The Ultimate Plant Based Grocery List -

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Does the thought of grocery shopping feel overwhelming? Then you’re going to love this simple plant based grocery list specifically for weight loss.

Let’s Talk Calories

Let me preface by saying, just because something is considered a health food it does not magically mean that it is a weight loss food. With that being said, following the principles of calorie density, it becomes much easier to maintain or lose weight following a plant-based diet.

When it comes to weight loss, calories are king (or queen). No, you do not need to count calories but you should understand the fundamentals of the calorie density chart. By understanding the fundamentals, you can understand which foods are highest in calories per volume, and which are the lowest in calories with the most satisfaction.

The goal for weight loss is satiation. It is almost impossible to sustain a diet that leaves you hungry all the time. The ultimate goal is to not even know you’re in a calorie deficit. To achieve this, you need to eat the foods with the most water and fiber content to keep you full and satisfied. Even in a calorie deficit. With that being said, let’s get into the plant based grocery list for beginners.

Shopping List

Non-Starchy Vegetables – These are going to be the biggest bang for your buck foods. Non-starchy vegetables are those that contain the least amount of calories. They are typically higher in fiber and lower in calories, making them a great choice for those looking to manage their weight or control their blood sugar levels. Some examples of non-starchy vegetables include:

Broccoli
Brussels Sprouts
Cauliflower
Carrots
Mushrooms
Onions
Beets
Snap Peas
Cherry Tomatoes
Cabbage
Zucchini
Leafy Greens
Bell Peppers
Radish

Starches – Starchy vegetables, on the other hand, contain higher amounts of carbohydrates and starch compared to non-starchy vegetables. These are going to be your powerhouse players. Starches are going to help keep you fuller for longer. Some examples of starchy vegetables include:

Potatoes
Rice
Oatmeal
Corn
Beans
Winter Squash
Pasta
Bread

Protein – Eating protein on a whole food plant-based diet is easier than you think. If you are eating enough food, then you should be getting enough protein. Protein is in everything but the amounts vary depending on the food. Here are some whole-food plant protein sources:

Tofu
Tempe
Edamame
Lentils
Soy Milk
Pea Protein Powders
Chickpeas
Black Beans
Vital Wheat Gluten

Fats – While fats are higher on the calorie density scale, they are important in a balanced diet and can and should be incorporated into your diet. Rather than using large portions of fat, think of fats like a garnish being sprinkled on top of your meal. Some examples of fat sources:

Nuts
Seeds
Nut Butters
Avocadoes

Fruits – Fruits come second to non-starchy vegetables on lowest in calories. They are full of water and fiber and can be enjoyed plentifully. Some examples of fruit sources:

Strawberries
Blueberries
Raspberries
Banana
Pineapple
Cherries
Mangoes
Kiwi
Grapes
Pears

Condiments – These can be a game changer when first transitioning to a whole food plant-based diet. Not only will condiments make your food more palatable but many are low in calories making them a great weight loss-friendly item. There are so many great plant-based products that are great for weight loss. Here are some examples of condiments:

Maple Syrup
Ketchup
Salasa
Mustard
BBQ Sauce
Soy Sauce
Rice Vinegar
Jelly
Hot Sauce
PB2 Powder
Veggie Broth
Plant Milk
Stevia
Nutritional Yeast
Balsamic Vinegar
Japanese BBQ Sauce

While there are many more that I’m sure I missed, this vegan grocery list is a great base to help you get started. By filling your grocery cart with vibrant whole foods, you are sure to be on the right track to getting and staying lean. If you need some recipe ideas, HERE are some weight-loss-friendly healthy recipes to help you get started.