Many people prefer a plant-based diet, and for good reason. Researchers continue to discover the benefits of increasing your fruit and veggie intake. If you’re thinking of making some swaps, use this plant-based diet food list to plan your next shopping trip and experience the difference it can make for your overall health.

1. Frozen Items and Breakfast Staples

Frozen foods can save you a ton of time in the kitchen when you need a quick meal. Such fruits and vegetables are usually already washed and prepared and can last for months in the freezer. Add any of these items to your plant-based diet list:

• Fruits like Wyman’s Triple Berry
• Vegetables like Cascadian Farm Organic California-Style Blend
• Entrees like Amy’s Black Bean Vegetable Enchilada
• Breakfast items like Beyond Breakfast Sausage
• Bread and dough like Unbun Pizza Crust

Fruits and veggies from the freezer section are just as healthy as fresh options because they’re frozen at their peak, meaning they keep all their nutrients locked in. However, be sure to check the nutrition labels on the frozen meals you’re considering, as those help you spot added sugars or sodium.

2. Plant-Based Proteins

Even if you aren’t entirely eliminating meat, adding plant-based protein sources to your grocery list can benefit your health. Meat alternatives like tofu and tempeh are often lower in saturated fat than animal proteins. Look for any of these plant-based proteins:

• Black beans
• Chickpeas
• Hummus
• Lentils
• Plant-based meat products like Beyond Burger and Impossible Burger
• Seitan
• Tempeh
• Tofu
  

If you’re craving a burger, you can find a variety of plant-based options like Beyond Meat Plant-Based Patties for a tasty alternative.

3 Dairy and Egg Alternatives

If you’re dairy-free or going vegan, you can find alternatives that are just as tasty and can be used in many healthy recipes. Where you can, consider buying from local farms or small businesses so that you are funneling money back into your community rather than large corporations with dubious standards. Products to look for include:

• Almond milk
• Egg substitutes
• Plant-based butter
• Plant-based cheese
• Plant-based yogurt
• Oat milk

Plant-based eggs and dairy products have amounts of carbohydrates and dietary fiber, but some cheeses and beverages have less protein. Thus, these are suitable vegan replacements, but you probably want to add some protein to your plant-based diet food list in another way to compensate if you eat them regularly.

4. Produce

A 2021 review found plant-centric diets can result in better health outcomes than those with meat, dairy and eggs. A meal plan rich in fresh fruits, vegetables, and unprocessed foods is the first step. Examples of produce to shop for include:

• Apples
• Asparagus
• Avocado
• Bananas
• Bagged greens and salads
• Blueberries
• Cauliflower
• Leafy greens like kale, spinach and romaine
• Mushrooms
• Oranges
• Zucchini

Incorporating non-starchy vegetables like cauliflower, asparagus and mushrooms is also a great way to keep blood sugar in check for anyone with diabetes.

5. Whole Grains

Whole grains will provide you with a ton of nutrients, such as iron, B vitamins, magnesium, vitamin E, phosphorous and selenium. They’re also an excellent source of fiber and protein. Fiber is vital in regulating your digestive system and preventing diseases.

While shopping, you can find whole grains in the grocery store’s pasta and rice aisle, cereal aisle, and bakery section. Look for the following:

• Barley
• Farro
• Kamut
• Millet
• Oats
• Quinoa
• Rice

If you’re unsure of the amount of whole grains a product contains, look for the Whole Grains Stamp and the word “whole” listed before a grain. It might be listed as “whole-whole” or “whole-grain” in the ingredients.

6. Nuts and Seeds

Nuts and seeds are essential to any plant-based diet. They’re a source of protein, healthy fats and fiber, so be sure to incorporate any of these:

• Almonds and almond butter
• Cashews and cashew butter 
• Chia seeds 
• Pecans
• Pine nuts
• Pistachios
• Sunflower seeds
• Walnuts 

While shopping for whole nuts, avoid oil-roasted ones and opt for a dry-roasted nut. Also, skip anything with a lot of salt or sugar.

7. Snacks

Be sure to add snacks to your list. They can help you stay full between meals and add more nutrition to your day. Look for options with fruit and vegetables or protein, such as:

• Bare Fruit Chips
• Gimme Roasted Seaweed Snacks
• Alter Eco Organic Dark Chocolate
• Amrita Plant Protein Bars

While shopping, be wary of buying just anything vegan. Just because something’s plant-based doesn’t mean it’s healthy automatically. There are many potato chips, candies and cookies that are technically vegan but don’t offer much in terms of nutrition.

Look for snacks with low salt, saturated fat and sugar content. These will be better for you when you need a pick-me-up during your day. You can also opt for classic celery with peanut butter, hummus, pita chips or crackers.

Experience the Health Benefits of a Plant-Based Diet Food List

Following a plant-based diet becomes much easier when you have a well-prepared grocery list to follow. To reap the health benefits, incorporate a diverse range of foods rich in vitamins and nutrients like plant-based proteins, nuts, whole grains, fruits, and vegetables.