Whether you are new to a plant-based diet or you are just beginning to consider a vegan life, getting started can sometimes seem daunting. Being prepared makes the transition and the meal prep so much easier, because like they say before anything else, preparation is the key to success. And you don’t have to worry about not having enough choices because there are literally thousands of different types of fruits and vegetables, grains, legumes, nuts, and seeds.
I put together some basic grocery items that will make eating and snacking easy and delicious. I always stock up on pantry and frozen items that go on sale, whether or not I need them right away as it helps with the budget in the long run. And frozen fruit and veggies are a great way to keep them around without having to worry about spoilage. You can add frozen fruit to your morning smoothie or oatmeal and frozen veggies to your fav broth for a quick soup. Remember that everything you may have been eating in the past can easily be replaced with a plant-based option, just make sure to read the labels to be certain it is a vegan product.
To make things easier, I separated the shopping items by suggested meals and snacks, but these are just recommendations so add whatever you like best! Check out the rest of our Food Section to find a bunch a easy recipes.
- Oatmeal, Cereal, Bread (bagels, muffins)
- Fruits - fresh - bananas, apples, oranges, grapefruit, berries, mango, and frozen fruit
- Veggies - avocado, sprouts, kale and spinach
- Nut butter* - peanut, almond, cashew
- Maple Syrup, agave nectar
- Non Dairy - nut milk (almond, cashew, nut, hemp), dairy free yogurt, vegan butter
- Chia, hemp hearts and flax seeds (you can add these to your oatmeal, cereal or smoothies)
- Nuts - almonds, cashews, walnuts
- Tempeh and tofu
*Check to make sure they don’t contain unsustainable palm oil.
- Wraps, bread
- Grains - couscous, quinoa, rice
- Canned beans - chickpeas, black, kidney, pinto and lentils
- Veggies - fresh - lettuce, celery, avocado, spinach, tomatoes, cucumber, and frozen veggies
- Vegan luncheon meats and cheese
- Canned soups and broths
- Spreads - mayo, mustard, ketchup, hummus, salad dressing
- Barley, quinoa, pasta, rice, lentils
- tortilla wraps, naan bread, pita’s,
- Veggies - spinach, kale, onions, garlic, peas, carrots, sweet potatoes, potatoes, green beans, mushrooms, cauliflower, squash, corn and zucchini
- Tofu and tempeh
- Non-Dairy - plant based cheese, vegan sour cream
- Canned - broth, soups, tomatoes, coconut milk, beans
- Sauces - stir fry, soy sauce (make sure it is vegan), curry sauces/pastes
- Olives, pickles, kimchi,
- Fruit - grapes, cherries, dates, bananas, apples, berries and dried fruit
- Veggies - carrot, celery, cherry tomatoes, radish, cucumber, avocado, edamame and broccoli
- Nuts and seeds
- Crackers* and dips
- Vegan ice cream
- Rice cakes
* Check to make sure they don’t contain unsustainable Palm Oil.
- Spices (fresh or dried) - Basil, Cayenne, Chili powder, Cinnamon, Cumin, Curry powder, Garlic, Ginger, Onion powder, Oregano, Pepper flakes, Rosemary, Thyme, nutritional yeast
- Oils - olive, sesame, avocado, and coconut
- Dried Fruit - raisins, cranberries, dates and figs
- Seeds - sesame, pumpkin and sunflower, flax and chia
- Canned/Jar - tomatoes, tomato paste, veggies, jackfruit, soups, broth, coconut milk, pineapple, hot sauce, sriracha, vinegar, and salad dressing