Eating a vegan or plant-based diet isn’t always easy. If you are just starting the process or have been working on it but are struggling, I am here to help!
Creating the perfect grocery list for your family (who might be on a budget like we are!) is so important to stick to your health and financial goals.
Our family of four follows a plant-based vegan diet and we have learned a few things along the way to make it easier. In this post we are talking about the one thing that keeps us on track month after month.
STAPLE GROCERY ITEMS. Specifically staple produce.
Note: Some of the links in this post are affiliate links. This means if you click on the link and purchase the item, I will receive an affiliate commission at no extra cost to you. All opinions remain my own.
Knowing what to eat and feeling in control is SO important when you start a plant-based vegan diet. The worst feeling in the world is going to the store with the thought “what the heck do I even buy.”
This list should make it easy for you.
These are things we buy almost every shopping trip no matter the time of year.
They are the staples that keep our kiddos bellies happy and full.
The most important things to consider when coming up with YOUR staple list is the following:
What produce does my family enjoy eating?
How will we use these fruits or vegetables?
What fruits/veggies fit into our budget?
Once you have answered those questions you can move onto making your list.
When we hit up the grocery store we definitely shop sales and I encourage you to do the same. Start understanding the sale prices vs regular prices of items you enjoy.
What produce should I always look for sales with?
If you are asking yourself this, avocados are always my go-to example.
When not on sale avocado run around 2/$6 or $3 per avocado where we live. HOWEVER, they are typically on sale once a month or at LEAST every other month at our local grocery stores for $1-$1.50 each. When the sales hit we stock up and they will usually last a few weeks depending.
I NEVER buy avocado at full price. Ever.
Other produce to consider only shopping sales for are anything not in season.
Strawberries in the Midwest are crazy expensive in the winter but oranges are usually cheap.
Choose your “must-haves” on your weekly list by what’s in season, on sale, and a family favorite.
To help you out, you can check out an example of what we have on our vegan produce staples grocery list. Our list looks almost the exact same EVERY grocery trip.
Vegan produce Staples grocery list
Fruits
- Bananas
- Berries (strawberries or blueberries in summer — blackberries and raspberries, on sale, in the winter)
- Tomatoes
- Bell Peppers (red, orange, or yellow)
- Apples
- Oranges
- Cucumbers
- Green beans
- Watermelon
- Avocado
Vegetables
- Sweet Potatoes
- Russet Potatoes
- Lettuce
- Spinach
- Carrots
- Onion
- Garlic
- Broccoli
RELATED: 6 Best Foods To Help You Go Plant-Based
RELATED: Top Health Benefits of a Plant-Based Diet
If you are a family that eats a lot of produce, perhaps you can consider growing a produce garden in the warm months! We are starting ours shortly and made a post all about what we will be growing in our garden.
TIP: When you buy produce, skip the plastic bag and use a reusable produce bag! We got ours (pictured above) from IKEA but similar ones are available on Amazon.
Example meal you can make on a plant-based diet
By having “fan favorites” week after week we start to find easier ways to piece together meals.
For example, if you have potatoes, avocado, and a bag of spinach, you could make a meal by roasting the potatoes, mashing the avocado, and making something like this:
Add a little maple syrup and tahini on top and that’s a nutritionally PACKED meal!
PS: I top almost everything with hemp hearts. They are a great source of protein and omegas.
RELATED: How To Use Hemp Hearts And Why You Should
I share more of what we eat with our staple produce on my Instagram.
Remember, meals don’t have to be challenging and you don’t even need to follow a recipe. Make it easy on yourself and just do your best!
Read: Tips for the Perfect Avocado Toast + recipes to try
The moral of the story is learning what your family likes and allowing yourself to purchase them regularly will help you on this journey.
It is important to not get stuck in eating the same thing week after work or you will get bored but rather use the same staples to create something new!
MORE FROM REALISTIC PLANT-BASED MAMA:
Vegan Freezer and Fridge Staples
Best Money Saving Grocery Tips!
Plant-Based Protein Powders Review (Shakeology vs. Store Alternatives)
Thanks for sharing this list. It is exactly what I need to get started. I am trying to ease into a vegetarian lifestyle and had no idea of where to start, what to buy, what to cook. LOL. Thanks!
Megan,
This is an excellent resource. My husband and I are actually transitioning more of our meals to a plant based diet for our lunches and eating animal products in the evening.