Anyone new to the whole food plant-based lifestyle knows that learning to shop and cook differently can be a challenge. Starting a new way of life and health is like beginning a journey, so it’s helpful to have a map. This article serves as an essential guide for beginners, covering the basics of how to start eating clean and plant-based.
Introduction to Plant-Based Eating
A plant-based diet is centered around eating food primarily from plants. It can be similar to a vegan diet; however, being plant-based doesn’t necessarily mean you’re avoiding all animal products in your life 100% of the time. The main goal with a plant-based diet is to focus on whole foods vs highly processed foods. Not all processed foods are bad (plenty offer nutritional value and convenience), but we try to avoid or limit things with lots of added sugar, sodium, and refined grains.
Benefits of a Plant-Based Diet
There can be a variety of benefits to eating a plant-based diet. Some of these include improved digestion, reduced risk for heart disease, diabetes, certain cancers, metabolic syndrome and depression, lower levels of cholesterol, reduced inflammation, and better blood pressure.
What to Avoid on a Plant-Based Diet
While vegan and whole food plant-based diets share a lot in common, they do have some key differences. On a plant-based diet, you’ll want to avoid animal products like meat, dairy, and eggs. Plus, steer clear of heavily processed goodies with refined sugars and unhealthy fats. Think twice before reaching for white bread or sugary cereals-they’re not exactly friends with your plant-based goals.
Processed vegan burgers, chips, cookies, and french fries might seem like convenient plant-based options, but they’re not the healthiest choices for a well-rounded diet. These items often contain high levels of refined sugars, unhealthy fats, and artificial additives, which can lead to various health issues such as weight gain, high cholesterol, and increased risk of chronic diseases. Instead of relying on processed vegan snacks, it’s better to opt for whole, nutrient-dense foods that provide essential vitamins, minerals, and fiber.
Read also: Shopping for the Carnivore Diet
Essential Components of a Plant-Based Diet
On a plant-based diet, you can enjoy a diverse array of delicious and nutritious foods that will delight your taste buds and support your health. Fresh fruits, vibrant vegetables, whole grains, legumes, nuts, and seeds offer a wealth of flavors and textures to explore.
Whole Grains
This group includes brown rice, millet, oats, barley, corn, bulgur, and all products made from whole grains including bread, cereals, pasta, and more. Whole grains are filling but have very little fat. On a plant-based diet, whole grains are an excellent source of essential nutrients and fiber, helping to keep you full and satisfied while supporting overall health. Grains are packed full of protein and fiber. They help you feel full and can sustain your energy levels throughout the day. Some of their main nutrients include protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium).
Legumes
This group includes beans, peas, and lentils. Legumes are a protein powerhouse on a plant-based diet, offering a rich source of protein, fiber, and essential nutrients like iron and potassium. They’re healthy, they’re tasty, and they’re minimally processed. You can buy them raw or canned, depending on your preferences and the amount of time available when cooking.
Vegetables
Vegetables are a cornerstone of a plant-based diet, packed with vitamins, minerals, and antioxidants that support overall health and well-being. Vegetables are an important source of many nutrients, such as potassium, dietary fiber, folic acid, vitamin A, and vitamin C.
Fruits
These are vitamin-rich and have no cholesterol. Fruits are a delicious and nutritious staple of a plant-based diet, offering a rich source of vitamins, minerals, and natural antioxidants. Fruit is rich in potassium, dietary fiber, vitamin C, and folate (folic acid).
Read also: Convenient Diet Meal Options
Nuts and Seeds
Seeds and nuts are rich sources of protein, healthy fats, fibers, vitamins, and minerals. They make for a great on-the-go snack and can be incorporated into many recipes, both sweet and savory. You can make your own milks, for example this homemade almond milk, or use seeds in your smoothies, salads, homemade baked goods, etc. Nuts are great additions to salads too.
Healthy Condiments, Herbs, and Spices
Healthy condiments on a plant-based diet, such as different varieties of vinegar, natural sweeteners, and low-sugar sauces, enhance flavor while adding nutritional benefits like antioxidants and essential vitamins. Spices and herbs are fantastic for a plant-based diet as they not only elevate the flavor of your meals but also pack a punch of antioxidants and essential nutrients.
Creating Your Plant-Based Grocery List
A fantastic way to kick off your journey is by creating a whole-food, plant-based shopping list. This helps keep you focused and prevents those sneaky extra expenses from adding up. Think of this guide as your cheat sheet for starting a healthy, plant-based diet-essentially a peek into my pantry. Remember, there’s no rush to grab everything at once; just start with the basics and build up as you go!
General Tips for Grocery Shopping
Grocery shopping is stressful enough. But, if you're new to whole foods plant-based eating, it’s even easier to feel overwhelmed.
- Plan Your Meals: With a toddler in the house now, I’ve found that it’s really helpful to plan our weekly meals in advance (or at least have a general idea). And that starts with a plant based grocery list.
