Complete Plant-Based Diet Grocery List

Our traditional, meat-heavy, Western diets have been on the decline, taking a back seat to more plant-based diets or even the vegan diet. (Of note: Plant-based and vegan don't always mean the same thing, which can be confusing, we know. Vegan is always plant-based, but plant-based is not necessarily vegan.)

Research, like the 2021 review in Missouri Medicine, shows plant-centric diets are typically healthier than diets that include meat, dairy and eggs, resulting in better health outcomes like reduced inflammation and reduced risk for chronic conditions like heart disease and diabetes.

But if you want to keep some animal products like beef, fish, eggs and milk in your diet, that's OK, too—just try to avoid the ultra-processed varieties of those foods and focus on eating whole foods. A 2019 study in Cell Metabolism found that whether participants ate a plant-based diet or not, eating a diet high in whole foods versus consuming a predominantly ultra-processed diet led to eating 500 fewer calories per day, without even trying to limit intake.

When following a plant-based diet, planning in advance will help you eat a variety of foods and, most importantly, get adequate amounts of essential nutrients like iron, calcium, zinc, iodine, omega-3 fatty acids, vitamin B12 and vitamin D.

This is where a plant-based shopping list comes in. This grocery list is primarily focused on whole foods that should make up the bulk of your diet, but it also features a few items like burgers and desserts that can be enjoyed on occasion. We've included fruits, vegetables, grains, protein-rich foods, nuts, seeds and dairy alternatives, as well as some of our favorite brands to look for at the store.

Produce

• Apples
• Artichoke
• Asparagus
• Avocado
• Bananas
• Bagged greens and salads
• Beets
• Bell pepper
• Blackberries
• Blueberries
• Cabbage
• Carrots
• Cauliflower
• Cucumber
• Dried fruit (apples, apricots, banana slices, etc.)
• Grapefruit
• Grapes
• Kiwifruit
• Leafy greens (kale, spinach, romaine, etc.)
• Mushrooms
• Onions
• Oranges
• Pears
• Pineapple
• Potatoes
• Tomatoes
• Strawberries
• Raspberries
• Zucchini

Why they're good for you: Fruits and vegetables are nutrient-dense. Eating a variety is important so that you get a mix of different plant compounds and nutrients like antioxidants, vitamins, minerals and fiber.

What to look for: When making your weekly shopping list, keep in mind that you need about five servings of fruits and vegetables every day, per the 2020-2025 Dietary Guidelines. You'll also find dried fruit in the produce section—the portion size is one-fourth of a cup.

Whole-Grain Products

• Amaranth
• Barley
• Bulgur
• Farro
• Freekeh
• Kamut
• Millet
• Oats
• Quinoa
• Rice (black, brown, red and wild)
• Spelt
• Sprouted-grain products (One Degree Sprouted Steel Cut Oats, Silver Hills Organic Sprouted Bread, Angelic Bakehouse Whole-Grain Sprouted Wraps)
• Teff
• Whole-grain products (Rudi's Whole Grain English Muffins, Dave's Killer Thin-Sliced Whole Grain Breads, General Mills Original Cheerios)

Why they're good for you: Whole grains provide a variety of nutrients like iron, B vitamins, magnesium, phosphorus, manganese, zinc, copper and selenium. They're also a source of fiber and protein.

What to look for: Whole-grain products are typically found in three sections at the grocery store—whole grains, cereal aisle and bakery/bread. You'll also find a few options in the snack aisle and freezer section.

Shopping for whole grains can be tricky. A 2020 study in Public Health Nutrition from Tufts University found that many consumers have trouble identifying whole grains and are unsure of the amount of whole grains a product contains. Look for the Whole Grains Stamp on products and the word "whole" listed before a grain, like "whole-wheat" or "whole-grain" in the ingredients list.

Legumes

• Canned and dry beans (black, black-eyed peas, kidney beans, navy, pinto, fava, mung and lima)
• Peas
• Chickpeas
• Dry peas (split green and yellow, whole green and yellow)
• Edamame
• Hummus (Sabra Classic, Hope Original, Cava Organic Traditional)
• Lentils (green, red, French green, black and brown)
• Peanuts
• Peanut butter (Organic MaraNatha, Santa Cruz Organic, Crazy Richard's 100% Peanut Butter)

Why they're good for you: There are nine essential amino acids. Essential means we must get them from our diet—our bodies don't make them—and most plant proteins tend to be low in the amino acid lysine. Legumes, on the other hand, are unique in that they contain lysine, making them an important part of a plant-based diet. Legumes are also a good source of fiber, iron, potassium and folate.

What to look for: You can find most beans and peas in canned and dry form. Look for beans and peas that are "low in sodium" or have "no salt added" mentioned on the label. You can also rinse them to remove any residual sodium. Canned and dry are both good for you—canned products just save you time in the kitchen.

Edamame is often found in the frozen section and hummus is refrigerated. When shopping for peanut butter, look for options with just peanuts and salt (optional). Avoid products with added sugar or palm oil.

