Shopping List for New Plant Based Eaters

Here are some foods you might want to buy as you start eating healthy.  

If you have trouble finding anything, remember it is probably available on

  1. Vitamin B12 supplement take 100-500 mcg daily or 2,500 mcg weekly

  2. Dark greens for salads

  3. Other fresh and/or frozen vegetables like bell peppers, mushrooms, onions, garlic, carrots, broccoli

  4. Berries (fresh or frozen)

  5. Fresh fruits like apples, oranges, bananas, mango

  6. Flax meal - 1-2 tablespoons/day

  7. Dry beans, lentils

  8. Canned beans (drain & rinse off the salt!)

  9. Whole grains like brown rice, quinoa, oats, barley

  10. Non-dairy milk - lower in calories, no sugar added

  11. Raisins, other dried fruit without sugar added

  12. Nuts (walnuts are best)

Optional (Advanced) Ingredients

  1. Nutritional yeast - TJ’s, Mona’s

  2. Spices like turmeric, smoked paprika, oregano

  3. Cacao (cocoa) powder

  4. Erythritol = a naturally occurring artificial sweetener

  5. Omega-3 DHA supplement 250 mg/day

  6. Amla = Indian Gooseberry powder