- Fruits: Berries, citrus fruits, pears, peaches, pineapple, bananas, etc.
- Vegetables: Kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc.
- Starchy vegetables: Potatoes, sweet potatoes, butternut squash, etc.
- Whole grains: Brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc.
- Healthy fats: Avocados, olive oil, coconut oil, unsweetened coconut, etc.
- Legumes: Peas, chickpeas, lentils, peanuts, black beans, etc.
- Seeds, nuts and nut butters: Almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, natural peanut butter, tahini, etc.
- Unsweetened plant-based milks: Coconut milk, almond milk, cashew milk, etc.
- Spices, herbs and seasonings: Basil, rosemary, turmeric, curry, black pepper, salt, etc.
- Condiments: Salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice, etc.
- Plant-based protein: Tofu, tempeh, plant-based protein sources or powders with no added sugar or artificial ingredients.
- Beverages: Coffee, tea, sparkling water, etc.
If supplementing your plant-based diet with animal products, choose quality products from grocery stores or, better yet, purchase them from local farms.
- Eggs: Pasture-raised when possible.
- Poultry: Free-range, organic when possible.
- Beef and pork: Pastured or grass-fed when possible.
- Seafood: Wild-caught from sustainable fisheries when possible.
- Dairy: Organic dairy products from pasture-raised animals whenever possible.
SUMMARY
A healthy, WFPB diet should focus on plant foods like vegetables, fruits, whole grains, legumes, nuts and seeds. If animal products are eaten, they should be eaten in smaller quantities compared to plant foods.