A complete list of the essential plant based foods you should aim to eat daily
to maintain a healthy plant based lifestyle.
When it comes to embracing a plant based lifestyle, there is a little more to it than just avoiding animal products. It is often a concern when you are starting out that you may not be getting adequate nutrients to maintain proper health. I have compiled a list of essential plant based foods for you to keep in mind each day.
You can use this as a guideline to help you stay on track. Please read my notes at the end for more detailed information on how to apply this to your own personal eating habits and lifestyle.
Essential Plant Based Food List
- Green Leafy Vegetables– 2-3 cups raw, or 1-2 cups cooked. The darker the leaf the better, but all leaves are wonderful. Spinach, Kale, Collards, Arugula, Cabbage, Watercress, Beet Greens, Chard, Romaine, Endive, Bok Choy, Turnip Greens, Sprouts (alfalfa, broccoli, pea shoots etc.)
- Legumes– 3 servings of 1/2 cup cooked beans, 1/4 cup hummus, 1 cup fresh peas. Black beans, Cannellini beans, Chickpeas, Edamame, Kidney beans, Lentils (all varieties), Miso, Split Peas, Tofu, Tempeh.
- Whole Grains– 3 servings 1/2 cup cooked, 1 cup cold cereal, 1 slice bread, 3 cups popcorn. Brown Rice, Barley, Buckwheat, Wheatberries, Millet, Oats, Freekah, Quinoa, Rye, Wild Rice, Grainy breads, Tortillas.
- Cruciferous Vegetables-1 serving 1/2 cup- Arugula, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Collard Greens, Kale, Radishes, Watercress
- Other Vegetables– 3+ servings 1/2 cup- Artichokes, Asparagus, Beets, Peppers, Carrots, Corn, Garlic, Mushrooms, Onions, Okra, Potatoes, Squash, Snap Peas, Tomatoes, Zucchini.
- Berries– 3 servings, 1/2 cup- Blueberries, Strawberries, Blackberries, Cherries, Grapes, Goji Berries, Acai.
- Fruits-3 servings- Apples, Apricots, Avocados, Bananas, Melons, Oranges, Figs, Kiwi, Lemons, Limes, Mango, Peach, Nectarines, Papaya, Pears, Pineapple, Plums, Pomegranates.
- Nuts and Seeds– 1/4 cup or 2 tablespoons butter- Almonds, Brazil Nuts, Cashews, Hazelnuts, Hemp Seeds, Pecans, Pistachio, Pumpkin Seeds, Sesame Seeds, Walnuts, Sunflower seeds.
- Flax and Chia-1 Tablespoon- Ground Flax, Chia Seeds.
- Herbs and Spices– 1+ servings- Turmeric, Basil, Mint, Chili, Cilantro, Cinnamon, Cloves, Cumin, Curry Powder, Dill, Ginger, Garlic, Lemongrass, Oregano, Parsley, Rosemary, Sage, Thyme, Paprika, Vanilla.
- Beverages– Water, Teas, Coffee- Ad libitum
- Supplements– Vitamin B12, 20 minutes of Sunlight or Vitamin D3
- Exercise-I put this on the list because exercise will help with digestion, so I consider it a vital part of every day. Aim for at least 30 minutes of continuous movement, additionally some sort of weight bearing/strengthening exercise too. And PLEASE- make this fun!
Notes:
At first glance this may seem like a lot- but let me give you a few examples- A dagwood veggie hummus sandwich on 2 slices of grain bread, with sliced cucumber, tomato and arugula with a side of berries and a few nuts. You just knocked 8 of the 17 things off the list.
Add as much variety as possible. It’s easy to fall into ruts of eating the same things every day- especially breakfast. Aim for as many different veggies you can get in a week. I like to make it a point to try something new or different every week. This list is just some of the many different veggies out there. So feel free to explore.
Be sure to not just eat veggies and avoid starches. Potatoes, squashes, whole grains and legumes are your friends. If you are used to planning a meal around animal protein, shift your thinking to building around the starches. It’s not necessary to have a “main”. Just a nice collection of plants. If you are hungry, eat more. How about that!? This is a guideline, not a rule. If you are active, pregnant, trying to bulk up, or just plain hungry, eat more.
If you are just starting out it is not uncommon to experience some bloating and gas as your gut biome develops. This is not a “problem” in and of itself, except for the social inconvenience. For most people it takes a couple/few weeks for everything to balance out and all that to go away for good. If it’s feeling like too much, it’s okay to ease off and start with one serving of beans a day for example. Let your gut be your guide- but do hang in there, and please stand down wind 🙂
As for the supplements, I believe that everyone would benefit from these. Vitamin B12 is derived from bacteria that grows in the soil. Meat eaters get it from the animals that eat grasses and dirt, which is then stored in their muscles, which they then eat. Due to depleted soils, not even meat eaters are getting this vitamin adequately these days. I personally take a sub lingual spray of Methylcobalamin once a week and that is enough for me.
Vitamin D is really best from the sun. Contrary to what the sunscreen companies would like you to believe, getting direct sun on your skin is healthy for you. Especially if you are eating all those greens and veggies which are protective. Aim for as much direct expose onto arms and legs for 20-30 minutes a day. SPF of 30 reduces your vitamin D absorption by 95%. If you work inside, or only see the sun coming and going to work, a supplement is a good idea. Look for a quality product and opt for Vitamin D3.
Lastly- Don’t let perfection be the enemy of the good. Which means don’t feel pressured to get this all in every single day. Do your best. Enjoy your food. Try new things- and just keep filling your plate with plants. The more you do, the better it will be for you- and THAT is the more important thing.
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