Going on my first Haul, is there anything else I should add?
Was inspired to change my diet due to watching “What the Health”. Going on my first Haul and having trouble creating a grocery list. I usually shop at Aldi, Sam’s Club and sometimes Costco
by imperfectsworld
33 Comments
ashtree35
Try planning what meals you’re going to make throughout the week.
chritztian
Pre bought hummus and crackers aren’t WFPB
a_non_e_mouse_
-Tofu -Quinoa -Chickpeas -Red lentils -Veggie broth / stock / Better than Bouillon for cooking instead of oil
I’d also vote to make your own hummus. I love the PlantYou recipe for it. Cheap as heck when you have all the ingredients on hand. Chickpeas, tahini, garlic, lemon juice, salt.
Cuff_
Focusing pretty hard on vegan and not whole plant foods
Matcha_Maiden
Make sure you check the hummus ingredients that they don’t contain oil. Some of the ‘Mary’s Gone Crackers’ products are oil free as well.
Keep in mind, vegan doesn’t automatically equal healthy. There’s lots of junk food that is vegan, like Oreos. The ingredients are what matters.
sam99871
Nooch + soy sauce = perfect popcorn seasoning
Nandor_De_Laurentis
Black beans, brown rice, nuts, chickpeas. I love chickpeas in my salads, make sure to rinse and dry them really well tho or your salad gets soggy.
i1645
If you get a lot of fresh veggies without a plan they’ll probably go bad. Winter squashes, pumpkins, gourds will last a while on the counter and are versatile, and frozen/canned veggies are not to be underestimated when starting out. Cabbages and root veggies like turnips, carrots, etc last a long time too.
sam99871
Canned beans are a staple for me, as are frozen microwaveable greens. You probably also want some whole grains such as brown rice or hulled (not pearled) barley. I would also get some vegan soup because you can just dump beans, greens, grains and other veggies into it. Plus Prunes are a good snack.
nietzy
Looks pretty good.
Need more calories to sustain you in my view. For example, I buy brown rice and varieties of dry beans and lentils by the pound and fire up my instapot about every other day. Mix in greens, different cut veges etc.
Spices make the meals taste wonderful, so experiment with different spice combos.
WafflerTO
frozen berries
plant-based milk
various beans and whole grains
butterflybeacon
Some protein and whole grains.
Tofu, beans, lentils, veggie broth and coconut milk are all staples for me. As well as farro, quinoa, and both brown and white rice.
I also like to make veggie sandwiches, and usually either make homemade bread or get bakery fresh bread for that. Sometimes I’ll get a meatless meat but a sandwich base could also be a thin slice of seared seasoned tofu or avocado or mashed chickpeas.
A yummy recipe to leave you with: Dijon tofu. Cut the tofu into fair sized pieces, as if you were making a chicken cutlet. Paint the tofu with Dijon mustard, then press into S&P seasoned panko. Pan sear on each side for a minute, then bake for about 20min. I recently made this and instead of painting the tofu I let it marinade in a mix of Dijon and coconut aminos for a few hours before coating in homemade French bread crumbs and the flavor was great. I served this with a side of sautéed kale, shallot, carrot and quinoa, and made a coconut milk mushroom sauce to pour on top.
Good luck!! Don’t overthink it – cooking veg is just as easy if not easier than cooking with meat. It just takes a little bit of creativity – you can most certainly make any of your favorite meat dishes as vegetarian or vegan by switching out the protein with beans/tofu or a hearty root veg.
pawsitively_anon
Definitely more protein sources: beans, chickpeas, lentils, tofu, or beyond meat alternatives (if that’s your jam).
Metro42014
Steel cut oats, miso paste, and beans or lentils.
Steel cut oats are awesome for breakfast (or any meal really).
You can do them sweet with fruit and nuts, or savory with nutritional yeast, miso, greens, and beans or lentils.
I regularly eat some kind of cooked whole grain, some kind of bean, some kind of green, and then spice it up any variety of ways. That way I can keep a bunch of dry staples (beans and grains) and some frozen (greens) and make a whole variety of meals that are healthy, filling, and easy to put together.
I’m currently eating that combo with some (unfortunately not whole food, but decent) BBQ sauce, and I often eat it with mexican or indian spice combinations.
Check out Dr Greger’s Daily dozen app. In it, you’ll find his recommended food groups and proportions to aim for eventually. You can get an idea of what sorts of foods to add by clicking on each recommendation.
Some (relatively low cost) ideas:
Legumes (chickpeas, beans, lentils, and soybeans each have unique benefits)
Intact whole grains (my favorite is hulled barley, but oat groats, rye berries, wheat berries, and sorghum are also excellent for you). Pre-cook them in bulk and freeze them pre portioned.
