Pantry Basics for Plant Based/Vegan Eating

As you transform your kitchen to cater to a more plant-based diet, you want to consider planning for success by always having staple items readily available.  The best part about the list I'm about to share is most are shelf-stable, so you don't have to worry about using them right away or spoilage.  I'll organize these items into separate categories & provide a Google Doc of the list for downloads.

I'll provide links to my personal product favorites--most are either available on Amazon, Trader Joe's, CostCo or a national grocery retailer.

Grains/Pasta

• Pasta--make sure to get different shapes & sizes to make things interesting
• Quinoa
• Couscous
• Rice
• Wild Rice
• Oatmeal--Steel Cut or Old Fashion
• Pancake & Waffle Mix--My favorite is Birch Benders Plant-Based Protein
• Bread Crumbs

Protein

• Tofu
• Tempeh
• Dried and Canned Beans of all kinds (Black, Red, Kidney, Chickpeas)
• Lentils
• Protein Powder, my favorite is YourSuperfoods (click here to save 15% on your order of $25+)

Frozen Items

• Frozen Fruit (For smoothies, desserts, non-dairy yogurt toppings)
• Frozen Veggies (Have a variety for different types of dishes/cuisine types)
• Frozen Edamame (great protein source, addition to many dishes, & great for snacking)
• Frozen Veggie Burritos
• Frozen Veggie Potstickers
• *Meat Substitutes if you like to use this--My favorite brand is Gardein

Nuts & Seeds

• Chia seeds
• Flax seeds (if you grind the seeds, it makes a great egg substitute for baking)
• Hemp seeds
• Pumpkin seeds
• Raw cashews (to make sauces and non-dairy milk)

Nut Butters (if you're not allergic)

• Peanut butter
• Almond Butter
• Mixed Nut Butter
• Tahini 

Sauces

• Curry Sauce
• Stir-Fry Sauce
• Pasta/Spaghetti Sauce 
• Bruschetta (I love the jarred shelf-stable one from Trader Joes) 
• Vegan Pesto
• Veggie broth (I like the powdered and cubes--so easy)
• Hot Sauces
• Soy Sauce

Non-Dairy Milk

• Canned Coconut Milk
• Shelf Stable Oat, Almond, Coconut, Soy, Hemp, etc milk--find the one you like! My personal favorites are Oatly Oatmilk & CostCo Soy Milk (Vanilla or Plain)

Spices & Seasonings

• Himalayan Sea salt
• Seasoned Salt
• Cumin and other spices you may like to cook with
• Nutritional Yeast
• Liquid Smoke
• Apple Cider Vinegar
• Salad Dressings (can be used for salads, pasta or veggie dishes)
• Curry Powder (My favorite is linked)
• Chili Powder
• Taco Seasoning
• Pre-made seasoning packets--many are made for meat, but are "accidentally vegan," such as Shepard's Pie Seasoning & Brown Gravy are just a couple of examples. 

Snacks

• Dried Fruit
• Applesauce (also great as a baking substitute for oil and/or eggs)
• Smoothie Packets, like Nokas 
• Vegan snack bars, like Cliff Bars, GoMacro Bars, etc)
• Vegan Jerky 

Misc Staples

• Onions
• Potatoes--Sweet and/or Regular
• Garlic
• Jarred Salsa
• Olives
• Marinated Artichoke Hearts
• Jarred Roasted Bell Peppers (Frozen ones work well too)
• Vegan Butter
• Coconut Oil or Avocado Oil (Spray types are my favorite)
• Maple Syrup
• Canned Beans
• Canned Soups (I really like Amy's--available at most grocery stores, Target and CostCo)
• Microwavable Curry Packets (Ready to Eat Meals)
• Microwaveable Rice (Lots of varieties to choose from) 
• Popping Corn