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PLANT FOOD DIET LIST | Get Started | OrganicHangout.com

I would like you to accompany me shopping… WELCOME! How about adding a little positive vibe to accompany us. We are here to learn how to create your PLANT FOOD DIET LIST.
GUIDELINE:
  • Stay along the OUTSIDE OF THE AISLES (perimeter) of the grocery store. That’s where hide all the healthy food.
  • Make a list and stick to it. This will keep the amount lower.
  • Check for Organics First. But don’t feel you have to get organic versions of every last item. Always buy apples, peaches, and strawberries since they are higher in pesticide residues than mangoes, papayas, and bananas.
  • Buy organic leafy greens.

Find the Clean Fifteen and Dirty Dozen Here

Also, I do not purchase all of the items on this list every week. This is a near complete list of foods that I regularly buy or keep in the pantry throughout the year. This list is for you to plan out your own PLANT FOOD DIET LIST.

Organic Pizza Pie | Polenta-Based

ARE YOU READY!
PLANT FOOD DIET LIST | Picture of ample Farmers Market

FRUIT | PLANT FOOD DIET LIST

Fruits can be divided into two categories – year-round and seasonal.
Every week, I stock up on bananas (love peanut-butter banana sandwiches), oranges, lemons (for my lemon/thyme water), and then I supplement with whatever fruits are in season. That means (peaches, cherries) and berries during the spring and summer months, and apples, pears, and pomegranates during the fall and winter months.

The Basics | Fruits | Year-Round PLANT FOOD DIET LIST

  • Bananas
  • Oranges *
  • Kiwifruit
  • Lemons
  • Limes
  • Honeydew
  • Cantaloupe
  • Avocado
* Oranges and grapefruit tend to be better during the fall and winter months.

Seasonal Fruits | Purchase In Season

  • Mangoes
  • Grapes
  • Peaches
  • Plums
  • Nectarines
  • Raspberries
  • Blackberries
  • Watermelon
  • Cherries
  • Strawberries
  • Blueberries
  • Apricots
  • Apples
  • Pears
  • Oranges
  • Grapefruit
  • Pomegranate
  • Cranberries
  • Persimmon
It’s also fun to try exotic fruits every now and then. Be adventurous and try starfruit, passion fruit, guava, lychee, MORE …

Frozen Fruits

I always keep a couple large bags of frozen fruit in my freezer. Wild blueberries, cherries, and mango chunks are my favorites to use in green smoothies.
  • Strawberries
  • Raspberries
  • Blueberries
  • Mixed berry blends
  • Sweet cherries
  • Mango

FROZEN ORGANIC FOOD | SAVE MORE

What About Dried Fruits?

Try to occasionally supplement with dried fruits, but they are a once-in-a-while treat. Keep dried goji berries on hand for green smoothies. I love using dried currants in my tropical fruit salad recipe.
PLANT FOOD DIET LIST | Clay blowl of Spinach

LEAFY GREENS | PLANT FOOD DIET LIST

As a green smoothie addict, I use a lot of leafy greens. I go for the most mineral-rich varieties like kale, dandelion, and bokchoy. Collard greens are great to use in either green smoothies or collard wraps. Don’t be a afraid to branch out and try rapini, beet greens, and even radish greens!
  • Dandelion greens
  • Baby kale (less bitter than regular kale)
  • Kale (curly, Lacinato/”Dinosaur”)
  • Baby spinach (Pre-washed tubs are convenient.)
  • Spinach
  • Baby bok choy (milder than regular bok choy)
  • Swiss chard
  • Collard greens
  • Beet greens
  • Romaine lettuce
  • Butter lettuce
  • Leaf lettuce (green is slightly more nutritious than red)
  • Mixed greens (mesculin, baby romain, spring mix)

