Considering moving to a plant-based diet but not sure if your taste buds will approve? Well, here’s some good news—finding delicious, plant-based foods is easier than you might think! And plant-based diets are certainly healthy. Research has shown that plant-based diets may lower cholesterol, blood pressure and weight, and help with conditions including diabetes and cardiovascular disease. Plant-based and vegan diets are similar. “A plant-based diet is one that prioritizes mostly plant foods,” says Sharon Palmer, RDN, MSFS, and author of The Plant-Powered Diet. “Though there is currently no strict definition for this term, many people use it to define a diet that eliminates all animal foods, including meat, fish, poultry, eggs and dairy products,” she says. On a plant-based diet, you consume mostly vegetables, fruits, whole grains, nuts and seeds, beans and legumes, fortified plant-based milk, and water, along with small amounts of healthy fats, coffee, and tea. Alcohol and vegan chocolate can be indulged in occasionally, but highly-processed junk food (such as potato chips and pastries) should be avoided or eaten rarely. The good news is that there are many healthy plant-based foods available in your local grocery store, as well as in natural food stores and online. Plus, it seems like every week you can find new “ready-to-eat” plant-based options that can save you time. Eager to learn more? Read on for this list of more than 150 plant-based foods that will provide the nutrition, taste and variety you’ll love.
Plant-Based Protein List
“One of the biggest concerns among people considering a plant-based diet is if they’ll have enough protein to sustain their lifestyle and physical activities,” says Palmer. The answer is a resounding yes! In fact, even some top athletes swear by plant-based eating.
Here are some top plant-based protein options:
Whole Grains
Palmer recommends eating intact (unprocessed) whole grains often, and eating processed whole grain products (like bread) in moderation. Why? “Intact whole grains are much more filling, and have a lower glycemic index than whole grains made into flour, which increases the glycemic index.”
Try these intact whole grain choices:
Look for the whole grain varieties of these:
Plant-Based Vegetable and Fruit Options
Veggies and fruits are at the heart of this way of eating, so go wild! No vegetables or fruits are off limits.
Fresh or Frozen Vegetables:
Keep these veggie items in your pantry:
Fresh or Frozen Fruits:
Keep these fruit items in your pantry:
Healthy Fats on a Plant-Based Diet
We all need fat in our diets—they increase our feeling of fullness after eating, give us energy and help us absorb vitamins. Some fats are more healthy than others, though. Here are some “healthy” fats that are great for a plant-based diet:
Plant-Based Food Flavorings
These plant-based diet approved additions will help make your food sing.
Herbs:
Spices:
More flavorings:
Beverages
Water is Palmer’s top beverage choice. Here are some additional options:
Treats
We all need a quick and tasty plant-based goodie now and then: Want to dip your toe into the water? Here are some simple ways to incorporate more plants into your diet.
Sources
The Permanent Journal: “Nutritional Update for Physicians: Plant-Based Diets"Sharon Palmer, RDN, MSFS, author of The Plant-Powered DietCleveland Clinic: “All About Fats: Why You Need Them In Your Diet”
