The Ultimate Plant Based Grocery Guide
Before we dive into the guide, I want to say: not everyone has the same access to food, and that’s something we need to acknowledge. In many communities, especially in low-income or marginalized areas, food apartheid means that access to fresh, healthy, and affordable options just isn’t the same for everyone. We can’t ignore the ways that race, income, and geography shape what’s available in our neighborhoods. I 1000% recommend “How the Other Half Eats: The Untold Story of Food and Inequality in America” By Priya Fielding-Singh to kick off your journey into food justice.
As you explore this guide and find new plant-based ideas, remember that not everyone has the same resources or access. And that’s okay. The goal isn’t perfection; it’s doing the best we can with what we have, where we are. Whether you’re shopping at a local market, a big box store, or just working with what’s available in your pantry, every small choice adds up.
To make the most of what’s available to you, it’s helpful to know what to look for—what makes a healthy swap, or how to get creative with limited options. That’s exactly what this guide will help you do. So, take a deep breath, know that you're doing what you can—and that matters.
STEP 1: Where to Shop
Finding the right places to shop is an important part of building a plant-based lifestyle that works for you. While not every store will have the same selection, there are plenty of options out there if you know where to look. Whether you’re heading to a large supermarket, a local health food store, or even a farmer's market, the key is to find stores that align with your needs and offer products that fit your budget and lifestyle. In this section, we’ll explore different types of stores and tips on how to make the most of what they offer.
Farmers Markets
Farmers' markets are a great way to find fresh, locally grown produce, often at affordable prices. Not only do they provide access to seasonal fruits and vegetables, but shopping here also supports small-scale farmers and local communities. Many markets now offer plant-based staples like grains, legumes, and even dairy-free products, so it’s definitely worth checking out what’s available in your area.
Bargain Outlets: 99 Cent Stores & Grocery Bargain Market Outlets
Bargain outlets like the 99 Cent Store and other grocery discount markets are excellent for finding plant-based essentials on a budget. While the selection might vary, you can often find affordable canned goods, dried beans, grains, and even some frozen vegetables. With a little digging, you can uncover hidden gems that are both wallet-friendly and plant-based.
Food Justice Organizations
Food justice organizations are focused on making healthy, nutritious food accessible to everyone, especially in underserved communities. These organizations often offer programs that provide fresh produce, pantry staples, and even educational resources for plant-based eating. Many times, these programs offer food at a lower cost, or even for free, to those in need, making it a vital resource for both healthy eating and community support.
Your Standard Stores
While places like Whole Foods and Trader Joe's are known for their plant-based selections, many common stores have been expanding their offerings to include affordable frozen vegan meals, canned goods, grains, snacks, and more. The key is knowing where to look, and with a little creativity, you can find plenty of plant-based choices at a variety of price points. Costco is a great option for buying things in bulk like canned and dried goods, frozen fruits and veggies, legumes, and much more!
Local to LA??
Check out this list by LA Compost to see community gardens all around the city!
**Note:
While food access may be limited in some areas, it's important to remember that we vote with our wallets every day. Now more than ever, we see how money is heavily political—it shapes what products are available and how businesses operate. Doing your research and supporting grocery stores and organizations that prioritize local farms, provide fair wages, increase accessibility, and work toward food justice can have a real impact. Every purchase is an opportunity to contribute to a system that aligns with your values and supports a more sustainable, equitable food system.
Step 2: What to Look For
Knowing what to look for when you shop can make a huge difference in your plant-based journey. It increases your chances of picking up something that’s not only plant-based but also delicious and nutritious. In this section, we’ll explore simple swaps, a variety of plant-based proteins, fruits and vegetables, and essential plant-based staples to keep stocked in your pantry. With a little guidance, you’ll be able to confidently navigate the store and make choices that support your health and your taste buds.
Plant-Based Swaps:
Plant- Milks:
Oat Milk
Cashew Milk
Coconut Milk
Almond Milk
Soy Milk
Plant-Based Cheeses I love:
Natures Fynd
Miyoko’s Creamery
Violife Foods
Chao Creamery by Field Roast
Plant Meat Alternatives:
Beyond Meat
Impossible Meat
Tempeh
Soy Chorizo
Tofu
Satan
Jack Fruit
Shopping seasonally is my biggest recommendation!
Buying in-season fruits and vegetables often lowers costs and enhances flavor and nutrition. It supports local farmers and reduces transportation emissions, promoting sustainability and community connection. Overall, seasonal shopping can lead to healthier choices, cost savings, and a positive environmental impact!
Hack your Pantry
When it comes to stocking my kitchen, there are a few dried goods that I always keep on hand. They’re the building blocks of my meals, and I love how versatile they are—plus, they’re affordable, especially when you buy them in bulk.
Dried beans, like black beans, chickpeas, kidney beans, and lentils, are a staple in my pantry. They’re so much cheaper than canned beans, and the best part? You can find them almost anywhere. If you’re looking for a great place to buy in bulk, Costco is a solid option. Plus, dried beans have a long shelf life, so they’re perfect for stocking up. I also keep quinoa, rice, rolled oats, and pasta in my pantry. They’re simple, nutritious, and work as the base for so many dishes—from soups to salads to stir-fries.
When it comes to sauces, soups, or stews, I always have canned tomatoes, tomato paste, and coconut milk on hand. And let’s not forget pasta sauce! It’s one of those things I make sure to have for busy days when I need to throw together something quick and delicious. For bread and tortillas, I’m all about vegan sourdough or sprouted-grain bread, and I love having whole-grain or gluten-free pasta and tortillas for wraps and easy dinners.
Nuts and seeds are another must-have in my kitchen. I always keep almonds, cashews, walnuts, chia seeds, flaxseeds, hemp hearts, and pumpkin seeds around, along with unsweetened almond and peanut butter. These ingredients are packed with nutrients and can be added to pretty much any meal or snack.
The best part about these pantry staples? They’re not only healthy but also budget-friendly, especially when you buy them in bulk. Stocking up on these essentials means I can create tons of delicious and nutritious meals without constantly having to run to the store. Plus, they’re all easily accessible, making them reliable choices for healthy, everyday cooking.
An Ode to The Freezer Section
This wouldn’t be a true sustainable plant-based grocery guide without giving a shout-out to the freezer section. Buying frozen fruits and veggies in bulk is by far the best hack when it comes to cost-effective produce. They’re just as good as fresh— the only difference is that they’re frozen! I always make sure my freezer is stocked with frozen produce for smoothies, soups, quick veggies for dinner, and so much more. Plus, your freezer is a great way to avoid food waste! If something is starting to go bad and you know you won’t eat it in time, just toss it in the freezer and save it for a rainy day. I recently learned you can freeze avocados, and honestly, my life hasn’t been the same since.
Check out the PlantYou Cookbook for more on grocery guides and recipes!
Step 3: Start Cooking!
One of the most appealing aspects of a plant-based diet is the opportunity for creativity in the kitchen. Initially, it may seem intimidating, but as you become more familiar with various ingredients and cooking techniques, you'll discover that the options are limitless! Experimenting with different fruits, vegetables, grains, and legumes can lead to delightful and unique dishes that not only satisfy your taste buds but also promote health and sustainability. Embracing this creative journey can transform your cooking experience, making it extremely rewarding!