Leafy green vegetables (kale is king, but a diverse array of leafy greens including arugula, broccoli sprouts, various lettuces, and small amounts of spinach is even better than one alone).
Cruciferous vegetables (cabbage, kale, broccoli, cauliflower, Brussel sprouts). You can get them, wash them, chop them and freeze them in portion sizes.
ElectronGuru
Nutrition yeast makes a great popcorn topping
Costco has a great nut mix in a red bag. No salt or oil.
They also have a good nut butter, with no salt or oil. Look for the brown lid
They also started carrying steel cut oats and hemp seeds
DrawComprehensive621
Lentils, chickpeas, dates, chia seeds, flaxseed
shy-bae
More focus on beans grains and legumes and less on “organic fresh vegetables” or you’re going to be hungry and poor very fast. Find a meal plan first and base your groceries on it.
Also wtf is vegan hummus
ZealousidealCost4594
My shopping list is as follows and dependant on what I already have available. I’m less focussed on meal planning but have lots of go-to’s that can be created.
Protein: Selection of lentils, chickpeas, beans (tins or dried) firm tofu.
Cupboard classics: Vegan stock cubes, nutritional yeast, tinned tomato’s and sundried, some good herbs and spices, a few vegan condiments maybe mayo. Oat milk, dried fruit, maple / agave syrup.
Snacks: lots of hummus, falafels, fruit, dairy free yoghurt.
All the fruits and vegetables. A mix of root and salad / mix veg nothing too fancy. Onions are a must for bases for many dishes. Frozen are fine.
inadequatelyadequate
Vegan hummus? Make your own! It’s just chickpeas lemon juice avocado oil and spices in a blender or processor
Frozen fruit
Squash
Flax seed/ground flax
Medjool dates
Microgreens/sprouts
Lentils
Basalmic vinegar/apple cider vinegar
Chickpeas (dry) to make chickpea flour
Acipenserid
I mean what are your meals going to look like? I would just plan out what you want to eat for each meal and go from there. Is this just for snacking?
BookishBug
Congratulations on the change! I think adding beans and grains to your list can open up some possibilities. At this point, I use my instapot multiple times per day. You might want to wait and see how you like the bean life before shelling out for one, but if you already have one, you are set!
Mysterious_Key_4711
Avocado oil, olive oil, rice, dried or canned beans, all good pantry items to have on hand.
wild_vegan
Popcorn is next to Godliness, but you may want to expand your list of staples to include other grains, beans, and/or tubers.
Semipreciousorgo
Beans ( black and chick pea), sweet potato, lentils. Id also suggest writing out what veggies your going to grab and having a plan. You don’t want to end up buying something your going to throw away
toadstoolfae3
Most hummus is already vegan, is it not?
ballbusta-b
Beans!! All the beans.
ttrockwood
Costco
Organic isn’t as important as more veggies and fruit so if you can’t afford all organic (I can’t!) focus on the “dirty dozen” as a priority
***make a rough meal plan BEFORE shopping so you end up with proper meals not just random groceries
– add beans or lentils – add tofu – mixed nuts – and raw cashew pieces – nutritional yeast probably best to order online it isn’t at aldi or costco – buy Kirkkland brand shelf stable soy milk
EquivalentNo6141
Lentils, tofu, greens
pakora2
I shop at Aldi a lot, stock varies store to store but here are my recommendations: Cilantro, Green onions, lemons, limes, Fruit (bananas, grapes, oranges etc), Romain lettuce, Bag of Kale, Carrots, Cauliflower, baby bella mushrooms, Other veg of choice, onions, garlic, ginger, cabbage, Old Fashioned Oats, Tofu, canned tomatoes (if you are ok with some salt), canned beans including chickpeas to make hummus, Brown Rice, Quinoa, dry beans (if you think you will cook them), dry lentils, Balsamic Vinegar, Apple Cider Vinegar, Dijon Mustard, Spicy Brown Mustard, They have a pretty decent whole grain super seed loaf of bread (might not be strictly wfpb), corn tortillas, whole wheat spaghetti, chickpea pasta (rotini or penne), Veg Broth (if ok with sodium), spices of choice if your home pantry is lacking, flax seeds, chia seeds, sometimes you can find coconut sugar and whole wheat flour but not always. Aldi has a tasty affordable oat milk but it does have some sugar and oil so up to you how strict you want to be., Frozen veg is all good, I normally get spinach and broccoli, frozen mixed berries. Then check the special aisles for things, they have some pretty wfpb vegan soups right now that looked pretty good. Sometimes you can also find lentil lasagna sheets- if you see these grab them! Happy Shopping!
