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ESSENTIAL WFPB GROCERY STAPLES
Whether you’re a seasoned whole food plant-based (WFPB) enthusiast or just beginning your journey into plant-based living, having the right ingredients in your kitchen is essential for creating satisfying meals.
Below, you’ll find a comprehensive list of fruits, vegetables, grains, spices, WFPB proteins, dairy alternatives, condiments, beverages, pantry items, kitchen supplies, and powdered superfoods, many of which are likely available at your local grocery store.
I encourage you to consider adding these health-packed items to your grocery list so you can reap the benefits of this delicious, nourishing diet.
VEGETABLES (availability may vary depending on the season and region)
Carrots
Potatoes (including russet, red, and Yukon gold varieties)
Onions (including yellow, red, and white varieties)
Tomatoes
Lettuce (including iceberg, romaine, and mixed greens)
Bell peppers (green, red, yellow, orange)
Cucumbers
Broccoli
Cauliflower
Spinach
Kale
Zucchini
Squash (including butternut, acorn, and spaghetti squash)
Green beans
Peas (green peas and snap peas)
Corn
Celery
Mushrooms (including white button, cremini, and portobello)
Garlic
Ginger
Avocado
Radishes
Brussels sprouts
Asparagus
Artichokes
Beets
Eggplant
Sweet potatoes
Peppers (including jalapeño, poblano, and serrano)
Fennel
Radicchio
Arugula
Leeks
Cabbage (including green, red, and napa varieties)
Turnips
Rutabagas
Parsnips
Swiss chard
Collard greens
Mustard greens
FRUITS (availability may vary depending on the season and region)
Apples (including varieties like Gala, Fuji, Granny Smith, and Red Delicious)
Bananas
Oranges
Strawberries
Blueberries
Grapes (green, red, and black varieties)
Watermelon
Cantaloupe
Honeydew melon
Pineapple
Mangoes
Kiwifruit
Peaches
Plums
Nectarines
Pears (including varieties like Bartlett, Bosc, and Anjou)
Cherries
Lemons
Limes
Grapefruit (pink and white varieties)
Raspberries
Blackberries
Cranberries
Papaya
Avocado
Coconut
Passionfruit
Pomegranate
Figs
Dates
Lychee
Guava
Persimmons
Tangerines
Clementines
Kumquats
Apricots
Starfruit
Dragonfruit
Jackfruit
SPICES (availability may vary depending on the store and region)
Turmeric
Cinnamon
Ginger (ground and fresh)
Cumin
Paprika
Chili powder
Cayenne pepper
Black pepper
Coriander
Oregano
Basil
Thyme
Rosemary
Parsley
Garlic powder
Onion powder
Nutmeg
Cloves
Cardamom
Allspice
Bay leaves
Fennel seeds
Mustard seeds
Celery seeds
Dill
Tarragon
Saffron
Fenugreek
Marjoram
Sage
Star anise
Mint
Turmeric
Curry powder
Garam masala
Five-spice powder
Sumac
Za’atar
Aleppo pepper
Sichuan peppercorns
GRAINS (availability may vary depending on the store and region)
Rice (including white, brown, jasmine, basmati, and wild rice)
Quinoa
Oats (rolled oats, steel-cut oats, quick oats)
Wheat (including whole wheat berries, wheat flour, wheat bran)
Barley
Bulgur
Millet
Farro
Couscous
Cornmeal
Buckwheat
Amaranth
Sorghum
Rye
Teff
Spelt
Freekeh
Kamut
Triticale
Rice noodles
Pasta (including spaghetti, penne, fusilli, and linguine)
Bread (including whole wheat, multigrain, rye, sourdough, and pumpernickel)
Tortillas (corn and flour)
Cereal (including corn flakes, wheat flakes, oat flakes, bran flakes)
Popcorn kernels
BEVERAGES (check labels to ensure WFPB-compliant)
Water (still or sparkling)
Herbal teas (such as chamomile, peppermint, ginger, and hibiscus)
Green tea
Black tea (including Earl Grey, English Breakfast, and Assam)
Oolong tea
White tea
Matcha tea
Rooibos tea
Yerba mate
Coffee (plain, without added sugar or cream)
Coconut water
Kombucha (fermented tea)
Sparkling water (plain or flavored, without added sugar or artificial sweeteners)
Aloe vera juice (pure, without added sugar)
Wheatgrass juice
Lemon water (freshly squeezed lemon juice mixed with water)
Flavored water (infused with fruits, vegetables, or herbs)
Rice water
Chia seed water (water infused with chia seeds)
Herbal-infused water (water infused with herbs like mint, basil, or rosemary)
Homemade smoothies (made with fruits, vegetables, leafy greens, and plant-based milk or water)
Golden milk (made with turmeric, plant-based milk, and spices like ginger and cinnamon)
Cacao drinks (made with raw cacao powder, plant-based milk, and sweeteners like dates or maple syrup)
Beet kvass (fermented beet juice)
DAIRY-FREE MILK (availability may vary depending on the store and region)
Almond milk
Soy milk
Oat milk (ASK ME HOW TO MAKE YOUR OWN IN LESS THAN A MINUTE!)
