Eating a healthy plant based diet means consuming more nutrient dense whole plant foods and less animal foods.



Start slowly by adding some of the following items to your next grocery shopping list and reducing the amount of processed food you currently buy.



Organic Produce
Fresh, RAW, and Seasonal
5+ Servings Fruit/Day
8+ Vegetables/Day
You can get most of these in by eating at least one LARGE salad a day. Use a vinegar based (low fat or fat free dressing).



Milks
Organic Unsweetened Plain or Unsweetened Vanilla Almond Breeze
Organic Unsweetened Coconut Milk
Organic Unsweetened Hemp Milk
Organic Unsweetened Soy Milk



Yogurt
Turtle Mountain Cultured Coconut Yogurt, Plain
Any low sugar soy or rice yogurts



Recommended Food Based Supplements
Brewer’s Yeast (good source of B Vitamins, to use in smoothies)
Bob’s Red Mill Golden Ground Flax (good source of Vitamin E and Omega 3's)
Red Star Nutritional Yeast (High in B12. Use on salad or as a Parmesan cheese
substitute)
Raw Wheat Bran (High in Vitamin E and Iron. Fern Naturfresh is a good brand)



Cheese Substitutes
Vegan Parma (Ground Walnuts, Nutritional Yeast and Sea Salt)
Follow Your Heart Mozzarella, Cheddar, and Monterrey Jack Cheese Blocks (melts great on pizza or in a tofu scramble. Remember to use sparingly on special occasions since this is a processed food)



Nuts (Raw, unsalted)
These are a good source of fats and for some, Omega 3s. Use as a snack, on a salad, or in a smoothie.
Walnuts
Almonds
Pumpkin Seeds
Cashews



Egg Replacers
Ener-G Egg (For baking)
Bananas
Flax and 1 tbsp water
Applesauce
Silken or regular Tofu



Cereal
Cold- Unsweetened Muesli
Hot- Thick cut rolled oats, grits, quinoa, or brown rice.(add sliced bananas, dried fruit, soy milk, walnuts and Agave to sweeten)



Sweeteners
Agave Nectar (Dark Amber Raw)
Sucanat
Stevia
Organic Molasses



Oils
Use Expeller cold pressed Organic Oils*
Extra Virgin Olive Oil
High Heat Canola oil
Earth Balance Spread (use sparingly, try Agave Nectar on toast instead)
*Note, you should always start meals with broth instead of oil when cooking on the stove top. Season lightly with oil after cooking. For baking, if oil is essential, use the organic high heat Canola.



Organic Soy Products
Miso
Tempeh
Organic Sprouted Tofu* (more digestible than regular tofu)



*Try not to eat tofu more than twice a week as it is not the best source of soy. Miso and Tempeh are better sources of Soy since they are minimally processed)



Sprouts
Grow your own! You can buy the jars and seeds at most health food stores.
Alfalfa
Mung Bean
Broccoli
Radish



Sea Vegetables
Nori– sushi or eat raw
Wakame- good in Miso soup



Condiments
Low Sodium Tamari- Unadulterated soy sauce
Organic unsweetened catsup
Seeds of Change Salad Dressing in Sweet Dijon
Drew’s All Natural Salad Dressing in Balsamic Vinaigrette
Organic Mild Salsa (good on baked sweet potatoes)



Bulk Section items
Dried fruits
Dried Coconut shavings
Dried Beans (Better for you than the canned version)
Whole wheat or spelt pastas



Items to save up for:
Rice and vegetable Steamer
Vita-mix Blender (for smoothies, soups, sauces)
Omega 8005 Fruit and Vegetable Juicer
Quality Stainless Steel pans and/or cast iron pans