- Focus on Whole Foods: A whole-food plant-based diet focuses primarily on unprocessed foods. Frozen fruits and vegetables and canned beans low in sodium can be included because they are minimally processed.
- Read Labels Carefully: It’s important when choosing these items that you read the label and pick items that are whole-grain. Be sure and purchase only nuts that are “raw” and haven’t been roasted with salt and oil. Also, use only natural nut butter. Be sure and read the label and confirm the only ingredients are nuts and maybe a little salt.
- Shop the Perimeter: When purchasing groceries, focus on fresh foods, and when purchasing foods with a label, aim for items with the fewest possible ingredients.
Detailed Grocery List
Here’s a comprehensive plant-based grocery list, divided into food groups for better organization:
Read also: Healthy food access with Highmark Wholecare explained.
Vegetables
- Leafy Greens: kale, spinach
- Cruciferous Vegetables: broccoli, cabbage, cauliflower
- Root Vegetables: carrots, potatoes, sweet potatoes
- Other Vegetables: tomatoes, asparagus, peppers, yellow squash
Fruits
- Berries: strawberries, blueberries, raspberries, blackberries
- Citrus Fruits: oranges, clementines
- Other Fruits: bananas, pears, peaches, pineapple
Whole Grains
- Grains: brown rice, oats (steel cut or old-fashioned), quinoa, millet, barley
- Whole Grain Products: whole grain bread, whole grain pasta
Legumes
- Beans: black beans, chickpeas, kidney beans
- Lentils: red lentils, green lentils
- Peas: green peas, split peas
Nuts and Seeds
- Nuts: almonds, cashews, walnuts, macadamia nuts
- Seeds: pumpkin seeds, sunflower seeds, sesame seeds (for tahini)
Plant-Based Protein
- Tofu: firm or extra firm
- Tempeh
- Veggie burgers
Pantry Items
- Canned Vegetables and Fruits: low-sodium or no salt added options
- Dried Herbs and Spices: basil, rosemary, turmeric, curry, black pepper, salt
- Healthy Sweeteners: maple syrup, agave nectar, dates
- Unsweetened Plant-Based Milks: almond milk, coconut milk, cashew milk
- Condiments: salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice
Sample Meal Plan
Transitioning to a whole-foods, plant-based diet doesn’t have to be challenging. The following 1-week menu can help set you up for success. It includes a small number of animal products, but you can choose the extent to which you include animal foods in your diet.
- Monday
- Breakfast: oatmeal made with coconut milk topped with berries, coconut, and walnuts
- Lunch: large salad topped with fresh vegetables, chickpeas, avocado, pumpkin seeds, and goat cheese
- Dinner: butternut squash curry with tempeh
- Tuesday
- Breakfast: full-fat plain yogurt topped with sliced strawberries, unsweetened coconut, and pumpkin seeds
- Lunch: meatless chili
- Dinner: sweet potato and black bean tacos
- Wednesday
- Breakfast: a smoothie made with unsweetened almond milk, berries, peanut butter, and unsweetened plant-based protein powder
- Lunch: hummus and veggie wrap
- Dinner: zucchini noodles tossed in pesto with chicken meatballs
- Thursday
- Breakfast: savory oatmeal with avocado, salsa, and black beans
- Lunch: quinoa, veggie, and feta salad
- Dinner: grilled fish with roasted sweet potatoes and broccoli
- Friday
- Breakfast: tofu and vegetable frittata
- Lunch: large salad topped with grilled shrimp
- Dinner: roasted portobello fajitas
- Saturday
- Breakfast: blackberry, kale, cashew butter, and coconut protein smoothie
- Lunch: vegetable, avocado, and brown rice sushi with a seaweed salad
- Dinner: eggplant lasagna made with cheese and a large green salad
- Sunday
- Breakfast: vegetable omelet made with eggs
- Lunch: roasted vegetable and tahini quinoa bowl
- Dinner: black bean burgers served on a large salad with sliced avocado
Potential Health Benefits
Adopting a whole-foods, plant-based diet benefits your waistline and can lower your risk and reduce symptoms of certain chronic diseases.
Heart Disease
Perhaps one of the most well-known benefits of WFPB diets is that they are heart-healthy. However, the quality and types of foods included in the diet matter.
Cancer
Research suggests that following a plant-based diet may reduce your risk of certain types of cancer.
Cognitive Decline
Some studies suggest that diets rich in vegetables and fruits may help slow or prevent cognitive decline and Alzheimer’s disease in older adults.
Diabetes
Adopting a WFPB diet may be an effective tool in managing and reducing your risk of developing type 2 diabetes.
Weight Loss
Many studies have shown that plant-based diets are beneficial for weight loss. The high fiber content of the WFPB diet, along with the exclusion of processed foods, is a winning combination for shedding excess pounds.
Environmental Benefits
Switching to a plant-based diet not only benefits your health - it can help protect the environment, as well. People who follow plant-based diets may have smaller environmental footprints.