Nuts and Seeds

• Almonds and almond butter (Blue Diamond Almonds, Once Again Almond Butter)
• Brazil nuts
• Cashews and cashew butter (Emerald Whole Cashews, Once Again Creamy Cashew Butter)
• Chia seeds (Bob's Red Mill Chia Seeds, Nutiva Chia Seeds)
• Flaxseeds (Arrowhead Mills Organic Flax Seeds, Spectrum Whole Flax Seeds)
• Hazelnuts
• Hemp seeds (Navitas Hemp Seeds, Manitoba Hemp Hearts)
• Pecans
• Pine nuts
• Pistachios (Wonderful Pistachios, Now Real Food Pistachios)
• Sunflower seeds and sunflower seed butter
• Tahini (Trader Joe's Organic Tahini, Artisana Raw Tahini)
• Walnuts (Now Real Food Raw Walnuts, Planter's Walnuts)

Why they're good for you: We often think of nuts and seeds as a source of healthy fats—and they are! They're also a good source of fiber and protein. For instance, according to the USDA, a serving of pistachios (1 ounce) has 6 grams of plant-based protein, and 1 ounce of chia seeds has 5 g of protein. Nuts and seeds are also a source of different nutrients, depending on the type—walnuts, hemp seeds and flaxseeds all contain omega-3 fatty acids, while almonds are a good source of vitamin E.

What to look for: When buying whole nuts, avoid products that have been roasted in oil. Instead, if you'd like them roasted, go for the dry-roasted. Also, skip options that are heavily salted or overly sweetened. When it comes to nut butter, the ingredients should be simple—just the nut or seed and salt (optional). Avoid nut and seed butter with added sugar or palm oil.

Dairy and Egg Alternatives

• Non-dairy milk (Ripple Pea Protein Milk, Silk Organic Soymilk, Good Karma Flaxmilk)
• Plant-based yogurt (Siggi's Plant-Based Yogurt, Nancy's Oatmilk Non-Dairy Yogurt)
• Plant-based cheese (Follow Your Heart Vegan Cheese, Miyoko's Organic Cultured Cheese Wheel)
• Dairy-free butter (Miyoko's Organic Cultured Vegan Butter)
• Dairy-free cream cheese (Spero Sunflower Cream Cheese, Kite Hill Cream Cheese Alternative)
• Egg alternatives (JUST Egg)

Why they're good for you: Non-dairy milk can be a good source of protein and calcium and/or vitamin D if fortified. Some yogurts provide protein as well, along with probiotics. When it comes to cheeses and butter, they're not necessarily nutritious, but they do help make following a plant-based diet easier, especially if you're new to this way of eating.

What to look for: When shopping for non-dairy milk and yogurt, look for options with minimal added sugars—unsweetened and plain are best. They should have protein added, too—about 5 g or more per serving. With cheeses and butter, look for products with minimal ingredients and those that use healthier sources of fat and oils, like nuts, avocados and olive oil.

Meat Alternatives

• Tofu (Nasoya Organic Tofu, House Foods Organic Tofu)
• Tempeh (Lightlife Tempeh)
• Plant-based burgers (Beyond Meat Plant-Based Patties, Dr. Praeger's Perfect Burger)

Why they're good for you: These plant-based meat alternatives are typically lower in saturated fat compared to animal proteins, especially red meat. They're also an easy way to get a large dose of protein.

What to look for: You want to look for products that are as minimally processed as possible. The burger options should be enjoyed more sparingly. The bulk of your plant-based diet should come from whole foods.

Snacks

• Bare Fruit Chips
• Brami Italian Snacking Lupini Beans
• IQBars
• Gimme Roasted Seaweed Snacks
• Alter Eco Organic Dark Chocolate
• Mary's Gone Crackers
• Amrita Plant Protein Bars

Why they're good for you: Snacks are great for holding you over between meals and are an opportunity to add in more nourishing foods and nutrients. Look for options that help you meet your fruit and vegetable quota or increase your protein intake. Sometimes, snacks help to fill a craving, and there are healthier options to do this, too.

What to look for: It depends on the snack, but in general, look for products that are low in added salt and saturated fat and have minimal added sugars as well.

Freezer Section

• Fruit (Cascadian Farm Organic Frozen Cherries, Wyman's Triple Berry, Wyman's Wild Blueberries)
• Vegetables (Birds Eye Steamfresh Broccoli, Cauliflower and Carrots, Cascadian Farm Organic California-Style Blend, Cascadian Farm Organic Mixed Vegetables, Green Giant Riced Veggies)
• Entrees (Amy's Black Bean Vegetable Enchilada, Evol. Veggie Burrito Bowl)
• Breakfast items (JUST Egg, Beyond Meat Breakfast Sausage)
• Bread and dough (Ezekiel Sprouted Grain Bread, Unbun Pizza Crust)
• Dessert (Bubbies Vegan Mochi, Chloe's Frozen Pops)

Why they're good for you: Frozen foods can save you time and cut down on food waste, especially when it comes to fruits and vegetables. Frozen produce is already washed and, in most cases, chopped, and it can last for months in the freezer. Frozen entrees can save you if you're in a pinch, and there are many plant-based breakfast items to be enjoyed on occasion. The same goes for dessert: While not necessarily nutritious, they can certainly be enjoyed from time to time.

What to look for: Avoid fruits and vegetables that are packed in syrups or sauces. They can be high in sodium or added sugar. Entrees can be high in sodium, too. Aim for a product with less than 30% of your daily sodium needs (if you're enjoying it as a meal). Try to keep desserts simple. Built-in portion control, like with the mochi and Popsicles, is helpful too.