In This ArticleView AllIn This ArticleProduceWhole-GrainsLegumesNuts and SeedsDairy and Egg AlternativesMeat AlternativesSnacksFreezer Section
In This ArticleView All
View All
In This Article
Produce
Whole-Grains
Legumes
Nuts and Seeds
Dairy and Egg Alternatives
Meat Alternatives
Snacks
Freezer Section
Close
On the flip side, research, like the 2021 review inMissouri Medicine, shows plant-centric diets are typically healthier than diets that are heavy in meat, dairy and eggs, resulting in better health outcomes likereduced inflammationand reduced risk for chronic conditions like heart disease and diabetes.
But going full vegan isn’t for everyone. And if you’re not ready to give up your meat, eggs and milk, that’s OK—just try to avoid the ultra-processed varieties of those foods and focus on eating whole foods. A 2019 study inCell Metabolismfound 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 aplant-based diet, planning in advance will help you eat a variety of foods and, most importantly, get adequate amounts of essential nutrients like protein, 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, whole grains, protein-rich foods, nuts, seeds and dairy alternatives, as well as some of our favorite brands to look for at the store.
Plant-Based Diet for Beginners: Your Guide to Getting Started
Why they’re good for you:Fruits and vegetables are nutrient-dense.Eating a varietyis 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 the2020-2025 Dietary Guidelines. You’ll also find dried fruit in the produce section—the portion size is one-fourth of a cup.
Whole-Grain Products
Why they’re good for you:Whole grainsprovide a variety of nutrients like iron, B vitamins, magnesium, phosphorus, manganese, zinc, copper and selenium. They’re also a good source of fiber and protein.
What to look for:Whole-grain products are typically found in three sections at the grocery store—whole grains (pasta and rice), cereal aisle and bakery/bread. You’ll also find a few options in the snack aisle and freezer section, or in the natural foods section.
Shopping for whole grains can be tricky. A 2020 study inPublic Health Nutritionfrom 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.
Why they’re good for you:There arenine 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.
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 1-ounce serving of shelledpistachioshas 6 grams of plant-based protein, and 1 ounce ofchia seedshas 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, try to avoid products that have been roasted in oil. Instead, if you’d like them roasted, go for the dry-roasted if available. 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.
Why they’re good for you:Non-dairy milkcan 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.
Are “Just Egg” Products Healthy? Here’s What Dietitians Have to Say about the Plant-Based Egg Trend
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, not processed plant-based foods.
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.
Plant-Based Snacks That Pack a Lot of Protein
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 packed in syrups or sauces, as 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 tokeep desserts simple. Built-in portion control, like with the mochi and Popsicles, is helpful too.
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