Best Plant-Based Shopping List Handout

cooking
Written By Judy Doherty, MPS, PCII

Here is a shopping list that features many delicious ingredients for plant-based meals.Fruit- Choose a variety of fruits in season for snacks and dessertsVegetables - Consider a variety of vegetables in season that can be served raw or cookedDressings are important for serving raw and cooked vegetables to make them more appealing. You can make your own with oils and flavored vinegar or visit the produce aisle of your grocery store for some creative options. Of course, the salad dressing aisle is a great place to stop.For protein options, consider beans, nuts, nut butter, tofu, veggie burgers, and other meat analogs found in the freezer. Try to choose items that are not too high in sodium.Whole grains add satiating fiber and variety to any meal! If you cook them ahead of time you can serve them with meals, make bases to bean dishes, and add them to soups.This shopping list will provide you with basic ingredients that are ready to make a variety of meals in a snap!Use these for over 25 different meal ideas including:

  1. Bowls
  2. Pasta
  3. Bean Soups
  4. Split Pea Soup
  5. Lentil Soup
  6. Minestrone
  7. Burritos
  8. Tacos
  9. Sandwiches
  10. Veggie Burgers
  11. Chick Pea Stew
  12. Beans and Rice
  13. Lentils and Grains
  14. Roast Vegetables
  15. Grilled Vegetables
  16. Lasagna
  17. Stuffed Peppers
  18. Chili
  19. Kabobs
  20. Grilled Tofu
  21. BBQ Tempeh
  22. Nut Butter Toast
  23. Avocado Toast
  24. Vegetarian Paella
  25. Vegetarian Risotto
  26. Stuffed Zucchini
  27. Stir Fry With Tofu
  28. Polenta

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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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Ideas for Plant Based Meals
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