Foods to Eat on a Whole-Foods, Plant-Based Diet.

When switching to a plant-based diet, meals should be centred around whole plant-based foods - mainly eating 80% carbs, 10% protein, 10% of fats. Nutrition scientists state that the healthiest diet for humans are a whole plant-based diet low in fat. Being on a whole plant-based diet reduces the risk of diseases like cardiovascular, diabetes, cancer, obesity, acne, infertility, Alzheimer, osteoporosis. Our meals should mainly contain clean carbohydrates (fruits, dried fruits, potatoes, squashes, etc.) Foods like dairy, eggs, poultry, meat and seafood should be avoided!

A Whole-Foods, Plant-Based Shopping List:

1. Fruits: Berries, citrus fruits, pears, peaches, pineapple, bananas, etc.

2. Vegetables: Kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc.

3. Starchy vegetables: Potatoes, sweet potatoes, butternut squash, etc.

4. Whole grains: Brown rice, rolled oats, farro, quinoa, brown rice pasta, buckwheat, etc.

5. Healthy fats: Avocados, olive oil, coconut oil, unsweetened coconut, etc.

6. Legumes: Peas, chickpeas, lentils, peanuts, black beans, etc.

7. Seeds, nuts and nut butters: Almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, natural peanut butter, tannin, etc.

8. Unsweetened plant-based milks: Coconut milk, almond milk, cashew milk, etc.

9. Spices, herbs and seasonings: Basil, rosemary, oregano. turmeric, curry, black pepper, salt, etc.

10. Condiments: Salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice, etc.

11. Plant-based protein: Tofu, tempeh, plant-based protein sources or powders with no added sugar or artificial ingredients.

12. Beverages: water, tea, sparkling water, etc.

Do you don’t know where to start, we can work together, book a session.

Thank you.