Have you recently begun, or thought about beginning a whole food plant based diet? If you have then you may be scratching your head wondering what to buy, and also how to obtain all the nutrition your body needs on plants alone. This is normal, but luckily this plant based diet food list is your complete shopping guide of everything you could need to keep you 100% healthy.
Why go Plant Based?
I turned to the healthful plant based eating over 2 years ago and so far I haven’t fallen to pieces, or wasted away to nothing through the non eating of animal products like some predicted. In fact, my body is thriving more than EVER, and in these past couple of years I have seen and felt my health reach new and staggering heights.
I’m not saying that it will be the cure all for serious health conditions; I wouldn’t know about that, but I have certainly seen some improvements of my own chronic health issues which I presumed were just a normal part of life that I just had to live with – but not anymore! In no particular order these improvements include:-
- HORMONAL BALANCE – I have more evened out hormones than before, especially when it comes to PMS. Less food cravings, bloating and irritation are among these improvements, and I put it down to not having animal hormones in my body any more.
- RADIANT SKIN – I’ve always been blessed with pretty good skin, probably due to the fact that even before I went plant based I was eating copious amounts of fruits and veggies. But these days it is better than ever, and i’m getting older! So, that brings me on to my next point…
- ANTI AGING – The high antioxidant intake of eating so many whole plant foods really helps to slow the aging process, on not only the outside, but the inside too – in places where you can’t even see it, but where it is of even more importance.
- LESS ACHES AND PAINS – I always had a lot of general muscle aches and pains before due to the fact that I do a LOT of exercise, but these days I don’t really feel anything, even after a really hard workout. I’m pretty sure this is due to the anti inflammatory effects of my highly plant based diet.
- FITNESS – My fitness has gone to new heights these last couple of years, and not because I am physically doing more exercise than I was before. Again, I believe this ties in with LESS INFLAMMATION!
- GUM DISEASE – This is the weirdest one – I used to have inflamed gums that bled quite a lot when I brushed my teeth and which my dentist confirmed was gum disease. I had this for years, and no matter how healthily I thought I was eating and looking after my teeth I never could get rid of it. The last time I went to visit my dentist she was shocked and told me it had completely gone, and also that she had no idea how it could disappear so quickly. I said it must be my vegan diet – she didn’t really believe it, I could tell, but I know in my heart that it was definitely that, especially considering all the other amazing things that had already happened to my body. Either way, I was buzzing for days because I knew my clever body was slowly but surely regenerating and healing itself through eating high amounts of anti inflammatory, plant based foods.
- CLARITY – Sometimes extreme clarity – the kind of which I have never experienced. I have moments, or glimpses of complete clarity and awareness that I never knew were even possible. They come and go; but as a whole I can think so much more clearly and don’t get that horrid brain fog and forgetfulness that I used to get a lot – especially when hormonal!
What is the difference between plant based and vegan?
The main difference between these two terms is the fact that veganism is a lifestyle predominantly aimed at the protection of animals, therefore as well as not consuming animal products it also includes not using other animal materials such as leather, suede and fur. It doesn’t necessarily involve eating a healthy diet as there are lots of vegan foods that would still be considered junk – for example: chips, chocolate, fries, sugar and crisps.
Eating a plant based diet is more aimed at eating a healthy diet full of plant foods such as veggies, fruits, wholegrains, pulses, nuts and seeds (don’t forget that ultimately you are still doing a lot for the vegan cause by doing this alone). It limits the consumption of refined carbohydrates, trans fats, refined sugars and junk foods. You don’t necessarily have to stop all animal product consumption; but you do need to eat mostly plants (95+% of the time anyway). To be honest, you will probably do this naturally the further down the line you go as your body will have become unaccustomed to anything else – and it will tell you so!
Making the change to Plant Based Foods
As more and more people turn to this healthful, planet friendly way of eating they will be looking for ways to swap their usual meat and dairy products with plant based alternatives which may seem a bit of an overwhelming task at first. It’s going to take time to re-educate yourself, not only about food groups and macronutrients, but also your taste buds and digestive system as they too will take a while to adjust.
You may find that in the first few weeks – even months, your digestive system will still be getting used to the high intake of plant fibers, pulses, fruits and vegetables and you may at times get indigestion, bloated or gassy. This is normal, and when it happens you could either take digestive enzymes, or cut down slightly on known culprits (such as green leafy veg and pulses) until your body becomes more adjusted.
When this happened to me I just rode it out and now I’m fine; conversely, I rarely suffer the IBS that I used to have quite badly before I changed to plant based eating so it actually helped me in the long run.
Wondering what on earth you’re going to eat instead of your usual fare is often one of the biggest obstacles of such a huge dietary change. Life long conditioned thinking patterns are powerful, and you may have an uneasy feeling that you’re not getting enough protein and other nutrients in your meals; or you may feel like you haven’t had a ‘complete’ meal without meat or dairy. I know, I know – this s**t is real, but it will pass – as soon as you start to feel amazing, with more energy and clarity than ever before, then believe me it will pass.
Meeting Protein Requirements
But getting enough plant based protein is definitely something you do need to be mindful of, especially if you do lots of exercise, as your needs will be higher under these circumstances. You should try and get protein in at every meal, as it’s easy to eat too many carbs on the plant based diet when you’re not quite sure how to do it correctly. As I exercise a lot I like to cover my protein requirements with an amino acid rich protein powder most days. It just makes life easier; and if you’re an exerciser (especially if you’re a weight trainer) you will probably need this too.
Below are a few examples of easy food swaps to get you started. Don’t forget that a whole food plant based diet is also about eating healthy, low sugar foods and lots of wholegrains. You will find I have added some swaps for unhealthy foods here too. This is not your shopping list as you will need to scroll down further for that, this is just examples of potential food swaps).
