Plant-Based Pantry and Grocery List

January 18, 2021

Small jars with the following: nutritional yeast, pepitas, green lentils, cashews, rolled-oats, hemp seeds, quinoa and chia seeds.

Often people tell me, I want to eat healthier, or more plant-based foods, but I am not sure where to start – what do YOU buy? This gave me the inspiration to create an overview of what I ALWAYS have stocked in my pantry and what I put on my grocery list consistently every week. I consider these staples in my diet.

This list is by no means intended to be exhaustive! I find myself adding new items often. This list is intended to be a starting point for “healthspiration!” I hope you find this list helpful as you begin your journey towards healthier or more plant-based eating!

Bread

Even before I adopted a mostly vegan/plant-based diet, my friends would often ask me what brand of bread they should buy. There are so many brands out there. The best bread you could possibly buy is the freshly baked whole wheat/whole grain bread which has zero preservatives. Bread is usually make with flour, water and potentially some additional seeds/grains so its often shocking to see off-the-shelf breads with a laundry list of ingredients. Many grocery store brands have extra sugars or preservatives/additives which have been found to be harmful to human health (some of which have been banned in places like Europe, such as potassium bromate, but are still allowed to be added to products in the U.S.). These are two of the “purest” brands you can buy.

Ezekiel – This bread is as healthy as it gets. Its a “sprouted bread” which is made from whole grains and legumes that have been “sprouted” which in essence leads to more nutrients and health benefits. It has zero added sugars. You will often find this bread in the freezer section because it does not have any preservatives. While Ezekiel bread is not gluten free, people who are gluten sensitive tend to tolerate this bread better. You will also see that many people/influencers in the fitness industry would recommend this bread over any others. I find that this bread is best when toasted. My favorite is the Sprouted Whole Grain and Seed and Cinnamon Raisin.

Bread Alone, Whole Grain Health – These breads are made simply with organic, stone-ground flours, water, organic grains, salt and do not include preservatives. My favorite in particular is the Whole Grain Health which includes healthy seeds and is higher in fiber. However, this bread does include honey which may not make it an option for strict vegans.

Beans/Legumes

If you are trying to eat mostly plant-based, beans/legumes will be a staple in your diet and a main source of plant-based protein, in addition to healthy carbohydrates and fiber. The most flavorful way to cook them is to start with dried beans and boil them with salt and spices. However, to be honest, with the exception of lentils, I almost always purchase canned beans out of convenience. If you buy canned, look for BPA-free on the label. I typically always have at least a variety of lentils, chickpeas and black beans stocked, but this is merely my taste preference.

Lentils – A fantastic source of plant-based protein, iron and fiber. I use my instant pot to make a batch every week to have in the fridge. Red lentils will cook softer so are great to blend for soups or a “bolognese”, while green/black have a meatier texture and are great for salads and grain bowls. A cup of lentils packs in about 16 grams of protein and 2/3 of your daily fiber needs! I always buy these dry as there are limited options for canned and canned lentils in my opinion have a very mushy texture.

Chickpeas/Garbanzo Beans – I always keep multiple cans of these in my home. They are great in salads, soups and of course serve as a base for hummus. Once you learn how easy it is to make your own hummus, you may never go back to store bought!

Black Beans – My favorite in chili, over sweet potatoes, or in a breakfast/tofu scramble.

Edamame – Edamame are immature soybeans with a sweet and slightly grassy taste. One cup provides 18 grams of protein! You can find them in the frozen food aisle. My tip is to buy them shelled (unless you enjoy taking them out of the pod). Eat them as a snack or add to soups, salads or grain bowls.

Grains

I highly recommend meal prepping a pot of grains and keeping them in your refrigerator or freezer to make quick meals during the week. I typically meal prep steel-cut oats for the mornings, and one other grain for other meals. Toss them with vegetables, a bean and a sauce to make an easy complete meal or add them to a salad. Having an instant pot makes cooking grains sooo much easier – its less messy, you don’t have to watch the pot, and it slightly cuts down the amount of cooking time.

