September 2, 2019

My Vegan Meal Prep Pantry Shopping List

My Vegan Meal Prep Pantry Shopping List

Vegan Pantry Staples & Basics – Looking to stock your kitchen with whole food, vegan items? Check out my comprehensive guide to help you build a healthy, plant-based kitchen pantry!

Download a printable shopping list here

Disclaimer: Money makes the world go round! But don’t you worry, this shopping list post is completely free. I do however use amazon affiliate links, which helps me cover costs to run this blog. Even if you’re not into any of the products advertised here, I do greatly appreciate a click on any link. Thereby, I earn a small commission from your amazon shopping.

I’ve browsed my pantry, cupboard, refrigerator and freezer to come up with the following list of staples you find in my vegan meal prep kitchen. All pantry and refrigerator items are part of a healthy, whole foods diet. Most I have used and can be found within the vegan recipes, some items I use more frequently (noted in bold) other I use less frequently. That may be for environmental reasons or because they are pricey (makes them a holiday ingredient for me)

As for the equipment I have listed, these are the items that suit my kitchen cooking style and my meal prepping needs. Of course, some items even I consider luxurious and you will be completely fine without them. Nonetheless, I hope this will encourage you as a guide for your own kitchen and any changes you’re looking to make.

For one I cannot live without my Omniblend Blender (affiliate link). It’s powerful, wonderful, long-living and perfect for even making nut butter from raw nuts such as cashews. It’s noisy, no doubt, but most blending jobs are done within 35 seconds.

I once committed the mistake of continuously putting the entire shatter-proof jar in the dishwasher. That ended in an corroded blade (affiliate link) , which luckily wasn’t all that expensive to replace.

I’ve was gifted with this steam cooking microwave dish (affiliate link) last Christmas. it set in the cupboard for a good while. But once I started to use it, I’ve never looked back. It’s super hand when meal prepping because you can the veggie preparation to the microwave thanks to this dish (affiliate link). Best part is that it keeps your stove top space free for other steps.

As meal prepping is a bit of a juggle between how many delicious and different meals you want to eat and how many hands and time you need to prepare them, I’d like you to meet my best kitchen companion: the food processor (affiliate link). Honestly, I don’t think I would have ever ended up meal prepping if it wasn’t for this little magic gadget. It lightens my day every Sunday because it is:

  • it doesn’t take up much counter space
  • it saves tons of times
  • it’s only one dish more in the dish washer implying that the jar is dishwasher safe.

I took a bet with hubby that if I can generate 100 Euros with this blog until year end, he will get me a fancy KitchenAid Pro 450 (affiliate link) in bright red as a little counter top eye catcher. Everytime we go to the household appliance store, I creep around this magic machine imagining it sitting in my kitchen. It comes with a burnished flat beater, burnished dough hook, and wire whip. I’m absolutely certain if I had this machine my home made bread would finally turn out better than the one from the bakery.

As you might know if you have followed this blog for a while, I’ve started my vegan lifestyle as a work and traveller, i.e. a budget traveller. Not surprisingly, I’ve found out how to be vegan on a budget. The majority of the items are easily accessible and reasonably priced. No matter what the stereotype of a vegan diet may be, it is in fact easy and affordable. It’s really more a matter of pulling together meal plans and routines that suit your lifestyle. I hope my blog gives you good inspiration every now and then.

Grains

  • Pearled Barley
  • Couscous
  • Rolled, Old-Fashioned Oats
  • Millet
  • Wild & brown rice
  • Raw Buckwheat Groats (technically a fruit seed or “pseudocereal”, but can be used as a grain)
  • Some of my fav flours:
    • whole wheat flour,
    • light spelt flour (affiliate link)
    • brown rice flour (if you have a high speed blender, you can meal it yourself, it’s cheaper that way and safes the planet from unnecessary packaging)
    • oat flour (if you have a high speed blender, you can meal it yourself, It’s cheaper that way and safes the planet from unnecessary package)
    • almond meal (if you have a high speed blender, you can meal it yourself, It’s cheaper that way and safes the planet from unnecessary package)
Millet – my favorite grain

Beans & Legumes

I personally prefer dried beans and legumes whenever I have time to soak overnight and cook the next day. That is especially because some of my recipes are baby-led weaning suitable. However, beans and legumes usually contain a high level of purine. Too much purine is a lot to take for a baby’s kidney and should be limited in their diet. Also their is certain conditions such as gout where the purine intake should be closely monitored. By soaking the beans and legumes yourself, rinsing them under fresh water and cooking them in fresh water, purine levels can be significantly reduced.

  • Quinoa (technically a pseudocereal, but since it’s a complete protein I list it here)
  • Black Beluga Lentils
  • Chickpeas
  • Red Lentils
  • Black Beans
  • Green Lentils
  • Firm, non-GMO tofu
  • Red kidney beans
  • Black eyed peas
  • Peas
Peas – frozen ones work just as well (if you have enough space in your freezer)

Nuts (all raw)

Seeds & Dried Fruit (seeds are all raw)

  • Pepita Seeds
  • Hemp Seeds
  • Sunflower Seeds
  • Chia Seeds such as these organic raw chia seeds (affiliate link).
  • Whole Flax Seed (and ground flax seed – unless you want to make your own ground flax seed with a high speed blender)
  • Dried fruit such as mango, pineapple, apple etc. (all without added sugars)

Vinegars

  • Apple Cider Vinegar
  • Rice Vinegar
  • Balsamic Vinegar
  • Red Wine Vinegar

Oils

Sweeteners

I live refined sugar-free and rely on natural sweeteners such as the ones listed below.

Butters

Baking Section:

Milks

As a little fun fact on the side plant-based foods cannot be sold in the European Union using terms such as milk, butter and cheese, the European Court of Justice has ruled. Nonetheless, I call this section “milks” because it’s white stuff you can drink.

  • Full fat coconut milk
  • Light coconut milk
  • Almond milk (or any of your go-to non-dairy milk. I almost never buy almond milk. Instead, I have a huge container of almond milk and simply blend a spoonful of it with water whenever I need almond milk in my recipes)

Spices

I put an asterisk next to the ones I use quite frequently.

  • Anise seed
  • Basil*
  • Bay leaves*
  • Fennel
  • Cayenne*
  • Chili powder*
  • Cinnamon*
  • Cumin*
  • Curry masala*
  • Dill*
  • Sea salt*
  • Garam Masala (affiliate link) *
  • Garlic powder*
  • Ginger*
  • Cardamom
  • Cloves
  • Coriander seed
  • Ground nutmeg*
  • Marjoram
  • Onion powder*
  • Oregano*
  • Paprika*
  • Red pepper flakes*
  • Rosemary
  • Smoked paprika*
  • Thyme
  • Turmeric
  • Black pepper*
  • Nutritional yeast*

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