Where to Start?
So you want to try eating WFPB (Whole Food Plant Based) or just want to try eating healthier but have no idea where to start. Here is the perfect guide for you. I will cover things you should always try to have on hand. Some recommendations will be very specific and others will be more open ended, where you can try out different options and see what you like. I will also cover some common nutrients that people fear they will not get enough of on a plant based diet. Namely, Vitamin B12, Iron, and Omega 3s. If you have these items in stock, you should always be able to whip up something super healthy and good for you, regardless of what meal it’s for.
If I don’t mention something specific, go with whatever you enjoy most from each category: In other words, if you hate kale but keep on buying it and forcing yourself to eat it, at some point you are going to give up on the lifestyle change, so pick the foods you’ll be happy eating.
General Recommendations
Legumes
Eating whole food, plant-based, means that legumes will be your main source of protein. You should always have some of these on hand, whether that be in canned or dried form. Personally, I like to use canned beans for the convenience, but I will keep dried lentils and split peas on hand too, since they’re not more of a hassle to cook from dry. Tofu and tempeh also fall into the legume category, and both can stay in the fridge unopened for a long time. Check their expiration dates and, if you have the space and they are on sale you may as well stock up.
In the freezer aisle, you can also pick up edemame, green beans, and peas. Then there are some fresh options like snap or snow peas, but the canned and dried options will likely be your mainstays.
Try to have at least 2 meals a day focused around these. Like a black bean burrito for lunch and a tofu scramble for dinner, or some crackers (whole wheat of course!) with some hummus for lunch and a lentil dahl for dinner. Some common legumes include:
- Lentils
- Chickpeas
- Soy (tofu, edemame, tempeh)
- Lima Beans
- Fava Beans
- Kidney Beans
- Black Beans
- Pinto Beans
- Mung Beans
- Green Beans
- Peas
Whole Grains
These are another main source of food in a WFPB diet. They provide protein, fiber, minerals, and help fill you up and keep you feeling full. There is two categories within whole grains: the grains themselves, and then items made out of the grains (like bread, pasta, tortillas, etc.). When looking at the items made out of them, be sure to avoid those that have a lot of added sugar, fat, and salt. Milk powder often sneaks it’s way into these things as well, so be on the lookout for that. The grains themselves are usually cheap and are bought dried, so they last forever in your pantry. Be warned that some of them take way longer to cook than others, so plan accordingly. You can also cook a bunch at once and keep servings in the fridge for 3-4 days.
I would aim to try and have some form of whole grain with every meal. An example of this might be having overnight oats for breakfast, a whole wheat tortilla for lunch, and for dinner a bowl with a base of bulgur or quinoa. Here are some whole grains:
- Bulgur
- Millet
- Barley
- Farro
- Oats
- Quinoa
- Brown Rice
- Amaranth
- Buckwheat
- Freekeh
- Spelt
- Popcorn
- Whole Wheat Pasts
- Whole Wheat Bread
- Whole Wheat Torrillas
Fruits and Vegetables
You should be eating these with every single meal and as snacks. These are nutrient and other beneficial compound powerhouses. Your WFPB pantry should never be without them. Which should you be eating? Are there some that are better than others? Yes, the best fruit you can eat are berries, but all of them are great and worth the bite. An apple is good, blueberries are better, but having both in one day is best. A good goal to aim for is to eat the rainbow. Everyday try and have stuff from all the different colors of the rainbow. So maybe some red cabbage and purple sweet potato, then some blueberries, kale, mango, carrot, and tomatoes. All those different pigments have different benefits.
In general I would try and have fruits and/or vegetables with every meal, and as snacks. Just pack them in anywhere you can and enjoy. The most important thing is to focus on what you enjoy and will actually eat. If you hate eggplant, then don’t buy it and force yourself to eat it.
Some of these like apples, oranges, onions can last for a long time in the fridge but other fruits and vegetables you might find easier to buy and keep frozen, especially since they come pre-cut. Do whatever you feel is best and easiest for you. I keep a mix of things, some I buy frozen and some I buy fresh.
Vegetables are awesome for getting you to feel full. You can absolutely load up a plate full of them and get tons of nutrients for minimal calories all the while filling up your stomach and keeping you feeling full after a meal. Some of the best vegetables are dark leafy greens, so don’t skip out on those! But once a gain, the best vegetables are the varied ones, so don’t just stick to green.
You can also throw mushrooms into this category. Yes I know they are a fungi and not a fruit or vegetable but for the sake of this guide you can consider them to be.