Steel-cut Oats and Rolled-oats – Steel-cut oats are less processed than regular oats and are thicker and chewier. You may prefer the taste of rolled oats which cook faster and taste milder. Steel cut oats are less processed giving them a lower glycemic index and making it more difficult for digestive enzymes to break down their starches. This, in turn, slows the conversion of the starches to sugar in the body. However, rolled-oats are great to have in your pantry to make quick breads or to turn into oat flour for other baked goods recipes.

Quinoa – Technically a seed, but is classified as a whole grain. Its a great source of both plant-protein and fiber. One cup cooked provides about 8 grams of protein and 5 grams of fiber. Before preparing, be sure to rinse the grain in a strainer under cold water to remove quinoa’s natural coating, called saponin, which can make it taste bitter or soapy (most boxed brands come pre-rinsed but good to give it a rinse anyways).

Wild Rice – I’m guilty of overlooking this rice for years but it became a regular in my diet when I learned that it is one of the highest grain sources of protein. One cup cooked includes 7 grams of protein and 3 grams of fiber. If you eat a grain free diet, wild rice is also technically a seed making this an option for you.

Black Rice (or Forbidden Rice) – Black rice has a nutty taste, soft texture and beautiful deep purple color. This rice contains a class of flavonoid antioxidants called anthocyanins (the same compound found in blue berries). It tastes delicious and looks beautiful in any dish.

Brown Rice – If you are a person who watches your sugar intake and is looking to get more fiber in your diet, you may want to consider eating more brown rice than white rice. Compared to white rice, brown rice still has the bran in tact and is therefore is higher in fiber. It also has a lower glycemic index than white rice (long-grain brown rice has an even lower glycemic index than short-grain). There is a concern with arsenic levels in rice – especially brown rice. You can read more h ere. If you are concerned, I would recommend soaking your rice for at least 10 minutes and then rinsing thoroughly before cooking and limiting your consumption to only a few times a week.

Farro – Farro is a high-protein, high-fiber ancient whole grain wheat and looks similar to barley. Its hearty, a bit chewy, and a staple in the Mediterranean diet. Farro is also incredibly nutrient dense – a half cup serving of pearled faro has 5 grams of fiber and 10 grams of protein. There are 3 varieties of farro – whole farro, semi-pearled and pearled which will vary in cooking time (pearled being the quickest). Whole farro still has the bran completely in tact and is the chewiest. I typically like to buy either the semi-pearled or the 10 minute cooking kind from Whole Foods or Trader Joe’s.

Seeds

Chia, hemp, flax and pumpkin seeds are incredibly versatile and pack a lot of nutrition. They are a great plant-based source of protein and of Omega-3 fatty acids called alpha linolenic acid, which helps improve brain function and boosts the immune system.

Chia seeds – Chia seeds are super versatile. They have a ton of fiber – 8 grams of fiber in just 2 tablespoons. When soaked in water they become gel-like. They can be used as an egg replacement in baking, and can be made into pudding, added to smoothies, oatmeal etc. for an extra protein and nutrient boost.

Flax seeds – Flax seeds, known as one of the richest sources of essential Omega-3 fatty acids and having around one hundred times more cancer-fighting lignans than other foods. Once ground and soaked in water, they become gel-like and are a popular plant-based egg substitute in vegan baking. Dr. Michael Greger, a physician, and New York Times best-selling author of the How Not to Die and How Not to Diet book series recommends you include a tablespoon of them in your diet everyday. Its recommended you buy the whole seeds and grind them because they spoil quickly, but I typically just buy a small bag of ground flaxseed out of convenience.

Hemp seeds – Hemp seeds are a great source of plant-based protein and Omega-3s. Three tablespoons of hemp seeds include 10 grams of protein. Add them to smoothies, in oatmeal, on top of avocado toast, in baked goods, on top of salads or any vegetable bowl for a boost of protein and healthy fats.

Pepitas (pumpkin seeds) – Pumpkin seeds are a great source of fiber, protein and iron (an ingredient some vegans sometimes are deficient in since they do not eat meat). They are also high in magnesium which is an important mineral that helps with energy, sleep and muscle recovery!

Nuts

All nuts are a healthy source of protein and fats but did you know that some nuts are considered healthier than others? Nuts contain an caloric punch so its a good idea to measure out your portions (about a handful or a 1/4 cup). Avoid nuts which are roasted in oil or heavily salted. I typically always have walnuts and almonds for snacking and a large bag of cashews on hand to turn into sauces.

