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Getting Started with Plant-Based Eating

by Robbie Williams March 30, 2017

Getting Started with Plant-Based Eating

Adopting a plant-based lifestyle is centred around consuming unrefined, or minimally refined plant-based whole foods. It includes fruit, vegetables, whole grains and legumes and excludes or minimises meat, dairy and eggs. It also eliminates highly refined foods such as oils, bleached flour and sugar.

"Eating this way is not a diet, it is simply a lifestyle. A lifestyle that embraces plant-based whole foods for optimal nourishment and vitality." 
- Natalie Sharpe

Stocking your pantry

Fresh Produce Frozen Produce
Lemons, lime and oranges Fruit, such as mango, and mixed berries
Onions and garlic Vegetables, such as peas, corn, carrot, broccoli and cauliflower
Fresh herbs and spices
Try growing your own at home
FACT:  Frozen vegetables are as good as fresh in regards to nutrient content, and sometimes they're even better because they are frozen very soon after harvesting
HINT:  All are a great substitute for salt when cooking
Canned Foods and Jars Grains
Tomatoes, diced, crushed or whole Cous cous
Tomato paste Quinoa (naturally gluten-free)
Soy, coconut and almond milk Millet
Coconut cream Amaranth (naturally gluten-free)
Apple sauce Barley, oats, rye, Bulgar wheat and wholemeal flour
Oil-free sun-dried tomatoes Buckwheat (naturally gluten-free)
Olives Wholemeal pasta
HINT:  Check packaging to ensure you choose additive and preservative free varieties Wild rice, brown rice
(both are naturally gluten-free)
Legumes (Canned and Dry Packed) Nuts and Seeds
Kidney beans Sunflower, pumpkin, chia and flax seeds
Cannellini beans Sesame seeds and tahini
Chickpeas Nuts (Brazil, cashew, almond, pistachio etc)
Brown, green, or red lentils Nut butters (100% natural)
HINT:  All are a great source of protein

Make small changes

  • Add extra vegetables than your recipe requires.
  • Replace meat or reduce meat and incorporate plant-based protein into your day, such as Kidney beans, Cannellini beans, Chickpeas or Lentils.
  • Try a 'Meat-free Monday', or a regular meat-free day of the week.
  • Experiment in the kitchen by making a new plant-based recipe.
  • Add nuts and seeds to your breakfast cereal.
  • Replace white carbohydrates for brown, like brown rice, wholemeal pasta, wholegrain bread, or wholemeal flour.
  • Add beans or lentils to curries, soups or stews.
Robbie Williams
Robbie Williams