NON-LEAFY VEGETABLES

Vegetables are a big part of my diet. I add broccoli, carrots, celery, tomato, and sometimes even beet to my green smoothies.
Cooking veggie staples for me include zucchini and broccoli – two of my favorites. I have also fallen in love with Brussels sprouts, which is a great fall/winter veggie.
  • Broccoli
  • Carrots
  • Celery
  • Cauliflower
  • Cucumbers
  • Sugar snap peas
  • Tomatoes
  • Bell peppers
  • Zucchini
  • Squashes
  • Asparagus
  • Onions (my favorite is red)
  • Turnip/Rutabaga
  • Peas
  • Brussels Sprouts
  • Edamame (I don’t eat it often)
I ALWAYS buy frozen vegetables. I ALWAYS keep a several bags of frozen broccoli in my freezer.

Starches & Other Produce

  • Sweet potatoes
  • Potatoes (particularly red)
  • Mushrooms
  • Garlic
  • Ginger root
  • Turmeric root
  • Corn
Budget Tip: If you haven’t already, get a membership to Costco or similar store. You can also get organic frozen fruits/veggies, brown rice, quinoa, beans, and other healthy staples.  Always keep your food skeptical safety hat on of course.
PLANT FOOD DIET LIST | Wheat field at sunset

Grains, Beans & Legumes

Grains are a bit controversial in the natural health movement. Based on research, there is nothing detrimental about supplementing your diet with whole wheat, still choose Organic.
Sprouted grain bread is a yummy indulgence, but not a regular part of my diet. Occasionally I will purchase Organic wheat tortillas, Ezekiel 4:9 when found for my many fillings for them.  No white bread.

Whole Wheat

  • Tortillas (corn, sprouted grain)
  • Wraps (sprouted grain, whole grain)

Other Whole Grains

  • Oats (Old-fashioned, rolled)
  • Brown rice (both long and short grain)
  • Wild rice
  • Quinoa
  • Amaranth
  • Quinoa (personal favorite)

How To Eat Organic On a Budget Part II

Beans & Legumes | PLANT FOOD DIET LIST

Beans are awesome to keep on hand. I’ll keep dry black, red, white, and garbanzo beans (chickpeas), as well as lentils, on hand.
I will also keep a few dozen cans of various beans in case I need/want to make something quick, and don’t have the time to soak and cook dried beans.
  • Chickpeas
  • Black beans
  • Red beans
  • White beans
  • Kidney beans
  • Lentils
  • Hummus

What About Soy Products?

I don’t eat a lot of soy products. Not a choice for me. Although I believe once in awhile is fine.
PLANT FOOD DIET LIST | various nuts on wooden plate

Nuts, Seeds, & Oils | PLANT FOOD DIET LIST

Raw nuts and seeds provide healthy fat (especially omega-3’s) and protein in a plant-based, whole foods diet.
  • Peanut butter (organic, all-natural, no additives) *
  • Almond butter (organic, all-natural, no additives) *
  • Almonds (raw)
  • Cashews (raw)
  • Walnuts (raw)
  • Pecans (raw)
  • Sunflower seeds (raw)
  • Pumpkin seeds
  • Chia seeds
  • Flax-seed (Definite Whole – not pre-ground ground)
  • Tahini (sesame butter) – for making hummus (not a favorite)
  • Coconut oil – #1 – It’s the ONLY oil that I cook with.
  • Olive oil – Use very sparingly for salad dressing
  • Olives – Use sparingly
  • Butter –  (Earth Balance is best vegan option, otherwise, I recommend organic butter from grass-fed, pasture-raised cows.) Personally do not use.
* Feel free to use any of the nut butters.

