A Plant-Based Shopping List For When Supplies Are Scarce
Whether you’re vegan or you just prefer to eat a primarily plant-based diet, it’s likely that you go grocery shopping often and spend a lot of time in the produce section. Since grocery shopping is a whole new ball game right now and some options are increasingly limited, you may be wondering which plant-based foods you should have in stock. The key is to pick ingredients with a long shelf or freezer life that will be versatile enough to use in multiple recipes. Here is a list of healthy food choices that have several uses and can last for a while.
Grains
While bread and rolls may have a limited lifespan, there are plenty of grains that can live in a pantry for months. Rice and pasta are must-haves because they can be a vital component of main dishes and sides. But oats are surprisingly useful too! Not just for oatmeal breakfasts but for cookies, homemade oat milk, and other snacks.
Rolled Oats
Basmati rice
Jasmine rice
Wild rice
Brown rice
Whole grain and vegetable pasta
Quinoa
Flour
Legumes
Legumes are an incredibly diverse group that includes tons of highly versatile ingredients and dried legumes can last 1 to 2 years in a pantry. Also, many legumes with similar sizes and cooking times can be used interchangeably in recipes.
Black beans
Kidney beans
Garbanzo beans (Chickpeas)
Red lentils
Green lentils
Yellow lentils
Nuts and seeds
Protein
Even when you’re living a plant-based life it’s common to get a lot of your protein from legumes, grains, and protein-rich vegetables. But you’ll also need hearty proteins that make a great main course. While most of these mainstays do require refrigeration, some tofu can be stored at room temperature until it’s opened and tempeh can live for months in a refrigerator.
Tempeh
Black bean burgers
Tofu
Impossible burgers
Beyond meat
Vegan chicken nuggets
Plant-based sausage
Bread
We feel you, Oprah, we love bread too. But most breads have a maximum shelf life of about a week before it begins to mold. Of course bread can be refrigerated or frozen to preserve it longer, but if you’re going to use the freezer try Ezekiel bread which is sold frozen. If you’re looking for pantry bread products there’s a few others that can be used to satisfy a bread craving.
Pita bread
Taco shells
Matzo bread
Frozen food
A well-stocked freezer is usually your best defense against running short of meal supplies. While most things can be frozen, from bread to protein, here are a few staples and shortcuts that everyone should have for everything from smoothies to throw-it-in-the-microwave dinners for those days when you need something fast and easy.
An assortment of vegetables
A variety of fruits
Black bean burgers
Amy’s frozen vegan meals
Vegan frozen pizza
Frozen vegan pie crust
Canned food
Just like frozen foods, canned goods can be a blessing for whipping up a quick meal. From sauces to casseroles many of these items are a completely viable substitute for fresh produce that will stay useful for a lot longer.
Chickpeas
Pumpkin
Olives
Artichokes
Pickles
Mushrooms
Canned tomatoes
Corn
Snacks
Even the healthiest and most disciplined eaters are likely to get a little hungry between meals. Snacks can be healthy, simple and fun with options like dark chocolate in the afternoon or whole grain cereal before bed.
Dark chocolate
Dried fruit
Tortilla chips
Rice cakes
Popcorn
Pretzels
Tortilla chips
Granola
Whole grain cereal
Plant-based milks
From coffee and cereal in the morning, to baking vegan cakes having milk on hand is a must. Fortunately there are plenty of cow-milk alternatives that you can use. Some you can even make yourself! Yogurt is also useful for recipes and a snack all on it’s own. Choose a couple of your favorite types to have a little little variety in your meals.
Almond milk
Soy milk
Coconut milk
Coconut creamer
Soy yogurt
Coconut milk yogurt
Cashew milk yogurt
Sweeteners & Desserts
While many of the snacks we mentioned can double as after-dinner treats, it’s nice to have a few things that are specifically meant to satisfy your sweet tooth. Many of the other supplies can be used to make desserts and honey can be used to sweeten teas or make cake. But sometimes you just need a straight-up confectionery decadence and we’ve got that too.
Maple syrup
Cacao powder
Dates
Vegan honey
Vegan ice cream
Vanilla extract
All-natural (or homemade) fruit popsicles
Condiments
Let’s face it some foods are just meant to be vehicles for great condiments. What is pita bread without hummus or chips without salsa? Boring, that’s what. So make sure you have plenty of essential condiments to pair with any meal you make.
Hummus
Vegan cream cheese
Vegan butter
Hot sauce
Soy sauce
Mustard
Organic ketchup
Vinegar (multiple varieties)
Salsa
Fruit jam
Oils & Butter
No matter what you’re baking or cooking there’s a good chance some form of butter or oil will be required. Make sure you have a well-stocked supply of various oils to make everything from sides to main dishes to post-meal delights.
Coconut oil
Olive oil
Sesame oil
Plant-based butter
When you’re trying to plan ahead and prepare for the unexpected it’s hard to anticipate what you’ll need. But these tried-and-true got-tos will make sure you have plenty of healthy options for a long time.
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