Fruit are great additions to breakfast, smoothies, and to have as a snack. If you stick to eating like this for long enough, your taste buds adapt and suddenly something like a peach or clementine becomes a great little treat on par with what maybe a slice of cake used to be.
Berries
- Blueberries
- Blackberries
- Strawberries
- Raspberries
- Currants
- Gogi Berries
- Cranberries
Dark Leafy Greens
- Kale
- Spinach
- Beet Greens
- Collard Greens
- Arugula
- Swiss Chard
Cruciferous Vegetables
- Kale (again!)
- Broccoli
- Cauliflower
- Bok Choy
- Cabbage
- Brussels Sprouts
Nuts and Seeds
These are your main sources of good, healthy fats. They have omega 3s, can help reduce cholesterol, and improve artery function. They are also a dense source of calories, useful for being able to eat enough calories in a day!
What you want to look out for is making sure you get some that have not been covered in extra oil and salt. Be sure to look at the ingredients and nutritional information. What you want to see is just the seed or nut. For their butters it is fine if there is a little bit of added salt used as a preservative. As a general note, if the nut or seed butter splits when you let it sit and you have to mix it back together that is a good sign that there is nothing else added to it. Peanuts while being a legume also fall into this category.
Generally you should eat the ones you like but as I note later in the omega 3 section, flaxseeds are so beneficial that everyone should have them.
Nuts
- Walnuts
- Almonds
- Cashews
- Peanuts
- Pecans
- Pistachios
Seeds
- Flaxseeds
- Pumpkin Seeds
- Sunflower Seeds
- Chia Seeds
- Hemp Seeds
- Sesame Seeds
Liquids
This is a simple section. The main thing you should be drinking is water and, in case anyone is wondering, sparkling water is also fine. But there are other things that are good too as additional things that you can drink.
To start, we have plant milks, I basically never just drink these straight but they are great for adding into oats, sauces, and smoothies or for adding to coffee. You should aim for unsweetened versions if you can, since you don’t need that added sugar. If you think you’ll struggle with this, give it some time, your taste buds will adapt quicker than you think. As for what type, soy is my number one pick and coconut takes last place, everything else falls somewhere in between. See here for why soy is great.
Other than water and plant milk, the only other liquids I recommend are coffee and tea, the tea can be black or green. For both tea and coffee they can be caffeinated or not. They all have great compounds in them that help you be healthy and you can’t go wrong with any of them.
Just stop drinking caffeine at least 10 hours before bedtime to help you get a good night’s sleep.
Herbs, Spices, and Other Seasonings
Just because you are trying to eat healthier doesn’t mean your food needs to be bland and boring. You can go as crazy or as simple as you want here. Whether you’re loading up on all kinds of different spices, or buying some pre-made spice blends, your meals will taste better with them. If going the pre-made route, just be sure to check whether the mix you bought has salt in it, and account for that when cooking.
There are also loads of other flavour bombs you can add to your meals to enhance them: Juice from citrus or vinegars can add some nice acidity. Many hot sauces don’t contain any oil and can add a nice kick and flavour to dishes. In the same vein, salsas are also a great way to add extra flavour. You can get some low sodium soy and teriyaki sauces which are awesome with tofu or tempeh. If you can’t do soy, you can look into coconut aminos to get that same experience.
Some non-liquid sources can be nutritional yeast which can add a “cheesy” flavour to sauces. A seed butter like tahini or peanut butter can be a great base for a sauce. Miso paste is a great addition to any soup that just needs to extra depth of flavour. (Despite miso being very high in sodium, it does not seem to have the same effect as just eating that much salt on it’s own, there are many theories as to why but regardless it appears fine to add to your diet.)
Common Plant Based Gotchas
Vitamin B12
See my full post here to learn more about this vitamin, why you need it and where it comes from.
- Canada - Adults - Weekly - Amazon Link
- Canada - 65+ - Daily - Amazon Link
- USA - Adults - Weekly - Amazon Link
- USA - 65+ - Daily- Amazon Link
Iron
See my full post here to learn more about iron. Here are some concentrated sources of plant based iron:
- Legumes (especially lentils)
- Whole Grains
- Natural Processed Cocoa Powder
- Black Strap Molasses
- Gogi Berries
- Apricots
- Prunes
- Pomegranate
Omega 3s
See my full post here to learn more about omega 3s, where they come from and how to get them into your diet.
- ALA - 2 tbps Ground/Milled Roasted Flaxseeds
- DHA + EPA - Canada - Amazon Link
- DHA + EPA - USA - Amazon Link