- COW’S MILK – Swap for almond, soya, oat, hemp or rice milk (soya milk is the highest in protein and the most nutritionally closest to cow’s milk).
- YOGURT – Swap for coconut or soya yogurt (again, soya is the highest protein and nutritionally closest to milk based yogurt).
- CHEESE – You can buy all sorts of versions of vegan cheeses these days.
- WHITE BREAD – Buy wholegrain bread; or even better, sourdough, which will be easier on the digestion.
- BAGELS – Again, you can buy wholegrain varieties.
- JAM – Buy whole fruit jam with no added refined sugars.
- HIGH SUGAR CEREALS – Swap for porridge oats, homemade quinoa breakfast bowl, millet porridge, buckwheat grouts, chia pudding, homemade granola, buckwheat pancakes, buckwheat waffles.
- MEAT (PROTEIN) – Use soya mince, tofu, vegan sausages, veggie burgers, chickpea burgers, tempeh, quinoa, pulses, lentils, beans, nuts and seeds. You can probably make all your usual meals out of these substitutes.
- EGGS – Make tofu scramble; or for baking use homemade flax or chia eggs. Very simple to make!
- WHITE FLOUR – For baking, use a mix of wholemeal, spelt, buckwheat, oat, rice and quinoa flours. You will probably need to do a half-and-half mix with a proper wholemeal flour for a good texture and rise.
- REFINED SUGARS – Use instead – Xylitol, stevia, coconut sugar, erythritol, yacon syrup, agave nectar, and maple syrup. Just use all of these in MODERATION as they are still sugar.
- FATS – Use coconut oil, olive oil, sesame oil, and peanut oil for cooking.
As you can see there really is an abundance of healthy plant based foods to choose from, and as you become more adept at your cooking skills you will find you can pretty much recreate all of your favorite dishes into plant based versions. And if you need inspiration then these are lots of tasty recipes all over the internet to help you out.
If you buy everything on the shopping list below (or at least your favorites from each group, but remember to keep it varied every week) then you will have everything you need from all the food groups to keep you healthy. I recommend before you do your shopping that you also read here about plant based macronutrients, and also how to put a nutritionally complete meal together. Understanding both of these things is VITAL to your long term health, and is not as hard as you may imagine as it will soon become second nature even after a couple of weeks.
List of Foods to eat on a Plant Based Diet:-
- VEGETABLES – Green leafy veg, salad veg and leaves, cruciferous vegetables, root vegetables, bell peppers.
- POTATOES – White, new potatoes, and sweet potatoes.
- SQUASHES – Pumpkin, butternut squash, onion squash.
- FRUITS – Berries of all kinds, bananas, tropical fruits, apples, pears, kiwi, grapes, citrus fruits, pomegranates.
- NUTS – Brazil’s, macadamia, cashew, peanuts, almonds, walnuts, hazelnuts and pecans.
- SEEDS – Chia, sunflower, pumpkin, flax, hemp.
- PEANUT BUTTER – Sugar free peanut butter, and other nut butters such as almond, cashew and walnut.
- PULSES – Kidney, cannellini, borlotti, butter, and aduki beans; plus chick peas and green peas. Canned or dried are both fine.
- MEAT SUBSTITUTES – (optional, but usually needed whilst learning) – such as soy protein burgers, sausages or mince.
- CHICKEN – You can buy meat free chicken nuggets, or sliced meat free ham.
- QUINOA – A full spectrum amino acid that can be used as a source of protein, carbohydrate, and fat all in one.
- NUTRITIONAL YEAST FLAKES – A great source of B12 (buy the one already fortified with it), protein, and a great cheese tasting substitute.
- MUSHROOM SAUCE – A Worcester sauce substitute.
- VEGETABLE BOUILLON – A vegetable stock powder.
- SUPERFOOD POWDER SHOTS – A great way to get a shot of pure nutrition, and to be sure you are getting all the nutrients you need.
- NUT MILKS
- CHEESE SUSBSTITUTES – Especially mozzarella – great for making your own vegan pizza.
- SAUERKRAUT – To keep gut flora healthy.
- SOURDOUGH BREAD
- AVOCADOS – Eat LOTS of these as they are one of nature’s perfect foods.
- ALL HERBS AND SPICES
- FATS – Coconut oil, extra virgin olive oil, sesame oil, peanut oil.
- DARK CHOCOLATE – At least 70% is usually dairy free AND healthy too as a treat!
- CACAO POWDER
- DRIED FRUITS – Apricots, dates, apple, sultanas, currants, goji berries, golden berries, raisins.
- ALL THINGS COCONUT – Flakes, cream, milk, desiccated, yogurt, fresh.
- SWEETENERS – Coconut sugar, Xylitol, Stevia, maple syrup, agave nectar, date paste, brown rice syrup (ALL to be used in moderation only)
- BUCKWHEAT FLOUR
- BUCKWHEAT GROUTS – Toasted for tasty do it yourself granola.
With so many plant foods you can eat in place of your normal diet you need never get bored. The world is now changing, and plant based eating is becoming such a massive thing that you can see evidence of it everywhere.
Supermarkets are selling meat and dairy replacements as common place, with more and more exciting variations coming out continually. Restaurants, and even fast food joints, are now offering vegan dishes to suit all needs, so it really is easier than ever to make the change to what is (when done correctly) one of the healthiest ways to eat.
Need More Guidance?
If you are stuck for ideas, or would like a structured plan to help get you into new habits fast, then please check out my free one week diet plan. It will show you how to put your meals together correctly, so that you receive the correct amounts of calories, nutrients and protein.
Thankyou for visiting zestforever; I hope you have found all that you are looking for, and if not, feel free to drop me a line below!