Plant-based eating has been shown to aid in weight reduction, assist with disease prevention and is far better for the environment. A plant-based diet consists of minimally to non-processed natural foods such as fruits, vegetables, legumes, seeds, nuts, and whole grains. Refined flours, sugars, and processed oils are not part of a plant-based diet. Wherever possible, plant-based diets emphasizes organic, local and ethical farming practices. A sample plant-based grocery list includes:
Plant-Based, Non-Meat Proteins:
- Chickpeas
- Lentils
- Edamame
- Firm Tofu
- Tempeh
- Peanuts
- Almonds
- Spirulina – blue-green algae that contain approximately 8 grams of protein per 2 tablespoons
- Nutritional yeast
- Quinoa
- Hemp seeds – 5 grams of protein per tablespoon
- Protein Powders
Produce:
- Apples
- Artichoke
- Asparagus
- Avocado
- Banana
- Bagged greens and salad
- Basil
- Beets
- Bell peppers
- Blueberries
- Cabbage
- Carrots
- Cauliflower
- Cilantro
- Cucumber
- Dried fruits (apples. apricots, banana slices, etc.)
- Grapefruit
- Grapes
- Kiwifruit
- Leafy greens (kale, spinach, romaine, etc.)
- Mushrooms
- Onions
- Oranges
- Pears
- Pineapple
- Potatoes
- Tomatoes
- Thyme
- Strawberries
- Raspberries
- Zucchini
Whole Grains:
- Amaranth
- Barley
- Bulgur
- Farro
- Freekeh
- Kamut
- Millet
- Oats
- Quinoa
- Rice (black, brown, red, and wild)
- Spelt
- Sprouted-grain products
Legumes:
- Canned and Dry beans (black, black-eyed peas, kidney beans, navy, pinto, fava, mung, and lima)
- Peas
- Chickpeas
- Dry peas (split green and yellow, whole green and yellow)
- Edamame
- Hummus
Nuts and Seeds:
- Walnuts
- Cashews
- Pistachios
- Brazil nuts
- Almond and almond butter
- Peanuts and peanut butter
- Chia seeds
- Flaxseeds
- Pecans
- Pine nuts
- Sunflower seeds
- Tahini
Now that we’ve got our kitchen staples, head over to @deliciouslyella and @minimalistbaker on Instagram for delicious plant-based recipes!
