Food Shopping and Meal Prep
Set yourself up for success
A new way of eating means rethinking your shopping habits and making some changes around the kitchen. Being prepared is key. You can take baby steps or go all in — every bit helps!
Want some personalized guidance? Join our next Plant Powered Jumpstart or request a Lifestyle Mentor for one-on-one peer support.
Your Guide to Food Shopping
Going to the grocery store with health in mind can feel overwhelming at first — but over time, you’ll become more confident. You’ll be able to streamline your shopping and skip entire aisles filled with less nutritious foods. These tips will help you get there:
Tip one
Find your favorites
When you’re getting started, look for plant foods you already enjoy or know how to prepare. Later, you can add a variety of “new to you” foods as you settle into this way of eating. Make it a goal to try at least one new plant food each week.
Tip two
Stock up on produce
By spending most of your time and money in the produce section, you’ll come home with the nutrients you need to thrive. Fill your cart with a rainbow of fresh fruits and vegetables. You can buy pre-washed bagged greens or frozen veggies to cut down on prep time at home.
Tip three
Check the labels
Most packaged foods are heavily processed. Reading the labels (primarily the nutrition facts and ingredients list) is key to finding wholesome pantry staples. Look for whole grains, no added oils, and low added sugar and sodium — and don’t assume words like “natural” or “organic” are signs of healthy contents.
Tip four
Head to the freezer aisle
While there are loads of processed foods here (hello, frozen meals and ice cream!), you’ll also find frozen fruits and vegetables with little to no added ingredients. Frozen fruits like mango and blueberries make a delicious snack or breakfast topping. Frozen vegetables are the perfect addition to soups and stir-frys. Some varieties of 100% whole-grain, preservative-free bread can also be found in the freezer section.
Tip five
Be budget-minded
A plant-based diet can be a win for your wallet. Here’s how to make the most of your dollar:
- Shop for in-season produce, especially in the colder months.
- Choose whole fruits and vegetables over pre-cut ones which can be pricier.
- Buy grains and beans in bulk when possible.
- Make your own sauces and salad dressings — they’re quick and easy (and they taste better, too!).
- Gradually build your pantry of spices and other shelf-stable ingredients.
- Make substitutions based on your budget. Frozen mango is often less expensive than fresh, for example, and ground flaxseed is cheaper than chia seeds.
Pantry Checklist
- Brown rice, wheat berries, or buckwheat groats — these are “intact whole grains”
- Steel-cut or rolled (“old-fashioned”) oats
- Whole wheat or bean pasta
- Canned beans, no added salt or low-sodium
- Dry lentils, chickpeas, or other legumes
- Varieties of sweet and/or white potatoes
- Canned tomatoes and tomato sauce, with no added oils and salt or low-sodium
- Vegetable broth, low-sodium
- Raw nuts and seeds, or dry-roasted without oil, sugar, or salt
- Nut or seed butters without added oils, sugar, or salt
- Unsweetened applesauce
- Dried fruits to turn into pastes (like dates or apricots)
- Date sugar or syrup
- Vinegars, low-sodium salsa, low-sodium soy sauce or tamari, tomato paste, minced garlic in a jar, nutritional yeast
- Spice mixes or blends: Italian, curry, tandoori, taco seasoning, pumpkin spice, Cajun, creole, “poultry” (check for added salt and unnecessary preservatives)
Organize Your Kitchen
Tip one
Clean out your pantry and fridge
Donate or discard foods you want to avoid, including:
- Sweets like candies, cookies, cakes
- Cow’s milk and cheeses
- Eggs
- Shelf-stable products like beef jerky and canned fish
- White bread, white rice, white pasta — you can replace these with whole-grain options
- Refined sugars like white or cane sugar and various syrups
If giving away, composting, or throwing out food isn’t ideal for you and your budget, slowly use them up as you build up your stores of healthier foods.
Tip two
Reorganize!
If you’ve never made a home for whole grains or beans in your pantry, stake out new territory for these wholesome staples. Repurpose the butter drawer or egg bin in your fridge. Think about what you need quick access to on the countertop, or change up your spice cabinet.
If you choose to keep non-plant-based foods around (or if your family members require it), move them into harder-to-reach places or designated cabinets where they’re out of sight. Organize in a way that makes sense to you!
Tip three
Get the right tools for the job
Whether you’re a seasoned cook or a newcomer, kitchen tools can make a real difference in meal prep. No need for high-end tools, although some plant-powered folks swear by a great chef’s knife, a high-speed blender, and a pressure cooker. Here’s our list of the most useful tools to prioritize:
- Sharp knives and a sturdy cutting board.
- Mixers and blenders, like a food processor, a high-speed blender (with large and small cups), and an immersion blender.
- Trusty cookware: stainless steel pots and pans, enamel-coated cast iron, or ceramic cookware, which can be costly but doesn’t have “forever chemicals” like non-stick pans do.
- An electric pressure cooker or slow cooker.
- Small tools like a steamer basket, peeler, garlic press, citrus squeezer, grater/zester, or onion chopper.
Tip four
Learn food storage tricks
If you’re worried about food going bad in your fridge or pantry, consider these basics:
- Many types of fruit can be stored on the counter for a few days. Tomatoes taste best without refrigeration.
- Take cucumbers and bell peppers out of plastic bags so they don’t get moldy in the fridge.
- Refrigerated greens can be washed and bagged to last longer.
- Fresh herbs thrive in a cup with a little water.
- Onions, potatoes, and squash can go in the fridge to prevent sprouting, if you’re not using them up fast enough.
- Store raw nuts and seeds in the fridge or freezer, especially during hot weather.
- Move whole grains, flours, and beans into airtight containers to keep their freshness.
Meal Planning
Plant-powered nutrition fits every culture and occasion!
Looking for cookbooks and meal planning apps? Check out Research & Resources.
