“When diet is wrong, medicine is of no use.
When diet is correct, medicine is of no need.” – Ayurvedic Proverb
The standard American diet is centered around animal foods such as eggs, dairy, and meat, as well as processed pre-packaged ‘foods.’ When making the switch to a plant-based diet, your meals will instead center around—you guessed it—plant-based foods.
If you do choose to consume animal foods, they should not be the main focal point of your meal but instead, as a complement to your plant-based meal.
Here are the items you’ll want to stock your pantry and refrigerator with:
Green leafy vegetables: kale, spinach, etc.
Starchy vegetables: sweet potatoes, butternut squash, etc.
Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc. Healthy fats: avocados, unsweetened coconut, etc.
Legumes: peas, chickpeas, lentils, peanuts, black beans, etc.
Seeds, nuts and nut butters
Unsweetened plant-based milk (soy, almond and hemp milk are great options!)
Spices, herbs, and seasonings
Condiments: nutritional yeast, low-sodium soy sauce or coconut aminos, vinegar, lemon juice, liquid smoke, sriracha, etc.
Beverages: coffee, tea, unsweetened sparkling or still water, etc.
If you do plan to keep animal products in your diet occasionally, be sure to look for local farms that provide:
Pasture-raised, free-range poultry, beef, and pork
Wild-caught, sustainable seafood
Organic eggs and dairy products from pasture-raised animals
The key to eating healthy is variety. Aim for at least 5 servings of veggies per day and 3 servings of fruit. Incorporate different grains, beans, and legumes into every meal for a well-balanced diet.
My Veg Pledge Mini Course gives you more support in transitioning to a plant-based diet,