Free plant-based protein shopping checklist

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Updated November 1, 2026

Sprouted chickpeas — Photo: Huhulenik, CC BY 3.0

A printable shopping checklist of plant protein foods, plus the nutrients vegans should plan for.

Protein foods to keep stocked

Beans, lentils and chickpeas (dried or canned)
Tofu and tempeh
Edamame
Seitan (not for anyone avoiding gluten)
Peanut butter, nuts and seeds (hemp, chia, pumpkin)
Whole grains such as oats and quinoa
Soy milk or other fortified plant milk

Nutrients to plan for

Vitamin B12: vegans need a supplement or fortified foods.
Iron, zinc, calcium, iodine and omega-3s: plan sources, and ask a doctor or dietitian if you are unsure.
Vitamin D: check fortified foods and ask about testing.

Habits

Include a protein food at every meal.
Mix different plant proteins across the day.

This checklist is general information, built from the sources below. It is not professional advice for your situation.

Sources