Coconut milk (both canned and refrigerated)
Rice milk
Cashew milk
Hemp milk
Flaxseed milk
Macadamia nut milk
Pea milk
Hazelnut milk
Quinoa milk
Walnut milk
Pistachio milk
Sunflower seed milk
Chia seed milk
Banana milk
Potato milk
Spelt milk
Barley milk
Sesame seed milk
Lupin milk
Tigernut milk
Pecan milk
Brazil nut milk
Chestnut milk
PROTEIN SOURCES
-Beans and Legumes:
Black beans
Kidney beans
Pinto beans
Chickpeas (garbanzo beans)
Lentils (red, green, brown, and black varieties)
Black-eyed peas
Cannellini beans
Lima beans
Navy beans
Mung beans
Adzuki beans
Soybeans
-Nuts and Seeds:
Peanuts
Almonds
Cashews
Pumpkin seeds
Sunflower seeds
Chia seeds
Flaxseeds
Hemp seeds
Walnuts
Pistachios
-Grains:
Quinoa
Amaranth
Buckwheat
Wild rice
-Other Protein Sources:
Tofu (made from soy, beans, seeds or lentils)
Tempeh
Edamame
Nutritional yeast
Seitan (wheat gluten)
Spirulina
Hummus (made from chickpeas)
POWDERED SUPERFOODS (can be added to smoothies, oatmeal, yogurt, or baked goods)
Spirulina powder
Chlorella powder
Wheatgrass powder
Barley grass powder
Moringa powder
Maca powder
Cacao powder (unsweetened)
Matcha powder
Acai powder
Camu camu powder
Baobab powder
Lucuma powder
Mesquite powder
Hemp protein powder
Pea protein powder
Rice protein powder
Sacha inchi powder
Flaxseed meal
Chia seed powder
Psyllium husk powder
CONDIMENTS (check labels to ensure WFPB-compliant)
Mustard (yellow mustard, Dijon mustard)
Salsa (tomato-based, with various peppers and spices)
Salsa verde (green salsa)
Hot sauce (e.g., Tabasco, Sriracha)
Vinegar (apple cider vinegar, balsamic vinegar, red wine vinegar, rice vinegar)
Coconut aminos (a soy sauce alternative made from coconut sap)
Tahini (sesame seed paste)
Hummus (plain or flavored varieties)
Guacamole
Pickles (fermented or vinegar-based)
Kimchi
Harissa paste
Pesto (vegan version)
Lemon or lime juice
Nutritional yeast (for a cheesy flavor)
Miso paste (fermented soybean paste)
Horseradish
Chutney (various fruit-based or vegetable-based options)
Olive tapenade
Herb-infused olive oil (for drizzling)
Herb blends (e.g., Italian seasoning, herbes de Provence)
Curry paste (various flavors like red, green, and yellow)
Balsamic glaze
Fruit preserves (with no added sugar or artificial sweeteners)
Unsweetened applesauce
Pickled vegetables (such as cucumbers, carrots, and radishes)
Tamari (gluten-free soy sauce)
Soy sauce (low-sodium)
Low-sodium soy sauce alternatives (coconut aminos, Bragg Liquid Aminos)
Low-sodium Worcestershire sauce (vegan)
Low-sodium ketchup or tomato paste
Low-sodium teriyaki sauce
Low-sodium hoisin sauce
Low-sodium vegetable stock, broth or bouillon cubes
Low-sodium tomato sauce or marinara sauce
PANTRY ITEMS
Diced tomatoes
Tomato sauce (no added sugar)
Tomato paste
Coconut milk (canned, unsweetened)
Olives
Maple syrup (pure)
Dates (whole or paste)
Air-popped popcorn
Nut butters (peanut butter, almond butter)
Whole grain flour (whole wheat, almond, coconut)
Baking powder
Baking soda
Vanilla extract (pure)
Cocoa powder (unsweetened)
Apple sauce (unsweetened, no added sugar)
Sun-dried tomatoes (without added oil or sulfites)
SUPPLEMENTS TO CONSIDER:
Vitamin B12 supplement (for everyone who doesn’t eat meat and some who do)
Vitamin D supplement (especially important for those with limited sun exposure)
Omega-3 fatty acid supplement (such as algae-based DHA/EPA for those not consuming fish)
KITCHEN SUPPLIES (high-quality items will make cooking easier for you)
Cutting boards (preferably glass or wooden)
Chef’s knife
Paring knife
Mixing bowls, measuring cups and spoons
Blender or food processor
