miso, pickles, sauerkraut

Vitamin B

B5:

  • Avocados 
  • Tomatoes 
  • Lentils 
  • Beans, wholegrains 
  • Sunflower seeds
  •  Mushroom

B6

  • Whole Grains 
  • Banana 
  • Carrots 
  • Potatoes 
  • Sunflower Seeds/ walnuts
  • Avocado
  • Lentils

B12:

  • Seaweed 
  • Fermented Soy Products 


Folate: (B9)

  • Green leafy Vegetables
  • Lentils and beans 
  • Brown rice 

Calcium: 

  • Almonds, sesame seeds 
  • Dark green leafy vegetables 
  • Buckwheat 
  • Rye 
  • Beans & Peas 

Magnesium

  • Green Leafy vegetables 
  • Legumes 
  • Tofu 
  • Nuts & Seeds 
  • Whole Grains 
  • Avocado 
  • Bananas 

Iron

  • Dark green leafy vegetables
  • Figs
  • Prunes 
  • Legumes /Lentils Quinoa