WFPB Grocery Basics

When you are new to a whole food, plant-based (WFPB) lifestyle, shopping for groceries may seem difficult, especially if some of the ingredients or products are unfamiliar. This info sheet outlines many common food products found in delicious WFPB recipes - most of which can be purchased at chain grocery stores. Remember to always check the ingredients and to choose those products with no added oil, salt, or sugar.

Cereals/Grains

Corn flakes (Erewhon brand)

Shredded wheat cereal (Post and Barbara’s Bakery brands)

Arborio rice

Barley

Bulgur

Wheat

Brown rice: regular, basmati and jasmine

Whole Wheat

Couscous

Farro

Grits

Oats: rolled and steel cut

Quinoa: red and white

Wild rice

Whole grain pasta

Beans and Tofu/Tempeh

Black, pinto, kidney, garbanzo, cannellini, great northern, lentils, split peas, etc.

Organic tofu (silken, firm, extra firm) and tempeh

Canned Items

All canned beans (low sodium, no oil or dairy). Makes sure to get vegan refried beans.

Canned (low sodium and no oil): olives, artichoke hearts, green chilies, diced tomatoes, peppers, mushrooms, pickles, pumpkin puree, coconut milk (lite)

Canned fruits (sugar free): mandarin oranges, pears, cherries, pineapple, etc.

Nut and Seed Butters (no added oil, salt or sugar)

Almond, peanut, walnut, cashew, tahini and hazelnut

Vinegars, Condiments, and Sauces (low sodium, low sugar and oil free)

BBQ sauce

Ketchup

Marinara sauce

Mustard: yellow, stone ground and dijon

Relish

Salsa

Soy sauce/tamari

Sriracha

Lemon and lime juice

Tomato paste

Vinegars: balsamic, apple cider, red and white wine vinegar

Vegan Worcestershire

Sauce Miso paste

Spices and Herbs

Spices: pepper (black, cayenne, red), garlic powder, ginger powder, curry powder, chipotle chili powder, garam masala, italian seasoning, paprika, mustard powder, old bay seasoning, nutmeg, ginger, cumin, ground cinnamon, turmeric, etc.

Herbs: basil, oregano, thyme, parsley, rosemary, sage, dill, etc.

Baking/Cooking items

Vanilla extract

Sweeteners: agave, maple syrup, stevia, molasses, sucanat, medjool dates, raisins

Applesauce

Flax meal (ground flax seed)

Flours: whole wheat pastry, buckwheat, brown rice, coconut

Non-GMO cornstarch

Nutritional yeast flakes

Vegetable stocks (low sodium)

Produce

All fruits and vegetables (fresh and pre-cut)

Don’t forget the leaves! - great for smoothies, such as beets, radishes and celery

Frozen

Fruit: blueberries, raspberries, strawberries, blackberries, mango, pineapple, peaches, etc.

Fruit sorbet + fruit popsicles (no sugar added)

Vegetables: carrots, peas, corn, broccoli, cauliflower, spinach, kale, stir-fry veg mix, edamame, onions, peppers, etc.

Beverages (no added sugar, dairy free)

Plant-based milks: almond, soy, rice, cashew, etc.

Iced tea

Fruit juices

Prepared Foods

PlantPure Entrees

Leafside

MamaSezz

Dr. McDougall’s Right Foods

Engine 2 Plant-Strong