plant based shopping list

Plant Based Shopping List – Grocery Shopping on a Plant Based Diet Made Easy!


Hello, and welcome. My name is Nadaa Taiyab, and I’m studying to be a registered dietician. This is a video about how to go grocery shopping for a plant-based diet. These are all of the groceries that I have purchased for the week. They’ll feed my and my husband breakfast, lunch and dinner for the next probably four or five days, maybe six. It took me less than 20 minutes, and I did not use a list, and neither have a planned the recipes that I’m going to make this week.

So, how did I do it you might ask. That’s because I’ve come up with a system of nine different food groups, and I make sure that I hit up each of those whenever I go grocery shopping. Sounds like a lot. Nine food groups? But really, it’s actually very easy once you get it down.

Greens, Greens, Greens

Let me show you what I’ve done. The most important food group is greens. Greens, greens, greens. We try to eat greens in at least two out of three meals a day, breakfast and lunch, or lunch and dinner. We buy greens for salad. These are probably my favorite salad greens, Herb Salad Mix from Trader Joe’s. Or, I might use organic Power of the Green, which is a mixture of greens to also make a salad. Next, smoothie greens. Spinach is definitely my favorite green for smoothies because it has the most mild flavor. Kale can be used as well but it has a much stronger flavor.

And see kale, I prefer it to steam. We try to eat steamed greens quite often with dinner. So that takes care of the first food group, and the most important, greens. All you have to is super simple, walk into Trader Joe’s or whichever grocery store you go to and just buy a whole bunch of different greens. Just buy them in the bag, it’s simple, it’s washed, ready to go and always try to buy organic when it comes to greens. It’s not that much more expensive but it makes a really big difference.

Colorful Veggies

So we’ll put the greens away for now. Next on the list the colorful vegetables. This is food group number two. First of all I have the vegetables that we use in a salad on a regular basis. My favorite salad vegetables are bell peppers, here we go. I also try to get organic whenever possible. Cucumbers, delicious in a salad. Cherry tomatoes, love cherry tomatoes. And actually, we actually like green onions on salads. You may not like that, it’s up to you. Basil is also fantastic on salads as an addition, it really gives some extra flavor. So here are kind of our general, I would say, oh yes let’s not forget, shredded carrots, fantastic to put on salads. The general array of salad vegetables, right over here. All right. So we’ll put these down, get them out of the way so we don’t get too confused here.

All right, next up, after we’ve had the salad for lunch we might get hungry around 4:00 or 5:00 p.m. so next up are snacking vegetables. Baby carrots, awesome snacking vegetable. Someone more unusual, perhaps more of an acquired taste, but a bag of sugar snap peas or snow peas. We just throw it in the lunch bag, take it to the office and have it as a snack in the afternoon. Much better than a latte.

All right, and finally the vegetables that we eat for dinner. I like to eat at least 50 to 60% of my vegetables raw. I would like to eat more but there are certain vegetables that really do taste better cooked. So here we are, here are a few examples that we might have for dinner. These I call the cooking vegetables. Broccoli, broccoli flowerets, also cauliflower is also very good. Mushrooms, celery, may be cooked, may be raw, depending on how I feel. Bok Choy, delicious. Of course green onions again, to add additional flavor. This is fun, at Trader Joe’s they sell pre-chopped vegetables which I love. These are veggie kabob’s, I’m going to try them for the first time this week. One of my stand in favorites, pre-washed, pre-chopped Asian stir-fry vegetables. Look it has all of these different veggies and all you have to do, heat up a pan, throw in some garlic, throw in the vegetables and five minutes later dinner is ready.

All right well that takes care of the colorful vegetables that have three sub-categories. One, vegetables for salads, vegetables for snacking and vegetables for cooking for dinner. We’ll put these over here so they don’t get in our way.

Fruits

Next up, my next favorite food group, fruits. It’s wonderful in the summer. You can get tons of amazing fruits. All right, so here we have a few of the different fruits that I bought. We’ve got, all right, oh yes I’m sorry, I forgot to mention I kind of think of avocado as a different food group. I guess you’d call it a fruit or a vegetable, I mean whatever it is you want. I try to, I buy avocados every week because it’s a great source of fat and a pretty good source of protein and it really, it fills you up nicely. So avocado is kind of on its own category for me.

All right, here we go, for our fruits I have also frozen fruits that I’m going to get out of the freezer to show you. We don’t want this to melt while we’re doing the video. Let’s start with breakfast. I have frozen fruits that I love to use in smoothie’s. This gives a smoothie a really nice flavor and texture. I try to buy organic for fruits and for berries whenever possible in particular. So here we have a bunch of different, just bags of fruits, berries, I just buy it, throw it in the freezer and I use it in the morning for a smoothie. And this is one of our favorite desserts at night actually. Just plain old frozen mango chunks. So that’s sub-category one of fruits. The frozen fruits, and particularly berries.

