A Guide to Plant-Based Eating

A new year may symbolize a fresh start, a blank slate, and all the good intentions we hope to keep for the year ahead. For many, the most immediate positive change is self-care, specifically in what we eat. Reflecting on our routines and habits, meal time is the ideal opportunity to start the year with the best foot forward. Popularly known as “Veganuary,”  January has come to be known as the “Meatless Monday” of the year. Whether that means going completely meatless or just cutting back, we are here to help. 

Download the guide as a PDF

Plant-Based Pantry Essentials

  • Unlimited fresh and frozen fruits and vegetables
Refrigerator
  • Nut milks
  • Ferments: kimchi, sauerkraut, pickled vegetables, tempeh, yogurt, miso
  • Corn tortilla
Proteins
  • Canned and dried beans
  • Dried lentils
  • Hummus
  • Natural, unsweetened nut and seed butters
  • Split peas
  • Tempeh
  • Tofu
  • Yuba noodles
Pantry
  • Raw nuts: almond, peanuts, walnuts, cashews, pistachios, pecans
  • Seeds: sunflower, sesame, chia, flax, pumpkin, hemp hearts
  • Olives and capers
  • Canned whole tomatoes
  • Garlic and onions
  • Grains: brown rice, wild rice, barley, millet, oats, quinoa, bulgur, cornmeal, farro
  • Pasta: whole grain, soba, brown rice, mung bean threads, quinoa, spelt, chickpea
  • Vegetable broth 
  • Coconut milk
  • Flours: whole grain, all-purpose gluten free, oat, chickpea, almond, buckwheat, spelt
  • Dried mushrooms
  • Cacao powder
  • Tea and coffee
Herbs & spices
  • Black pepper
  • Cayenne pepper
  • Chili powder
  • Cinnamon
  • Crushed red pepper
  • Cumin
  • Curry powder
  • Garlic powder
  • Ground ginger
  • Herbs: basil, oregano, thyme, rosemary
  • Kosher salt
  • Nutritional yeast
  • Onion powder
  • Paprika: hot, sweet, smoked
  • Sea salt
  • Turmeric
Oils & vinegars
  • Apple cider vinegar
  • Balsamic vinegar
  • Red wine vinegar
  • Rice vinegar
  • Coconut oil
  • Extra virgin olive oil
  • Sesame oil
  • Sunflower oil
Snacks
  • Whole grain bread
  • Popcorn kernels
  • Whole grain crackers
  • Unsweetened dried fruits
  • Crunchy chickpeas Seaweed snacks
  • Salsa
  • Unsweetened applesauce
  • Vegetable chips
Liquid condiments
  • Hot sauce 
  • Mustard
  • Coconut aminos
  • Chili paste
  • Mirin
Sweeteners - use sparingly
  • Agave syrup
  • Date syrup
  • Maple syrup
  • Honey

Creative Plant-forward ingredient combos and recipe ideas! 

Tofu + Broccoli + Cashews

General Tso’s Tofu Lettuce Wraps • 15 min

Green Curry Fried Rice • 25 min

Thai Noodles With Chili Garlic Tofu • 65 min

Other recipes...

Avocado + Brown Rice + Black Beans

Cuban Black Beans • 35 min

Tropical Black Beans & Rice Bowl • 15 min

Healthy Mexican Burritos • 20 min

Other recipes...

Cauliflower + Tahini + Parsley

Moroccan-Spiced Cauliflower “Steaks” • 25 min

Roasted Cauliflower Bowls with Tahini-Dill Dressing • 25 min

Plant-Based Cauliflower Mac & Cheese • 15 min

Other recipes...

Chickpeas +  Kale + Lemon

Lemon, Kale, & Tomato Chickpea Stew • 25 min

Mashed Chickpea Salad • 25 min

Kale Salad with Smoky Chickpeas • 15 min

Other recipes...

Mushrooms + Spinach + Lentils 

Lentil Taco Salad • 30 min

Indian-Spiced Mushrooms and Lentils • 20 min

Lentil Stew With Beets & Roasted Mushrooms • 30 min

Other recipes...

Sweet Potato + Coconut Milk + Quinoa

Instant Pot Quinoa Buddha Bowl • 12 min

Coconut Quinoa Curry •  1 hr 45 min

West African Peanut Stew • 55 min

Other recipes...

Links to helpful blogs:

Our Approach to Meal Planning 

We hope you feel prepared and empowered to build your plant-forward pantry this year and try more recipes that are primarily plants. If you want to save and print this guide, you can download the PDF version here

Happy and healthy new year!


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