How to Start a WHOLE FOOD PLANT BASED DIET *SIMPLIFIED* 🌿
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💁🏻♀️ Michele Swaczyna, founder of Vegan Michele, is a certified Holistic Nutritionist, chef, wife, and mother. Her brand Vegan Michele helps people around the world transition to a whole food plant based diet as well as succeed on their weight loss journey. In addition to providing helpful recipes, videos, and coaching clients, Michele loves spending time with her husband Kris and raising their two children together.
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SHOPPING LIST
Whole Grains — Brown rice, quinoa, barley, millet, etc. You can buy these in the bulk section or in bags.
Dried Beans and Lentils — Black, cannellini beans, garbanzo beans, kidney beans, pinto beans, red lentils, brown lentils, French lentils, etc. You can buy these in the bulk section or in bags.
Canned Beans (no added salt) — Black, cannellini, garbanzo, kidney, pinto, etc. More expensive than dried beans, these are handy to have on hand for when you need a quick meal.
Oatmeal — Steel cut or rolled
Whole Grain Pasta — 100% Whole wheat, along with brown rice, quinoa, whole spelt, etc.
Canned Tomatoes (no added salt)
Oil — and sugar-free marinara sauce
Vegetable Broth (low-sodium with no added oil)
Frozen Fruits — Including berries, mangoes, grapes, bananas, and other favorites. Use these in smoothies, stir them into oatmeal, or eat them right out of the freezer as a snack.
Frozen Vegetables — Including corn, mixed green veggies, and any other favorites. Call on these when you have very little time; they are just as health-promoting as fresh veggies.
Frozen Cooked Whole Grains — Look for brown rice or whole grain medleys. Keep on hand in a pinch - you can defrost them in the microwave, steam, or toss straight into soup.
Nuts & Seeds — (no added oil, salt, or sugar) Flax, Hemp, and/or chia seeds
Cold Cereals (no added sugar or refined grains) — Such as puffed corn, rice, millet, and kamut
Condiments — Look for sugar-free mustard, hot sauce, sriracha, Tabasco, and so on. Soy sauce (low sodium) or Bragg Liquid Aminos Vinegars—Balsamic, apple cider, red wine, etc.
Fresh Fruits — Including berries, bananas, apples, lemon or lime for dressings, and any other favorites. These are perishable, so buy only what you need for a week.
Fresh Vegetables — Including leafy greens (like spinach, kale, romaine), cruciferous veggies (like broccoli or cauliflower), starchy vegetables (like potatoes or sweet potatoes), other vegetables (like green beans, zucchini, peppers, onions, mushrooms, garlic), and any other favorites. These are perishable, so buy only what you need for a week.
Fresh Salsa (oil-free) Hummus (oil-free)
Tofu
Tempeh
Miso — Start with lighter varieties if you’re not accustomed to miso. Dried Fruits — Including dates, raisins, mango, and any other favorites Unsweetened Applesauce
Nut or Soy Milk (unsweetened)
Frozen Veggie Burgers
Corn or Whole Wheat Tortillas
Whole Grain Wraps
Whole Grain Pizza Crust
100% Whole Grain Bread — I like Dave’s Killer Bread Good Seed variety and Ezekiel. Brown Rice or Corn Cakes — Or other whole grain, oil-free crackers
Nut Butter (no added oil or sugar)
Herbs and Spices — Basil, oregano, thyme, bay leaves, onion powder, garlic powder, ginger, black pepper, nutmeg, cinnamon, paprika, cayenne, crushed red pepper, turmeric.
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