My Shopping Guide & List

Hello everyone, I thought I would give you some ideas on what to go shopping for if you are trying to transition towards a more plant based unprocessed lifestyle, or just want healthier ideas, this will be updated as I find new things or if I forgot something, so check back periodically. These are just some basics, obviously feel free to include other healthy items :)
 

A few things to remember:

-Dry beans are cheaper than canned, and are better for you since a lot of cans contain the bpa lining, some are also higher in sodium than dried or have extra ingredients, some may not have used proper cooking methods and can cause tummy upset. Canned is ok if you need it for back up, I like to get a couple "no salt added, bpa free lining" cans just in case, for when you forget to soak your beans or need a quick meal.

-Frozen fruits and veggies can also make things easier and cheaper for you. I don't like the extra packaging but they are nice to have on hand if the regular produce isn't looking too fresh, or if you are too busy to get to the store again within the week. Obviously some are essential like frozen corn etc.

-Buy ingredients that you will only be using for the week, you don't have to buy everything on the list all at once, otherwise you wont be able to eat it before it goes bad, and will cost too much. Just think of staples like brown rice, and some fruits and veggies/leafy greens to last you about 3 days or so. It helps to plan out your meals so you get only what you need.

-Try to not buy roasted nuts/seeds, these are usually cooked at higher temperatures and/or with oils, and no longer have the nutritional enzymes, instead buy them raw, soak them over night, and dehydrate them at a lower temperature, or buy them sprouted.

-Buy organic when possible to reduce the amount of pesticides etc. You can also spray your produce with white distilled vinegar to help clean them before you rinse, or let them soak in vinegar and water for a few mins, this will help remove any residue and dirt, it will not alter the flavor, and just remember the pesticides and chemicals are also in the dirt and when the food grows it's inside and can't be washed off.

*Click Here to see what pesticides were found on certain foods and the harm they cause.

*Click here for a very informative website about the benefits of some foods, how to store them, and the nutritional information.

*Check out my favorite websites for more food and product info, also recipes, and cooking tips.

Shopping List:

Veggies:

Kale  
Spinach
Collards
Swiss Chard
Any other leafy green            

Broccoli

Carrots

Onion

Sweet Potato
Red Potatoes
Other Potatoes

Frozen veggies

Celery

Zucchini
Cucumber
Bell Peppers

Squash

Asparagus

Cabbage

Brussels Sprouts

Other

Fruits:

Bananas

Berries

Oranges

Apples

Dried apricots, preservative free

Raisins

Dates

Pineapple

Tomato

Avocado

Other

Grains:

Brown Rice

Pasta, whole grain

Corn meal, no other ingredients

Whole wheat flour

Oats, old fashioned, or steel cut

Bread, sprouted, or whole grain (or make your own)

Quinoa

Beans/Lentils:

Kidney beans

Split Peas
Red Lentils

Pinto beans

Navy beans

Black beans
Garbanzo/Chickpeas
Other

Nuts/Seeds:

Walnuts
Almonds

Sunflower seeds

Pepitas

Chia seeds

Flax meal

Hemp seeds
Tahini (sesame seed paste)

Sauces/Condiments:

Maple Syrup

Mustard

Molasses

Apple cider vinegar (unprocessed, with the "mother")

Hummus (I get wild garden brand when I don't make my own, it has the best ingredients)

Drinks:

Herbal Tea

Herbal natural coffee/tea like Teeccino or Pero

Seasonings:

Garlic

Dill

Italian seasoning

Bay leaf

Cinnamon

Parsley
Cilantro

Chili powder

Cumin
Turmeric
Mrs.Dash

Himalayan Salt

Miscellaneous:

Dulse

Cocoa Powder
Carob Powder

Pre-Packaged Foods:

Tomato sauce, no salt added

Tomato diced, no salt added

Sprouted or whole grain tortillas

Salsa

Milk substitute, I prefer westsoy unsweetened soy milk (I try to stay away from the ingredient carageenan, and fortified foods, better to make your own)

Applesauce
Corn tortillas
Other oil free tortillas
 

Supplements:
Vitamin B12 (methylcobalamin)

Tools/Tips:

• Reusable bags, for produce and checking out
• Jars
• Other containers
• Choose glass over plastic
• Try to buy in bulk at a co-op to reduce waste, and you can get only what you need.
• Don't forget the Farmers Market, great for fresh produce.
• I rarely go outside the produce and organic/natural areas at a regular grocery store unless I'm getting something for someone else, my Kavli crackers, or some condiments like pickles or olives even though some pickles contain food coloring, so read labels on everything.

Disclaimer- I am not telling anyone what to eat or do, only showing you what I eat and do, you are following my ideas at your own will, always consult a doctor before taking supplements to make sure you need them.