Shopping List
Everything you need to prepare your high-protein dairy-free vegetarian meals and snacks.
Proteins
- Firm tofu For tofu scramble, savory oatmeal
- Extra-firm tofu For tofu jerky
- Tempeh For breakfast sandwich, snack strips
- Seitan For skewers
- Chickpeas (canned or dry) For roasted chickpeas, hummus
- Black beans (canned or dry) For breakfast bowl, chocolate protein dip
- Lentils (red, green, or brown) For breakfast bowl, veggie muffins
- Edamame (frozen) For snack with sea salt
- Eggs (if consumed) For lentil breakfast bowl
Nuts and Seeds
- Hemp seeds For trail mix, toppings, protein boost
- Chia seeds For overnight oats, pudding
- Flaxseeds (ground) For egg replacement, energy balls
- Pumpkin seeds For trail mix, breakfast bowl, roasted snack
- Sunflower seeds For trail mix, avocado topping
- Almonds For trail mix
- Cashews For cashew cream, cashew cheese
- Peanut butter or almond butter For energy balls, stuffed dates, toppings
Grains
- Rolled oats For overnight oats, energy balls, savory oatmeal
- Quinoa For breakfast bowl, protein cups
- Whole grain bread For tempeh sandwich, avocado toast
- Chickpea flour For pancakes
- Oat flour For lentil veggie muffins
Dairy Alternatives
- Soy milk For overnight oats, smoothies, breakfast bowls
- Pea milk (optional) Alternative to soy milk
- Plant-based protein powder For smoothies, overnight oats, energy balls
- Nutritional yeast For tofu scramble, savory dishes, cheese substitute
- Coconut cream For creamy sauces
Produce
- Avocados For breakfast bowls, avocado toast, snack
- Spinach For breakfast bowls, lentil muffins
- Bell peppers For breakfast bowls, vegetable sticks, skewers
- Tomatoes For breakfast bowls, sandwiches, skewers
- Carrots For vegetable sticks, lentil muffins
- Celery For vegetable sticks
- Cucumbers For vegetable sticks
- Bananas For smoothies, pancake toppings
- Berries (fresh or frozen) For overnight oats, smoothies, breakfast bowls
- Lemons For avocado toast, dressings, cashew cheese
- Medjool dates For stuffed dates snack
- Zucchini For lentil veggie muffins
- Apples For dipping in chocolate protein dip
Pantry Items
- Nutritional yeast For cheese flavor, protein boost
- Olive oil For cooking, roasting
- Coconut oil For pancakes, baking
- Maple syrup For sweetening breakfast items, marinades
- Vanilla extract For overnight oats, pancakes, energy balls
- Spices (turmeric, garlic powder, onion powder, etc.) For flavoring various dishes
- Everything bagel seasoning For avocado topping
- Sea salt For all recipes
- Black pepper For all recipes
- Hot sauce For breakfast bowls (optional)
- Soy sauce or tamari For tempeh marinade, tofu jerky
- Tahini For dipping sauce
- Cocoa powder For chocolate protein dip
- Baking powder For pancakes, muffins
- Dried fruit (raisins, cranberries, or apricots) For trail mix
- Dark chocolate chips (optional) For energy balls, trail mix
- Vegetable broth For savory oatmeal
- Liquid smoke For tofu jerky
Meal Prep Tips
- Batch cook proteins: Prepare tofu, tempeh, and legumes in larger quantities to use throughout the week.
- Pre-portion snacks: Make energy balls, trail mix, and roasted chickpeas ahead of time and store in individual containers.
- Overnight preparation: Set up overnight oats and chia puddings the evening before for quick grab-and-go breakfasts.
- Chop vegetables in advance: Wash and cut vegetables for the week to make meal assembly faster.
- Freeze extras: Many items like energy balls, muffins, and pancakes freeze well for longer storage.
- Cook grains in batches: Prepare quinoa and other grains in larger quantities to use in multiple recipes.
- Label and date: Keep track of when you prepared items to ensure freshness.
- Plan your week: Decide which recipes you'll make each day to ensure you have all ingredients ready.
Shopping Tips
- Buy in bulk: Items like oats, seeds, and nuts are often cheaper in bulk sections.
- Seasonal produce: Choose fruits and vegetables that are in season for better flavor and value.
- Check labels: When buying plant-based alternatives, check protein content and ingredients list.
- Frozen options: Frozen berries and edamame are convenient and often more affordable than fresh.
- Pantry staples: Stock up on non-perishable items when they're on sale.
- Specialty stores: Asian markets often have tofu, tempeh, and seitan at better prices than regular supermarkets.