Plant-Based (Non-Dairy) Milks

I like using unsweetened plant-based milks in my green smoothies. It makes them richer and creamier, and most of the store-bought brands are fortified with calcium, vitamin D, and vitamin B12.
There is some controversy and alarmism about certain ingredients in plant milks, such as carageenan. The current, peer-reviewed scientific literature shows that carageenan, the type used as a food additive, is safe and not of concern to human health.
If you would still rather avoid it (personal choice), you can either make your own plant milks, or check labels. On November 18, 2016, the National Organic Standards Board voted to remove carageenan from the list of approved substances for food items labeled “organic”, so seek out organic brands if you are still concerned.
  • Almond milk, ( favorite)
  • Coconut milk, (#1 favorite)
  • Oat milk
  • Rice milk (Much thinner than almond/coconut milk)
  • Hemp milk
  • Organic soy milk (I rarely use it)
  • Flax milk (I rarely use it)
Read more about the different plant-based milks available, or make your own almond milk using a blender!
Note: All plant-based milks should be unsweetened.

natural organic products

Pantry Items

While I mainly focus on plant-based whole foods, I use a variety of pantry items that enhance my recipes.

Super-foods & Smoothie Boosters

  • Protein powder (I use NutriBiotic vegan rice protein)
  • Raw cacao (powder or nibs)
  • Chia seeds
  • Dried goji berries
  • Sea vegetables (dulse, kelp) – good source of iodine in strict vegan/vegetarian diets
  • Hemp seeds (hemp hearts)
  • Maca root powder
  • Moringa
  • Matcha
  • Bee pollen
Find out more about what these super-foods can do for you, and why I use them myself.

Budget Tip: You will get much better prices if you buy pantry items online. I get a lot of these superfoods through

I also use Thrive Market for spices, some superfoods, nut butters, and other pantry staples. Thrive Market is like an online Whole Foods that operates like a Costco. You pay a membership fee to save 30-50% on products that are typically very expensive at health food stores. The membership fee is totally worth it, and pays for itself after the second or third order, on average. And shipping is free on orders over $49.

Spices, Herbs, And Seasonings

  • Basil
  • Oregano
  • Thyme
  • Cumin
  • Rosemary
  • Turmeric
  • Curry
  • Chili powder
  • Cinnamon
  • Sea salt (My favorite is red Hawaiian, or smokey sea salt)
  • Black Pepper

Sweeteners

I rarely use added sugars, but certain recipes need a little sweetener. Honey is pretty much the only one I use. Vegans can use either maple syrup or agave syrup as suitable alternative.
  • Dates
  • Honey
  • Maple syrup
  • Agave syrup
  • Molasses

Sauces & Condiments

While I aspire to make 100% of my sauces all the time, it’s just not practical. We’re all busy, so it’s better to buy some quality, organic sauces to use in a pinch vs. struggling to find the time to make every last thing from scratch.
  • Hummus
  • Organic soy sauce
  • Lemon/lime juice
  • Vinegar (apple cider, balsamic)
  • Salad dressing (vinaigrette)
  • Salsa
  • Mustard
  • Vegan mayo
  • Vegetable bouillon
  • Vegetable broth
  • Nutritional yeast

 

PLANT FOOD DIET LIST | Angus Beef in the pasture

 

Meat & Animal-Sourced Foods

I embrace plant-based diet with strict adherence to a vegan diet, although I just consider myself plant-based. I do prefer to remain inclusive and let people approach this way of eating on their own terms, and in their own time.
Choosing a diet with small amounts of animal protein if you feel you need it, or if you feel more balanced when it is included.
When you buy these foods use small, local farms, or carry third-party, independent labels indicating humane agricultural practices.
  • Eggs (Pasture-raised or backyard only)
  • Beef (Grass fed and finished)
  • Poultry (Free-range)*
  • Pork (Pastured)
  • Fish (Wild caught from sustainable fisheries only – NO farm-raised)
  • Shellfish
* There isn’t much regulation around terms like “free range”, and these terms can be misleading.
“Free-range” doesn’t always mean “access to pasture and sunshine”. Look for third-party certification when it comes to “humane” labeling, too. Who certified the humane standards? An industry-backed organization? Or a independent third-party? Google the farm or supplier to see just how the animals were raised if in doubt.
If you can buy directly from local farmers. You will also help the local economy as well! (Same goes for buying veggies, too!)
I hope this shopping list outline helps you plan your own PLANT FOOD DIET LIST.

