How to Start a Whole Food Plant Based Diet | A Beginner's Guide to Overall Health & Weight Loss

SAMPLE SHOPPING LIST:

Feel free to refer to this basic shopping list to get ideas of what your new clean kitchen environment will consist of:

Whole grains—Brown rice, quinoa, barley, millet, etc. You can buy these in the bulk section or in bags.Dried beans and lentils—Black beans, 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 sauceVegetable 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 (no added oil, salt, or sugar)Flax- 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 burgersCorn or whole wheat tortillas

Whole grain wraps

Whole grain pizza crust100% 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

WHAT TO WATCH NEXT:

🎥 Tasty Salad that Doesn't Suck // Satisfying Salad Every Time | Vegan Michele:

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God Bless you!

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[darnishashari]

This is so easy to follow and not complicated. Great video! I recently had a mammogram scare, but thank God it was benign and no cancer. I just turned 43 and cannot afford anymore scares. I'm going for a plant based diet now.

[atomickiwi]

I just went vegan 4 days ago :) Absolutely loving eating this way!

[Jessicasarinanaa]

I just went vegan and i been incorporating plant based meals it’s been 1 week and I feel amazing thank you for being informative 😊

[natalieayala]

My first two weeks I just ate beans and rice with broccoli and fresh tomato marinara with gf pasta. Just sticking to what I knew helped me stay on track. Afterwards I got creative and Pinterest is my best friend. Batch cooking has helped me the most. I always have some bean or lentil vegetable soup or bean curry in the fridge that I coast on throughout the week. I wasn't eating before eating lol and sometimes stayed hungry but having a salad before lunch has helped( and helps me get my greens in). So guys all her tips wrk! I always wanted to do this but was scared of the cold turkey. I was such a carnivore! 3x or more meats a day, dairy, eggs. I ate fruits and veg but no where near what I am eating now. I ate legumes 1x week max now almost everyday and they are so good for you! I'm 3 months into WFPB but because I "allow" myself one serving meat for dinner. Breakfast and lunch are easy because I can indulge later. Of course your taste buds change so I am having more and more fully PB days and it did not stop me from starting. Give yourself grace. Yes my health was out of whack and every bite brings on some inflammation and yes the animals suffering hurts me too but a habit is a habit and needs time. Also the app from Dr. Greger Daily Dozen helps me stay on track because it remind me to eat the serving amounts of the plant categories, cruciferous, greens, legumes, whole grains and so on.

[blondieblu]

I’ve been vegan for years but recently started following WFPB eating. I feel SO MUCH better! I make pasta fagioli from scratch using organic vegetables and vegetable broth, brown rice bowls with beans and avocado and broccoli & lots of huge fruit salads & vegetable salads. It’s so easy cooking this way and you feel so much lighter after eating. This was a great guide, thanks!

[FredGary]

Did a WFPB eating style for three months and when I had my last lung scan for cancer everything was clear. I have drifted slightly since before Christmas but when I had my pelvic cancer scan nothing had gotten larger in fact two spots were slightly smaller. I intend to get fully back on the WFPB eating so that I can feel even better and erase the spots in my pelvis also. I lost 29 pounds during the three months of eating WFPB and have gained back 8 pounds since straying. I also lost a full pant size and was able to wear my shirts more comfortably because of losing my upper belly fat. Wish I could get my wife and son to eat the WFPB way with me.

[geraldjackson]

This is the first video about beginning a plant-based diet that made since.

[LollysGarden]

I would like to thank you for this video. Wish I had found it 3 weeks ago when we first started WPB. It has been a overwhelming challenge for sure but totally worth it. Without trying I have already lost 12 lbs! I really like your tips to help not be overwhelmed and will definitely put them into action. 👍🏼

[TheWaterlou]

I'm trying lots of new recipes and flavors! I just made a chickpea "butter chicken" by adding Tahini to crushed tomatoes to get creaminess in the sauce and it was awesome 😎
I still get a big energy crash before lunch despite eating a big breakfast so working on that right now

[lorit]

Thanks so much for making this video!!! I started whole foods diet last summer and felt great but got off track over holidays. This has really motivated me to start again. Thx!

[milenaseymour]

I love this! I became a plant based /Vegan for my health and the animals.

[BuildingYourInheritance]

People badmouthing the flute it’s okay and relaxing to me ❤️

[kavithakarthik]

This... was supeeer helpful bcz i was confused with vegan and plant based! And i didnt know where to start! Thank for giving this knowledge away for free! Much love and Blessings from Singapore!!!!

[lucycrane]

Wow I am absolutely blown away by your video. It was so clear and so informative and love the examples that you gave, actually took pictures on my phone a as I know they will inspire me. I have spent hours watching cookbook recommendations but was totally confused as to which book would be an "everyday recipe" book, however, your idea of just having 5 meals that you go to on a regular basis is so brilliant. I am going to watch all your videos today, forgive me if you have done these but I thin "what I eat in a day" videos regularly from you will not only be extremely beneficial to us but would be extremely popular as it helps to see the dishes visually. I cannot thank you enough for an amazing video and such sound advice and ideas. 👌👏

[charlenewagoner]

I still struggle, but way better, I just keep going. I used to get down on myself, but not anymore. Just keep going! This was good thank you!!

[Balancinglife]

Love that you are supporting the WFPB movement!

[shondaet]

I just finished a 12 week weight loss challenge. I decided to go whole food plant based. At first I was overwhelmed. But I did find lots of resources. However, I need to simplify. My family is not vegan so I'm juggling meals and differences. However, I have cooked mostly plant based for the past 3 months and no one seems to miss the meat (except my son wants taco meat). It's been a fun adventure. And I lost 14 lb! I never planned to do this until a friend of mine asked me if I was since we were in a plant based FB group. I thought, why not? I mostly eat for health benefits, but I also don't like animal cruelty. I just bought your Be Vegan book. 🙂

[eatwitherin]

Love cooking this way. Our health is just getting better and better each yr we eat this way. Thanks for the vid

[dianeschuller]

Something I have pre-meal on most days, is a green drink or green 'smoothie'. It's loaded with greens of all kinds (especially parsley), ice cubes and so full of nutrients yet light. I get a lot of my greens this way and it helps, as you say, to have something pre-meal.

[BeaunaturelleFeb]

Thank you SO much for the list of 8 foods to incorporate daily. 🙃 I'll be starting from this weekend giving it a go for a month as you said. Can't wait to experiment with recipes. 😊