Grocery Shopping Guide For A Plant-Based Diet

A plant-based diet is a powerful way to improve your health, get creative in the kitchen, and reduce your carbon footprint. But how do you grocery shop for one?

First, it's important to know what to avoid. A plant-based diet cuts out meat, fish, and seafood, and sometimes also dairy and eggs. You'll also want to steer clear of heavily processed foods, which can be high in refined sugars and unhealthy fats.

So, what can you eat? A plant-based diet is rich in fresh produce, whole grains, and plant-based protein. You can find these items in most grocery stores, often in the vegetarian or vegan sections. Look for colourful seasonal vegetables, berries, cruciferous vegetables like broccoli and cabbage, and orange fruits and vegetables like carrots and cantaloupe. For whole grains, opt for brown rice, millet, oats, barley, and corn, and products made from these whole grains, like bread, cereals, and pasta. Legumes, including beans, peas, and lentils, are another great source of protein and fibre.

In addition to fresh produce, you can also stock up on frozen, canned, and dried fruits and vegetables, which last longer and can be more affordable. When it comes to dairy and egg alternatives, you can find plant-based milk, yoghurt, cheese, cream cheese, and egg replacements in most grocery stores.

Lastly, don't forget the snacks! There are plenty of plant-based snack options, like nuts, seeds, and dried fruit. Just be mindful of portion sizes, as these foods can be high in fat and calories.

With a little planning and creativity, you'll be well on your way to a delicious and nutritious plant-based diet.

Dairy and egg alternatives

Non-Dairy Milk

Non-dairy milk is a good source of protein and calcium and can be fortified with vitamin D and other vitamins and minerals. Some popular options include soy milk, oat milk, rice milk, and pea protein milk. These alternatives have a lower environmental impact than dairy milk, with lower greenhouse gas emissions, land use, and water usage.

Plant-Based Yogurt

Plant-based yogurt can provide protein and probiotics, depending on the brand. Look for options with minimal added sugars and at least 5 grams of protein per serving.

Plant-Based Cheese

Cheese alternatives can help make the transition to a plant-based diet easier, especially for those who are new to this way of eating. When choosing plant-based cheese, look for products with minimal ingredients and healthier sources of fat and oils, such as nuts, avocados, and olive oil.

Dairy-Free Butter

Dairy-free butter alternatives are also available, which can be made from plant-based sources such as nuts and avocados.

Dairy-Free Cream Cheese

Cream cheese alternatives made from plants are also an option for those avoiding dairy.

Egg Alternatives

There are several egg alternatives available for baking and cooking. Some popular options include flaxseed, which can be used as an egg substitute in baking recipes, and commercial egg replacers in liquid or powder form. One popular option is "Just Egg," which is a bottled liquid egg alternative that can be used for scrambled eggs and other dishes. Tofu scramble is another popular option and can be made from firm tofu. Chickpea scramble is another soy-free option that can be made from chickpea flour, garlic powder, vegetable broth, and turmeric for color.

Other Considerations

When shopping for dairy and egg alternatives, it is important to read labels and ingredient lists. Look for options that are fortified with calcium, vitamin B12, vitamin D, and iodine to ensure adequate nutrient intake. Additionally, be mindful of added sugars, palm oil, and other unhealthy ingredients.

Whole grains

There are a variety of whole grains to choose from, including rice, quinoa, farro, spelt, bulgur, millet, hull-less barley, whole-grain polenta or coarse cornmeal, oatmeal, teff, and more. When shopping for whole grains, you can find them in the grain, cereal, bakery, and bread aisles, as well as the snack and freezer sections of the grocery store.

• Rice: brown, wild, red, black, and even purple varieties.
• Sprouted-grain products: One Degree Sprouted Steel Cut Oats, Silver Hills Organic Sprouted Bread, and Ezekiel Bread.
• Whole-grain products: Rudi's Whole Grain Wheat English Muffins, Dave's Killer Thin-Sliced Whole Grain Breads, and Barilla Whole Grain Pasta.
• Breads: Food for Life Ezekiel 4:9 breads, English muffins, and tortillas; Rudi’s Organic Bakery 100% Whole Wheat; Wegmans Organic Sandwich Breads; Trader Joe’s Whole Wheat Tuscan Pane; and Dave’s Killer Bread.
• Pasta: Look for 100% whole wheat or brown rice pasta. Other grains like spelt and quinoa are also good options, but ensure they are entirely whole grain.
• Breakfast cereals: Rolled (Old Fashioned) Oats, Shredded Wheat (not frosted or sweetened), and Engine 2 Cereals and Granola.

