Plant-Based Diet Beginners Guide

What is a plant-based whole food diet?

A plant-based diet focuses on consuming foods primarily derived from plants, including vegetables, fruits, whole grains, legumes, nuts, and seeds. It emphasizes minimizing or eliminating animal products to promote overall health and well-being.

This diet is known for its potential benefits, such as improved heart health, weight management, and reduced risk of chronic diseases. Our article on what a plant-based diet is and foods you can eat will help answer basic questions most people have.

Four plant-based food groups

The term whole in whole food plant-based describes foods that are minimally processed. This includes whole grains, fruits, vegetables, and legumes, and it also includes, in moderation nuts, seeds, avocados, natural sweeteners, and certain soy or wheat products that don’t contain added fat such as tofu and tempeh.

Eating a diet rich in plant-based, whole foods means nourishing your body with foods from the following groups. Our plant-based diet food list is a great resource that includes a grocery list.

• 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.

Recommended foods do NOT include meat, dairy products, eggs, added oils, or most processed foods. This list of 70+ Plant-Based Meals can help beginners and motivate others who might be interested in the food healthy vegans eat.

For more information visit Forks Over Knives to check out this article, What is a Whole Food Plant-Based Diet.

Frequently Asked Questions

Question #1: Isn’t eating healthy expensive? I’m on a budget.

Dr. Neal Barnard, President of the Physicians Committee for Responsible Medicine says to remember two words, “Greens and beans.” Plant-based bulk foods are much less expensive than meat, cheese, and dairy products.

Useful Links:

• Eating Healthy on a Budget (3-minute video from NutritionFacts.org)
• Plant-Based Nutrition is Affordable– Feed a Family for Less than $130/Week
• Plant-Based on a Budget
• Nutritionist’s List: Healthy Low-Cost Staples

Question #2: What about calcium and protein?

When this question comes up in the Food for Life classes I teach, I ask people to name the largest land-dwelling mammals they can think of off the top of their heads. They say things like an elephant, rhino, hippopotamus, giraffe, cow, and horse.

What do these animals eat exclusively? Plants! If plants provide enough calcium for those massive muscles and bone structures, we should have no problems getting enough.

This article, The Protein Myth: Vegan Athletes, will help encourage those concerned about not getting enough protein with a plant-based diet.

There are a number of professional plant-based athletes like NFL defensive lineman David Carter, prominent tennis players Venus and Serena Williams, Ultra Athlete Rich Roll, professional boxer Mike Tyson, Ultramarathoner Scott Jurek, and Patrik Baboumian, the Strongest Man in Germany.

Useful links about protein & calcium:

• Five Protein Myths
• The Protein Myth
• Calcium and Strong Bones
• Scientific Research Suggests, Milk Does NOT Do the Body Good

Question #3: What does the science say about a plant-based diet?

Remember when your mom used to tell you to eat your fruits and vegetables? It turns out she was right! Nutritional science continues to crank out peer-reviewed research that demonstrates the nutritional value of eating a plant-based diet.

Plants are full of health-promoting antioxidants, fiber, vitamins, and minerals. They even have calcium and protein.

This website has a number of physicians and scientists who are our Expert Guest Authors. They include cardiologists and diabetes specialists who share important information about the benefits of a whole food plant-based diet on our Scientific Research Category Page. These are some of the articles they have shared with our readers.

• Insulin Resistant Diet for Diabetes by Dr. Neal Barnard, MD
• Diet for Heart Health and More by Dr. Caldwell Esselstyn, Jr. MD
• Understanding Nutrition by Dr. T. Colin Campbell, PhD
• How Not to Die by Dr. Michael Greger

Question #4: Will any of the food taste good?

Let me make a few suggestions from this very website. These are some of my favorite recipes. I’ve even included a link for those who don’t like to cook with some plant-based diet recipes for beginners.

• 10 Simple & Healthy Plant-Based Recipes in 20 Minutes or Less
• Black Bean Burgers
• Vegan Nacho Supreme
• Cauliflower BQ Wing Bites
• Creamy Vegan Cheese Sauce
• Hot Fudge Cake
• Glazed Carrot Cake

There are plenty of plant-based cookbooks that can help you get more comfortable preparing healthy meals in your kitchen.

Question #5: What about eating at restaurants, traveling, or away from home?

It does take a little more planning and creativity, but traveling and eating at restaurants do not have to be difficult. Most restaurants have dishes you can eat. The important thing is to ask….and ask respectfully without demanding.

We have been pleasantly surprised at the amazing and tasty foods we have been able to get in restaurants. Many servers and chefs are very happy to guide you through their options, and some will even make special meals just for you.

The key for us seems to be the attitude with which we ask. This article, Guide to Dining Out on a Plant-Based Diet, will help.

And, for those traveling by car this article, Best Healthy Road Trip Snacks, will be a great asset.

Useful links for traveling:

• Plant-Strong on the Road
• Vegan ROAD TRIP! (Whole Food, Plant-based & Oil-free)
• 7 Keys to Success on a Healthy Plant-Based Diet
• Travel Tips for Healthy Snacks & Meal Planning
• How to Mix Travel With Plant-Based Eating

Question #6: Where in the world do I even begin finding the foods I will need at the grocery store?

I am so glad that you asked! This Beginners Guide to Plant-Based Grocery Store Shopping should be all you need. It even has a PDF file you can print. If you need a little help in the kitchen, take a look at our cooking tips and essential kitchen tools.

Question #7: What do you keep on hand in your kitchen to stock your pantry and refrigerator?

Guess what! I even have pictures of my stuff for you in this article, What’s in My Plant-Based Medicine Cabinet? I Mean Pantry? Come on in and See!

Summing it up

I hope this plant-based beginner guide has answered many of your questions and made starting your journey feel more approachable. Hopefully, it’s also inspired you to try some new deliciously healthy plant-based recipes that you and your family will enjoy!