Provisions

Below I have shared what I typically stock in my fridge and pantry to keep my plant-based diet on track. I included links to several products that I personally use and recommend. I only recommend products I personally use and trust.

It can be a bit of an investment at first to stock up on the items I keep in my pantry, especially the specialty plant-based items, but once I have them, I am set for a really long time. In the end, I save so much money by being able to cook at home and prepare healthy meals quickly. Obviously, these are not required items if you are a vegan (though I could never be without certain items, like my beloved nutritional yeast, a.k.a. “nooch.”).

Pantry Staples

  • Canned Goods (look for BPA free and low sodium)
    • Chickpeas
    • Black Beans
    • Other Beans (cannelloni, kidney beans, vegan re-fried beans, vegan baked beans, etc.)
    • The occasional vegetable or lentil soup
  • Bulk Items
    • Lentils (red are my favorite)
    • Quinoa
    • Brown Rice
    • Wild Rice
    • Dried Turkish Figs
    • Brazil Nuts
    • Pecans (raw)
    • Almonds (raw)
    • Cashews (raw)
    • Dried unsweetened coconut
    • Any other dried fruit, so long as there is no added sugar (dried papaya and mango are favorites)
  • Non-Perishable Staples
    • Oats (or quick oats made with pure ingredients)
    • Gluten-Free Pasta (chickpea or lentil based)
    • Granola (gluten-free, I recommend trying out a few until you find your favorite. There are so many good options. Watch out for sugar content!)
    • Buckwheat Pancake Mix (gluten-free and can easily be made vegan by making it with a flax egg)
    • Tea (I like to buy in bulk from tea shops, but I also buy a good bit of bagged green tea and dandelion tea)
  • Specialty Plant-Based Staples
    • Spirulina Powder
    • Coconut Sugar
    • Nutritional Yeast Flakes
    • Raw Maca Powder
    • Raw Cacao Powder
    • Goji Berries
    • Ground Flaxseed (store in the fridge once opened)
    • Hemp seeds (store in fridge once opened)
    • Baobab Fruit Powder
    • Plant-based Protein Powder (typically I go with Amazing Grass Chocolate Peanut Butter, Vega Sport Protein Powder, Berry or ALOHA Chocolate)
  • Nut Butter
    • Almond Butter (only ingredient = almonds)
    • Cashew Butter (only ingredient = cashews)
    • Sunflower Seed Butter (only ingredient = sunflower seeds)
  • Sauces & Condiments
    • Pasta Sauce (verify it’s vegan and no added sugar)
    • Curry Simmer Sauce (be careful to make sure this is vegan)
    • Tahini
    • Tamari (gluten-free soy sauce)
    • Sriracha (check ingredients; many include fish sauce)
    • Harissa (if you love spice!)
    • Brown Mustard
    • Vegenaise
    • Ketchup (I usually only buy the organic ones that don’t have added sugars or weird ingredients. It’s not smooth like the ketchup you grew up with, but there are brands that are better than your standard ketchup!)

Grocery Shopping

This is what I am typically shopping for on any given day. Of course I’ll pick up items from the pantry list if I need them. I don’t always buy all of these things or have them all in stock all the time, but this list nearly encompasses the items I look out for depending on what I want or need.

  • Produce (I try to follow the Dirty Dozen in most cases and buy locally when I can)
    • Spinach (organic, I absolutely love spinach in smoothies)
    • Organic greens — one type to use for salads that isn’t spinach (romaine, spring mix, arugula, whatever I happen to want at the time)
    • Bananas (non-organic to save $)
    • Avocados (non-organic to save $)
    • Apples (organic)
    • Grapes (organic)
    • Sweet Potatoes (Japanese are my favorite, so I buy these a lot)
    • Cabbage (green or purple, whichever looks good)
    • Carrots (I usually have two varieties at a time, like a bag of tri-colored carrots and baby carrots for dipping, or if I’m busy I’ll buy shredded carrots for salads)
    • Celery (organic)
    • Red Onion
    • Bell Peppers (organic)
    • Tomatoes (organic)
    • Squash (Spaghetti squash and delicata squash are my favorites, but we also get zucchini and butternut often)
    • Cucumbers (organic)
    • Ginger Root
    • Beets
    • Sprouts (alfalfa or broccoli for the most part)
    • Kiwi
    • Lemons
    • Limes
    • Micro-greens
    • Blueberries (organic, frozen when not in season)
    • Raspberries (organic, frozen when not in season)
    • Strawberries (organic, frozen when not in season)
    • Parsley (love this in green juice)
    • Cilantro
    • Mint
  • Refrigerated Items
    • Sauerkraut or other fermented items
    • Kombucha
    • Almond Milk (unsweetened, carrageenan-free)
    • Tempeh (I personally like to buy mine from Trader Joe’s due to price)
    • Tofu (I usually go for sprouted and firm tofu)
    • Hummus (I’m usually too lazy to make my own. Hope hummus or Trader Joe’s are my favorites to buy)
  • Non-Refrigerated Items
    • Seaweed snacks
    • Tortilla chips and crackers made with clean (recognizable) ingredients
  • Specialty & Splurge Items
    • Drinks such as reishi chocolate drinks and teas, or other ones that look good
    • Vegan yogurt
    • Vegan cheese
    • Vegan ice cream

Where I Shop

  • Thrive Market (online)
  • Trader Joe’s
  • Whole Foods
  • Lucky’s Market
  • Non-Specialty Grocers (Publix, Giant, Winn Dixie, etc)
  • Costco (They have a lot of great deals on bulk items, especially quinoa, dried figs and even Banza. Their produce is also a great value.)
  • Sprouts
  • Wegman’s (when I’m home in PA)
  • Richard’s Foodporium (a beloved FL chain)
  • Earth Origins (mostly in FL only)
  • Amazon (for specific items I can’t find elsewhere)
  • Home Goods/Marshall’s/TJ Maxx (they surprisingly have great snacks and sauces!)

 

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