Plant-Based Eating 101: Your Shopping List

“When diet is wrong, medicine is of no use.

When diet is correct, medicine is of no need.” – Ayurvedic Proverb


The standard American diet is centered around animal foods such as eggs, dairy, and meat, as well as processed pre-packaged ‘foods.’ When making the switch to a plant-based diet, your meals will instead center around—you guessed it—plant-based foods.


If you do choose to consume animal foods, they should not be the main focal point of your meal but instead, as a complement to your plant-based meal.


Here are the items you’ll want to stock your pantry and refrigerator with:

  • In-season fruits

  • In-season vegetables

  • Green leafy vegetables: kale, spinach, etc.

  • Starchy vegetables: sweet potatoes, butternut squash, etc.

  • Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc. Healthy fats: avocados, unsweetened coconut, etc.

  • Legumes: peas, chickpeas, lentils, peanuts, black beans, etc.

  • Seeds, nuts and nut butters

  • Unsweetened plant-based milk (soy, almond and hemp milk are great options!)

  • Spices, herbs, and seasonings

  • Condiments: nutritional yeast, low-sodium soy sauce or coconut aminos, vinegar, lemon juice, liquid smoke, sriracha, etc.

  • Beverages: coffee, tea, unsweetened sparkling or still water, etc.

If you do plan to keep animal products in your diet occasionally, be sure to look for local farms that provide:

  • Pasture-raised, free-range poultry, beef, and pork

  • Wild-caught, sustainable seafood

  • Organic eggs and dairy products from pasture-raised animals

The key to eating healthy is variety. Aim for at least 5 servings of veggies per day and 3 servings of fruit. Incorporate different grains, beans, and legumes into every meal for a well-balanced diet.



My Veg Pledge Mini Course gives you more support in transitioning to a plant-based diet,