Protein Rich Plant-Based Kitchen Essentials
Looking to get some more nature in your diet including all of the juicy gains? Take a look out simple list of kitchen essentials for a protein rich plant-based shopping list. This list is especially useful for new or seasoned vegans who want a simple shopping list to help their kitchen stay stocked with all of the goods for healthy living.
No Frills Plant-Based Shopping List
Get All the Protein-Rich Basics for your Kitchen
Fresh Produce
- Leafy Greens: Spinach, kale, arugula, lettuce, Swiss chard
- Vegetables: Broccoli, cauliflower, bell peppers, zucchini, cucumbers, carrots, tomatoes, asparagus, eggplant, mushrooms
- Root Vegetables: Potatoes (sweet and white), beets, turnips, radishes
- Fruits: Apples, bananas, oranges, berries (strawberries, blueberries, raspberries), grapes, mangoes, avocados, pears, pineapple, watermelon
- Herbs: Basil, cilantro, parsley, mint, rosemary, thyme, dill
Grains and Pasta
- Whole Grains: Brown rice, quinoa, farro, bulgur, barley, millet
- Pasta: Whole wheat pasta, chickpea pasta, lentil pasta, rice noodles
- Bread and Wraps: Whole grain bread, pita, tortillas, flatbreads
Protein Sources
- Legumes: Lentils, chickpeas, black beans, kidney beans, pinto beans, white beans
- Tofu and Tempeh: Extra-firm tofu, silken tofu, tempeh
- Plant-Based Protein: Seitan, edamame, veggie burgers, plant-based sausages
- Nuts and Seeds: Almonds, walnuts, cashews, peanuts, chia seeds, flaxseeds, hemp seeds, sunflower seeds, pumpkin seeds
- Nut Butters: Peanut butter, almond butter, cashew butter, sunflower seed butter
Dairy Alternatives
- Milk Alternatives: Almond milk, soy milk, oat milk, coconut milk, cashew milk, rice milk
- Yogurt Alternatives: Coconut yogurt, almond milk yogurt, soy yogurt
- Cheese Alternatives: Nutritional yeast, plant-based cheese (made from cashews, almonds, soy)
Snacks
- Hummus: Classic, roasted red pepper, garlic, or any preferred flavor
- Veggie Chips: Kale chips, beet chips, sweet potato chips
- Fruit Snacks: Dried fruits (apricots, raisins, cranberries, dates), fresh fruit slices
- Crackers: Whole grain crackers, rice cakes, seed crackers
Baking and Cooking Essentials
- Oils: Olive oil, coconut oil, avocado oil, sesame oil
- Vinegars: Apple cider vinegar, balsamic vinegar, red wine vinegar
- Condiments: Mustard, soy sauce, tamari, hot sauce, sriracha, tahini
- Sweeteners: Maple syrup, agave syrup, coconut sugar, date syrup
- Spices and Seasonings: Garlic powder, onion powder, smoked paprika, cumin, turmeric, coriander, black pepper, cinnamon, chili flakes, ginger
Frozen Foods
- Vegetables: Peas, spinach, broccoli, mixed vegetables
- Fruits: Berries, mango, pineapple, cherries
- Plant-Based Proteins: Veggie burgers, falafel, meat alternatives
Pantry Staples
- Canned Goods: Tomatoes, coconut milk, beans (black, kidney, chickpeas)
- Broths: Vegetable broth, miso paste
- Nutritional Yeast: Adds a cheesy flavor to dishes
- Dried Fruits and Nuts: Figs, dates, apricots, almonds, walnuts
Beverages
- Tea: Green tea, herbal teas, matcha
- Coffee: Regular or decaf
- Smoothie Ingredients: Protein powder (plant-based), chia seeds, flax seeds
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