Whole Food, Plant-Based Diet Guide

Whole Food, Plant-Based Diet Guide

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Enjoy a wide range of whole, unrefined plants. The best news of all? You can eat when you’re hungry and eat until you’re full.

Whole Grains

barley, brown rice, teff, millet, wild rice, quinoa, amaranth, steel cut and rolled oats, whole wheat

Legumes (dried or canned with minimal salt)

adzuki, beans, black beans, black-eyed peas, chickpeas, fava beans, kidney beans, soybeans, green beans, peas, mung beans, lentils, lima beans, pinto beans, homemade veggie burgers

Greens (fresh or frozen)

kale, collards, spinach, lettuces, parsley, cilantro, chards, bok choy, arugula


all kinds of potatoes, onions, leeks, carrots, radishes, beets, garlic, ginger, turnips, daikon

Other Veggies

squash, celery, brussels sprouts, cauliflower, mushrooms, asparagus, peppers, tomatoes, zucchini, sea vegetables

Fruit (fresh or frozen)

apricots, apples, bananas, berries, cherries, melons, mangoes, papayas, pineapple, grapes, kiwi, plums

Omega 3 Rich Seeds

flaxseed, chia seed


all spices


water, unsweetened plant “milks”, herbal teas, green tea, decaffeinated coffee


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