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7 Comments

  1. XiadaniXiadani

    I love everything about this post! It shows how delicious a plant-based diet can be, and it doesn’t have to be hard. It’s making me crave some sweet potatoes right now!

    I personally stopped purchasing Organics and went back to conventional. (Due to prices) I just make sure I thoroughly wash my veggies, using vinegar and baking soda. Would you consider this to be safe?

    I am checking out your blog on how to ‘Eat Organic On a Budget’, I think I might go back to eating Organic. 🙂

    • Robert ClackRobert Clack

      Hi! Many thanks for the comment.

      Truly understand the predicament we can find ourselves when it comes to money. Personally I kind of believe “Pay me now or pay me later” philosophy. This is what encouraged me to go and stay in the Organic arena. However I have found that once you learn the ropes Organic Food is often less overall when you learn how to buy. Certainly is for me since I was forced to create better purchase habits to afford it initially. You may find this article helpful. https://organichangout.com/how

      Your cleaning your food is by the book and will certainly do the job.

      If I can be of any help certainly feel free to contact me again.

      You can also catch me on Facebook here… https://www.facebook.com/organ

      Have a Happy, Healthy Day

      Robert

  2. Wow, a kindred soul! I’m in no way vegan or even vegetarian, though I eat a mostly vegetarian diet. But hey, I’m a certified BBQ judge so I certainly enjoy my smoked ribs now and then. Like Julia Chiles says, “Just don’t eat like this every day.”

    Why do you consume your flax seeds whole? A juice guy I used to follow always recommend ground flax seeds for increased digestibility arguing that our digestive tract doesn’t break down the whole seeds and they tend to pass through.

    And have your tried Pink Himalayan salt instead of sea salt? Pros and cons?

    Otherwise, we shop very similarly! I do supplement my morning fruit smoothie with a plant-based protein supplement I found. I used to use a whey protein, but very happy now that I found a plant-based.

    Keep spreading the good word!

    • Hey Matthew,

      Thanks for the comment. Appreciate you getting acquainted with that helpful information.

      If I inferred I eat my flax seeds whole I was mistaken. Used to try 🙂

      You are certainly moving in the right direction and I bet you body is jumping up & down. Particularly after a BBQ contest. Keep your stomach on its toes.

      It was a pleasure to have you share. You are a great addition to the comments here.

      Thank You so much. Have a Happy, Healthy Day!

      Robert

  3. HightekHightek

    Hі I juѕt found thіѕ аnd it wаѕ grоund breaking for mе! Whаt аn іnfоrmаtіvе content! It аll mаkеѕ реrfесt sense, Thаnk уоu.
    I have question thоugh,
    I was wondering whаt your opinion іѕ on ‘nісе cream’? Sіnсе іt’ѕ сhеwеd in a wау, іѕ іt better thаn a ѕmооthіе? Or ѕhоuld wе stick tо еаtіng thе bаnаnаѕ іn their whole original form?

    Thаnkѕ!

    Hightek

    • Robert ClackRobert Clack

      Hey Hightek. Thanks for the comment. Hope your day was well.

      Nice Cream. I am a bit of a Whole Food Plant Based purist. For myself I might taste it but wouldn’t be my cup of tea anymore. However, if it helps keep someone else on their Healthy Diet the rest of the time I am all for it.

      My concern for others would be “one thing leads to another” so I am in favor for those that are basically eating clean and have the discipline to understand the dangers of copying processed food or its resemblance.

      I have many things that I love that fill that space for me. You don’t want me to digress to all the things I love. :}

      So thank you so much for asking. FYI. I have a ritual of eating a Daves Killer Bread Almond Butter & Banana Sandwich every day. …. for now. Love it. Maybe that is my NICE CREAM!

  4. Timothy HallTimothy Hall

    Good info in this article. I copy pasted entire list and saved it to my desktop because it is too big for me to remember everything. Thank you!

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