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.
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
Black, pinto, kidney, garbanzo, cannellini, great northern, lentils, split peas, etc.
Organic tofu (silken, firm, extra firm) and tempeh
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.
Almond, peanut, walnut, cashew, tahini and hazelnut
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: 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.
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)
All fruits and vegetables (fresh and pre-cut)
Don’t forget the leaves! - great for smoothies, such as beets, radishes and celery
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.
Plant-based milks: almond, soy, rice, cashew, etc.
Iced tea
Fruit juices
PlantPure Entrees
Leafside
MamaSezz
Dr. McDougall’s Right Foods
Engine 2 Plant-Strong