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What Foods Do I Shop on a Plant-Based Diet?



What Foods Do I Shop on a Plant-Based Diet?


If I could take you grocery shopping with me and point out some of the most healthful products, you would certainly know what to buy. But since we can’t do that, I am going to give you a list of healthy ingredients that you can add to your meal plan shopping . Another thing I can do for you is to share my own experience of switching to a plant-based diet. Before we dive into the recipes, let me give you a good idea about what your grocery list will look like. Note: Planning your meals ahead of time and a well-stocked kitchen should be two of the most important goals of your plant-based lifestyle. Here are some important points to remember while shopping for your new diet:



  • You don’t have to break the bank. Most people assume that a plant-based diet means making a major dent in your wallet, but it doesn’t have to be so. If you plan your shopping, buy produce in bulk, or cut down on your pricey restaurant trips, this diet is certainly very affordable.
  • Another misconception about this diet is that you may not get enough protein. This is not true. You can certainly get adequate sources of protein through a plant-based diet.
  • Start slowly. If you have always been a meat-eater, then you need to start incorporating this new diet slowly in your lifestyle.

Basic Plant Based Grocery List





GRAINS

  • bulgur
  • millet
  • cornmeal
  • pasta
  • bread
  • tortillas
  • grits
  • unbleached flour
  • whole-wheat pastry flour
  • quinoa
  • barley
  • old fashioned oats
  • rice

LEGUMES

  • white beans
  • split peas
  • lentils nuts
  • pinto beans
  • black beans
  • black-eyed peas
  • green peas

VEGGIES

  • cauliflower
  • corn
  • parsley
  • ginger
  • bell peppers (red, yellow, green)
  • peppers (preferably hot ones)
  • Onions (white, purple, yellow,
  • Brussels sprouts
  • bean sprouts
  • leeks Potatoes (Yukon gold, red, Russet, etc.)
  • sweet potatoes
  •  tomatoes
  • carrots 
  • radishes 
  • artichokes
  •  lettuces (butterhead, loose leaf,
  • other greens (collards, spinach, etc.)
  • cabbages (Bok Choy, green, Napa, purple, green, etc.)

FRUIT

  • grapes
  • pineapple
  • berries (blueberries, raspberries, strawberries, etc.)
  • melons (watermelon, honeydew, cantaloupe, etc.)
  • apples
  • pears
  • oranges
  • nectarine
  • peach
  • bananas
  • avocado
  • lemon 
  • lime

AMINO ACIDS

  • blackstrap molasses
  • Dijon mustard
  • yellow mustard
  • tahini
  • maple syrup
  • Worcester sauce
  • ketchup
  • soy sauce or tamari

VEGETARIAN ‘OYSTER’ SAUCE

  • sweeteners such as sugar or sucanat
  • nutritional yeast
  • cornstarch or arrowroot powder vanilla
  • baking powder
  • baking soda 
  • vegan, low-fat soup cups

SPICES

  • Italian seasoning
  • garlic powder
  • turmeric
  • tarragon
  • cayenne
  • cayenne
  • bay leaf
  • parsley
  • basil.
  • oregano
  • paprika and smoked paprika
  • peppercorn mélange
  • chili powder
  • cumin
  • steak seasoning
  • red pepper flakes
  • onion powder

CANNED FOODS

  • beans  
  • tomato paste
  • chipotles
  • cream corn
  • pimentos
  • fire roasted tomatoes
artichoke hearts water chestnuts baby corn vegan, low-fat soups veggie broth apple sauce tomato sauce


REFRIGERATOR FOODS


tempeh seitan hummus Plant-based milk (soy, rice, almond, etc.) tofu (silken, firm, extra firm) lemon juice flax meal salsa

FROZEN FOODS

chopped spinach corn nibbles healthy plant-based pizza crusts Ezekiel bread hash browns Fruits (like berries green peas mixed veggies stir fry veggies whole grain bagels whole grain buns (for carrot hot dogs and bean burgers

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