How to Stock Your Plant-Based Kitchen
Eating one plant-based meal a day can be daunting for the newly-initiated. That’s why it’s key to stock your kitchen to make the switch all the easier.
How to Prep Your Kitchen
To be honest, you’ll do just fine without any of these items, but we’ve found having these tools on hand helps make plant-based food prep a little easier:
- Sharp knives
- A peeler
- 1-2 wood cutting boards
- A large soup pot
- A large cast iron frying pan
- A couple large bowls
- A high-speed blender
- A food processor
Kitchen Staples: Shopping List
To get you started, be sure to check out the One Meal A Day plant-based kitchen shopping guide. To set yourself up for success, some preparation is required, but that’s why OMD is here to be your partner in your plant-based journey. Ready to get started? Download the list and take it with you on your next grocery run.
Produce
We realize it may be out of reach for many to buy organic and local ingredients. If you can manage to access fresh fruits, vegetables, beans and whole grains, you’ll do great. Our favorite way to find produce that’s fresh and in season is to visit our local farmers market. Make it an adventure — if you’re a parent, you might even consider letting your kids pick one new fruit or vegetable each week.
Fruit
- Apples
- Berries
- Avocados
- Bananas
- Lemons
- Mandarins or oranges
- Stone fruit in season (peaches, nectarines)
- Melon (watermelon, cantaloupe)
- Dates
Vegetables
- Cucumber
- Tomatoes
- Bell pepper
- Carrots
- Celery
- Beets
- Broccoli
- Cauliflower
- Greens: Chard, Kale, Romaine, Cabbage or Spinach
- Asparagus
- Zucchini
- Mushrooms (crimini, oyster, shiitake)
- Artichokes
- Snap peas
- Garlic
- Onion (red or yellow)
- Ginger
- Potatoes (sweet, russet, fingerling, yam)
"Our favorite way to find produce that’s fresh and in season is to visit our local farmers market."
Protein & Dairy Alternatives
- Butter (Miyoko’s)
- Cheese (Follow Your Heart, Chao, Miyoko’s)
- Yogurt, 16 oz. unsweetened (Forager)
- Ice cream (non-dairy Ben & Jerry’s*)
- Milk (Almond or macadamia are great. If you have nut allergies, try oat, soy, coconut or rice milk)
- Aioli (Wildwood brand)
- Pea protein (Aloha)
- Tempeh (try Tofurky Smoky Maple Bacon)
- Tofu
Frozen
- Waffles
- Fruit for smoothies (berries, peach, mango)
- Frozen açaí
- Frozen corn
- Frozen edamame
Prepared foods
- Hummus
- Babaganoush
- Tamales
Spices (an assortment of fresh and dried)
- Salt
- Pepper
- Cayenne Pepper
- Turmeric powder
- Curry powder
- Cumin
- Garam Masala
- Mustard seeds
- Mint
- Thyme
- Basil
- Oregano
- Rosemary
- Smoked paprika
- Ginger
- Cinnamon
- Vanilla extract
Drink
- Fresh juice (apple, orange, or cranberry — no added sugar)
- Coconut water
- Bubbly water
Dry & Bulk Goods
- Noodles (soba, brown rice, wheat)
- Whole wheat sandwich bread
- Granola
- Dried Fruit: Turkish apricots, dates, mango
- Tortilla chips
- Rice crackers/cakes
- Canned beans (refried, black, pinto, garbanzo)
- Coconut milk
- Nutritional yeast
- Miso paste
- Vegetable broth (Better than Bouillon)
- Cacao powder
- Maple syrup
- Baking powder
Bulk Grains
- Quinoa
- Rolled Oats
- Farro
- Corn tortillas
- Whole wheat tortillas or wraps
- Flours: brown rice, oat or wheat
Beans and Legumes
- Lentils (yellow and green, red, brown, black/beluga)
- White beans (navy, royal corona, great northern, white cannellini)
- Black beans
- Garbanzo beans (chickpeas)
Seeds/Nuts
Raw seeds and nuts are healthy and versatile. Don’t forget to always store them in the fridge or freezer for freshness.
- Almonds
- Walnuts
- Cashews
- Pecans
- Pumpkin seeds
- Chia seeds
- Flax seeds
- Flax meal
- Hemp seeds
Oils & Vinegars
- Extra virgin olive oil
- Coconut oil
- Grape seed, avocado or other neutral oil
- Rice vinegar
- Balsamic vinegar
- Apple cider vinegar
- Braggs Liquid Aminos
- Tamari (gluten-free)
Dips/Spreads
- Hummus
- Nut butter (almond butter, organic peanut butter and tahini)
- Vegan Pesto
- Stone ground mustard (try Edmond Fallot brand)
- Ketchup (try Annie’s brand)
Meal Planner
With these ingredients on hand, you’ll have everything you need to whip up meals all week long. Just remember the OMD secrets to delicious and healthy plant-based eating: sauces, spices and herbs, roasting vegetables, and good fats – they’re creamy, rich, and gratifying!
Looking for meal planning inspiration? We’ve put together a week’s worth of OMD-approved recipes. Head on over and share with your friends! Don’t forget to get the OMD plant-based kitchen shopping guide and take it with you on your next grocery run.
*These are just some examples of brands that carry plant-based alternative products. There are so many more, and the OMD team loves exploring their local grocery aisles for new finds.
What's next
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