Blog post

The Ultimate Plant Based Shopping List

Raise your hand if you’ve ever gone to the grocery store all kinds of amped up about how great and healthy you’re going to eat, and ready to make over your sad junk filled pantry. You know you want all the healthy foods. You’re ready to commit. Then, $273 later, you’ve got a ton of weird ass sh*t in your bags and no idea what to do with it. Except you really know that 90% of it is going to collect dust at the bottom of your pantry for the next two years. And the other 10% is going to be forgotten in your produce bin in the fridge.

What went wrong?

Well, for starters, you didn’t have our badass plant based shopping list. Kidding. Sort of.

Usually when you’re on a diet philosophy change, you’ve got all the good intentions in the world. But the grocery store has become crazy confusing with all the claims of ‘natural’, ‘organic’, and ‘healthy’ clouding our judgement. Yes, Oreos are in fact vegan. That little tidbit right there should confuse the hell out of you.

So we’ve put together our ultimate plant based shopping list. These are all of the essentials that you’ll need to succeed with a plant based diet. Actually, let’s be honest, these are simply the foods you need to follow ANY quality, nutrient dense whole foods diet. Even if you’re not a veg head, or if you’re only looking to go sans meat a couple days a week, this plant based shopping list will help you stock your kitchen with healthy, nourishing foods that’ll make you look good and feel even better.

REMEMBER: this is a long ass list. A lot of the time people will throw a plant based shopping list at you, and you look at ALL the things you need to buy, and then laugh. Yeah, right. Who’s got the money for that?! Not us. So here’s what we suggest with this list: take inventory and see what you DO have. Then choose the items that you’re most likely to try using first, and buy them. As the weeks go on, your kitchen arsenal will grow, and you’ll have less to buy each time (aside from fresh produce).

So yes, you may put the eye roll away for now friend. We’ll no doubt give you the opportunity to use it again sooner rather than later.

The Ultimate Plant Based Shopping List


* Disclaimer: this portion of the list could literally go on forever and should be modified to suit your own tastes and what’s in season. These are just some of our favorite produce items that are usually available year round, and make it easier to snack on veggies and incorporate them into meals.*

plant based shopping list

  • Radishes
  • Cucumber
  • Carrots
  • Spinach
  • Bell Pepper
  • Avocado
  • Green Beans
  • Asparagus
  • Zucchini
  • Squash (butternut, spagehtti)
  • Sprouts
  • Bananas
  • Berries (raspberries, blueberries, blackberries)
  • Dates
  • Apples
  • Oranges
  • Shallots
  • Garlic
  • Lemon


plant based shopping list

  • Quinoa
  • Brown Rice
  • Whole Wheat Flour
  • Quick Cooking Steal Cut Oats
  • Rolled Oats
  • Spouted Grain Bread (we love Ezekiel)


plant based shopping list

  • Chia seeds
  • Flax seeds
  • Cashews
  • Almonds
  • Walnuts
  • Pistachios
  • Almond Butter


plant based shopping list

  • Black beans
  • Pinto beans
  • White Beans
  • Kidney Beans
  • Chickpeas


plant based shopping list

  • Almond milk (or any other nondairy variation such as cashew, hemp, etc. – read our article on the best nondairy milk choices here)
  • Kite Hill spread
  • Nondairy coconut oil butter spread (we like Earth Balance)
  • Nondairy creamer (if you need it in your drinks)
  • Canned Coconut Milk


plant based shopping list

  • Olive oil
  • Apple Cider Vinegar
  • Balsamic Vinegar
  • Coconut oil
  • Hummus
  • Red Pepper Flakes
  • Nutritional Yeast
  • Sea Salt
  • Black Pepper
  • Cinnamon
  • Basil
  • Garlic Powder
  • Onion Powder

Shortcut Items

plant based shopping list

  • Protein Powder
  • Salad Mix (check the ingredients and make sure there’s not a ton of added sugar or fats – simple is better)
  • Falafels
  • Whole Wheat Pita Bread


Happy shopping dreamers!

Let us know if we left out any of your plant based favorites and we’ll add it to the list!


  • Kuks

    January 4, 2018 at 11:02 am

    such a great list. I have been trying to include more veggies and plants in my diet now.
    Wonder Cottage

    1. Mile High Dreamers

      January 4, 2018 at 5:40 pm

      Thank you! Being mindful about it is definitely the first step. Ben is a veggie eating machine, but I still need to be aware of how much I’m including in each meal! Practice makes perfect!

  • Valerie

    January 4, 2018 at 7:59 pm

    This is such a great list! I’m definitely bookmarking it! Thanks for sharing!

    1. Mile High Dreamers

      January 4, 2018 at 11:45 pm

      Thanks Valerie! We hope it helps!