Walnuts – Walnuts may just edge out other types of nuts slightly for the title of “healthiest” nut. They have among the highest antioxidant and omega-3 levels.

Almonds – In addition to being great for snacking, studies have shown almonds to help lower inflammation AND help maintain a healthy body weight.

Cashews – Great for snacking, but soaked and pureed cashews can be made into a delicious creamy sauces.

Nut/Seed Butters

From baking to dipping, I always have at least two or three different nut butters on hand for extra protein and healthy fat. Nut butters also can be used for dressings, sauces and smoothies. Look for brands that are low in added sugar and do not include added oils. For peanut butter, it is better to buy organic.

Peanut Butter – A pantry staple unless you have a peannut allergy! Peanut butter is a great source of plant-based protein with 8 grams of protein per 2 tablespoons. If you work out first thing in the morning 1/2 banana with a teaspoon of peanut butter is a great quick snack. If possible, buy organic as non-organic peanut butters are found to be high in pesticides as well as fungus!

Almond Butter – Compared with peanut butter, almond butter has more fiber, iron, calcium and vitamin E. Almond butter just edges out peanut butter when it comes to the amount of healthy fats (pb is higher in saturated fat). Look for almond butter made with no added sugar or oils.

Cashew – A yummy alternative when you want to switch things up, cashew butter is mild-tasting and naturally sweeter than other nut butters. Its lower in protein, but great to have this on hand to make sauces, vegan sweets and baked goods.

Tahini – Made from sesame seeds, its a great source of vitamin E, copper and plant-based protein. Its great for making sauces, dressings and is a key ingredient in hummus!

Vegan Milk Substitutes

There are so many brands on the market, this is really a matter of preference. The key things to look out for are lack of added sugars and NO carrageenan. Carageenan is a stabilizer found in many alternative milks which scientific studies have found to be highly inflammatory and toxic to the digestive tract. If you don’t consume traditional dairy, it may help to look for brands which are calcium fortified (not all nut-milks have calcium).

Califia Farms Protein Oat – I personally love oat milk in my coffee because it lends a creaminess most other alternative milks do not have (unless you but their “barista” version). Most oat milks have some sugar in them which naturally occur from the oats and/or added sugar. This brand has one of the lowest sugar counts in addition to a blend of oat, pea and sunflower protein for 8 grams of protein per cup.

Ripple Dairy Free Milk (unsweetened original or unsweetened vanilla) – Most dairy alternatives have little to no protein. This milk is made from pea protein and includes 8 grams of protein per cup and has no sugar. I like to use this as a base for my post-workout smoothies.

C alifia Farms Unsweetened Vanilla Almond Milk – I love vanilla-flavored almond milk to drink, put in smoothies, coffee or baked goods and my children love the taste in their cereal. I’ve found this to be the best tasting version because the vanilla flavor is more apparent.

Unsweetened Cashew Milk – Any brand which doesn’t have carrageenan. I like to have a few boxes of unsweetened cashew milk on hand to add to recipes when I am making sauces or cashew cream. The Elmhurst brand is simply cashews and water.

Non-Dairy Yogurt Substitutes

The dairy aisle is packed with plant-based yogurt choices. Plant-based yogurts can be made from peas, soy, coconut, cashews, or almonds and are a great source of probiotics from the live and active cultures. Try different brands until you find a flavor that you prefer. Look for ones that contain no added sugar and plenty of protein, as well as live and active cultures.

Kite-Hill Greek Yogurt (Unsweetened) – I love all of the Kite-Hill products! The Greek yogurt is a thicker and creamier than the regular yogurt. This yogurt has 11g of almond protein and only 2g of sugar in every cup. I like to use the plain in recipes and the vanilla-flavored for breakfast or snacking.

The Coconut Cult Coconut Yogurt – This is an “insanely probiotic” yogurt with 25 billion probiotics per serving. A few tablespoons of this yogurt will replace your daily probiotic. Eat a few tablespoons after a meal for a slightly sweet-tart treat and a dose of probiotics.

