Fruit:
- apples
- bananas
- oranges
- avocados
- dried fruit
Vegetables:
- lemons
- spinach
- cucumbers
- carrots
- kale
- broccoli
- onions
- peppers
- ginger
- garlic
- green beans
- mushrooms
- squash
- potatoes
Protein:
- lentils
- spirulina
- soy-based tempeh
- nut butter
- tahini
- veggie burgers
- beyond burgers
Fridge Staples:
- almond milk
- vegan butter
- sauerkraut
- pesto
- vegan mayo
- hummus
- vegan yoghurt
- salsa
- vegan cheese
- condiments
Pantry Items:
- chia seeds
- maple syrup
- flaxseeds
- cacao nibs
- nuts
- shredded coconut
- seeds
- coconut aminos
- honey
- apple cider vinegar
Canned Foods/Non-Perishables:
- tomato sauce
- apple sauce
- tomato paste
- almond milk
- beans
- coconut water
- chickpeas
- vegetable broth
- coconut milk
Pasta & Grains:
- quinoa
- GF rolled oats
- rice
- GF steel-cut oats
- GF pasta
- GF granola
- GF seeded
- rice cakes
- bread
- brown rice wraps
Freezer:
- pre-chopped veggies
- fruit (blueberries/mixed, etc.)
- cauliflower gnocchi
Snacks & Chips:
- popcorn
- roasted seaweed
- bars
- seeded crackers
- tortilla chips
Other:
- water & tea
- GF baking ingredients
- Himalayan salt & black pepper
- olive or avocado oil
- nutritional yeast
Tips for Saving at the Grocery Store
- Shop the perimeter. You will find the freshest whole foods around outside of the store (produce, meats, dairy).
- Buy in bulk when possible. You don’t have to buy the gallon jug of ketchup, but be conscious of when you are paying for extra packaging. For example, applesauce in a jar is much cheaper per ounce than individual applesauce cups.
- Compare + contrast. Many stores will put the price per ounce in the corner of the price tag-this makes it easy to compare products that come in different-sized packages.
- Don’t be afraid to buy the store brand. You will pay extra for the name brand on the label, not necessarily for a better product.
- Keep it simple. Remember, convenience is costly and extra packaging = extra price.
- Be attentive to marketing claims. Products are covered with symbols, buzzwords, and health claims. Sometimes they are helpful, but they can often be misleading. For example, Oreos are ‘plant-based’ and gummy worms are ‘fat-free, but it doesn’t make either healthy.
- Check ingredients. If there are 6 or more – or if there are any you can’t pronounce – it best to skip it.
