As previously mentioned a whole-foods, plant-based diet is based on the consumption of whole, unprocessed plant foods. Here is a shopping list of some key items to include:
Plant Based Fats
Nuts and seeds: These are excellent sources of healthy fats. Try adding almonds, walnuts, chia seeds, flaxseeds, pumpkin seeds, or sunflower seeds to your meals or snacks.
Avocado: Avocado is a great source of monounsaturated fats and can be used as a spread on toast or added to salads and smoothies.
Olive oil: Olive oil is a good source of monounsaturated fats and can be used as a dressing for salads or as a cooking oil.
Coconut oil: Coconut oil is a source of medium-chain triglycerides, which are metabolised differently than other fats. It can be used in cooking or baking, but it’s important to note that it is high in saturated fat and should be consumed in moderation.
Nut butters: Peanut butter, almond butter, and other nut butters are rich in healthy fats and can be used as a spread or added to smoothies or oatmeal.
It’s important to remember that while healthy fats are an important part of a balanced diet, they are still high in calories. Be sure to consume them in moderation and in conjunction with a variety of whole plant foods.
Plant Based Protein
Legumes: Beans, lentils, and peas are excellent sources of protein. They can be added to soups, stews, salads, and stir-fries.
Tofu and tempeh: Soy products like tofu and tempeh are high in protein and can be used in a variety of dishes, including stir-fries, salads, and sandwiches.
Seitan: Seitan, also known as wheat meat, is a high-protein food made from wheat gluten. It can be used as a meat substitute in dishes like stir-fries, stews, and sandwiches.
Nuts and seeds: Almonds, cashews, pumpkin seeds, and sunflower seeds are all good sources of protein. They can be added to salads, smoothies, and oatmeal.
Vegan protein powders: Protein powders made from sources such as pea, hemp, or brown rice protein are excellent sources of protein for plant-based diets. They can be added to smoothies or used to make protein-rich baked goods.
Nutritional yeast: This is a deactivated yeast that is often used as a seasoning. It is high in protein and can be used to add a cheesy flavor to dishes.
Spirulina: This is a type of blue-green algae that is often sold in powder or tablet form. It is a complete protein, meaning it contains all of the essential amino acids.
Plant Based Carbohydrate
Vegetables: broccoli, kale, spinach, bell peppers, carrots, cauliflower, sweet potatoes, onions, garlic, mushrooms, cucumbers, tomatoes, etc.
Fruits: bananas, apples, berries, oranges, grapefruit, pineapple, mango, grapes, etc.
Legumes: lentils, chickpeas, black beans, kidney beans, navy beans, pinto beans, etc.
Whole grains: brown rice, quinoa, barley, oats, whole wheat pasta, whole wheat bread, etc.
Plant-based milk alternatives: almond milk, soy milk, oat milk, coconut milk, etc.
Herbs and spices: basil, oregano, thyme, rosemary, cumin, turmeric, paprika, cinnamon, etc
When shopping for these items, look for fresh, organic produce when possible. Choose whole grains over refined grains, and opt for unsweetened plant-based milk alternatives. When buying canned beans, look for low-sodium or no-salt-added options. Lastly, herbs and spices can be a great way to add flavour to your dishes without adding extra salt or fat.
