Plant-based grocery list and meal plan

I just came up with this list for a friend who is on a plant strong low sodium diet and is eating a unprocessed plant-based diet. I know there are a lot of ways to make this taste better but this was also made for someone with the lowest income that is possible and still be able to reside in NYC. He is also brand new to cooking so I didn’t want to burden him with too many new ingredients and new sauces. What a lot of people do not realize especially veg heads is that natural whole plant fruits and vegetables can be foreign to most humans. The other shocking fact to some is that if you are a smart shopper you can eat all of these foods while on food stamps or below the poverty line.

Shopping list for one person for one week worth of groceries

14Vegetables

Some things to remember is to buy dark leafy greens for iron to fight anemia

veggies to get are

broccoli,

kale,

mustard greens,

Swiss chard,

cucumbers,

carrots, radishes, tomatoes,artichokes,cauliflower,

Brussels sprout,eggplant, mushrooms, salad greens,

sweet potatoes onions, corn,(roasting potatoes)

 

14Fruits Go to the market and try fruits in season they are cheaper some fruits to get are Apples, Melons, Bananas, berries, plums, apricots, nectarines, oranges, limes, lemons,

There are many more fruits and vegetables, buy and eat as many as you would like they are all good for you.

Oats and grains

Old fashioned oats for oatmeal

Bread should say 100%whole wheat if it doesn’t do not eat it.

Brown rice, quinoa

Brown rice pasta or 100%whole wheat pasta

Proteins

Quinoa, Lentils, Beans, black, pinto, kidney all beans are good for you, hummus

Almond milk, soy milk, coconut milk,

Protein is in everything as long as you are eating whole plant based foods you are getting protein here are some examples Watercress 84%, Mushrooms 56%, Spinach 50%, Sprouts 35+

  • Kidney Beans 58%, Navy Beans 37%, Soybeans 35% Wheat Germ 26%, Rye 18%, Oatmeal 17%, Pumpkin Seeds 18%, Sunflower Seeds 16%, Cantaloupes 10%, Peaches 9%, Oranges 8%

 

Sauces and condiments

Most are very high in sodium and corn syrup/sugar read the labels

Spaghetti sauce, low sodium soy sauce, mustard, salt and pepper, hot sauce, apple cider vinegar, lime and lemon, balsamic vinegar, nutritional yeast, ketchup

 

Breakfast

-Cereal/oatmeal with fruit almond milk add some ground flax seed

-breakfast smoothie 1 cup of spinach, almond milk, berries, banana, tablespoon of ground flax seed

Lunch

-Biggest salad of your life Start with a bed of kale & spinach, throw on other veggies such as carrots, mushrooms, cauliflower, snow peas, green beans, tomatoes … then some beans, nuts and/or seeds … top with avocado.  For sauce braggs aminos, lemon juice, apple cider vinegar

-Kale salad chopped with cut up apples, berries, and squeezed lemon

-garden salad spinach, tomatoes, cucumber and carrots

Snacks

-Cut fruit

– veggies dipped in hummus

-blended frozen banana or fruit for a sorbet/ice cream only if you make it

Dinner

all options below need to include a large portion of dark leafy greens

Burritos, with kale

Spaghetti, with chopped kale or spinach in the sauce

– Quinoa/brown rice and veggies (mushrooms, onions, corn, peas, cabbage)

– Rice and beans with corn and onions kale and hot sauce

-pizza toast whole wheat bread, tortilla or baked potato put spaghetti sauce and cooked spinach on top and add cooked veggies like onions, olives, eggplant, squash, broccoli

-Tofu/mashed potatoes cut and boil potatoes until soft cut or smoosh with a fork add fresh chopped dill and nutrional yeast or a pinch of salt add some green peas to top it off. Cut tofu drain water and heat in a pan add sauce of choice and eat with potatoes

– Stir fry cook rice and in another pot cook vegetables combine ingredients and maybe some tofu add low sodium soy sauce and eat

I also encourage making large batches and freezing in Ziploc bags here are some that I made for him.

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