Gananda Wellness » Whole Food Plant Based Information

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


  • 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.