Whole Food Plant Based Information
What You Can Eat and What You Can't
You can have plant-based foods, such as:
- Vegetables, greens, and fruits
- Meat substitutes: tofu, seitan, and tempeh
- Milk substitutes: soy, rice, almond, hemp, oat milks
- Soy yogurt with low sugar
- Salsa
- Cooked brown rice
- Hummus
- Nut butters
- Ground flaxseed meal
- Fresh herbs
- Undressed salads
- Raw nuts and seeds
- 100% whole-grain bread, cereal, pasta
- Dried and canned beans and other legumes with no added fat or salt
- Low-sodium, low-fat soups
- Canned tomatoes
- Pasta sauce with no added oil
- Baked chips
- Dried fruit with no added sugar or sulfites
- Fruit spread with no added sugar
- Sweeteners such as agave, black strap molasses, and pure maple syrup
- Low-sodium, low-sugar condiments
Off-limits:
- Meat
- Dairy
- Cheese substitutes
- Oil
- Refined sugars and high-fructose corn syrup (mixes, sauces, soda, candy, cookies)
- Processed grains (white flour, white bread, white rice, white pasta)
- Any canned or packaged food containing more than 2.5 grams of fat per 100-calorie serving.