Grocery List For Starter Plant-Based Meal Plan (has oil/processed items to ease transition)

Scaled to 1 serving





Snacks & Nuts

Almond butter 0.4
oz
Cashew nuts, raw 1.1
oz
Chia seeds 0.8
oz
Flaxseed meal (ground) 1.2
oz
Peanut butter, natural 1.3
oz
Peanuts 0.3
oz
Pine nuts, dried 0.3
oz
Pumpkin seeds 0.3
oz
Sesame seeds 0.4
oz
Sunflower seeds 0.5
oz
Tahini 2.1
oz
Walnuts 0.3
oz

Beverage

Almond milk, unsweetened 8.3
fl oz
Lemon juice 3.4
fl oz
Lime juice (fresh) 2.1
fl oz
Soy milk 25.4
fl oz
Water 29.5
fl oz

Condiments

Apple cider <0.1
fl oz
Coconut oil 0.2
oz
Dijon mustard <0.1
oz
Extra virgin olive oil 6.0
fl oz
Grape seed oil 1.5
fl oz
Hoisin sauce, ready-to-serve 0.5
fl oz
Hot sauce 0.1
fl oz
Olive oil 1.5
fl oz
Rice vinegar 0.2
fl oz
Sesame oil 0.1
fl oz
Soy sauce 0.3
fl oz
Soy sauce, tamari 0.7
fl oz
Sriracha <0.1
fl oz
Strawberry jam 0.7
oz
Vanilla extract, pure 0.2
fl oz

Fruits

Avocado 1.5
avocado(s)
Banana 1.1
medium
Lemon 0.6
medium
Lemon peel (zest) 12.8
tsp
Lime 1
fruit

Vegetables

Baby bok choy 2
head
Basil, fresh 43.0
leaf
Bean sprouts 2.1
oz
Beets, raw 0.5
beet(s)
Broccoli florets 0.3
bag (16 oz)
Carrots 6.9
medium
Cherry Tomatoes 4.6
tomato
Cilantro (coriander) 0.4
bunch
Cremini (Italian) mushroom 5.0
mushroom(s)
Eggplant 0.8
eggplant
Fennel 0.1
bulb(s)
Garlic 1.3
bulb
Ginger root 0.8
piece, 2-inch
Green bell pepper 1.5
medium pepper(s)
Green cabbage 0.2
medium head
Green onion, scallion, ramp 0.8
bunch
Jalapeno pepper 0.2
medium pepper(s)
Kale 0.6
bunch
Lettuce, romaine 0.1
head
Mint, fresh 0.4
oz
Oyster mushroom 0.7
large
Parsley, Italian, fresh 7.1
oz
Parsley, fresh 0.3
oz
Red bell pepper 3.7
medium pepper(s)
Red cabbage 0.6
medium head
Red chili pepper (also chile or chilli) 0.8
pepper(s)
Red onion 1.3
oz
Spinach 1.1
oz
Sun-dried tomatoes 1.5
oz
Sweet onion 1.3
onion(s)
Sweet potato 3.5
large potato
Swiss chard 0.1
bunch
Tomato 1.5
medium
White mushrooms 0.5
package, sliced (8 oz)
White onion 0.2
medium
Yellow onion 0.3
medium

Baking

Baking powder 0.2
oz
Chickpea flour 0.1
oz
Coconut flour 1.1
oz
Dark chocolate chips, vegan 0.1
package
Date sugar 0.1
oz
Granulated sugar <0.1
oz
Honey 0.2
oz
Maple syrup, pure 1.3
fl oz
Nutritional yeast 0.6
oz
Oat flour 1.5
oz
Potato starch 2.0
oz
Vanilla bean powder <0.1
oz

Canned Food

Black beans, canned 1.9
lb
Chickpeas, canned, drained 0.8
lb
Vegetable stock/broth <0.1
box

Spices & Herbs

Black pepper <0.1
oz
Chili powder 0.1
oz
Cinnamon 0.1
oz
Cumin 0.1
oz
Dill, fresh 0.2
gm
Garlic powder 0.3
oz
Himalayan sea salt 0.1
oz
Kosher salt 0.1
oz
Lemon pepper <0.1
oz
Onion powder 0.1
oz
Paprika <0.1
oz
Paprika, smoked 0.2
gm
Poppy seeds 0.3
oz
Salt 0.4
oz
Salt and pepper 0.4
oz
Sea salt 0.3
oz
Sea salt, fine 0.1
oz
Thyme, dried <0.1
oz
Turmeric, ground 0.1
oz

Pasta & Rice

Brown rice, medium-grain, cooked 7.3
oz
Bulgur, dry 0.8
oz
Orzo, dry 8.0
oz

Other

Chickpeas, canned, low sodium 7.5
oz
Ramen noodle, dry 0.5
individual package

Frozen & Refrigerated Foods

Dairy-free cheddar cheese shreds, Daiya 0.4
package(s)
Frozen blueberries 1.0
oz
Frozen yellow corn kernels 5.8
oz
Tofu, regular, extra firm 1.2
lb
Tofu, silken, extra firm 0.8
lb

Bread & Bakery

Pita bread, whole-wheat 3.6
medium pita
Tortilla, corn 4
medium tortilla(s)
Whole wheat bagel 2
medium bagel (9-10cm dia)
Whole wheat tortilla 1
medium tortilla(s)

Cereals

Rolled oats, dry 0.5
cup
Rolled oats- Gluten Free 0.5
oz

Various Groceries

Yoso Plain Unsweetened Coconut Yogurt 0.2
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About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada