How to Stock Your Plant-Based Kitchen

One Meal a Day walks you through how to stock your pantry, kitchen and refrigerator for plant-based success.
Plant-Based Kitchen
April 16, 2018 1 Comment 3 min read

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
For inspiration watch My Vegan Kitchen Tour with Shir Levi (runtime 9:58)

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

fruit bowl

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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."

Plant-Based Kitchen

 

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Protein & Dairy Alternatives

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)

nuts for protien

 

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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

Need support? You can lean on us! Sign up for our newsletter for a free plant-based Starter Guide today!

About the Author

Ashley Schaeffer Yildiz is OMD’s Campaign Manager. She is passionate about building a healthy, planet-friendly food system, raising her plant-based family, getting creative in the kitchen, animals, yoga, swimming, and exploring nature.

1 Comment

  • Stephen Matczak

    I recently watched The Game Changers on Netflix and the scientific approach to plant based eating struck a chord with me. I’ve been doing it for a week and a half.

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