Chapter 9. Whole Food Plant-Based: Food, Recipes, and Online Resources

Whole Food, Plant-Based Goodness:

Fruits: Berries, citrus fruits, pears, peaches, pineapple, bananas, apples, avocados
Vegetables: Kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, mushrooms
Starchy vegetables: Potatoes, sweet potatoes, butternut squash, parsnips
Whole grains: Brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, wholewheat bread
Legumes: Peas, garbanzo beans, lentils, peanuts, black beans, kidney beans
Seeds, nuts and nut butters: Almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, natural peanut butter, tahini
Unsweetened plant milks: Coconut milk, almond milk, cashew milk, oat milk, rice milk
Spices, herbs and seasonings: Basil, rosemary, mint, turmeric, cumin, black pepper, garlic, paprika
Condiments (without added sugar): Salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice
Plant-based protein*: Tofu, tempeh, seitan, beans, nuts
Beverages: Coffee, tea, sparkling water

* If you are looking for large amounts of protein to build muscle in the gym, for example, you can include plant-based protein powders

Fast food: French fries, cheeseburgers, hot dogs, chicken nuggets
Added sugars and sweeteners: Table sugar, soda, juice, pastries, cookies, candy, sweet tea, sugary cereals
Refined grains: White rice, white pasta, white bread, bagels
Packaged and convenience foods: Chips, crackers, cereal bars, frozen dinners
Processed vegan foods: Plant-based meats, faux cheeses, vegan butters
Artificial sweeteners
Animal products: meat, poultry, fish, eggs, dairy, gelatin, casein, whey