Grocery List for Plant-Based Diet

Fruits and Vegetables

  1. Spinach (1 lb)
    • Price: $2.50
    • Protein: 5g
    • Fats: 0.5g
    • Carbs: 7g
    • Nutrients: High in iron, magnesium, and vitamins A, C, and K.
    • Pre-workout: Great for smoothies.
    • Post-workout: Excellent in salads for recovery.
    • Boost metabolism: Contains antioxidants and fiber.
  2. Sweet Potatoes (2 lbs)
    • Price: $3.00
    • Protein: 4g
    • Fats: 0g
    • Carbs: 86g
    • Nutrients: High in beta-carotene, fiber, and vitamins A and C.
    • Pre-workout: Provides sustained energy.
    • Post-workout: Helps replenish glycogen stores.
    • Boost metabolism: Rich in fiber.
  3. Broccoli (1 lb)
    • Price: $1.80
    • Protein: 3g
    • Fats: 0.4g
    • Carbs: 11g
    • Nutrients: High in vitamins C and K, fiber, and folate.
    • Pre-workout: Light and nutritious snack.
    • Post-workout: Supports muscle recovery.
    • Boost metabolism: Contains fiber and antioxidants.
  4. Blueberries (1 pint)
    • Price: $4.00
    • Protein: 1g
    • Fats: 0.5g
    • Carbs: 21g
    • Nutrients: High in antioxidants, vitamin C, and fiber.
    • Pre-workout: Great for an energy boost.
    • Post-workout: Helps reduce inflammation.
    • Boost metabolism: High antioxidant content.

Whole Grains and Legumes

  1. Quinoa (1 lb)
    • Price: $5.00
    • Protein: 24g
    • Fats: 10g
    • Carbs: 109g
    • Nutrients: High in fiber, magnesium, and all nine essential amino acids.
    • Pre-workout: Provides lasting energy.
    • Post-workout: Excellent for muscle repair.
    • Boost metabolism: Protein-rich and high in fiber.
  2. Lentils (1 lb)
    • Price: $1.50
    • Protein: 24g
    • Fats: 1g
    • Carbs: 60g
    • Nutrients: High in protein, iron, and folate.
    • Pre-workout: Energizing and filling.
    • Post-workout: Supports muscle recovery.
    • Boost metabolism: Rich in protein and fiber.

Nuts and Seeds

  1. Almonds (1 lb)
    • Price: $7.00
    • Protein: 24g
    • Fats: 56g
    • Carbs: 20g
    • Nutrients: High in healthy fats, vitamin E, and magnesium.
    • Pre-workout: Great for a quick energy boost.
    • Post-workout: Helps in muscle recovery.
    • Boost metabolism: High in protein and healthy fats.
  2. Chia Seeds (1 lb)
    • Price: $5.00
    • Protein: 16g
    • Fats: 31g
    • Carbs: 42g
    • Nutrients: High in omega-3 fatty acids, fiber, and antioxidants.
    • Pre-workout: Can be added to smoothies.
    • Post-workout: Supports recovery and hydration.
    • Boost metabolism: High fiber content.

Plant-Based Proteins

  1. Tofu (14 oz)
    • Price: $2.00
    • Protein: 20g
    • Fats: 6g
    • Carbs: 2g
    • Nutrients: High in calcium, iron, and protein.
    • Pre-workout: Good for light meals.
    • Post-workout: Supports muscle recovery.
    • Boost metabolism: High in protein.
  2. Tempeh (8 oz)
    • Price: $3.50
    • Protein: 19g
    • Fats: 10g
    • Carbs: 15g
    • Nutrients: High in probiotics, protein, and iron.
    • Pre-workout: Great for sustained energy.
    • Post-workout: Helps repair muscles.
    • Boost metabolism: High protein content.

Healthy Fats

  1. Avocados (2 units)
    • Price: $3.00
    • Protein: 6g
    • Fats: 45g
    • Carbs: 24g
    • Nutrients: High in healthy monounsaturated fats, potassium, and fiber.
    • Pre-workout: Provides sustained energy.
    • Post-workout: Good for muscle repair.
    • Boost metabolism: Healthy fats and fiber.