additional grocery lists
https://www.vegan-nutritionista.com/first-vegan-grocery-list.html First Vegan Grocery List
1. Steel cut oats or oat bran
2. Flax seeds or flax meal
3. Dried fruit like cranberries, raisins, cherries, blueberries
4. Pears
5. Whole wheat penne pasta
6. Tomatoes
7. Frozen spinach
8. Carrots
9. Lettuce
10. Olive oil
11. Garlic
12. Whole Wheat Bread
13. Balsamic Vinegar
14. Dijon Mustard
15. Tomatoes
16. Banana pepper
17. Fresh Basil
18. Pinto Beans
19. Bananas
20. High-fiber cereal (we like Nature's Path and Kashi brands)
21. Black Beans
22. Green Pepper
21. Red onion
22. Soy milk (or other nondairy milk)
23. Fresh spinach
24. Almonds
25. Mango
26. Crackers (tasty and healthy ones are Mary's Gone Crackers brand)
27. Nut-butter--just nuts crushed, not the kind with added ingredients (peanut or almond)
28. Whole Grain pasta
29. Tempeh
30. Kale
31. Whole Grain Lasagna Pasta
32. Firm or Extra-Firm Tofu
33. Broccoli
34. Berries
35. Whole wheat pita bread
36. Bulgur
37. Quinoa
38. Cannellini Beans
39. Green onions
40. Cantaloupe
41. Fresh parsley
42. Fresh mint
43. Whole wheat spaghetti
44. Green lentils
45. Brown Rice
46. Butternut squash
47. Apples
48. Oranges
49. Sweet potatoes
50. Canned Tomatoes
51.
Curry
Cumin
Oregano
Basil
Cinnamon
Turmeric
Salt
Pepper
52. Nutritional yeast
53. Split peas
54. Balsamic vinegar
55. Pinto beans
56. Romaine lettuce
57. Butternut squash
58. White beans
59. Pineapple
60. Amaranth
61. Almonds
62. Mangos
63. Avocado
- meal calendar
Breakfast
Oatmeal with Dried Fruit, Flax Meal, and Cinnamon
Lunch
Pasta la Caprese
Green Smoothie
Dinner
Split Pea Soup
One piece of Whole Wheat Garlic Bread
Mixed Greens Salad with Balsamic Vinaigrette
Snacks
Apple with Almond Butter (or other nut butter)
Day Two
Breakfast
High-fiber, Low-Sugar Cereal with Almond Milk and Banana
Lunch
Vegan Chili
Cornbread
Caesar Salad
Dinner
Butternut Squash Ravioli
Snacks
Crackers with Nut-Butter
Day Three
Breakfast
Oatmeal with Dried Fruit, Flax Meal, and Cinnamon
Lunch
Roasted Vegetable Sandwich on Whole Grain Bread with White Bean Spread
Dinner
Tropical Quinoa Stir Fry
Snacks
Fruit Smoothie
Day Four
Breakfast
High-fiber Cereal with Nondairy Milk and Banana
Lunch
Three Bean Salad with Whole Grain Pasta and Veggies
Dinner
Whole Wheat Lasagna with Kale and Tofu Ricotta
Steamed Veggies
Snacks
Veggies with Hummus
Day Five
Breakfast
Scrambled Tofu and Whole Grain Toast
Strawberries
Lunch
Bulgur Tabbouli
Hummus with Vegetable Sticks
Dinner
Amaranth Polenta
White Beans Cooked with Garlic and Onions
Snacks
A Few Slices of Melon
Day Six
Breakfast
Whole Wheat Toast with Nut Butter, Maple Syrup, and Raisins
Lunch
Asian Noodle Salad
Spinach Salad with Mangos and Almonds
Dinner
Lentils with Onions and Brown Rice
Sauteed Broccoli
Snacks
Fruit Smoothie
Day Seven
Breakfast
Vegan Pancakes with banana slices
Lunch
Butternut Squash, Apple and Onion Soup
Guacamole with Vegetable Sticks
Slice of Whole Grain Bread
Dinner
Black Bean Burgers
Potato Salad with Lemon Dill Dressing
Veggie Juice
Snacks
Apple or Pear
============
**Carbs**
Gluten-free bread (I like Udi’s brand the most)
Quinoa
Gluten-free crackers
Rice cakes
Tortilla chips
Gluten-free oats
Cereal (I like Rice Chex; the Husband likes Panda Puffs)
**Protein Sources**
Eggs (at least two cartons)
Black, kidney, pinto, and baked beans
Gluten-free tempeh
Tofu
Cashews, almonds, or pistachio nuts
Hummus
Sunflower seed nut butter
Peanut butter (we always buy two, one jar is used for smoothies)
Dairy-free protein powder (not technically a grocery store item but worth mentioning)
Lentils (Trader Joe’s precooked)
**Dairy / ‘Milks’**
Cottage cheese
Greek yogurt
Sliced or shredded cheese
Unsweetened soy milk
**Produce**
Two or three green vegetables (usually two that are good in stir fries and one for roasting)
A berry A ‘hard fruit’ (apples or oranges)
Bananas
Avocados (for the Husband; I’m deathly allergic!)
A starchy vegetable (such as sweet potato)
Spinach
Butter lettuce (not the most nutrient dense but so delicious)
**Condiments + Miscellaneous**
Earth Balance (vegan butter)
Soy creamer
Loose leaf tea
Coffee
Orange juice (we are in an eternal argument of pulp v. pulp free – PULP ALL THE WAY!)
