Best Whole Food Plant-Based Diet Food List

Plant-Based Diet Food

What not to eat on a plant-based diet

First things first—let’s dive into the basics of what to skip 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. Instead, focus on whole, nourishing foods that keep your diet delicious and nutritious!

Avoid overly processed foods

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.

Despite being vegan, these processed foods can be low in essential nutrients and high in empty calories, making them less beneficial for overall health.

Instead of relying on processed vegan snacks, it’s better to opt for whole, nutrient-dense foods that provide essential vitamins, minerals, and fiber.

Fresh fruits, vegetables, whole grains, and legumes offer a healthier alternative that supports your well-being and helps maintain a balanced diet. We have lots of healthy plant-based oil-free recipes on this website that are low in fat and made with wholesome ingredients. By focusing on whole foods, you can enjoy a more nutritious and satisfying plant-based lifestyle.

Foods you can eat on 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. From hearty bean soups like our vegan Mexican tortilla soup and crisp salads like this spinach fruit salad to savory quinoa dishes like my quinoa chickpea salad and sweet dairy-free fruit smoothies, there’s no shortage of tasty and satisfying options. Embracing a plant-based diet opens up a world of wholesome, plant-powered foods that can be both exciting and nourishing!

• 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. In countries where whole grains are staples, such as rural Asia, diabetes, heart disease, and certain cancers, are much less common than in the States and Europe.
• Legumes – This group includes beans, peas, and lentils. They are hearty, high-protein foods that are rich in calcium, iron, cholesterol-lowering soluble fiber, and even traces of omega-3 fatty acids.
• Vegetables – These foods are loaded with vitamins and minerals, are very low in fat, and like all plant foods, have no cholesterol at all.
• Fruit – These are vitamin-rich and have no cholesterol. They do have natural sugar but are low on the glycemic index, except for watermelon and pineapple.

Whole food plant-based food 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! I do not keep all these varieties of veggies and fruit in my kitchen all the time. Who has that kind of room? I just want to give you an idea of what is available.

Grains

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. They provide a steady release of energy and help maintain digestive health, making them a key component of a balanced and nutritious plant-based lifestyle.

• Old fashion oats
•  Rice  (brown, Jasmin,  wild, etc.)
• Bulgur (a wheat grain that is great for adding  texture to meatless dishes)
• Quinoa
• Barley (I add to soups and stews)
• Millet (I add to soups and stews)
• Cornmeal (for cornbread)
• Grits
• Unbleached flour (whole wheat, spelt, brown rice, barley, etc.)
• Whole-wheat pastry flour
• Pasta (whole wheat, spelt, artichoke, quinoa, etc.)
• Bread (rye, pumpernickel, spelt, etc.)
• Tortillas (corn & whole grain flour)

Legumes

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 help maintain muscle mass, support digestive health, and keep you feeling full and energized, making them a crucial part of a well-rounded plant-based meal plan.

• Kidney beans
• Pinto beans
• Garbanzo
• White beans (navy, cannellini, Great Northern, etc.)
• Black beans
• Black-eyed peas
• Green peas
• Split peas
• Edamame (soybean, fresh or frozen)
• Lentils (red, green, brown, etc.)
• Nuts
• Many, many more…

Vegetables

Vegetables are a cornerstone of a plant-based diet, packed with vitamins, minerals, and antioxidants that support overall health and well-being. They provide essential nutrients while being low in calories, helping to boost your immune system, improve digestion, and keep you feeling vibrant and energized.

• Potatoes (red, Russet, Yukon gold, etc.)
• Sweet potatoes
• Tomatoes
• Carrots
• Radishes
• Artichokes
• Lettuces (Romaine, endive, butterhead, loose-leaf, etc.)
• Other greens (spinach, collards, etc.)
• Cabbages (purple, green, Napa, Bok Choy, etc.)
• Broccoli
• Cauliflower
• Brussels sprouts
• Bean sprouts
• Leeks
• Garlic
• Ginger
• Bell peppers (red, yellow, green)
• Pepper (the hot ones)
• Onions (purple, yellow, white, etc.)
• Corn
• Cilantro
• Parsley

Fruits

Fruits are a delicious and nutritious staple of a plant-based diet, offering a rich source of vitamins, minerals, and natural antioxidants. They help support immune function, provide essential hydration, and offer a natural sweetness that can satisfy cravings while keeping your diet balanced and healthful.

• Apples
• Pears
• Oranges
• Grapes
• Pineapple
• Nectarine
• Peach
• Bananas
• Berries (strawberries, blueberries, raspberries, etc.)
• Kiwi
• Avocado
• Lemon
• Lime
• Melons (cantaloupe, watermelon, honeydew, etc.)
• And many, many more

Condiments

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. They allow you to enjoy a variety of tasty dishes without compromising on health, making meals both satisfying and nutritious.

