I am frequently asked what my weekly grocery list encompasses. The best way to demonstrate this is to show what I buy in bulk (usually on a monthly basis) versus the foods I buy weekly (usually fresh produce). I’ve also gone a step further and provided an ‘on a budget plant-based/vegan grocery list’.
THE MAIN FOOD GROUPS TO MAKE SURE YOU ARE STOCKING YOUR FRIDGE AND PANTRY WITH AND THE SUGGESTED SERVING PER DAY:
- Legumes – 3 serves per day (Such as: beans, lentils, chickpeas, unprocessed dips like bean dip/hummus or lightly processed legume products like tofu and tempeh)
- Whole Grains– 2-3 serves per day (Such as: brown rice, oats, whole-wheat pasta, quinoa, wild rice, buckwheat are my standards).
- Dark Leafy Greens– 2-3 servings per day
- Cruciferous Vegetables– 1 serve per day (Such as: broccoli, broccolini, cauliflower, etc).
- Other Vegetables– 2 serves per day (Such as: Sweet potato and carrots are two of my favourites).
- Berries– 2-3 serves per day (Berries are low in calories and so high in anti-cancer and cardiovascular protective phytonutrients/antioxidants that I believe it’s imperative you get 2-3 serves in a day).
- Other Fruits– 1-2 serves per day
- Omega 3 Seeds– 1-2 serves per day (Such as: hemp seeds, flax meal, chia seeds).
- Avocado & Nuts – 1 serve per day (Such as: walnuts, brazil nuts and almonds, these are my top 3).
- Probiotic Foods– 1 serve per day (Such as: sauerkraut, kimchi, miso soup, kefir).
- Spices– 1 serve per day (Such as: turmeric and ground ginger, these are my favourites. Add to smoothies, tea, plant milk latte, curry, or other savoury meal).
- Fresh Herbs– 1 serve per day
For 99% of people, if you consume the above and then get the below 2-3 supplements, you are ensuring optimal nutrition allowing your body to thrive on a plant-based diet.
- Vitamin B12 – I recommend a Cyanocobalamin Spray.
- Vitamin D – If you are not able to get 20 mins of sun a day with your hands and face exposed.
- Omega 3 DHA/EPA Algae Oil – If you are not consuming a serve or two of hemp, chia or flax seeds each day.
TYPICAL FOODS I HAVE IN MY OWN FRIDGE & PANTRY:
(The list is split into foods I buy in Bulk and usually last over 1 month and foods I buy Fresh weekly):
- Hemp Seeds, Chia Seeds and Flax Meal
- Hemp and/or Pea Protein Powder (not to replace whole foods, only as a supplement for someone who is super active)
- Nuts (Almonds, Walnuts, Brazil Nuts, Pine Nuts)
- Brown and Wild Rice
- Legumes (Beans, Chickpeas and Lentils)
- Fresh Basil, Coriander, Parsley, Mint, Chives
- Extra Virgin Olive Oil (to use very sparingly if required)
- Organic Village Chickpea Tempeh & Organic Village Black Bean Tempeh or a Non-GMO soy tempeh (This is also fine if you cannot get Organic Village Tempeh or similar in your area).
- Organic Non-GMO Tofu
- Dark Leafy Greens (Kale, Collards, Custard Greens, Spinach)
- Cruciferous Vegetables (Broccoli, Cauliflower, Bok Choy, Cabbage, Brussel Sprouts, Broccolini).
- Other Vegetables (Mushrooms, Cucumber, Zucchini, Fresh Beetroot)
- Berries (Blueberries, Raspberries, Blackberries, Strawberries)
- Other Fruits (Banana, Pineapple, Apricots)
- Nut Milk (Almond, Hazelnut, Macadamia or Cashew)
- Turmeric, Cayenne Pepper, Cumin, Mustard Seed Powder, Pink Sea Salt, Cracked Pepper, Wakame Flakes
- Coconut or Organic Soy Yogurt (go for one that is low sugar and just contains the natural fats)
- Cacao Nibs or Cacao Powder
Q: I am an athlete, I am pregnant, or I am wanting to lose weight, how do I adjust this shopping list?
These are my recommended foods and food groups for everyone. Your personal circumstances and particular goals will dictate the amount of food you purchase, what meals you prep, how many people you are providing for and how frequently you eat. If you have certain dietary considerations (such as celiac or allergies) you can of course avoid certain foods. If pregnant please consult your doctor regarding supplements.
The best thing about the above foods is that the majority of foods are accessible to everyone and are far cheaper than buying meat, fish, etc. If you look for bulk supply stores nearby, you can save per day by stocking up on these foods as they will be cheaper per kilogram. When you begin eating like this, it’s natural for your body to take some time to adjust – take your time there is no need to rush this process.
Over the first month transitioning to a plant-focused diet, your gut bacteria will begin to go through its own transformation. This is a super positive process so if you notice your stomach rumbles/gurgles or if you notice bloating, please remember this is completely normal as you are introducing your body to something entirely new and it takes time to settle. In time your system would have developed new gut bacteria, you will not look back and with the consumption of all the wholefoods listed above you will be eating a diverse plant-based diet, full of nutrients that will allow your body to thrive.
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