Grocery Shopping on a Plant-Based Diet

S

Starting a plant-based diet is one of the smartest choices you can make. It's the latest trend that's here to stay thanks to its proven results. We all get excited when we start something new especially when it comes to our health and wellness. A new diet can get overwhelming when it's time to hit the grocery store. The key is to start simple and not be afraid to make mistakes here and there. Think of this new beginning as a time for trial and error and to see what foods and flavors work for you and what doesn't. The hardest part of starting a plant-based diet is staying away from processed foods especially snacks. On a plant-based diet you're asked to avoid processed foods. For those that can do it great! I however, cannot no matter how hard I try. I keep only one or two processed snacks for myself that are quasi-healthy. I make sure to read the ingredients carefully and look for non-GMO, organic, and vegan. Typically, I snack on lentil and bean chips which isn't all that terrible. Here are some staples you should include on your shopping list when following a plant-based diet.

Dairy Substitutes for a Plant-Based Diet

I have a love-hate relationship with almond milk and coconut milk. By themselves I can't and I've tried every brand. If you don't mind the taste then this will be easy for you. Almond milk, cashew milk, soy milk, and coconut milk are all allowed on the plant-based diet. Keep in mind, cashew milk is higher in sugar then the others. Silk is a good brand that's only 45 calories per 8 ounces and is usually always on sale. My favorite is Califia Farms Toasted Coconut Almond Milk Blend. I can't taste either the coconut or the almond it tastes simply like milk to me. Not only is it only 45 calories, it has 50% more calcium then regular milk. It's expensive at my local grocery store so I get it on Amazon for $4.33 which is a steal. You can use any of these milks for baking, as creamers, to blend with protein shakes, or drink alone. 

While you want to let go of excessive oils on any diet including plant-based, vegan butter is your best option. I live in a rural area where we literally have a Nob Hill grocery store and a Walmart 20 miles away. If only we had a Whole Foods or other natural foods store life for me would be so much easier. I have to purchase my specialty items through Amazon which is convenient enough for me. For my oils I use almond or cashew butter. I do use coconut oil because its better for you health-wise but there are some many brands that make every food you use it with taste like coconut. I hated my eggs tasting like coconut, my meat, my fish, etc. etc.
.
A lot of vegan cheese substitutes are processed so here's where you need to be careful. If you can't find plant-based diet friendly cheese at a specialty grocery store you can make your own. Nuts are creamy and rich and make an excellent base for cheese that's dairy-free. You can make vegan cheese out of cashews, seasonings, and yeast. Here is a recipe from LovingitVegan. If you're looking for a chewier cheese like ricotta or cottage cheese, use tofu.

Meat on a Plant-Based Diet

I'm not perfect and I don't claim to be vegan, I'm not. I eat plant-based 85-90% of the time and refuse to eat meat substitutes or "fake meat." I eat fish regularly, and organic grass-fed chicken and beef probably once a week or less. If you're looking for meat alternatives other than tofu you won't find it here.

Vegetables on a Plant-Based Diet

You don't even need a grocery list when it comes to vegetables, practically anything goes. For many it's just not possible to buy everything organic, so just do your best. Keep a constant supply of the following to use as seasonings to avoid high-calorie dressings and salt:

* Lemons and limes
* Cilantro
* Parsley
* Ginger
* Garlic
* Mint

Protein on a Plant-Based Diet

There is a vast array of vegetables and beans that have high amounts of protein. Include on your grocery list:

* Quinoa
* Beans
* Lentils
* Chick peas
* Hemp seeds
* Chia seeds
* Pumpkin seeds (my favorite)
* Oatmeal
* Edamame
* Artichokes
* Broccoli
* Green beans
* Asparagus
* Spinach
* Peanut butter
* Tahini
* Almonds
* Spirulina (see my article on spirulina and this superfoods amazing powerful benefits under "Diet for glowing skin")

Sweeteners on a Plant-Based Diet

I use organic stevia Zing in my coffee as a sweetener along with the Califia Farms coconut and almond milk both contain no dextrose. 100% organic maple syrup, and unsulphured molasses are also acceptable on the diet. For condiments, use vegan mayonnaise and non-GMO mustard and ketchup.

Plant-Based Diet Pantry Foods

I always keep chickpea flour (or whole wheat flour) in my pantry. Sun-dried tomatoes, multiple cans of cannellini, black, and garbanzo beans, olives, and roasted red peppers. I have to have low-sodium soy sauce when I cook tofu, tamari, and sriracha. I keep a supply of bone broth and vegetable stock for soups and stews. I rarely eat pasta, but when I do, I have whole-wheat on hand and serve it with the sun-dried tomatoes, garlic, and basil.

Plant-Based Breakfast

* Organic steel-cut oats
* Almond yogurt
* Farro with organic maple syrup

Again, I'm not 100% vegan so I also eat organic free-range eggs I get in town. If I make an omelet or scramble, I load it with spinach or kale, tomatoes, and garlic.

Plant-Based Diet Snacking

It's a good thing that I love hummus because it makes eating raw vegetables a delicious snack. Before I started eating mostly plant based I was eating them with fattening ranch dressing. Hummus is a fabulous high-protein snack that I'm happy to say my kid loves as well. They even sell little hummus to-go cups now which are super convenient. Use it to snack with carrots, cherry tomatoes, cucumber, and whole wheat pita bread. A baked sweet potato is a great way to get your carb fix in one of the healthiest ways possible. Eat it alone or with vegan butter or sugar-free maple syrup. Edamame, popcorn, and most trail mix are also good choices. You can make your own trail mix (which is healthier) by combining almonds, raisins, dates, oats, and walnuts.

The plant-based diet isn't really a diet, it's a complete lifestyle change. As I mentioned above, start off slow and see what works for you. Don't feel overwhelmed and start off small. My advice would be to come up with a one week meal plan and purchase just those items to start. This will help alleviate the stress and quickly you'll see it's not as hard as you think.