  • Sheena Sy Gonzales

    January 5, 2018 at 1:21 am

    This can also be a great time to explore the farmers market and you local co-op! Would love to see some recipes in your future posts! β™₯

    Sheena |

    1. Mile High Dreamers

      January 5, 2018 at 1:44 am

      Yes! Buying locally is ALWAYS the best option. We love going to our farmers market during the summer! We’ll be posting some soon Sheena!

  • Deborah Brooks

    January 5, 2018 at 1:56 am

    Well you know I love this list! This looks a lot like my pantry. I need to learn how to like chia seeds. I can’t get over the texture

    1. Mile High Dreamers

      January 5, 2018 at 3:06 am

      Yay! Haha they’re actually a lot easier to eat if you grind them up in a spice grinder beforehand (they don’t get as gel-ish), which actually also helps you absorb the nutrients they have. We hope that helps!

  • Laura Mitbrodt

    January 5, 2018 at 7:26 am

    All of this food looks so healthy

    1. Mile High Dreamers

      January 6, 2018 at 4:10 am

      The best part is it makes you feel so good!

  • jane

    January 5, 2018 at 7:46 am

    Ohhmmmy im a fan of quinoa and avocado
    I find it very healthy and helps me to get fit

    Much Love,
    Jane | The Bandwagon Chic

    1. Mile High Dreamers

      January 6, 2018 at 4:11 am

      SUCH a good combo Jane! Those healthy fats are so key!

  • Miriam

    January 5, 2018 at 11:02 am

    What a fantastic plant-based shopping list and I had no idea Oreo’s are vegan, what a fun fact! I have lots of friends that are on a vegan diet and will from now on always have a few Oreo’s stocked up for them πŸ˜‰ I love chia seeds for breakfast and since my husband embraced a gluten-free diet we eat lots of legumes & nuts! Happy New Year!

    Miriam x

    1. Mile High Dreamers

      January 6, 2018 at 4:12 am

      Yay! So many healthy delicious foods. I’d be curious to see how my body responded to GF. While I don’t have celiacs, I’ve heard people rave about the benefits they’ve experience from GF. Maybe one day I’ll give it a go to see how I feel!

  • Rosanna

    January 5, 2018 at 12:03 pm

    Thanks for the tips and info!
    Have a lovely weekend πŸ™‚
    Rosanna x

    1. Mile High Dreamers

      January 6, 2018 at 4:12 am

      You too Rosanna!

  • Sophie Atieno

    January 5, 2018 at 3:11 pm

    Such a great list. I really think I’m going to be adding more greens in my diet.

    1. Mile High Dreamers

      January 6, 2018 at 4:12 am

      More greens is such a good goal. That’s definitely something most people are lacking in their diet, but they make you feel SO great!

  • Laura @ Sprint 2 the Table

    January 6, 2018 at 1:19 am

    “$273 later, you’ve got a ton of weird ass sh*t in your bags” <– DYING LAUGHING! Mostly because I've been 100% guilty in the past. πŸ˜‰

    This is a great list! Happy New Year!

    1. Mile High Dreamers

      January 6, 2018 at 4:14 am

      Ah hahaha isn’t it the truth though?! Guilty for sure. Happy New Year lady!

  • Rachel

    January 6, 2018 at 4:40 am

    Awesome list! I find it’s easiest to plan out what recipes I’m going to cook this week, and then make my grocery list based on that. That way I don’t end up spending $273 on weird-ass stuff haha. Also, if there’s anything I’ve learned from my nutrition overhaul this week, it’s that I need to eat more plants! I don’t think I’ll ever switch to a vegetarian or vegan diet, but I seriously need to eat more vegetables. I’m feeling really good this week!

    1. Mile High Dreamers

      January 6, 2018 at 5:39 am

      Thanks Rachel! We definitely agree with that. Planning our meals helps us stay more focused in the grocery store haha. I’m so guilty of overdoing it though. And YES! More plants is always a fantastic idea! Even if you’re not entirely plant based, it’s just so good for you to have lots of them!

  • Zhanna

    January 6, 2018 at 8:18 am

    That is a really long list. I usually do exactly what you suggest: take inventory of what I have at home before going to the store and buy only what I am out of. Simple, not too costly and, most important, the food does not get spoiled.

    1. Mile High Dreamers

      January 6, 2018 at 11:51 pm

      That’s a perfect approach. We try to do something similar! It also helps you not buy unnecessary ingredients that’ll just go bad!

  • Carly

    January 6, 2018 at 12:40 pm

    The way you started this post made me smile! I’ve totally been that person spending tons of money on items I have no clue what to do with. Love that you’ve simplified the process of choosing practical plant based foods with your list for us.

    I often think it’s all about learning how to use 1-2 food items a week and incorporating them into meals I already love. I had a Blue Apron subscription for several months and they taught me a lot about cooking with veggies I had never tried before.

