Plant Based Diet Shopping List and Recipes
As a new vegetarian or vegan, food shopping can be tricky. That's why we've created the ultimate plant-based diet grocery list to help you determine what to add to your cart—and what to leave on the shelf.
Beef is not what's for dinner, at least when you're following a plant-based diet. This lifestyle cuts out meat, fish and seafood— and in some cases dairy and eggs. In exchange, you'll enjoy meals rich in fresh produce, whole grains and plant-based protein. Plus, a vegan or vegetarian diet can improve your health, help you get more creative in the kitchen and reduce your carbon footprint—among other incentives.
Ready to make the switch to plant-based? There are a few things you should know before heading to the grocery store. We break down where to shop, what to look for and must-have ingredients for your shopping list.
Where can I buy plant-based foods?
Pretty much any grocery store carries plant-based foods! While you may need to seek out specialty items online or at a health foods store, the bulk of your shopping can be done at Aldi, Kroger, Walmart—you name it. Keep an eye out for a vegetarian section, though. Many shops group meat alternatives, tofu and other vegetarian staples together in the same part of the store. And if you're struggling to find something, just ask! Grocery store employees should be able to point you in the right direction.
How do I go grocery shopping on a plant-based diet?
If you're just starting out on a plant-based journey (or cooking for a vegetarian or vegan), grocery shopping might take a little longer than usual as you sort out what you can, and can't, add to your cart. The most important step is to read the label—especially on packaged foods. Keep an eye out for ingredients vegetarians should avoid, such as:
- Rennet: It's typically found in dairy products, like cheese.
- Gelatin: In addition to actual Jell-O, gelatin lurks in many cereals, marshmallows, candy and more.
- Chicken, beef and bone broths: They might be hiding in canned soups or packaged meals.
- Lard: It's often found in tortillas and premade pie crusts.
- Anchovies: These fish are usually in Worcestershire sauce and some salad dressings.
While this list is not exhaustive, it's a good place to start. And luckily, thanks to today's technology, if you're ever unsure about an ingredient a quick Google search will give you an answer.
What groceries should I buy for a plant-based diet?
Plant-based protein sources:
If you're cutting out meat, you'll want to stock up on vegetarian-friendly protein sources that will keep you full. Some common ones to look for include:
- Tofu
- Seitan
- Tempeh
- Plant-based meat products (easy-to-find vegetarian brands include BOCA, Morningstar, Impossible and Beyond)
- Beans
- Legumes
- Vegetarian protein powder
- Nuts
- Dairy products
- Eggs
Psst! Our Test Kitchen found the best veggie burger you can buy.
Dairy and egg alternatives:
Going full vegan? Add these alternatives to your cart:
- Nutritional yeast
- Non-dairy milk
- Plant-based cheese
- Vegetable shortening or coconut oil
- Flaxseed, to use in place of eggs in many vegan baking recipes
- Plant-based egg replacers, which come in liquid or powder form
Fresh produce:
Go wild! Everything in the produce department is fair game for vegetarians and vegans alike. We love:
- Fruits
- Colorful seasonal vegetables
- Lettuce, kale and other greens
- Fresh herbs
Pantry items:
Stock up on whole grains, fats, baking staples and—of course—snacks!
- Grains: Quinoa, brown rice, pasta…there are so many choices
- Bread: It's easy to find bread without eggs or dairy, but check the labels or ask at the bakery if you're not sure. (Or, make your own easy homemade bread!)
- Jackfruit
- Vegetable broth
- Condiments, from ketchup and mustard to spicy salsa
- Oil
- Crackers, chips and pretzels: You'll also want to check the labels here to make sure there aren't any surprising ingredients.
- Oatmeal
- Hummus
- Nut butters
- Dried fruit
- Canned fruits and vegetables.
- Seeds, like chia seeds and sunflower kernels
- Spices and seasonings
Top 10 Plant-Based Dinner Recipes
Tomato-Garlic Lentil Bowls
An Ethiopian recipe inspired this feel-good dinner that's tangy, creamy and packed with hearty comfort. —Rachael Cushing, Portland, Oregon
Lentils are one of the best meat substitutes you can buy!
Mediterranean Chickpeas
Add this to your meatless Monday lineup. It's great with feta cheese on top. —Elaine Ober, Brookline, Massachusetts
Black Bean & Sweet Potato Rice Bowls
With three hungry boys in my house, dinners need to be quick and filling—it helps to get in some veggies, too. This meal is a favorite because it's hearty and fun to tweak with different ingredients. —Kim Van Dunk, Caldwell, New Jersey
Tuscan Portobello Stew
Here's a healthy one-skillet meal that's quick and easy to prepare yet elegant enough for company. I often take this stew to my school's potlucks, where it is devoured by teachers and students alike. —Jane Siemon, Viroqua, Wisconsin
Check out our favorite plant-based meat brands, too.
Gnocchi with Pesto Sauce
Perk up gnocchi and vegetables with a flavorful pesto sauce. If you don't have pine nuts for the topping, skip or substitute any nut you like. —Taste of Home Test Kitchen
Black Bean & Corn Quinoa
Some vegan quinoa recipes are boring, but this one definitely isn't. My daughter's college asked parents for the best quinoa recipes to use in the dining halls. This healthy quinoa recipe fits the bill. —Lindsay McSweeney, Winchester, Massachusetts
Hearty Asian Lettuce Salad
This meatless version of your favorite restaurant salad packs 13 grams of protein per serving and is bursting with juicy flavor. It's a brilliant choice for lunch or a busy-day dinner. —Taste of Home Test Kitchen
Asparagus Tofu Stir-Fry
With its flavorful ginger sauce and fresh vegetables, this tasty dish is a favorite. I get rave reviews every time I serve it, and it doesn't bother my husband's food allergies. Check out our guide if you're new to tofu. —Phyllis Smith, Chimacum, Washington
For a super satisfying meal, learn how to create umami flavor with plant-based foods.
Tropical Fusion Salad with Spicy Tortilla Ribbons
Fresh fruits and veggies pair up for a fantastic summer salad that's savory, sweet and spicy all at once. Make the tortilla strips with your pizza cutter—so easy! —Jennifer Fisher, Austin, Texas
Tofu Chow Mein
This is an easy recipe for a "tofu beginner," as it teaches people how to use it. If you have time, one way to prepare it is to cut the tofu block in half and wrap well in a terry kitchen towel. Let it sit in the fridge for at least an hour to absorb excess water. For a complete meal, serve with Chinese soup and egg rolls! — Autumn SinClaire, Gold Beach, Oregon
Plant Based Diet Shopping List and Recipes
Source: https://www.tasteofhome.com/article/plant-based-diet-grocery-list/