The best plant-based food to power you through No Meat May and beyond!
To help you get started, here is a list of our favourite plant-based products that are regularly stocked in our fridge and pantry.
Focus on high-fibre, nutrient-rich whole foods, and try to avoid ultra-processed foods where you can.
If you can’t find these in your local supermarket, why not ask them. Bigger demand drives a bigger range, and supermarkets are often looking to expand their range of plant-based products.
Alternatively you can always find these products online. Happy shopping!
Plenty of Fruit & Veg
Fresh veggies in season
- Leafy greens (spinach, kale, swiss chard, bok choy, rocket)
- Broccoli, green beans, brussel sprouts
- Carrots, cauliflower, eggplants
- Sweet potato, potato, pumpkin, beetroot
- Onions, garlic & ginger
- Cabbage (red, green, napa savoy)
- Avocado, tomatoes
- Capsicum/bell peppers (red, orange, yellow)
- Mushrooms (oyster, shitake, swiss brown, portobello)
- Chilli peppers (jalapeño, serrano, habanero)
- Other fresh fruit and veg in season
- Fresh herbs: basil, coriander, parsley, oregano, thyme, dill, chives, curry leaves, sage etc
- Green beans
Fruits in season
- Berries (blueberries, raspberries, strawberries)
- Apples, pears, peaches, plums, nectarines, melons
- Citrus, oranges, mandarins, grapefruit, lemon & lime
- Banana, pineapple, melons, kiwifruit, water melon, grapes
- Berries (blueberries, raspberries, strawberries)
- Cranberries, Blueberries, Gojiberries
High protein foods
Pulses/ legumes (dried or canned)
- Chickpeas (desi, kabuli, garbanzo, green, black)
- Lentils (red, green, puy, brown)
- Beans (Red kidney, black, pinto, navy, butter etc)
- Split peas
- Mung beans
Made from curdled soybean, tofu is relatively bland on its own. But once you learn a few tips and tricks, tofu is a total gamechanger. It works with any sauce or texture that you like, and it comes in many forms.
Experiment with different types and ways to prepare tofu to get the most of this nutrient-rich super food.
- Tofu skins
- Fermented tofu
- Aburaage tofu
- Shredded tofu
- Marinated tofu
- Smoked tofu
Like tofu, tempeh is made from soybeans. Tempeh's fermentation process and its retention of the whole bean give it a higher content of protein, dietary fiber, and vitamins. It has a firm texture and an earthy flavor, which becomes more pronounced as it ages.
Tempeh can be an acquired taste - one we recommend you try to acquire.
Seitan is a food made from gluten, the main protein of wheat. Often called “wheat protein” or “wheat meat” seitan is a healthy meat alternative with a texture very similar to meat when cooked.
Like Tofu & Tempeh it’s also high in protein, incredibly versatile and takes on other flavors easily.
Plant-based meats/ convenience foods
- Microprotein (eg. Quorn)
- Veggie sausages
- Veggie burgers
- Mushroom-based meats
- Veggie schnitzels
- Textured vegetable protein
- Ready made meals
- Veggie pies
- Faux fish, prawns
- Protein powders (hemp, pea, etc... low sugar)
- Vegan protein bars (sometimes foods)
Nuts & seeds
- Brazil nuts
- Unsalted mixed nuts
- Nut butters (almond, peanut, cashew, macadamia)
- Chia seeds
- Hemp seeds
- Sesame seeds
- Sunflower seeds
- Pumpkin seeds
- Tahini & other seed butters
For the pantry
Nutritional yeast has a cheesy savory flavor and is a great vegan cheese substitute.
It is also a great source of vitamins and minerals - containing all nine essential amino acids, making it a complete protein similar to those found in animal products.
- Olive oil
- Canola oil
- Avocado oil
- Rice bran oil
- Flaxseed oil
- Coconut oil (in moderation)
Herbs & spices
- Dried herbs: oregano, smoked paprika, rosemary, cayenne pepper, bay leaves, marjoram, thyme, lemongrass etc
- Spices: garlic powder, onion powder, cumin, coriander, turmeric, cinnamon, all spice, cardomon. mustard seeds, peppercorns
- Spice blends: zaatar, garam masala, shichimi togarashi, Chinese five spice, Egyptian dukkah, Jamaican jerk, Herbes de Provence
- Wholemeal flour
- Chickpea flour, aka besan (high protein)
- Teff flour (high protein)
- Oat flour (or blend oats into a flour)
- Vital wheat gluten (for home made seitan)
Other pantry items
- Vinegar (apple cider, balsamic, white)
- Vegetable stock
- Seaweed (nori, wakame, kelp)
- Dairy free/ dark chocolate
- Canned tomato (diced, crushed, sauce, paste)
- Prepared vegan soups
- Soba noodles
Oats are a whole-grain cereal that get a special shout out in our shopping list due to their many health benefits - including lowering blood sugar and cholesterol levels.
A great source of fibre, and high in vitamins, minerals, and antioxidants - whole oats are the only food source of avenanthramides, a unique type of antioxidant believed to protect against heart disease.
High fibre wholemeal grainy bread
- Look at the ratio of 'grams of carbohydrates' to 'grams of dietary fiber'. Source a high-fibre bread with a ratio of about 5 to 1 or less.
- Wholegrain flatbreads
- Wholewheat pasta - go the fibre!
- Pulse pastas (chickpea, edamame, mungbean)
Minimally processed grains
- Brown rice
- Cous cous
- Amaranth &
- Other grains
For the fridge
Plant-based milk products
Look for calcium fortified plant milks
- Soy milk
- Oat milk
- Rice milk
- Pea milk
- Coconut milk
- Hemp milk
Dips & spreads
Focus on dips and spreads made with wholefoods
- Beetroot dip
- Egg-free mayo
- Miso paste
- Olive tapenade
- Broadbean dip
- Spinach and artichoke dip
Plant-based cheeses and yoghurts
- Soy yoghurt
- Coconut yoghurt
- Nut-based yoghurt
- Cashew nut cheeses
- Almond feta
- Truffle brie
- Cashew parmesan
- Hemp parmesan
- Vegan cheddar
- Vegan mozarellas
- Vegan sour cream
- Vegan cream cheese
- Oat cheese