Knowing how to shop when starting to eat a plant based diet can be really overwhelming! It took me lots of trips to the store and too many spoiled kale bunches to figure out what works for me… I hope this post helps some of you!!
The sample list below should be a good starting point. Customize it for whatever you like or don’t like! That being said, a new diet is a great chance to try out new food (or try foods you think you don’t like in a new way) so I encourage you to push yourself to try out something new.
I just want to highlight a few items on the list that might be new…
- Alternative milks: Almond, soy, rice or hemp milk. Compare taste and nutritional value to see what’s best for you.
- Sweetened – plain, vanilla, or chocolate. Great for drinking, smoothies, cereal.
- Unsweetened – Less sugar. Great and necessary for a lot of cooking.
- Alternative meats: Tofurkey Lunch meat, Beyond Meat products. These are more processed than my daily diet but are great to keep in the freezer for a quick meal and really help you transition away from meat. Plus, these products work well when cooking for others. Veggie burgers are healthier and cheaper to make at home but easier from the store. Make sure to read the labels on faux meats – some use eggs as the binding ingredient.
- Tofu: Silken and medium/firm/extra firm. Silken works well for smoothies, desserts, dips – creamy things. Medium and firmer works better for stir fry, salads, sandwiches.
- Beans, seeds, nuts: Great sources of protein and will be used in more ways than just trail mix I promise. Cashews are a good staple because they can be soaked then, used in a ton of ways. (Like vegan Sour Cream)
- Nutritional yeast: Great source of B12 and very tasty. Use like Parmesan cheese.
- Chia seeds/Ground Flax Seed: Great sources of protein. Add to thicken things and as EGG substitute.
Now you’ve got the basic vegan grocery list so its time to start shopping and get busy in the kitchen! Check out recipe resources and cooking without recipes for the next steps. I can’t wait to see everything you make from these healthy, whole, delicious ingredients.
Comment below with any feedback (I’m sure I forgot something..) and any questions you have!