The Ultimate Fit Vegan Grocery List: How to Hit 140g+ of Protein on a Whole Food Plant-Based Diet

If you've ever wondered how to get enough protein on a whole food, plant-based diet without relying on processed foods or supplements, you’re in the right place. Today, I’m walking you through my grocery list—breaking down exactly what I buy and why, so you can build muscle, stay lean, and thrive on plants.

The Key to Success: Variety & Simplicity

When I first started my plant-based journey, I made one big mistake: eating the same foods over and over again. For years, I stuck to a strict, repetitive bodybuilding diet, and while it worked for muscle building, it wasn’t optimal for health. The gut microbiome thrives on diversity—so the first thing I prioritize is variety.

Instead of eating the same veggies every week, I switch it up. When we run out, my fiancée and I buy different ones. This not only keeps meals interesting but ensures we’re getting a wide range of nutrients.

Now, let’s break it down category by category.

Veggies: The Nutrient Powerhouse

Asparagus

Brussels sprouts

Spinach

Shredded carrots (pre-cut for convenience—yes, I love easy meal prep!)

Pre-cut broccoli

Bell peppers (Fun fact: they have 10x more vitamin C than oranges)

Mushrooms & oyster mushrooms (great for texture, especially in stir-fries)

Lemon (boosts iron absorption—just squeeze over your meals!)

A pro tip: Adding vitamin C-rich foods like bell peppers or lemon juice helps your body absorb plant-based iron better. So if you’re worried about iron intake, just squeeze some lemon on your greens, and you’re good to go.

Fruits: Low-Calorie, High-Nutrient Staples

Since I’m in a fat loss phase, my fruit choices are focused on high-volume, low-calorie options:

Blackberries, blueberries, raspberries – Loaded with antioxidants to fight free radicals.

Bananas – A staple in my smoothies and oatmeal for that creamy texture.

If I were in a bulking phase, I’d include:

Mangoes

Papaya

Dates

(But for now, those are on hold until my calories go back up!)

Carbs: Fuel for Performance

Brown rice (already stocked at home)

Oatmeal (great for breakfast or overnight oats)

Sweet potatoes & potatoes (fiber-rich, nutrient-dense)

I keep my carb sources minimal because I also incorporate some pre-made meals that include grains like quinoa and farro.

Fats: Keeping It Simple & Essential

I eat a lower-fat diet, so my fat sources are simple:

Avocados (for bootable, stir-fries, or toast)

Chia seeds (perfect for smoothies, puddings, or oatmeal)

If you need more fat in your diet, walnuts, almonds, and pumpkin seeds are great additions!

Protein: The Game Changer

This is the part you’ve been waiting for—how to hit over 140 grams of protein daily on a whole food plant-based diet.

Whole Food Protein Sources

Sprouted tofu & tempeh – Higher protein-to-calorie ratio than beans.

Black beans & lentils – Essential for fiber and micronutrients.

Chickpeas – Versatile for hummus, salads, and curries.

Higher-Protein Carb Combos

Did you know that your grains, vegetables, and even oatmeal contain protein? If you opt for sprouted oatmeal, it actually has 3x the protein of regular oats.

Convenience & Transitional Options

For those transitioning or needing quick protein fixes:

Meatless ground (pea protein-based) – Great for my fiancée as she shifts toward more plant-based eating.

Lupini & chickpea pasta – A fantastic way to combine carbs and protein in one meal.

Supplements (Only If Needed!)

I usually prefer whole foods, but there’s one protein powder I stand behind—a whole food-based blend of hemp, cacao, and adaptogenic herbs. No additives, just real food.

Soy: The Truth About the Myths

Let’s address the elephant in the room—soy. No, it won’t give you “man boobs” or mess with your hormones. In fact, studies show that organic, non-GMO soy is protective against breast and prostate cancer.

Phytoestrogens in soy actually block bad estrogens from latching onto receptors, helping your body flush them out. The key? Stick to organic, non-GMO soy, and you’ll reap the benefits.

If the texture of tempeh throws you off, try air-frying it with some spices—it’ll change the game!

Frozen Meals: The Busy Person’s Secret Weapon

Recently, I found an oil-free, whole food plant-based meal delivery service that was so good, I had to partner with them.

Here’s why I love them:

✅ 100% Whole Food, Plant-Based

✅ No Oil, No Processed Ingredients

✅ Affordable ($12.50 per meal vs. $20+ takeout)

Their meals pack over 20g of protein per serving, with options like:

Creamy corn & farro bowl

Mushroom bolognese

All-American black bean burger

💡 Special Offer: Use code FITVEGAN for 30% off your first order.

Bringing It All Together: Meal Proportions & Balance

Now that you know what’s on my grocery list, the next step is learning how to balance your plate for optimal muscle-building and fat loss.

Here’s my go-to meal formula:

✅ Protein Source (Tofu, Tempeh, Beans, Lentils)

✅ Carb Source (Rice, Quinoa, Potatoes, Oatmeal)

✅ Veggies (Leafy greens, bell peppers, mushrooms, asparagus, etc.)

✅ Healthy Fats (Avocado, Chia Seeds, Walnuts - if needed)

By structuring meals this way, you’ll effortlessly hit your protein goals, stay full, and support your body composition goals.

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Final Thoughts

I hope this guide helps you make smarter, healthier, and more efficient choices when grocery shopping. If you have questions, drop them in the comments below, and I’ll be there answering them live for the first 30 minutes after this post goes up.

Make sure to subscribe for weekly content, and I’ll see you in the next one.

Stay fit, stay fueled, and keep thriving on plants! 🌱💪