21-Day Veggie Challenge Shopping List

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21-Day Challenge Shopping Cheat Sheet


If you are will us for the 21-Day Veggie challenge please know we are not asking you to only eat vegetables all day. The goal is to fill your diet with more nutrient-rich foods and that extends far beyond just veggies. According to the Centers for Disease Control and Prevention (CDC), just 9% of Americans consume the minimum daily vegetable recommendation of two to three cups per day. Yikes.... that is not good. All we aim to do with our 21-day challenges are to work towards creating healthier lifestyle habits and eating more veggies is a great habit to develop! Below are some things you will want to stock up on for this challenge. Please modify this list to fit your preference and dietary needs. This list is just to give you a general idea of what a whole foods based diet contains.


Produce

  • Assorted Fresh Vegetables (fresh not frozen or canned)

Salad greens, shredded and baby carrots, tomatoes, bell peppers, broccoli, cauliflower, cauliflower rice, zucchini etc.

  • Assorted Fresh Fruits

Bananas, Apples, Oranges, Grapes, Berries, etc.

  • Potatoes and Sweet Potatoes

  • Onions (red and white), Garlic, Shallots

  • Fresh Herbs you love

Cilantro, Dill, Rosemary, Basil, and Parsley are amazing!

  • Frozen Fruits 

Mixed berries, Strawberries, Mangoes etc. 

  • Avocados (I also get the premade guacamole)


Pantry Staples

  • Whole Grains

Brown rice, Oats, Quinoa, Farro, and Barley

  • Beans

Dried or canned Lentils, Pinto Beans, Black Beans, Cannellini Beans, Kidney Beans, and Edamame.

  • Canned or Jared Tomatoes

  • Vegetable Broth

  • Dried Herbs and Spices

  • Whole Nuts and Seeds

Almonds, Cashews, Peanuts, Sesame Seeds, Sunflower Seeds.

  • Plant Milk

Rice, Almond, Oat, Hemp, or Soy.

  • Tofu

Extra firm for cooking and silken to add creaminess to sauces and desserts.

  • Meat Substitute

I love the Beefless beef from Trader Joes but you have to sample out different kinds of meat substitutes to see what you like the best.


Condiments

  • Salsa

  • Hummus

  • Soy Sauce

  • Pure Maple Syrup

  • Nutritional Yeast

  • Vinegars

Apple Cider Vinegar, White Vinegar, Red Wine Vinegar, and Balsamic Vinegar.

  • Nut and Seed Butter

Tahini, Natural Peanut Butter, and Almond butter.


Favorites

I have given you some staples that will help you make the majority of vegetarian and vegan recipes you will find, but you need to also add in what you like! Your diet and your food are personal to you and so make adjustments accordingly. Here are some things we add to our diet sparingly because they aren't super healthy but we love them. Remember the goal here is to have the majority of your diet full of healthy foods that taste amazing so you don't need to worry or deprive yourself of the "not so healthy" foods that you love. It is called balance!

Here are a few additional things we add to our list

  • Cauliflower Crust Pizza 
  • Black Bean Chips
  • Temptation Trail Mix
  • Peanut butter Cliff bars
  • Feta Cheese
  • Eggs
  • White Cheddar Puffs
  • Desert Wine 

I  am so excited you are joining us for this challenge and that you are open to trying new ways of eating that might be different than what you are used to. That is what health is all about! It is a never-ending evolution of knowledge and understanding of your own body. I hope this list gave you some insight into what a whole foods based diet looks like. I am so excited to share my recipes and to see your recipes too! 

xoxo,

Katie