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 sparinglyAgave 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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