Plant Based Grocery List: Pantry Basics
By Molly Patrick
Jan 12, 2019,
When you transition to eating a whole food plant based diet, there are several things you’ll need from our Plant Based Grocery List: Pantry Basics. But first, here’s what you’ll learn on your journey to a plant fueled life.
- You find out that eating plant foods that you aren’t used to, like beans, whole grains, and cruciferous veggies, makes you fart like a room full of 10-year-old boys (don’t worry, this doesn’t last).
- You find out that eating a ton of fiber turns you into a poop machine (three awesome poops a day is normal for me).
- You learn that batch cooking makes it easier to eat super healthy all week long.
- You find out which of your friends and family are supportive rockstars and which ones are not.
- You find out how much easier it is to cook without oil and that you don’t need to cook with it after all.
- You learn that “nooch” is slang for nutritional yeast and that it turns your pee bright yellow from all the vitamin B. Surprise!
- You learn that hummus is good on anything you can think of and that every plant based eater loves the shit out of it.
- And finally, you find out that in order to cook this way, your kitchen ingredients may need a serious makeover.
If you follow our meal plans, we give you a shopping list each week with exactly how much of each ingredient to purchase. So by simply following our plans, your kitchen will be stocked with all the essential plant based cooking staples over time.
Since the packaged items that you will only use small amounts of each week, they will last anywhere from one to six months, depending on the item and how many people you’re cooking for. Once you have all the staples, you will need to buy whatever fresh produce you need each week, along with any staple ingredient that you run out of.
If you don’t follow our meal plans and you’re doing this on your own, stock up as you go so you can make yummy whole food plant based meals. Side note: if you’re not on our meal plans, start a free trial to Plant Fueled Life! We are always releasing new recipes and meal plans, and the recipes are the best around. Ask members in our Facebook group, and they will tell you!
Whether you follow our meal plans or not, a well-stocked plant based pantry is a must when transitioning to a healthy plant based diet. To help you on your journey, I’ve put together a Plant Based Grocery List: Pantry Basics.
The list is broken up into three categories: bulk, spices & herbs, and packaged. You won’t need all of these ingredients each week, but everything on this list keeps for a long time, so when you do need them, they will be waiting for you.
BULK (in bins / purchased by weight)
- Almonds, raw
- Beans, dried
- Cashews, raw
- Chia seeds
- Dates, dried
- Flax seeds, ground (or whole and blend yourself)
- Flour, almond
- Flour, brown rice
- Flour, whole wheat
- Hemp seeds, raw shelled (aka hemp hearts)
- Lentils, brown or green, dried
- Nutritional yeast
- Oats, rolled (not instant)
- Oats, steel cut
- Pumpkin seeds, raw shelled
- Rice, brown
- Sesame seeds, brown
- Sunflower seeds, raw
- Walnuts, raw
Note: Store all nuts and seeds in your fridge or freezer so the oils don’t go rancid.
DRIED SPICES & HERBS (Look for bulk spices at your local health food store)
- Basil, dried
- Bay leaf, dried
- Black pepper
- Cardamom powder
- Cayenne powder
- Chili powder
- Chipotle chili powder
- Cinnamon powder
- Coriander powder
- Cumin powder
- Curry powder
- Dill, dried
- Dulse flakes or powder (dried Atlantic red seaweed powder/flakes)
- Garam Masala
- Garlic powder
- Ginger powder
- Mustard powder
- Nutmeg, ground
- Onion powder
- Oregano, dried
- Paprika, smoked
- Paprika, sweet
- Parsley, dried
- Red chili flakes, dried
- Sage, dried (rubbed)
- Thyme, dried
- Turmeric powder
- Artichoke hearts (jarred/packed in water)
- Applesauce (no sugar added)
- Arrowroot powder (aka arrowroot flour or arrowroot starch)
- Baking powder (aluminum-free)
- Baking soda (aluminum-free)
- Beans, canned
- Bread, 100% whole wheat or sprouted grain
- Coconut aminos
- Corn kernels, frozen
- Edamame beans, shelled and frozen (organic)
- Hot sauce (no sugar or oil)
- Maple syrup (100% pure)
- Miso, white or yellow
- Mustard, dijon
- Mustard, yellow
- Non-dairy milk, unsweetened
- Nut or seed butter (no added oil, salt, or sugar)
- Peas, frozen
- Sauerkraut, no vinegar
- Soy sauce or tamari (low sodium)
- Tahini (sesame seed butter / roasted is less bitter)
- Tapioca flour (aka tapioca starch)
- Tomato paste, sauce, puree
- Tomatoes, diced (canned)
- Tortillas, 100% whole wheat, sprouted grain, or corn
- Vegetable broth or stock (low or no sodium)
- Vinegar, apple cider (unfiltered)
- Vinegar, balsamic
- Vinegar, brown rice (not seasoned)
- Vinegar, red wine
- Vinegar, ume plum (the only ingredients should be ume plum, shiso, and salt)
- Vinegar, white
- Worcestershire sauce (vegan)
How many items on this list do you have in your kitchen? Talk to us in the comments below!
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