Top Kitchen Staples For A Plant Based Eater

If you are new to plant based eating, way to go! You’re likely searching for some direction about what to eat and how to make it, I am right? Usually the biggest ‘challenge’ when new clients decide to consume plant based meals is “figuring out” what to eat. But I’m here to reassure you that with the right information, you will have an abundance of options wherever you go! When you know whats available to you, it’s actually more likely you’ll be overwhelmed with options than limited.

You may believe this notion that a vegan’s diet consists of only soy milk and tofu….HA!

Yes, those are a couple options. However, the list of most commonly consumed plant based foods is much more dense and exciting than that. Think about all the foods you consume on a daily basis. What are your favorite desserts? What do you like to eat on the weekends when you go out to eat? What if I told you there was a animal free version of that? Ironically, there’s more variety in eating from the full spectrum of plants available to us than there ever was eating from cow, pig, chicken, and fish.

The point I’m making is, get excited for the amazing changes your body will undergo! The way you eat is going to get much more fun and rewarding because not only will you have so much variety to choose from, but you’ll feel better than you ever had in your whole life!

Now, before we get to these top staples, a vegan consumes, leafy greens, legumes, whole grains, tubers, fruit, nuts, and seeds. Common staples like milk, eggs, cheese, meat, fish, etc. will be a thing of the past, and replaced with everything that plants have to offer!

So our intention is to disclose the most popularly consumed foods.. the ones that make up the bulk of our diet…the ones we keep off hand when we want to come up with a new meal or grab a quick snack and go.

Bananas – most commonly used for smoothies, nice cream, baking, oatmeal, or just eaten raw (or frozen)dscn4507


Frozen fruit – pineapples, blueberries, raspberries, mangoes, peaches, etc. used for anything from smoothies, smoothie bowls, added to oatmeal, or just eaten rawfrozen-berries-2


Spinach – usually added to everything from smoothies, shakes, bean bowls, stir fries, tofu scrambles, salads, and any other dish that includes vegetablesSpinach


Almond milk – shakes, smoothies, overnight oats, oatmeal, baking, hot chocolate, to drink by itselfalmond-milk-health-fitness-revolution


Oats and oat bran – oatmeal, shakes, pancakes, energy bars, cookies, crepes, brownies, waffles, homemade granolaoatmealraisinenergybars


Beans and lentils – black, pinto, garbanzo (chickpeas) for bean bowls, tacos, burritos, salad toppingsbeans-01


Celery – to eat as a snack, dipped in hummus, or juiced for a intestinal flushCelery-Stalks


Baby broccoli or Chinese broccoli – steamed and lightly sauteed with olive oil and topped with Himalayan salt and garlicslide5


Yams, sweet potatoes, red potatoes, and russet potatoes – all amazing when baked or steamed, can all be made into fries, cubed, or sliced thinly. The yams are great with cinnamon and Himalayan salt.yams1


Rice – best when steamed and added into salads, sauteed with vegetables, or made into curry dishes27496_basic_steamed_rice_3000


Hummus – vegetable dips, toppings for salads, or bean bowls, also good when mixed in with steamed vegetablesmaxresdefault


Medjool dates – mostly used for blending with smoothies or blending into a paste for baking sweets, or making vegan caramel, chocolate sauces, or bases for sweetenersdried-dates


Maple syrup – amazingly healthy and heavenly sweetener for drinks, oatmeal, baking, smoothies, and whatever else your heart desiresSyrup_grades_large


Sriracha – for those who love adding heat to their dishes, perfect for bean bows, pizza, rice and veggies, tofu scrambles, potatoes and fries, chips, popcorn, etc.IMG_4996new


Tofu – different densities of this can provide for a variety of meals, most commonly used for tofu scrambles, cubed and cooked with veggies, or marinated and bakedasian spiced baked tofu


Nutritional yeast – used as a substitute for cheese like flavor, or just added into dishes for enhanced flavor, beans, dips, sprinkled onto steamed vegetables, fries, potatoes, tofu, etc. (tastes like crushed Cheez-Its)HE_nutritional-yeast.jpg.rend.sni18col












There you have it! If you always stocked up on these things, you’ll always have something quick, easy, and delicious to eat! The only other thing I’d add to this list are the vegetables that you love to eat, whether they be cucumbers, carrots, bell peppers, asparagus, etc. The possibilities are endless. Keep in mind that this is only a very small portion of all that’s available for your eating. These are just the most common things eating by the healthiest of vegans throughout the week. And remember, whatever you’re in the mood for, they likely have it or something similar to it at a store close to you. We’d love to know what foods do you keep in your kitchen all the time and how you use them, so feel free to leave a comment below!

Thanks for reading!


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