A Guide For Creating Plant-Based Diet Grocery List

Plant-Based Milk
Plant-Based Milk
Plant-Based Meal
Plant-Based Meal

In the last couple of years, people are moving away from meat-heavy western diets and are switching to different types of plant-based diets. This change is happening mainly due to the various health benefits of eating more whole foods like fruits, vegetables, whole, grains, etc. Some of the health benefits are reduced risk of developing diabetes, heart attack, and other cardiovascular issues. The basic principle of plant-centric eating habits is to eat more plant-based food and reduce the amounts of animal-based food. The purpose of this article is to provide you with guidelines for making a plant-based diet grocery list.

Plant-Based Diet

In a plant-based diet, you focus on eating more plant-based food and avoid all or some types of animal-based food products. There are different types of plant-based diets, and they are listed below:

  • Vegan Diet: In this type of diet, you eat only plant-based food and avoid all types of animal-based food products and byproducts.
  • Flexitarian: People who follow this type of plant-based diet primarily eat plant-based food, but occasionally they consume meat and other animal-based food products.
  • Lacto-Ovo Vegetarian: This is a type of vegetarian diet where you consume dairy and eggs along with plant-based food.
  • Lacto Vegetarian: Here, you include dairy products along with plant-based food in your diet.
  • Ovo Vegetarian: In this type of diet, you include eggs in your plant-based diet.
  • Pescatarian: In this type of diet, you include fish.
  • Whole Food Plant-Based Diet: In the WFPB diet, you eat only plant-based food that is unprocessed or minimally processed. Most people confuse this with the vegan diet.

Remember that, the primary purpose of following plant-based diets is to keep you healthy. You need not avoid animal-based foods just for the sake of it, especially if they provide nutrients that are not available through plant-based food.

Plant-Based Diet Grocery List

Remember that following plant-based diets, especially a vegan diet, increases the risk of developing certain deficiency diseases. Some of these nutrients are omega-3 fatty acids, vitamin B12, vitamin D, calcium, zinc, and iron. To avoid this, you must carefully plan your plant-based diet.

Shared below are the different plant-based foods that you must include in your grocery list so that you can follow a balanced plant-based diet.

Produce

Fruits and vegetables are rich in nutrients like vitamins, minerals, antioxidants, and fiber. For a balanced diet, you must include about five servings of fruits and vegetables. Listed below are the produces that you can include in your grocery list:

  • Apples
  • Avocado
  • Artichoke
  • Asparagus
  • Banana
  • Beets
  • Blackberries
  • Bell pepper
  • Blueberries
  • Cabbage
  • Cauliflower
  • Carrots
  • Cucumber
  • Grapefruit
  • Grapes
  • Dried fruits
  • Kiwi
  • Leafy greens
  • Onions
  • Oranges
  • Mushrooms
  • Potato
  • Pears
  • Pineapple
  • Strawberries
  • Raspberries
  • Tomatoes
  • Zucchini

Whole-Grain Products

Whole-grain products are the most important source of carbohydrates in a plant-based diet. Apart from this, they provide other nutrients like magnesium, manganese, phosphorus, copper, zinc, selenium, B vitamins, protein, and fiber. They are available in three forms: whole grains, cereal, and baked products or bread. Furthermore, in supermarkets, you will find both whole-grain flours and refined flours. It is healthier to purchase the former because the latter is low in nutrients as they are produced using only the endosperm of the grain. You can use whole-grain flour for making bread that can be used in a plant-based meal.

Listed below are the whole grains that you can include in your grocery list:

  • Rice (brown, red, black, and wild)
  • Oats
  • Barley
  • Millet
  • Quinoa
  • Amaranth
  • Bulgar
  • Farro
  • Kamut
  • Freekeh
  • Spelt
  • Teff
  • Products made using sprouted grains
  • Whole-grain bread
  • Whole-grain products like flour

Legumes

Legumes are the primary source of protein in a plant-based meal, and products made using them are also used as meat substitutes. Most legumes are rich in the essential amino acid lysine, which is absent in other plant-based foods. Apart from protein, they also provide other nutrients like iron, potassium, folate, and fiber.

 Listed below are the legumes that you can include in your grocery list:

  • Peas
  • Dry peas
  • Chickpeas
  • Hummus
  • Lentils
  • Dry beans (black, kidney beans, fava, mung, pinto, and lima)
  • Canned beans
  • Peanuts
  • Peanut butter

Note: When buying canned beans and peas, buy those that are low in sodium. Also, you can rinse them for removing residual sodium.

Nuts And Seeds

Nuts and seeds are good sources of healthy fats; because of this, you must also limit their consumption. They also provide protein and fiber, and this makes them nutrient and calorie-dense foods.

List of nuts and seeds products that can be included in your grocery list:

  • Almonds and almond butter
  • Cashew nuts and cashew butter
  • Sunflower seeds and sunflower seed butter
  • Brazil nuts
  • Chia seeds
  • Flax seeds
  • Hazelnut
  • Pine nuts
  • Pistachio
  • Pecans
  • Walnuts
  • Hemp seeds

Note: Avoid buying nuts and seeds roasted in oil as well as those that are salted.

Meat Alternatives

Compared to meat, plant-based meat alternatives are low in saturated fats, but they are rich in protein.

List of plant-based meat alternatives to include in your grocery list:

  • Tofu
  • Tempeh
  • Plant-based meat products like burgers