    Have a great weekend!
    Carly at A Modern Mom Blog

    1. Mile High Dreamers

      January 6, 2018 at 11:54 pm

      Haha I am such a serial offender of that! It all seems like a good idea at the time… :).
      We LOVE the meal subscriptions for that reason! They give you so many fun ideas for meals and teach you how to use ingredients you’ve never used before. One of our favorite meals is one that we got inspired from the Green Chef.
      You too Carly!

  • Gabrielle

    January 6, 2018 at 1:58 pm

    Ohhhh massively relating to walking out with some random things I’ve no idea what to do with, having handed over what feels like Β£1,000,000 haha. This is a brilliant food-group orientated list, so helpful, thank you!

    1. Mile High Dreamers

      January 6, 2018 at 11:56 pm

      hahaha we’re so guilty too. And at some of the health stores here you’ll fork over hundreds for 2 bags of groceries. It’s ridiculous! A list always helps!

  • Emily

    January 6, 2018 at 5:47 pm

    Hahaha that sounds about right with the weird ass shit in your cart! I am not entirely plan based, but definitely trying to eat healthier this year. As an ex personal trainer, I totally have let science of calories in vs calories out dictate my meals. I am totally done with it. I’ve realized that I am not eating whole healthy foods. The lack of veggies in my diet is ridiculous! This year I am working toward getting back to eating healthier (micronutrients). Great post! I’ll have to keep this in mind when I’m picking a few things out!


    1. Mile High Dreamers

      January 6, 2018 at 11:58 pm

      Ben and I used to live on a diet of pizza, beer, and pasta. ZERO veggies. Once we made them a majority of our diet, EVERYTHING changed! It’s crazy how easy it is to neglect them, but they made all the difference when you’re focusing on eating a lot of them. Girl, you’re going to rock out the year with that goal!

  • Mariann Yip

    January 6, 2018 at 6:00 pm

    Loving list! I can’t wait to jump onto a more healthy lifestyle in 2018!

    1. Mile High Dreamers

      January 6, 2018 at 11:58 pm

      Yes! You got this girl!

  • Nancy

    January 7, 2018 at 5:13 am

    I never knew that oreos are vegan! I haven’t eaten them in ages because of the calorie and fat count @__@. The thing I like about a plant-based diet is that it’s healthy! I am in love with coconut milk and would buy it every time I have a chance XD. I am totally 100% with the avocado! I’ve used it as an alternative to dressing on salads and it made a big difference. Thanks for sharing your list :).

    1. Mile High Dreamers

      January 7, 2018 at 10:35 pm

      Ah haha yeah, oreos are vegan because they’re pretty much all made of chemicals! We LOVE coconut milk, and it’s an awesome substitute for recipes that call for heavy cream. Ben LOVES avocados. I’m still working on accepting them hehe. Thank YOU for reading Nancy!

  • Dasynka

    January 7, 2018 at 8:10 pm

    This is an amazing post! I think I have to eat more vegetables, even if my diet is healthy but sometimes I indulge on sweets… this year I have to be more constant!
    And I need to try more pieces πŸ™‚
    xx Dasynka

    1. Mile High Dreamers

      January 7, 2018 at 10:36 pm

      Thank you Dasynka! There’s always room to fit more veggies into your diet. It’s something that I’m constantly striving for! Being mindful is the first step for sure. And consistency is key!

  • Caitlin | Beauty & Colour

    January 7, 2018 at 9:07 pm

    This is amazing, thanks for sharing!! I should copy this whole list down for myself even πŸ™‚

    Beauty & Colour | Vegan Lifestyle Blog

    1. Mile High Dreamers

      January 7, 2018 at 10:36 pm

      Thanks Caitlin! Coming from such an awesome vegan blogger, that’s a huge compliment for us!

  • the adventurer

    January 8, 2018 at 2:23 am

    Great list and was happy to see that much of what I buy is on the list. Although I love meat I do make sure I get in as many veggies as possible and especially during this time of the year when everyone is getting sick. Also don’t forget to add some chocolate (vegan of course) to the list!

    1. Mile High Dreamers

      January 9, 2018 at 3:38 am

      Loading up on veggies during cold/flu months is a must! AND SO IS CHOCOLATE! Mmmmm, our current favorite is dark chocolate with cherries in it! YUM!

  • jane

    January 8, 2018 at 7:59 am

    Just passing by Susan.
    have a great week ahead

    Much Love,
    Jane | The Bandwagon Chic

    1. Mile High Dreamers

      January 9, 2018 at 3:39 am

      Thanks Jane! Same to you!

  • Violette

    January 8, 2018 at 9:04 am

    That’s a great list and I learned many things about! I usually get priority on seasonal legumes because it’s better for everyone! Thank you for sharing and I wish you a very happy new year!

