It may seem basic, but knowing how to stock your plant-based pantry with essentials is an important step to staying on a plant-based diet. Keeping a well-stock pantry leads to better meal planning and saves you time and effort, as well.
You might find like I have, that eating pretty much the same thing over and over makes eating the right things easier. I'm not bored by the repeats and sometimes the principle of KISS (Keep It Simple Silly) just really works! A well-stocked plant-based pantry allows you to do this.
This doesn’t mean that you eat the EXACT same thing over and over, but you'll use your staples to mix it up every week. For example, your pasta staple which you always have on hand can be topped with marinara, basil pesto, roasted veggies, or a creamy plant-based vegan alfredo sauce. See the variety?
The same for all whole grains you'll have on hand in your pantry such as quinoa, brown or black rice, or farro. Be sure to check out my article, "49 Recipes to Make from Canned and Packaged Whole Foods." which will give you lots of ideas for easy meals.
Don't worry about eating some processed packaged foods. It all depends and I have a great article you should read that helps you determine which kinds of packaged foods work for a whole food plant-based diet, "Should You Eat Packaged Foods on a Whole Food Plant-Based Diet?"
Another thing to keep in mind is if you're searching for unusual ingredients in the market and can't find them you might want to check out my shop where I've made it easier for you to purchase.
So the point is that even with the basic staples being used each week, you can mix up the recipes you use them in many different ways.
STOCK YOUR PLANT-BASED PANTRY & FRIDGE
If you'd like to sign up for my email newsletter (which I send out about once a week), I'll include this handy whole food plant-based GROCERY LIST.
You don't need every single one of these, but you should keep these in your pantry and fridge to easily make delicious plant-based recipes. This is a bonus if you sign up for my email newsletter.
Clean Out Your Pantry First
Before you shop to fill up your pantry, be sure to get rid of those items in both your fridge and pantry that are not whole food and plant-based. That would be any items that are high in added oils, salt or sugar. Give them away to those in need or throw them out. Don't feel guilty because your health is worth it!
To find a list of items that are allowed on a whole food plant-based diet, check out this article which is your roadmap, "The Basics: Your Guide to a Whole Food Plant-Based Vegan Diet."
How to Stock Your Plant-Based Kitchen with
Whole Food Plant-Based Groceries
Now you're ready to stock up on delicious and health-sustaining fruit, vegetables, legumes, whole grains, a few nuts, and seeds and a few packaged items that are minimally processed.
Think about this first, though. If you like to plan meals for the week, then make sure your plant-based diet grocery list includes what you need from the meals you'll make. Check out my article, "Beginner's Guide to Easy Plant-Based Vegan Meal Planning" for some ideas.
Or, if you like to wing it, then choose plant-based pantry staples from the list below so you'll have plenty to work with when mealtime rolls around.
- Brown, black or wild rice
- Whole-grain crackers (purchase the Plant-Strong Engine 2 Brand * for no oil)
- Whole-grain bread: Food for Life, Alvarado Street Bakery, Trader Joe's Sprouted Wheat for example
- Whole-grain flour for baking
- Whole-grain cereal: low sugar preferred, oats (old-fashioned or steel-cut), quinoa, muesli, granola
- Beans for making from scratch on the stove or in a pressure cooker or Instant Pot
CANNED or BOXED ITEMS:
- Beans & Legumes: including lentils and all beans such as kidney, black, pinto, chickpea, adzuki, navy, cannellini, and fat-free refried *.
- Tomatoes: paste, dice, whole, fire-roasted, stewed
- Pasta sauce (fat-free * if possible)
- Potatoes: Russet, Yukon Gold, Sweet, Blue and more
- And, many more
- Fruit: all kinds of fresh fruit and be sure to include berries (frozen is fine).
No sugar or additive brands: Trader Joe’s brand soymilk, Malk brand almond, Three Trees, and Westsoy brand soymilk.
- Nutritional yeast
- Vital wheat gluten
- Refrigerated tofu or Silk brand tofu
- Tamari (like soy sauce)
- Vegan Worcestershire
- Maple syrup
Links to help you stock your pantry or fridge
- Check out my post “Uncommon Ingredients” for a handy list of items you that might be difficult to find
- List of Forks Over Knives approved products and brands
- My handy weekly meal planner
WANT TO KNOW WHAT I PURCHASE?
When you sign up for my weekly email newsletter, I'll include this plant-based groceries freebie.
Look for more TIPS on the Tools & Tips page.