Balsamic salad dressing (so versatile – I use it on salads, sandwiches, and stir fries)
Ketchup, mayo, and mustard
Curry sauce
Salsa
Marinara sauce
Maple syrup
Coconut oil
**Frozen Foods**
Frozen brown rice
A few frozen dinners; usually Trader Joe’s Indian meals
French fries
Frozen vegetables (good in a pinch)
Frozen berries (for smoothies)
http://www.healthytippingpoint.com/2011/02/eat-in-challenge-shopping-cart-earth-fare.html
http://www.healthytippingpoint.com/2011/02/eat-in-challenge-shopping-cart-trader-joes.html
http://www.healthytippingpoint.com/2012/02/my-favorite-trader-joes-products.html
**Staples**
Pap
Pasta
Rice
Noodles
**Tinned food**
Beans (in brine or tomato sauce)
Chickpeas
Fish (Pilchards, Tuna or Sardines)
**Vegetables**
Potatoes
Onions
Tomatoes
Carrots
Cauliflower
Cabbage
Mushrooms
Lettuce
Bell peppers
Spinach
Cucumber
Green beans
Sweet potato
Butternut
Gem squash
Baby marrows
Mealies
-
**Fruits**
Bananas
apples, pears, oranges, naartjies, grapefruit, pineapples in autumn/winter and grapes, mangoes, papayas, watermelons, plums
strawberries
**Meat**
Mixed Chicken portions
Fish fingers
Pork bangers
Fish fillets
Pork chops
Minced meat
Bacon
-
**Condiments**
Salt and Pepper
Tomato Sauce
Mustard
Mayonnaise
Chutney/Atchar
Vinegar
-
**Dairy**
Long life milk
Cheese
Maas/Yoghurt
-
**Spreads**
Margarine
Bovril/Marmite
Jam
Peanut butter
**Cooking & Baking**
Cooking Oil
Flour
Baking powder/yeast
Tomato paste
Stock cubes
Spices
**Drinks**
Tea
Coffee
Sugar
**Pastry**
Puff Pastry
**Sweets**
Jelly
Biscuits
16-oz. bag small whole green lentils ($1.69)
32-oz. bag brown basmati rice ($3.29)
2 large zucchini ($2.99)
3-oz. can of albacore tuna ($1.69)
1 lb. cherry tomatoes ($2.49)
1 lb. chicken tenders ($5.49)
2 lemons ($0.98)
16-oz. container cottage cheese ($1.99)
1 Bosc pear ($0.69)
6-oz. Sorrento arugula-blend ($1.99)
16.5-oz bag whole-grain flour tortillas ($2.29)
15.5-oz can Cuban-style black beans ($1.19)
1 fresh corn cob, husk on ($0.50)
1 green bell pepper ($0.79)
15-oz. can cannellini beans ($0.89)
16-oz. bag whole-grain spaghetti ($1.39)
1 large head cauliflower ($2.49)
12-oz. bag sugar snap peas ($2.99)
1 bag sesame seed bagels ($2.29)
18-oz. container organic multigrain hot cereal ($2.49)
**Breads and grains:**
Small bagels
Whole-wheat tortillas (6-inch size)
Microwaveable brown rice
Plain instant oatmeal
**Dairy and eggs:**
Fat-free cream cheese
Light string cheese
Fat-free veggie cream cheese
Liquid egg whites
Trans fat–free margarine
Nonfat vanilla yogurt
Fat-free milk
**Meats:**
Smoked salmon
Turkey sausage
2 skinless, boneless chicken breasts
3-ounce can albacore tuna
3-ounce pork chop
3-ounce sirloin steak
**Fresh produce:**
1 bunch asparagus
Small baking potato
Strawberries
Dill (for salmon)
garlic
1 onion
1 lemon
1 orange
1 grapefruit
1 cup green beans
1 pear
1 ear of corn
Baby carrots
Fresh salsa
Grapes
Zucchini
Blueberries
Cucumbers
Tomatoes
Red bell pepper
Romaine lettuce
Salad greens (mesclun or baby green mix)
Melon (cantaloupe or honeydew)
**Frozen items:**
Edamame
**Snack aisle:**
Black-bean dip
Raisins
Plain popcorn (microwave or kernel)
Almonds
**Pantry staples:**
Black pepper
Salt
Dijon mustard
Nonstick cooking spray
Balsamic vinegar
Low-fat salad dressing (your choice of flavor)
Light Italian dressing
Tomato sauce
**Other:**
Ground flaxseed
http://www.eatright.org/resource/health/diseases-and-conditions/celiac-disease/the-gluten-free-diet-building-the-grocery-list The Gluten-Free Diet
Grains and flours
ice wild rice corn (maize) sago soy potato tapioca beans sorghum quinoa millet buckwheat arrowroot amaranth teff Indian ricegrass uncontaminated oats (labeled as gluten-free oats).
Other
milk non-fat dry milk 100-percent fruit or vegetable juices fresh fruits vegetables
single ingredient Foods
butter eggs lentils peanuts seeds tree nuts fresh fish shellfish honey water wine gluten-free beers
http://www.healthytippingpoint.com/2011/02/eat-in-challenge-shopping-cart-trader-joes.html
Produce
Organic broccoli (times two)
Conventional pineapple
Organic bananas
Organic spring mix
Organic spinach
Organic carrots
Conventional onion
Conventional potatoes
Organic apples
Conventional cabbage
Vegetarian Protein Sources
Almonds
Sunflower seeds
Sunflower butter
Chickpeas
Refried Beans
Kidney beans
Organic eggs
Dairy/Dairy-Like Stuff
Crumbled goat cheese
Rice Milk
Soy Milk Creamer
Dry Stuff
Cornbread mix
Organic cereal
Ezekiel Bread
Artichoke
Gnocchi