20 Foods To Thrive On a Plant-Based Diet
Stock up on these staple items to stay energized and satisfied on a plant-based diet.
Last May while facing a slew of mental and physical health issues, I made the plunge to go vegan — specifically, plant-based vegan. Meaning, I would eliminate animal products while avoiding processed foods and consuming mostly fruits, vegetables, nuts, seeds, and whole grains.
This was a surprising move for someone that loved steak and craved chicken wings 24/7. Nevertheless, the research convinced me that not only was going plant-based the best possible decision I could make for my personal health, but it was also the obvious choice I could make in support of the planet.
As a self-proclaimed foodie and hobby chef, I’ll admit — I was really worried about finding foods and meals that would give me energy, keep me satisfied, and taste delicious. I thought it would be nearly impossible to create fresh, mouthwatering dishes in the kitchen without animal products.
Alas, I was wrong!
After much trial-and-error, I’ve cracked the code on the foods you need to have in your kitchen at all times to stay nourished and energized on a plant-based diet.
- Peanut Butter
I don’t trust anyone that doesn’t like peanut butter. It pairs swimmingly with raw fruit, smoothie bowls, and on toast. Let’s be real — it’s even incredible by itself on a spoon.
The possibilities are endless with peanut butter. Top it on a hot bowl of oatmeal or slab it on some celery for more delicious snack options! Never let yourself run out of peanut butter.
2. Bananas
Full of potassium and vitamin C, bananas are a vital part of any diet. They’re easy to pack and bring with you anywhere you go, making them the perfect healthy snack!
There are so many fun ways to dress up bananas…throw slices on toast with peanut butter, toss it into a smoothie, or use it as a topping for a bowl of chia seed pudding. Bananas are bound to keep you feeling energized and satisfied.
3. Bell Peppers
Bell peppers are one of those items I can’t get enough of. I seriously eat them daily. I most often use them in salads, tacos, and sandwiches. They also are delicious when juiced or sliced and dipped in hummus!
4. Chia Seeds
If you’re following a vegan diet, you need to have chia seeds — full of the protein, fiber, and omega-3’s your body needs to remain energized and strong.
They also contain zinc, vitamin B, and potassium. These small but mighty seeds are best in chia seed pudding or topped on a smoothie bowl.
5. Nutritional Yeast
Let’s be honest — while there are lots of delicious dairy-free substitutes on the market these days, vegan cheese isn’t quite on the same level as almond milk yet. It’s got a ways to go. That’s why nutritional yeast is your best friend!
Not only is it full of vitamin B and protein, but it makes for a tasty cheese substitute. I personally love using nutritional yeast as an avocado toast topping, soup thickener, and cheese flavoring for various sauces.
6. Onions
I’ve never met an onion I didn’t like. Red, sweet, yellow, you name ’em, I’ll cook with ‘em.
The thing that makes onions such a staple item for your produce basket is its interchangeability. You can dress up onions in so many ways!
I use onions in almost every dish I eat. No shame, I keep plenty of Altoids on deck! But seriously, they are so good. Cook them with bell peppers in a skillet for fajita night. Pickle them and use them as a sandwich or toast topper. Slice them in a salad for a little crunch. Saute them with other vegetables and put them in a pasta dish. Don’t take my word for it, hop on the bandwagon!
7. Potatoes
Potatoes are the best plant-based meat substitute, in my humble opinion. I regularly use them in burrito bowls and tacos. Of course, they’re also the most reliable side dish — home fries, baked potato chips, vegan mashed potatoes…savory, carb-loaded goodness at its finest!
8. Pink Himalayan Salt
Whoever told you salt was bad for you never heard of pink Himalayan salt. As you can see from the name, this salt is extracted from salt mines located near the Himalayan Mountains in Pakistan.
The salt contains minerals and trace elements from the harvesting process that is lacking in regular table salt. Pink Himalayan salt can be used in place of table salt.
9. Beans/Lentils
The #1 concern that people have when considering switching to a vegan diet is how they’ll get their daily intake of protein. The short answer? Beans and lentils. There are tons of options you can choose from, but some of my favorites are chickpeas, black beans, and lentils. Beans and lentils will leave you feeling just as full as if you had eaten meat in its place.
Chickpeas are delicious when roasted and topped in a salad for protein-packed crunch. Black beans are obviously incredible in tacos, burrito bowls, and salads. And my absolute favorite is eating lentil-based chili on a cold, winter day!
10. Cashews
Nuts are expensive, which can make it difficult to stock up on multiple kinds. But, if you’re going to invest in one…make sure it’s cashews.
Not only do cashews satisfy a savory craving, but they also are the main ingredient in vegan cheeses, sauces, and dressings. You can even use it to save some money and make your own dairy-free nut milk at home! Cashews are rich in copper, zinc, magnesium, iron, and phosphorus.
11. Avocados
I remember reading an article a few years back written by a #Boomer that talked about how Millennials are broke because we spend too much money on avocado toast.
