My first step in transition to whole-food plant-based life style was to empty out my refrigerator and cellar, and start from scratch. Just like in spring cleaning, I piled up everything I had in my kitchen and eliminated everything that was not in harmony with our new lifestyle.
I also penned my new shopping list while enjoying my coffee.
As I created my new shopping list, I paid utmost attention to reducing packaged food and adding as much unprocessed food as possible. For those who may want to try and adopt this style of nutrition, I present below my meticulously prepared list. On this list, I have also indicated how much of these foods should be consumed how many times per day.
What is on my shopping list?
Legumes: Lentils, chickpeas, various beans, tofu and tempeh.
3 servings a day. 1 serving: ½ cup of cooked or activated legumes or 100 g tofu & tempeh.
Grains: Less processed grains such as brown rice, oats, pasta from durum wheat, legume noodles, quinoa, black rice, wheat, and buckwheat.
2-3 servings a day. 1 serving: ½ cup of cooked grains
Vegetable oils, nuts & seeds rich in oil: Walnuts, Brazil nuts, almonds, etc.; avocado, olives.
1-2 servings a day. 1 serving: 1/3 avocado or 30 gr of nuts and seeds.
Dark green leaves and fresh herbs: Spinach, dandelion leaves, alfalfa, kale, parsley, purslane, dill, arugula, kale, beet leaves. 2-3 servings a day.
Micro greens: Cabbage, radish, turnip, mung bean, parsley, red cabbage, beetroot, mustard, basil, broccoli, cowpea, peas, coriander, sunflower, chard, arugula, cress, radish, clover. 2-3 servings a day.
Cruciferous vegetables: Broccoli, cauliflower, cabbage, brussel sprouts, kale, turnips.
3 servings a day. 1 serving: ½ or 1 cup of chopped cruciferous vegetables.
Other vegetables: Sweet potatoes, zucchini, carrots, mushrooms, etc. 2 servings a day. 1 serving: 1 medium size vegetable.
Antioxidant fruits
Berries: Strawberry, blueberry, blackberry, raspberry, black mulberry.
2-3 servings a day
Omega 3-rich seeds:
Chia, hemp seeds, flaxseed powder.
1-3 servings a day. 1 serving=1 teaspoon.
Foods with probiotics: Pickles, nutritional yeast.
1-3 servings a day.
Spices: Turmeric, ginger powder, curry, etc.
1-2 servings a day.
In addition to these, it would beneficial to take some B12 supplements while maintaining a plant-based diet. If you do not receive sunlight for 20 minutes every day between 12:00-12:30, when the sun is at its highest, you should take Vitamin D supplements, and one teaspoon each of chia and flax seeds, 2-3 times a day. If you do not consume seeds rich in Omega 3, I would recommend you to take a plant based Omega 3 supplement (derived from algae plant). Naturally, all of these are simply suggestions, before taking these supplements, it would be best to have your physician do a blood work done.
On top of all these, if you would like a reminder for each day, you may check out my blog entry " Healthy whole food plant based pyramid", get a print out and follow it regularly, you will be sure to benefit from it.
Stay healthy and happy.
İpek :)
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