BASIC SHOPPING LIST OF DIET

While this shopping list does not include everything for original recipes, this shopping list will help you to keep your pantry stocked with the basics.

Vegetables: Non-Starchy

These vegetables are excellent for your body because they are packed with nutrients and will help to get you the vitamins you need. This includes your leafy greens such as kale, spinach, butter lettuce, etc. You can also use eggplant, zucchini, tomatoes, and brocco li as your non-starchy basics.

Vegetables: Starchy

This includes all types of potatoes, whole corn, legumes of all kinds. This consists of all beans and lentils, root vegetables, and even quinoa. These are filling parts of your meals, which are packed with fiber.

Whole Grains

You need some sort of grain in your plant-based diet. Whole grains are always recommended, including whole wheat, brown rice, and oats. Over processed oats will not give you the nutrients you need.

Fruits

Any whole fruits are available on the plant-based diet. However, it is recommended that you avoid dried fruits and juiced fruits because of the sheer amount of sugar it’ll pack into your diet.

Beverages

You can have almost any drinks on your plant-based diet. However, it’s recommended that you drink unsweetened plant-based kinds of milk, decaffeinated tea, decaffeinated coffee, and green tea.

Spices

As far as spices are concerned, any spices are allowed. This includes dried spices and fresh herbs.

Omega 3 Sources

With an all plant-based diet, you’ll need omega three sources. These include ground flax seed as well as chia seeds.

Nuts

Any nuts are recommended on the plant-based diet, but it’s useful to have peanuts and walnuts on hand. You can also keep cashews and almonds since they are used regularly in different dishes.

Consume Sparingly

These are plant-based foods, but they aren’t as healthy for you as other plants. So, while you can have them, it’s recommended that you use these sparingly. This includes added sweeteners. Examples of added sweeteners are fruit juice concentrate, natural sugars, honey, and maple syrup. Pumpkin seeds, sesame seeds, sunflower seeds, and dried fruits should also be consumed on a limited basis. Coconuts and avocados as well. You should also limit your refined wheat protein or soy protein

Breakfast: Chia Banana Pudding

Time: 10 Minutes

Ingredients:

  • ¼ Cup Chia Seeds
  • ½ Cup Coconut Milk
  • ½ Cup Almond Milk
  • 1 Teaspoon Cinnamon
  • 1 Tablespoon Agave
  • 1 Banana, Mashed
  • 1 Banana, Chopped
  • Coconut Flakes to Taste

Directions:

  1. Start by mixing your banana mash, almond milk, cinnamon, agave and chia seeds in a bowl with coconut milk. Cover the bowl and let it sit for at least an hour or overnight.
  2. Garnish with coconut and bananas to serve.

Lunch: Plant Pad Thai

Time: 20 Minutes

Ingredients:

  • 2 Teaspoons Coconut Oil
  • 1 Red Pepper, Sliced
  • 2 Carrots, Sliced
  • ½ White Onion, Sliced
  • 1 Thai Chili, Chopped
  • 8 Ounces Brown Rice Noodles
  • ½ Cup Peanuts, Chopped
  • ½ Cup Cilantro, Chopped

Sauce:

  • 3 Tablespoons Soy Sauce
  • 3 Tablespoons Lime Juice, Fresh
  • 3 Tablespoons Brown Sugar
  • 1 Tablespoon Sriracha 3 Tablespoons Vegetable Broth
  • 1 Teaspoon Chili Garlic Paste
  • 2 Cloves Garlic, Minced

Tofu:

  • 1 lb. Extra Firm Tofu, Sliced
  • 1 Tablespoon Peanut Butter
  • 2 Tablespoons Sriracha
  • 3 Tablespoons Soy Sauce
  • 2 Tablespoons Rice Vinegar
  • 2 Teaspoons Sesame Oil
  • 2 Teaspoons Ginger, Grated

Directions:

  1. Get out a large pot of water and soak the rice noodles in it. Press your tofu to get out the excess liquid. Get out a nonstick pan and heat it over medium-high heat. Add in the tofu, searing for three minutes per side.
  2. Whisk all ingredients for the tofu in a bowl, stirring in the tofu, and mixing well to marinate. 
  3. Separately mix your Thai sauce in a bowl, adding the tofu in.
  4. Get a wok and put it over medium heat, adding in a teaspoon of oil.
  5. Toss in the carrots, onion, red pepper, and chili. Cook for three minutes.
  6. Transfer the vegetables to the tofu bowl and add in more oil. Stir the drained noodles in, and then cook for an additional minute.
  7. Transfer the noodles to your tofu, and toss before serving warm. Garnish with cilantro and peanuts.

Dinner: Tofu Bowl

Time: 55 Minutes

Ingredients:

Tofu:

  • ¼ Cup Whole Wheat Flour
  • 1 Teaspoon Onion Powder
  • 1 Teaspoon Garlic Powder
  • ½ Teaspoon Black Pepper
  • 14 Ounces Firm Tofu, Drained & Cubed

Glaze:

  • 1 Tablespoon Cornstarch
  • ½ Cup Orange Juice, Pulp Free
  • 1 Tablespoon Rice Vinegar
  • 1 Tablespoon Maple Syrup
  • ½ Teaspoon Onion Powder
  • ½ Teaspoon Garlic Powder
  • 6 Cups Brown Rice, Cooked to Serve

Directions:

1- Heat your oven to 400 and get a baking sheet lined with parchment paper.  Get a bowl out and whisk the garlic, onion, pepper, and flour. Toss in the tofu, making sure it’s coated.

2- Place this on a baking sheet, baking for forty minutes and turning twenty minutes in.

3- Get out a saucepan while your tofu is baking and combine the cornstarch, rice vinegar, orange juice, maple syrup, garlic powder, and onion powder. Bring it to a boil using medium-high heat. Reduce to low, and allow it to simmer for ten minutes.

4- Mix the glaze with the tofu and serve over rice.

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