• Balsamic vinegar
• Apple cider vinegar
• Rice vinegar
• Red wine vinegar
• Amino acids
• Tahini (this is a sesame paste. Usually found in the peanut butter section)
• Maple syrup
• Blackstrap molasses
• Dijon mustard
• Yellow mustard
• Ketchup
• Soy sauce or tamari
• Worcester sauce (make sure it doesn’t have anchovies)
• Vegetarian ‘oyster’ sauce
• Nutritional yeast
• Baking powder
• Baking soda
• Corn starch or arrowroot powder (for thickening)
• Vanilla
• Vegan, low-fat soup cups (Dr. McDougall’s brand)

Spices & Herbs

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. They can help boost metabolism, support digestion, and add a variety of health benefits, making your meals both tasty and nourishing.

•  Italian seasoning
• Garlic powder
• Onion powder
• Paprika and smoked paprika
• Peppercorn mélange
• Turmeric
• Tarragon
• Cayenne
• Chili powder
• Cumin
• Steak seasoning
• Bay leaf
• Parsley
• Basil
• Oregano
• Red pepper flakes
• Just to name a few…

In this article on the top 15 spices for your plant-based kitchen, you’ll discover how these flavorful staples can transform your dishes while enhancing their nutritional value. From boosting flavor to providing health benefits, these spices are essential for creating delicious and wholesome plant-based meals.

Canned Foods

Canned vegetables and fruits are a convenient and nutritious addition to a plant-based diet, offering essential vitamins, minerals, and fiber while being shelf-stable. They provide a quick way to enjoy the benefits of produce year-round, making it easier to maintain a healthy and balanced diet.

• Beans
• Tomato paste
• Tomato sauce
• Artichoke hearts
• Water chestnuts
• Chipotles
• Cream corn
• Pimentos
• Baby corn
• Vegan low-fat soups
• Veggie broth (Making Veggie Stock from Scraps)
• Fire-roasted tomatoes
• Apple sauce

Refrigerator Foods

Refrigerated foods like hummus and tofu are excellent staples for a plant-based diet, providing rich sources of protein, healthy fats, and essential nutrients. They add variety and convenience to your meals, making it easier to maintain a balanced and satisfying plant-based lifestyle.

• Hummus
• Plant-based milk (soy, almond, rice, etc.)
• Tofu (firm, extra firm, silken)
• Tempeh
• Seitan
• Lemon juice
• Flax meal
• Salsa

Frozen Foods

Frozen foods are a fantastic option for a plant-based diet, as they preserve the nutritional value of fruits and vegetables while offering convenience and variety. They make it easy to incorporate a wide range of healthy, nutrient-dense ingredients into your meals, ensuring you have access to wholesome options year-round.

• Ezekiel bread (they are kept in the freezer section of many grocery stores)
• Hash browns
• Fruits (like berries, etc.)
• Chopped spinach
• Corn nibbles
• Green peas
• Mixed veggies
• Stir fry veggies
• Pizza crusts: Sami’s Bakery Millet & Flax
• Whole-grain bagels
• Whole-grain buns (for bean burgers and carrot hot dogs)

Sweeteners

Healthy sweeteners, like maple syrup, agave nectar, and dates, are excellent choices for a plant-based diet as they offer natural sweetness while providing additional nutrients and less refined sugars. They help satisfy your sweet cravings in a more wholesome way, enhancing the flavor of your dishes without compromising your dietary goals.

• Homemade date paste and raw dates
• Maple syrup
• Date syrup
• Granular less refined sugars like sucanat, pure cane, maple, date, and others
• Agave nectar
• Honey (if not pure vegan)
• Molasses

Vegan Meat Alternatives

Healthy meat alternatives are a great addition to a plant-based diet, offering high-quality protein and essential nutrients while providing satisfying textures and flavors. These options, such as tofu, tempeh, and seitan, make it easier to enjoy a diverse and balanced diet without sacrificing taste or nutrition.

• Tofu
• Tempeh
• Soy curls
• Seitan
• Lentils

Easy Plant-Based Recipes

Here’s a tasty sneak peek at some delicious plant-based recipes you can whip up with the ingredients I’ve just mentioned. Get ready to dive into a world of flavor with these scrumptious creations!

For those of you new to the whole food plant-based lifestyle, we’ve created a FREE 7-Day Plant-Based Menu Planner to help you get started!

Breakfasts

• Tofu Breakfast Scramble
• Banana Oat Dairy-Free Pancakes
• Applesauce Cinnamon Vegan Muffins
• More Plant-Based Healthy Breakfasts

Main Dishes

• Chipotle Vegan Black Bean Burgers
• Vegan Meatloaf
• Best Soy Curl BBQ
• More Plant-Based Dinner Recipes

Sides

• Dairy-Free Mashed Potatoes
• 10-Minute Vegan Brown Gravy
• Veggie Pasta Primavera
• More Plant-Based Sides

Soups

• Barley Vegetable Soup
• Creamy Dairy-Free Butternut Squash Soup
• Hearty White Bean Soup
• More Plant-Based Soups

Desserts

• Easy Stuffed Dates
• Edible Vegan Chocolate Chip Cookie Dough
• Crockpot Vegan Lava Chocolate Cake
• More Plant-Based Desserts