Legumes

You can find legumes in the form of beans and peas, which are available in cans or dried. If you opt for canned beans, look for those with "low sodium" or "no salt added" on the label. You can also rinse them to remove any residual sodium. Dried beans are cheaper than canned beans, but they take longer to cook.

• Black beans
• Black-eyed peas
• Kidney beans
• Navy beans
• Pinto beans
• Fava beans
• Mung beans
• Lima beans
• Split peas (green and yellow)
• Whole peas (green and yellow)
• Lentils (green, red, French green, black and brown)

You can also find legumes in the form of peanut butter, hummus, and edamame, which are often found in the frozen section. When shopping for peanut butter, opt for products with just peanuts and salt (optional). Avoid those with added sugar or palm oil. Hummus is usually found in the refrigerated section.

Fruits and vegetables

Fresh Fruits and Vegetables

When shopping for fresh produce, opt for a wide variety of colourful fruits and vegetables to ensure you get a range of different plant compounds and nutrients. Aim for about five servings of fruits and vegetables every day. Include dark leafy greens such as kale, spinach, and romaine lettuce, as well as other greens like Swiss chard, mustard greens, and bok choy.

In addition to the leafy greens, add some variety with other vegetables like bell peppers, hot peppers, onions, potatoes, cabbage, broccoli, carrots, cucumbers, tomatoes and more.

For fruits, berries are a great choice as they are packed with antioxidants and offer health benefits like cancer-fighting properties. Go for strawberries, blueberries, raspberries, cranberries, blackberries, and even exotic options like goji berries.

Other fruits to include in your diet are tropical fruits like mangoes, pineapples, papayas, and guavas, as well as apples, bananas, peaches, oranges, plums, melons, and more.

Frozen Fruits and Vegetables

Frozen options are a convenient and cost-effective way to include fruits and vegetables in your diet. They are often already washed, chopped, and ready to use, reducing food waste and saving time. Look for frozen fruits without added syrups or sauces, as these can be high in sugar or sodium.

Canned and Dried Fruits

Canned and dried fruits are another way to include fruits in your diet, but be mindful that dried fruits are typically higher in calories and may have added sugars. If you are diabetic or trying to lose weight, opt for fresh fruits instead.

Tips for Shopping

When shopping for fruits and vegetables, consider buying seasonal produce, as it is often more affordable and fresher. You can also try growing your own herbs and vegetables, or buy them from local farmers' markets for fresher options.

Remember to read labels carefully, as some products may contain animal-derived ingredients or allergens.

Sample Shopping List

• Berries (strawberries, blueberries, raspberries, blackberries, etc.)
• Melons (cantaloupe, watermelon, honeydew)
• Tropical fruits (mangoes, pineapples, papayas, guavas)
• Apples, bananas, peaches, oranges, plums, melons, etc.
• Leafy greens (kale, spinach, romaine, Swiss chard)
• Bell peppers, hot peppers
• Onions, potatoes
• Cabbage, broccoli, carrots, cucumbers, tomatoes

Meat alternatives

Tofu, tempeh and seitan are some of the most common meat alternatives. Tofu, or soybean curd, is a highly versatile food product that can be used in a variety of dishes, from stir-fries to salads and even desserts. It comes in different textures, from silken to extra firm, and can be used as a meat substitute or as an ingredient in recipes. Tempeh is a traditional Indonesian soy product that has a firm texture and a nutty flavour. It is made by fermenting cooked soybeans and forming them into a patty or block. Seitan, also known as wheat gluten, is made from wheat protein and has a chewy texture similar to meat. It is often used in stir-fries, stews and as a meat substitute in recipes.

In addition to these soy-based products, there are also a variety of plant-based meat alternatives made from other ingredients such as beans, peas, and grains. These products are designed to mimic the taste, texture and appearance of meat and can be found in the form of burgers, sausages, bacon, and even chicken nuggets. Some popular brands include Beyond Meat and Impossible Foods, which offer plant-based burgers, sausages and more.

When shopping for meat alternatives, it is important to read the labels and choose products that are minimally processed and free from unhealthy additives. Look for products that are oil-free, low in sodium and made from whole foods. It is also a good idea to vary your protein sources and include other plant-based proteins such as beans, lentils, and nuts in your diet.

Frequently asked questions