33 Comments
Try planning what meals you’re going to make throughout the week.
Pre bought hummus and crackers aren’t WFPB
-Tofu
-Quinoa
-Chickpeas
-Red lentils
-Veggie broth / stock / Better than Bouillon for cooking instead of oil
I’d also vote to make your own hummus. I love the PlantYou recipe for it. Cheap as heck when you have all the ingredients on hand. Chickpeas, tahini, garlic, lemon juice, salt.
Focusing pretty hard on vegan and not whole plant foods
Make sure you check the hummus ingredients that they don’t contain oil. Some of the ‘Mary’s Gone Crackers’ products are oil free as well.
Also- instead of raisins I’d get Dates!
Try whole grains too, maybe beans. As someone else mentioned try meal planning
Keep in mind, vegan doesn’t automatically equal healthy. There’s lots of junk food that is vegan, like Oreos. The ingredients are what matters.
Nooch + soy sauce = perfect popcorn seasoning
Black beans, brown rice, nuts, chickpeas. I love chickpeas in my salads, make sure to rinse and dry them really well tho or your salad gets soggy.
If you get a lot of fresh veggies without a plan they’ll probably go bad. Winter squashes, pumpkins, gourds will last a while on the counter and are versatile, and frozen/canned veggies are not to be underestimated when starting out. Cabbages and root veggies like turnips, carrots, etc last a long time too.
Canned beans are a staple for me, as are frozen microwaveable greens. You probably also want some whole grains such as brown rice or hulled (not pearled) barley. I would also get some vegan soup because you can just dump beans, greens, grains and other veggies into it. Plus Prunes are a good snack.
Looks pretty good.
Need more calories to sustain you in my view. For example, I buy brown rice and varieties of dry beans and lentils by the pound and fire up my instapot about every other day. Mix in greens, different cut veges etc.
Spices make the meals taste wonderful, so experiment with different spice combos.
frozen berries
plant-based milk
various beans and whole grains
Some protein and whole grains.
Tofu, beans, lentils, veggie broth and coconut milk are all staples for me. As well as farro, quinoa, and both brown and white rice.
I also like to make veggie sandwiches, and usually either make homemade bread or get bakery fresh bread for that. Sometimes I’ll get a meatless meat but a sandwich base could also be a thin slice of seared seasoned tofu or avocado or mashed chickpeas.
A yummy recipe to leave you with: Dijon tofu. Cut the tofu into fair sized pieces, as if you were making a chicken cutlet. Paint the tofu with Dijon mustard, then press into S&P seasoned panko. Pan sear on each side for a minute, then bake for about 20min. I recently made this and instead of painting the tofu I let it marinade in a mix of Dijon and coconut aminos for a few hours before coating in homemade French bread crumbs and the flavor was great. I served this with a side of sautéed kale, shallot, carrot and quinoa, and made a coconut milk mushroom sauce to pour on top.
Good luck!! Don’t overthink it – cooking veg is just as easy if not easier than cooking with meat. It just takes a little bit of creativity – you can most certainly make any of your favorite meat dishes as vegetarian or vegan by switching out the protein with beans/tofu or a hearty root veg.
Definitely more protein sources: beans, chickpeas, lentils, tofu, or beyond meat alternatives (if that’s your jam).
Steel cut oats, miso paste, and beans or lentils.
Steel cut oats are awesome for breakfast (or any meal really).
You can do them sweet with fruit and nuts, or savory with nutritional yeast, miso, greens, and beans or lentils.
I regularly eat some kind of cooked whole grain, some kind of bean, some kind of green, and then spice it up any variety of ways. That way I can keep a bunch of dry staples (beans and grains) and some frozen (greens) and make a whole variety of meals that are healthy, filling, and easy to put together.
I’m currently eating that combo with some (unfortunately not whole food, but decent) BBQ sauce, and I often eat it with mexican or indian spice combinations.
Sourdough bread, nut butter, whole wheat pasta/brown rice, marinara
Check out Dr Greger’s Daily dozen app. In it, you’ll find his recommended food groups and proportions to aim for eventually. You can get an idea of what sorts of foods to add by clicking on each recommendation.
Some (relatively low cost) ideas:
Legumes (chickpeas, beans, lentils, and soybeans each have unique benefits)
Sweet potatoes (purple is preferred)
Ground flax seeds
Spices! (Cumin, fenugreek, cardamom, Ceylon cinnamon, dried turmeric and dried ginger powder).
Hemp hearts
Frozen berries (organic)
Intact whole grains (my favorite is hulled barley, but oat groats, rye berries, wheat berries, and sorghum are also excellent for you). Pre-cook them in bulk and freeze them pre portioned.