Meat Substitutes

Vegetarian meat substitutes have come a lot way since Tofurky (no disrespect if that’s your thing…). Today you’ll find a large variety of meat-like substitutes in both health-food and conventional grocery chains. Even those vegan meat substitutes are plant-based, I can’t say that all of them would be considered healthy as some are more processed than others. On occasion, I will purchase vegan burger or sausage meat, but I usually try to avoid processed foods and eat mostly whole foods (i.e., foods in their original state). With that said, I keep tofu or tempeh in my regular rotation.

Tofu – Made from condensed soy milk, tofu is the “meat” most often associated with vegetarians and vegans. Tofu is high in protein and a great source of plant-based calcium. You can buy silken, firm or extra firm varieties. I typically only buy the extra firm variety to cook with. If you are a novice to tofu, don’t try to eat it raw. Learn how to cook crispy, marinated tofu (here’s a great primer by blogger Cookie and Kate). In addition to stir-fries or grain bowls, I like to “scramble” tofu with vegetables, to make a breakfast scramble.

Tempeh – Tempeh is tofu’s less processed, fermented cousin which has a very different texture than tofu. Its fermented soybeans that have been pressed together. Similar to tofu, it can be used in a variety of ways. Its an even better source of plant-based protein with about 20 grams of protein per half a package. Because of the fermentation, is also great for your gut health.

Non-Dairy Cheese Substitutes

A word of caution, vegan cheeses are very different from regular cheese in my experience. Personally I haven’t found many great cheese substitutes with a few exceptions. Some are made with coconut milk/oil and I can’t get past the taste of coconut oil in my dishes. Some brands you may want to explore are Miyoko’s, Violife and Kite Hill.

Miyokos Creamery Plant-based Cheeses – Quite frankly, these cheeses are phenomenal. I often buy the mozzarella which is made from cashews and is creamy with a slight sweetness.

Kite Hill Cream Cheese – Kite Hill is another brand that has reinvented the plant-based cheese category. Made from almonds, they completely nailed the cream cheese flavor and consistency so much that I crave it over regular cream cheese. Their chive and everything flavors are fantastic.

Kite Hill Ricotta – This ricotta looks and tastes like ricotta made from cow’s milk. You won’t believe this is made from almond milk. Ricotta wasn’t something I typically purchased before changing to a mostly plant-based diet however I purchase the Kite Hill Ricotta frequently because I love it so much. Kite Hill has also launched ravioli and tortellini with their ricotta filling that even fooled my 5 year old (and she’s a tough critic). I also love this on multi-grain toast with tomatoes and basil.

Condiments and Herbs

Spirulina – Considered a “superfood” spirulina is a blue-green algae that is an excellent source of beta-carotene, various minerals, essential fatty acids. Spirulina contains all the minerals and all vitamins except vitamin C, with 2 grams of protein in 1/2 tablespoon. I often add to smoothies for a nutrition boost.

Nutritional Yeast – A staple in many vegan pantries, nutritional yeast can add salty almost “cheese-like” flavor to your dishes. Its also a staple in vegan pantries because its fortified with Vitamin B12, the one supplement most all vegans need to take since its a vitamin primarily found in animal foods. Nutritional yeast contains 8 grams of protein in 1/4 cup.

Ginger Root – Ginger root has been used for thousands of years as a medicinal herb to treat a variety of ailments. In recent years scientific evidence has emerged about the antioxidant and anti-inflammatory benefits of ginger. You will find fresh ginger as an ingredient in many asian dishes. Boil a few slices with water and lemon for a delicious ginger tea. Keep ginger frozen and you can peel and grate into recipes.

Turmeric – Turmeric may be one of the most effective and potent herbs in existence and many high-quality studies have shown it has many anti-inflammatory and antioxidant properties. You can buy the root or the powdered version. In my opinion fresh turmeric tastes better but I keep powdered on hand as well for quick cooking.

Miso – Miso paste is made from fermented soybeans and is a probiotic food which is good for your gut health. I add it primarily to sauces and soups.

Vegetables and Fruit

Fruits and vegetables (both starchy and non-starchy) are the cornerstone of any healthy diet. Regardless of whether or not you eat meat, half your plate should always be full of vegetables. What you pick up at the store will be a matter of preference and what’s in season but here is what I always keep stocked, year-round.

Vegetables: