Plant-Based Diet Food List — What to Eat and Avoid

Last updated on January 31, 2022 at 08:29 pm

A plant-based food list and the respective diets are becoming increasingly popular among Americans. Many people want to change their lifestyles to lose weight and improve their overall health.

But what does a plant-based diet actually entail? What foods should you eat and what should you avoid? And how do you manage it on a budget?

What Is a Plant-Based Diet?

A plant-based diet encourages the consumption of whole, natural, plant-based foods. These foods include fruit, vegetables, legumes, seeds, whole grains, and nuts.

Plant-based diets also aim to minimize animal products, processed foods, and foods high in refined sugars. Emphasis is put on having plant-based foods at the core of every meal and swapping out meats and other processed foods for plant-based alternatives.

While there are guidelines on what to eat and what not to eat, a plant-based diet does not prohibit any foods. In fact, many people following the diet still eat meat. The key is to do so in moderation, with many having meat as a side dish on occasion as opposed to the main event every night.

The extent to which the guidelines are followed is entirely up to the individual, meaning this diet can be adapted to fit everyone’s individual needs and goals. Plant-based diets are more of a lifestyle, and they are often easier to follow than stricter diets such as a vegan diet.

Plant-Based Food List: What to Eat?

Plant-based diets are generally about the consumption of foods in their most natural state and encourage whole, natural foods originating from plants. This spans a wide range of food groups.

Vegetables

Vegetables are at the very core of a plant-based diet. There are a wide variety of fresh vegetables that are high in fiber and low in sugar, allowing you to feel full without consuming many calories.

Vegetables are also high in many vitamins and minerals, which help with overall immune function. The vegetable options are endless, allowing for a variety of colorful, healthy dishes.

Some common vegetables include:

Broccoli
Cauliflower
Spinach
Kale
Peppers
Asparagus
Tomatoes
Potatoes
Sweet Potatoes
Squash
Carrots
Beets
Mushrooms

Fruits

Plant-based diets allow for the consumption of a wide variety of fruits as well. Many diets minimize fruit consumption due to their sugar levels, but on a plant-based diet, fruits are a way to enjoy sweet, natural foods.

Fruits are also rich in antioxidants, vitamins, and minerals that help to promote immune function and minimize the risk of a number of health conditions. There are so many fruits to enjoy on a plant-based diet, with the following included:

Bananas
Apples
Grapefruit
Berries
Kiwis
Pears
Plums
Grapes
Oranges
Cherries
Pineapple
Nectarines

Legumes

Legumes are an exceptional alternative protein source for someone who wants to remove or limit meat from their diet. Legumes are packed with protein and fiber while also being low in fat.

They are a great source of protein and an exceptional way to fill up without including many calories. Legumes contain more calories than some other plant-based foods, but are also nutrient-dense and fill you up due to being high in fiber.

Also, unlike animal products, legumes contain no cholesterol which can subsequently lower the risk of developing health conditions such as diabetes, and heart disease (1, 2).

As the world shifts towards a more plant-based diet, there are numerous exciting recipes that incorporate legumes as their main protein content.

Here are some examples of legumes:

Chickpeas
Lentils
Beans
Peas

Whole Grains

Whole grains are deemed the “healthy” form of carbohydrates and are excellent in aiding in digestive function. Whole grains are a high source of fiber, allowing you to feel more full sooner, decreasing your chances of snaking, and reducing overall calories consumed throughout the day.

Some great whole grain options include:

Brown rice
Quinoa
Oats
Farro
Corn

Plant-Based Protein

For some, reducing meat intake may be a scary challenge, but there are some popular alternatives for those used to including meat in every meal. Popular plant-based alternatives are helpful to keep protein levels high when adjusting to a plant-based diet.

They include:

Tofu
Tempeh
Legumes
Whole-grains
Nuts
Seeds

While plant-based foods generally don’t have as much protein as animal products, if you’re eating enough calories and a wide variety of plant-based foods, including some of the high protein foods from the list above, you’re more than likely to be meeting your protein requirements.

Nuts

Nuts are a healthy plant-based fat source that is easy to add to every meal. Most nuts are high sources of fiber, protein, and healthy fats. As well as their health benefits, nuts can be added to meals to add variety and flavor.

Some healthy options are:

Peanuts
Almonds
Walnuts
Macadamia nuts
Cashews
Brazil nuts
Hazelnuts
Pine nuts
Pecans

Many plant-based milks are made from nuts and are high in calcium, which makes them a great non-dairy alternative to cow’s milk.

Seeds

As with nuts, seeds are also an exciting way to add healthy fats such as omega-3 fatty acids, fiber, vitamins, minerals, and protein to meals. The wide variety of seeds also allows for exciting flavors and variety to be incorporated into meals.

Here are some seeds commonly found in plant-based recipes:

Sesame seeds
Poppy seeds
Pumpkin seeds
Chia seeds
Flaxseed
Sunflower seeds
Hemp seeds

Plant-Based Oils and Fats

Something that may not seem as obvious is the oils used for cooking, but plant-based oils and fats have been found to boost the immune system and increase overall heart health. They are also higher in vitamins and minerals than non-plant-based fats.

Here are some examples:

Avocado
Olive oil
Sesame oil
Coconut oil
Flaxseed oil

Did you know?

Our courses include an incredible amount of information around the best foods to eat, what to avoid and how to live a healthy and balanced life:

Plant-Based Food List: What to Avoid?

There are a number of foods that plant-based diets recommend minimizing in order to gain the full benefits of the diet. These include animal products such as animal protein, processed foods, and foods high in refined sugars. The main food groups to minimize are as follows.

Foods High in Added Sugars

It is no secret that sugary foods are not good for you. They have not been labeled as junk foods for no reason. These foods are high in calories but don’t fill you up. When consumed in excess, foods high in sugar are linked to tooth decay, diabetes, and heart conditions (3, 4, 5).

Almost every diet recommends avoiding foods high in sugar wherever possible. Plant-based diets follow this concept while also promoting sugars from natural sources such as fruits.

The following are examples of sugary foods that should be avoided:

Sweets
Sodas
Chocolate
Juices
Ice Cream
Cake
Cookies

Refined Grains

Refined grains are not recommended on most current diets. They originate from whole grains, but most of the fiber and nutrients have been removed during the processing of the grains. This means you can consume a large number of refined grains without feeling very full.

Refined grains have been linked to numerous health conditions, including diabetes and health conditions. While they are technically a plant-based food, the plant-based diet recommends minimizing these and substituting them with whole-grain alternatives. Common foods high in refined grains include:

White bread
White flour
White rice
White pasta
Rice crackers
Processed cereals

Processed Foods

The overall idea of a plant-based diet is to eat whole foods in their most natural state. This means that foods that have been processed should be avoided as much as possible.

Processed foods are packed with additives such as salt, sugars, chemicals, artificial colors, and artificial flavors. These additives have been associated with an increased risk of obesity, diabetes, and heart conditions. Therefore, foods should be eaten in the most natural state possible, avoiding any of the following processed foods:

Processed cheeses
Processed meats
Frozen dinners
Cereal
Chips

Meats

When you think about a plant-based diet, you probably think about minimizing meat consumption. Meat products, particularly red meats or processed meats such as sausages, have been linked to numerous health conditions.

Meat products are high in saturated fat which is a risk factor for both strokes and heart disease. Minimizing meat consumption has been linked to a lowered risk of these conditions.

Additionally, the plant-based alternatives are packed full of nutrients and minerals that further improve overall health. Plant-based diets recommend minimizing meat intake as much as possible and work to find healthy, plant-based alternatives.

Dairy

Dairy products such as cow’s milk, yogurt, cheese, and butter, are all animal products. Dairy is generally a good source of protein, and calcium, though, dairy is also typically high in saturated fat, which should be minimized in a healthy diet.

How to Follow a Plant-Based Diet on a Budget

Now that you know what foods to add to your grocery list in order to follow a healthy, plant-based diet, how exactly can this work on a budget?

Following a plant-based diet doesn’t have to be costly, and money certainly should not be what keeps you from making this beneficial change.

Improving your health and lifestyle should not come at the expense of your bank account and savings, so here are some tips to maintain a healthy, plant-based diet on a budget.

1. Experiment in Your Kitchen

One of the best ways to save money on any diet is to eat out less. Find some good recipes, head to your local grocery store, and experiment with some plant-based meals. The more you cook, the more you are going to save.

Cooking at home also means you are more likely to be consuming foods in their most natural state. When you eat out, you can never guarantee where foods come from or what has been added to your meal, meaning your dinner may not be as natural and whole as you assumed.

By experimenting in your kitchen, you can save money, be aware of exactly what you are putting into your body, and learn new skills at the same time.

2. Fresh Fruits and Vegetables

Fruit and vegetables are the main components of a plant-based diet, therefore most of your grocery list will consist of fresh produce.

Buy seasonally

As they make up most of your meal, it is important to be aware of which items are in season to minimize your grocery bill as much as possible.

Know your fruits and vegetables

It is also helpful to know how long different fruits and vegetables will last in your refrigerator in order to prevent waste. Understanding what you are buying is the best way to prevent wasting money and food. If you don’t use all your fruits and vegetables before they go off, consider buying frozen or canned alternatives as these are also perfectly adequate sources of nutrition.

3. Use Plant-Based Protein Sources

If you have never followed a plant-based diet before, it is likely that your protein source almost always consisted of some form of meat product.

Following a plant-based diet can actually allow you to save money by using cheaper protein alternatives. Legumes, such as chickpeas, lentils, and beans, are all cheap, healthy, plant-based protein sources that can be incorporated into a variety of meals.

4. Focus on Whole Grains

Whole grains are the carbohydrate source of the plant-based diet. Whole grains, such as brown rice, can significantly bulk up your meals while also providing you with important nutrients. Fiber-filled whole grains will allow you to feel full and satisfied with minimal calorie intake.

Take special note on whole-grain packaging to get the most out of what you are buying. For example, ensure that any bread you purchase explicitly says 100% whole grain in order to avoid additives or refined grains. These options are good for your health and easy on your budget.

The Bottom Line

Plant-based diets focus on incorporating foods in their most whole, natural form. While there are no strict rules on what you can and cannot eat, plant-based diets outline which foods are encouraged and which should be minimized.

Emphasis is put on vegetables, fruits, legumes, whole grains, and nuts. It is recommended to avoid animal products, processed foods, and foods high in refined sugar.

Once you went through this plant-based food list and know what foods to eat and some tricks to make shopping easier, you can maintain a plant-based diet on a budget. Trying out some of these changes could be the first step to developing a healthy, fulfilling lifestyle without breaking the bank.