Then we have fruits, other fruits for breakfast that may go with toast or oatmeal or cereal. Fresh strawberries. Amazing flavor right now because they are in season. We’ve got raspberries, we’ve also get blueberries and blackberries. We try to eat some berries every day. Bananas, essential for making smoothies and for a quick snack. Also here I have oranges. Sometimes we like to juice our oranges. I also might buy apples or pineapple or other fruits. Whatever happens to, whatever suits my fancy. We’ve got lemons, which really I use more for seasoning salads and cooking. And then we have cherries, they look absolutely delicious. All right, well that covers the fruit food group.

Dairy Substitutes

So, so far we’ve covered greens, we’ve covered colorful vegetables and we’ve covered fruits. So you just go around the grocery store and you pick, you just pick out whatever looks good from those three different categories. Very, very simple. Okay now, we’ll put these aside, okay. Now we’re going to move on to the non-dairy. All right, so we try to avoid drinking milk for a whole variety of reasons. But instead of milk there are many other wonderful options. Almond milk, soy milk, hemp milk. There’s also rice milk and coconut milk. But almond, soy and hemp are really my favorites. Oh I try to look for organic whenever possible. The almond milk here is not organic but that’s okay. And I also try to get ones that are fortified with calcium and vitamin A, D, and E. That can be quite helpful especially if you’re on a vegan diet and you’re not drinking fortified milk. Very helpful to have it in your almond and soy milk.

Bread & Grains

All right, number five we have bread. All right. We have grains, okay. So bread, I always try to get bread. I love sprouted bread. I look and I try to get bread that doesn’t have a lot of added sugar or added preservatives. So I highly recommend this. And I always, always only get whole wheat bread. Not white bread. Also in the grains category, some of my favorite grains are brown rice, okay and quinoa, I generally buy these in bulk and I keep them, or whole wheat pasta. And that’s what I usually have. I usually have a little bit of cooked greens for dinner, have a little bit of bread for breakfast maybe if I’m not having oatmeal.

Beans & Legumes

beans and legumes

Then we come to beans and legumes. You’ve got your black beans, I’ve got pinto beans, I also like to buy lentils. And I’ll make it at the beginning of the week and eat it for the rest of the week. Also, if I’m really in a pinch I might buy canned beans as well. Which is fine, not optimal but you do what you can. Here you have the beans and the legumes category.

Seeds & Nuts

seeds and nuts

Then we’re moving into nuts and seeds. All right, again I tend to buy these in bulk. I’ve got walnuts, I’ve got almonds and I’ve got pumpkin seeds and sunflower seeds. I love to put these in salads. These two I soak and like to have them as a snack with a few little chocolate chips in the afternoon.

Condiments & Treats

vegan snack bar

Then we get into finally condiments and treats. All right? So one of the keys, let’s say you make, you make yourself some kind of grain. You throw together some legumes or beans, maybe get some steamed vegetables. You need some kind of sauce to kind of make it all taste good. I actually love to add salsa on to food. I get pineapple salsa and tomato roasted, tomatillos roasted yellow chile sauce. I love the combination of the spicy and the sweet. I’m going to try a masala simmer sauce for the first time. Just throw it over some vegetables. Whichever of these colorful cooking vegetables that I’ve selected. Just throw it over them and see how it tastes. Salad dressing, very important. But I’m very careful about measuring the salad dressing so I don’t use too much because keep in mind two tablespoons of this has 10 grams of fat. So you want to be conservative with the salad dressing. Almond butter, love to have almond butter in the morning with toast, or even put it in a smoothie, it’s quite tasty.

And a few little treats, some Larabars for when you kind of get a snack attack. Much better than buying Snickers from the vending machine. Very good to have on hand. These have dates but they don’t have added sugars. At least their on the fruit sugars. And my favorite to have with nuts as a snack, chocolate chips, very important.

So that about rounds out the different foods that we eat on a weekly basis. It’s really once you get a process going it’s really, really very simple. You buy you greens, you buy colorful vegetables, fruits, nondairy, your bread and your grains, your nuts and your seeds and your condiments and your treats. And that which is seven not nine, I think I simplified it a little bit, but that pretty much rounds out how to grocery shop for a plant based diet. I hope you enjoyed this video and I look forward to hearing your comments and thoughts and suggestions. Thank you. Bye-bye.