Can confirm.
But really, I go through 4–6 avocados every week. Avocados have more potassium than bananas and are high-fat, heart-healthy food. I eat avocado smeared on toast, wrapped in nori rolls with other raw veggies, and smashed into guacamole for an out-of-this-world dip. I know that they’re a little expensive but….treat yourself.
12. Leafy Greens
Kale, spinach, and arugula, oh my! Consuming leafy greens regularly has been linked to reducing the risk of heart disease and certain cancers. And I’ve got news for you — if you want to feel your best on a plant-based diet, get used to consuming leafy greens!
There’s plenty out there to choose from, and the varieties can give you tasty options for salads, soups, and sauteed side dishes.
13. Grapes
Grapes are one of my favorite fruits of all time — both red and green! They’re easy to pack and take along as a healthy snack when you need a quick bite. Plus, they make for a sweet and healthy dessert when you freeze them for a few hours!
Grapes are chock full of both vitamin C and K and have been found to aid in alleviating allergies, constipation, and blood pressure. Don’t sleep on these glorious pop-in-your-mouth delicacies!
14. Oats
When I was growing up, my mom would make me instant oatmeal for breakfast and I absolutely loathed the hot, soggy cereal. When I got to high school, my grandmother began to cook maple brown sugar oatmeal before taking on the day. I fell in love with it. Now, I love to make my own hot and overnight oats.
The best part about making your own oatmeal is that you have sovereignty to add whatever toppings you fancy. Some of your best options include both frozen & fresh fruit, coconut flakes, various seeds (chia, flax, hemp), cacao nibs, nut butter, and cinnamon. If you prefer cool oats, overnight oats are an easy alternative.
Oats are also great to use for dairy-free milk in place of nuts!
15. Whole Grain Bread
All of this talk about avocado toast and no mention of the bread! Well, none of it would be possible without the whole-grain bread that I used as a vessel for the avocado.
There are several brands of whole-grain bread to buy, but my absolute favorite is Dave’s Killer Bread. They have both loaves of bread and bagels!
Whole grain bread perfect for avocado toast, of course, but it’s also the key piece to vegan garlic bread and veggie sandwiches. Make sure to stock up!
16. Zucchini
Zucchini is the most amazing vegetable to roast up and munch alongside dinner. It’s also now the carb-free substitute for pasta! All you need is a spiralizer and a delicious sauce for a plant-based pasta dish.
Zucchini improves digestion, improves eyesight, and even promotes weight loss. Bonus tip: there’s nothing better than grilled zucchini on a hot summer day! Try them on a kebab with other veggies like red onions, bell peppers, and mushrooms.
17. Herbs
Herbs are like plant-based sprinkles: you don’t necessarily need them, but they make everything 100 times more yummy. My favorites include basil, rosemary, dill, and cilantro!
Herbs can be used as the base of pasta sauces like pesto, as an added season in dips like pico de gallo, or as a baked potato topper for some extra pizzazz.
Whether you opt for fresh herbs or dried herbs bought in bulk, they’re an absolute necessity for taking your meals from a 7 to a 12.
18. Medjool Dates
I tried Medjool dates for the first time when I was 6 and I thought they were absolutely disgusting. 18 years later, I finally braved the produce aisle to find them and try them again, pleased to discover that dates are actually frickin’ amazing. I’d go as far as to label them as nature’s candy.
They’re great in trail mix and used as a natural sweetener in making dairy-free milk and smoothies. But, my personal favorite? Stuffing nut butter in the middle of a Medjool date and drizzling it with melted, dairy-free chocolate. Don’t take my word for it — try it yourself!
19. Olives
Personally, I’m a sucker for salty snacks — and if I’ve got potato chips or popcorn in the house, I will eat it all! Olives are the perfect solution when a savory craving hits.
Many stray away from olives due to the high sodium content, but olives are quite high in vitamin E, boast anti-inflammatory benefits, and improve brain health.
I eat olives on their own as a salty snack or put them on top of salads and pizzas.
20. Rice
Rice is an affordable and essential pantry item for thriving on a plant-based diet. Whether you choose brown rice, Jasmine rice, or yellow rice, the carb is full of fiber, vitamin B, and magnesium. Of course, certain kinds of rice hold more benefits than others. Rice is quick and easy to make, and the perfect addition to any meal. I’ve even added rice to salads for a more filling meal.
Not only are these foods versatile for tons of various recipes, but they’re full of vitamins, nutrients, and tons of health benefits. They also happen to be affordable for all sorts of budgets and accessible at all grocery stores.
Initially, it can be tough to transition to a plant-based, vegan diet. But, it can be quite simple to stick to and thrive on if you’re prepared with foods that keep you satisfied and leave you wanting more!
Of course, everyone has different preferences. Start experimenting with the foods you like with this list in mind, and figure out your own staple items. This is the most fun part of switching to a plant-based diet!