    1. Mile High Dreamers

      January 9, 2018 at 3:39 am

      Ohhhh you’re so lucky to have seasonal legumes! We love when the farmers markets are in season here and we can snag delicious and local seasonal eats!
      Happy New Year Violette, glad to see you back!

  • Ashley

    January 8, 2018 at 12:10 pm

    How good is this!! I’m going to incorporate this into my shopping bag!!! Definitely planning to eat more plant this year!!



    1. Mile High Dreamers

      January 9, 2018 at 3:40 am

      Thank you Ashley! More plants is ALWAYS a good idea! Even when you already eat lots of them!

  • Konstantina Antoniadou

    January 8, 2018 at 12:31 pm

    This post is really helpful! I am planning on trying a much healthier diet this year

    1. Mile High Dreamers

      January 9, 2018 at 3:40 am

      We’re so glad it helps! Sometimes all you need is a little guidance in the grocery store because there’s just so much STUFF these days! Kudos to focusing on your health this year!

  • steph

    January 8, 2018 at 4:42 pm

    omg all about buying more produce! Thank you so much for sharing this; i loved it and it has encouraged me to eat healthier for the new year!! happy 2018!!

    xoxo Steph

    1. Mile High Dreamers

      January 9, 2018 at 3:42 am

      Yay! That makes us so happy Steph! It’s not always easy, but it’s SO worth it!

  • Gemma

    January 8, 2018 at 5:34 pm

    Such a great list and all so healthy! Have a lovely start to your week.

    Gemma x

    1. Mile High Dreamers

      January 9, 2018 at 3:42 am

      Thanks Gemma! You too!

  • Nevena Krstic

    January 8, 2018 at 8:57 pm

    Everything on this list sounds really yummy! πŸ™‚ xx

    1. Mile High Dreamers

      January 9, 2018 at 3:42 am

      It really is!

  • Heather Rowland

    January 9, 2018 at 8:20 am

    This is such an extensive list but I have to admit I buy almost all of this stuff way too much – the cupboards in my kitchen are absolutely packed! Love love love this list!!

    Heather xoxo

    1. Mile High Dreamers

      January 10, 2018 at 3:28 am

      Thanks Heather! We definitely have WAY too much quinoa in our cupboards right now haha. But that’s not a bad problem to have! Here’s to healthy eating!

  • Kelli

    January 9, 2018 at 7:31 pm

    This is super helpful! My husband and I are not good veggie eaters and were both pretty picky (were so bad at adulting…). But we’ve recently been stepping out of our comfort to try new, healthy choices. The issue is, my husband could eat meat for breakfast, lunch, dinner, snacks and dessert. I’m trying to cut down on my meat intake, but up my protein intake because I’m ALWAYS HUNGRY!

    This may not be in the cards for you guys, but could you post a list of recipes you guys use these ingredients in? As someone new to including more plant foods and someone with not a ton of skill in the kitchen, I’m riding the struggle bus here a bit and any help would be awesome!


    1. Mile High Dreamers

      January 10, 2018 at 3:32 am

      Thank you Kelli! You guys literally sound EXACTLY like Ben and I were only a few years ago! Neither of us were big into veggies, we were SUPER picky, and we ate tons of meat. It was definitely a LOT of testing out new foods and figuring out how to love veggies in the beginning. But it DID happen! One of the ways I eased us into less meat was meat substitutes. While you shouldn’t go crazy with these, they’re super helpful in the journey of eating less meat. I would buy the meatless crumbles and simmer them in our favorite pasta sauce. You couldn’t even tell the difference! And veggie sausage was a favorite too. We’ll be posting a guide to going meat free (or just less meat) AND more recipes to go with the list! Also feel free to shoot us an e-mail through the Contact Us page if you’d like more help with it all!

  • Zinny

    January 9, 2018 at 8:24 pm

    Thanks so much for sharing this useful information!

    1. Mile High Dreamers

      January 10, 2018 at 3:33 am

      You’re welcome Zinny!

  • Pauline

    January 9, 2018 at 9:19 pm

    I loved reading through this! The first paragraph on throwing stuff out because you didn’t use it and leaving things in the cupboard for months without using them…. HANDS ARE UP I AM SO GUILTY. πŸ˜‚ After I kept doing it for a while, I decided to stop and now only shop when I need to buy things that I don’t already have or at least make use of every ingredient I had at home before doing another full on shopping trip.

    I’m super interested in Plant-based diets at the moment! Thanks for sparking my interest further πŸ˜‰

    1. Mile High Dreamers

      January 10, 2018 at 3:36 am

      Ah hahaha we’ve done that WAY too many times! Some girls come home after a shopping spree at the mall… I come home after a grocery shopping spree haha.
      We have slowly gotten way better at making lists and sticking to that, and Ben has a thing with clearing out the kitchen. Now, by the end of the week, our fridge is usually empty!

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