High-quality non-stick skillet or frying pan (preferably ceramic or stainless steel)
Saucepan (various sizes)
Stockpot (for cooking grains, legumes, and soups)
Baking sheets or trays (for roasting vegetables)
Salad spinner (for washing and drying leafy greens)
Wooden spoons or spatulas
Whisk
Can opener
Colander or strainer
Food storage containers (glass)
Immersion blender (optional, but useful for soups and sauces)
Silicone baking mats or parchment paper
Aluminum foil or reusable silicone food wraps
Oven mitts or heat-resistant gloves
SURPRISING SUPERFOODS!
Tired of the same old “superfoods”? Let’s shake things up with powerful, unexpected options.
Sweet Potatoes: Not Just for Thanksgiving
Who knew these orange wonders could be more than a holiday side dish? Packed with beta-carotene, sweet potatoes are a superhero nutrient promoting healthy skin and boosting your immune system. Bake ’em, mash ’em, or turn them into fries – the options are as endless as their benefits!
Chia Seeds: Tiny Seeds, Big Impact
Chia seeds may be small, but they’re mighty! Loaded with omega-3 fatty acids, fiber, and protein, these tiny wonders are the perfect addition to your morning smoothie or oatmeal. Bonus: they’ll keep you full and energized throughout the day.
Seaweed: From the Ocean to Your Plate
Say hello to the unsung hero of the sea! Seaweed (or I like to call them sea vegetables) is a nutrient powerhouse, boasting vitamins, minerals, and antioxidants. Incorporate seaweed into your diet through plant-based sushi rolls, salads, or even as a crunchy snack. It’s like a beach vacation for your taste buds!
Why These Superfoods? Let’s Break It Down!
Ever wonder why sweet potatoes, chia seeds, and seaweed made the cut? It’s not just for their exotic appeal. These superfoods are loaded with essential nutrients that can work wonders for your overall well-being.
Sweet Potatoes: The Glow Getter
Sweet potatoes are rich in beta-carotene, a precursor to vitamin A. This nutrient is a game-changer for your skin, promoting a healthy glow and helping fight those fine lines. It’s like a spa day for your face, but tastier!
Chia Seeds: The Energizer Bunny of Seeds
Chia seeds are a plant-based powerhouse. They provide a healthy dose of omega-3 fatty acids, promoting heart health and reducing inflammation. Plus, their fiber and protein content will keep you fueled and ready to conquer the day.
Seaweed: The Ocean’s Multivitamin
Seaweed is like nature’s multivitamin. Loaded with iodine, which supports thyroid function, and a range of vitamins and minerals crucial for overall health. And let’s not forget the antioxidants, fighting off those pesky free radicals!
How to Incorporate Them Into Your Routine
Now that we’ve unveiled the secret powers of these surprising superfoods, the next step is getting them into your daily menu without a fuss.
Sweet Potato Smoothie Bowl:
Blend cooked sweet potatoes with your favorite fruits, a splash of almond milk, and a sprinkle of cinnamon for a breakfast that tastes like dessert.
Chia Pudding Parfait:
Layer chia pudding with nuts and fresh berries for a delightful and nutritious treat. Top it off with a drizzle of maple syrup for some extra sweetness.
Seaweed Snack Attack:
Roast seaweed sheets in the air fryer along with your favorite spices for a crunchy snack that beats potato chips any day. It’s seaweed, upgraded!
In a Nutshell
Embrace the delicious diversity these foods bring to your plate, and let them work their magic. It’s time to surprise your taste buds and nourish your body like the superhero you are!