Leafy green vegetables (kale is king, but a diverse array of leafy greens including arugula, broccoli sprouts, various lettuces, and small amounts of spinach is even better than one alone).
Cruciferous vegetables (cabbage, kale, broccoli, cauliflower, Brussel sprouts). You can get them, wash them, chop them and freeze them in portion sizes.
Nutrition yeast makes a great popcorn topping
Costco has a great nut mix in a red bag. No salt or oil.
They also have a good nut butter, with no salt or oil. Look for the brown lid
They also started carrying steel cut oats and hemp seeds
Lentils, chickpeas, dates, chia seeds, flaxseed
More focus on beans grains and legumes and less on “organic fresh vegetables” or you’re going to be hungry and poor very fast. Find a meal plan first and base your groceries on it.
Also wtf is vegan hummus
My shopping list is as follows and dependant on what I already have available. I’m less focussed on meal planning but have lots of go-to’s that can be created.
Protein: Selection of lentils, chickpeas, beans (tins or dried) firm tofu.
Fats: seeds and nuts, peanut butter, olive oil, tahini (for homemade hummus)
Carbs/ Root veg: rice, quinoa, potatoes (sweet and normal) occasionally bread, wraps, pasta. Porridge oats.
Cupboard classics: Vegan stock cubes, nutritional yeast, tinned tomato’s and sundried, some good herbs and spices, a few vegan condiments maybe mayo. Oat milk, dried fruit, maple / agave syrup.
Snacks: lots of hummus, falafels, fruit, dairy free yoghurt.
All the fruits and vegetables. A mix of root and salad / mix veg nothing too fancy. Onions are a must for bases for many dishes. Frozen are fine.
Vegan hummus? Make your own! It’s just chickpeas lemon juice avocado oil and spices in a blender or processor
Frozen fruit
Squash
Flax seed/ground flax
Medjool dates
Microgreens/sprouts
Lentils
Basalmic vinegar/apple cider vinegar
Chickpeas (dry) to make chickpea flour
I mean what are your meals going to look like? I would just plan out what you want to eat for each meal and go from there. Is this just for snacking?
Congratulations on the change! I think adding beans and grains to your list can open up some possibilities. At this point, I use my instapot multiple times per day. You might want to wait and see how you like the bean life before shelling out for one, but if you already have one, you are set!
Avocado oil, olive oil, rice, dried or canned beans, all good pantry items to have on hand.
Popcorn is next to Godliness, but you may want to expand your list of staples to include other grains, beans, and/or tubers.
Beans ( black and chick pea), sweet potato, lentils. Id also suggest writing out what veggies your going to grab and having a plan. You don’t want to end up buying something your going to throw away
Most hummus is already vegan, is it not?
Beans!! All the beans.
Costco
Organic isn’t as important as more veggies and fruit so if you can’t afford all organic (I can’t!) focus on the “dirty dozen” as a priority
***make a rough meal plan BEFORE shopping so you end up with proper meals not just random groceries
– add beans or lentils
– add tofu
– mixed nuts
– and raw cashew pieces
– nutritional yeast probably best to order online it isn’t at aldi or costco
– buy Kirkkland brand shelf stable soy milk
Lentils, tofu, greens
I shop at Aldi a lot, stock varies store to store but here are my recommendations: Cilantro, Green onions, lemons, limes, Fruit (bananas, grapes, oranges etc), Romain lettuce, Bag of Kale, Carrots, Cauliflower, baby bella mushrooms, Other veg of choice, onions, garlic, ginger, cabbage, Old Fashioned Oats, Tofu, canned tomatoes (if you are ok with some salt), canned beans including chickpeas to make hummus, Brown Rice, Quinoa, dry beans (if you think you will cook them), dry lentils, Balsamic Vinegar, Apple Cider Vinegar, Dijon Mustard, Spicy Brown Mustard, They have a pretty decent whole grain super seed loaf of bread (might not be strictly wfpb), corn tortillas, whole wheat spaghetti, chickpea pasta (rotini or penne), Veg Broth (if ok with sodium), spices of choice if your home pantry is lacking, flax seeds, chia seeds, sometimes you can find coconut sugar and whole wheat flour but not always. Aldi has a tasty affordable oat milk but it does have some sugar and oil so up to you how strict you want to be., Frozen veg is all good, I normally get spinach and broccoli, frozen mixed berries. Then check the special aisles for things, they have some pretty wfpb vegan soups right now that looked pretty good. Sometimes you can also find lentil lasagna sheets- if you see these grab them! Happy Shopping!