What can you eat on a plant-based diet?

Vegetables, fruit, beans, lentils, whole grains, nuts, seeds and foods made from them such as tofu and tempeh. A strictly plant-based diet leaves out meat, fish, dairy and eggs. Some people eat mostly plants and include small amounts of animal foods.

What should be on a plant-based grocery list?

Fresh and frozen vegetables and fruit, beans and lentils (dry or canned), tofu or tempeh, whole grains such as rice and oats, nuts and seeds, unsweetened plant milk, and pantry basics such as canned tomatoes, broth, spices and oil.

Is a plant-based grocery list the same as a vegan list?

They are close. A vegan diet excludes all animal products, and so does this list. Some people who say plant-based still eat small amounts of eggs, dairy or fish, so adjust the list to your own diet.

How much does a plant-based week cost?

It depends on where you live and where you shop, so we do not quote prices. Dry and canned beans, lentils, rice and oats are inexpensive, and frozen vegetables help keep the cost down.

Plant-Based Grocery List: A Week of Groceries for 2

Updated October 21, 2026

A plant-based grocery list is built around vegetables, fruit, beans, lentils, whole grains, nuts and seeds, with tofu or other plant proteins for variety. This list covers a week for 2 adults, grouped by store section, with quantities worked out so you buy enough without a lot of waste. It contains no meat, fish, dairy or eggs. Some people eat a mostly plant-based diet and include a little of those; you can add them to the list.

In short: below you will find the full list, how to build plant-based dinners around a base, and ways to keep the list affordable, and a button to put the whole list on your phone. Check off what you already have first, then shop.

Add this list to your phone

Talklist keeps your list sorted by store section as you shop, lets you check items off, and lets you share it with whoever else is shopping. You can also add anything missing by saying it out loud: "two cans of coconut milk, a block of tofu and a bunch of kale".

The plant-based grocery list

Quantities are approximate and start at 2 people; change the number above and they update. Items marked (optional) are nice to have, not essential. Make it yours: the list has no animal products. If you also eat eggs, dairy or fish, add them. Skip anything you are allergic to or do not enjoy.

Fruit and vegetables

Spinach, 2 bags
Kale, 1 bunch
Broccoli, 2 heads
Cauliflower, 1 head (optional)
Zucchini, 2
Bell peppers, 3
Tomatoes, 4
Cucumber, 2
Carrots, 1 lb
Sweet potatoes, 3 lb
Potatoes, 3 lb
Onions, 3
Garlic, 2 heads
Mushrooms, 8 oz
Avocados, 3
Lemons, 3
Limes, 2
Salad greens, 2 bags
Bananas, 6
Apples, 4
Berries, 1 container
Fresh herbs, 1 bunch (optional)
Fresh ginger, 1 (optional)

Dairy and eggs

Unsweetened plant milk (oat, soy or almond), 1/2 gal
Plant-based yogurt, 24 oz (optional)
Hummus, 1 container (optional)

Bakery

Whole grain bread, 1 loaf
Whole wheat tortillas, 1 pack (optional)
Pita bread, 1 pack (optional)

Pantry

Firm tofu, 28 oz
Tempeh, 8 oz (optional)
Seitan, 8 oz (optional)
Brown rice, 2 lb
Quinoa, 1 lb
Rolled oats, 1 canister
Whole wheat pasta, 1 lb
Lentils, 1 lb
Chickpeas, 3 cans
Black beans, 3 cans
Kidney beans, 2 cans (optional)
Canned tomatoes, 3 cans
Vegetable broth, 2 cartons
Coconut milk, 2 cans (optional)
Almonds, 8 oz
Walnuts, 8 oz (optional)
Peanut butter, 1 jar
Tahini, 1 jar (optional)
Chia seeds, 1 bag (optional)
Flax seeds, 1 bag (optional)
Nutritional yeast, 1 container (optional)
Dates, 8 oz (optional)
Soy sauce, 1 bottle
Olive oil, 1 bottle
Spices (cumin, paprika, turmeric), 1 pack
Coffee, 12 oz

Frozen

Edamame, 1 bag
Frozen vegetables, 2 bags
Frozen fruit, 2 bags
Frozen veggie burgers, 1 box (optional)

Drinks

Sparkling water, 1 pack (optional)

Household

Paper towels, 1 roll (optional)
Dish soap, 1 (optional)

Ready to shop? Add the list to your phone

How to plan a plant-based week

Build dinners on a base. Grains such as rice, quinoa or whole wheat pasta, plus a protein (beans, lentils or tofu) and a lot of vegetables, cover most dinners.
Cook once, eat twice. A big pot of beans, lentils or soup makes lunch for the next day.
Keep protein varied. Rotate beans, lentils, chickpeas, tofu and nuts so you are not eating the same thing every day.
Use frozen vegetables and fruit. They keep for months and are handy when the fresh produce runs out.
Stock a few flavor items. Soy sauce, spices, lemons, garlic and nutritional yeast make simple food taste good.

Keeping the list affordable

Buy dry or canned beans and lentils. They are inexpensive and filling.
Choose in-season produce. It tends to taste better and cost less.
Buy grains and nuts in larger packs if you will use them.
Plan your meals first. A short list built around your meals wastes less food.

This list is a general shopping guide, not nutrition or medical advice. If you cut out all animal products, ask a doctor or registered dietitian about nutrients such as vitamin B12.