Getting Started on the Plant-Based Diet
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Getting Started on the Plant-Based Diet
Focus on crowding out versus cutting out.
When you go to the store, don’t focus on what you have to cut out, but instead focus on
what you want to include, like berries, tomatoes, mushrooms, quinoa, sweet potatoes, nuts, kale,
spinach. Think about what your favorite fruits and veggies are and aim to increase your intake of
those. Choosing to be plant-based does not mean you have to start eating all the vegetables you
don’t like-- there is so much to choose from to meet your nutritional needs.
You don’t need to go cold turkey.
Just like any other habit, it is hard to completely cut out something you have been doing
for years. It’s okay to transition gradually-- try eating plant-based 2-3 days a week and work
your way up.
Find recipes for inspiration before you shop.
Just like you should never go grocery shopping hungry, don’t go grocery shopping
without first planning what meals you want to eat. Grocery stores can be overwhelming with
choices, so decide what recipes you want to use and make a shopping list based off of that. There
are many bloggers, Instagramers and cookbook authors who have made beautiful and delicious
plant-based versions of all of your favorite recipes. Use the handout titles “Delicious Plant-Based
Recipes” to get you started on a few websites and cookbooks.
You can still have your comfort foods.
In general, a healthy diet consists of eating a colorful variety of whole-foods, free from
processing, but that doesn't mean you can’t indulge in your favorite comfort foods while being
plant-based every once in a while. If you love mac n’ cheese, try substituting dairy cheese for
nutritional yeast, a store-bought plant-based cheese like Chao or Daiya, or even a boxed mac like
Annie’s. While you want to limit the amount of processed foods you eat, just like you would
want to on any other diet, it is okay to have them in moderation.
Plant-Based at Restaurants
● Look at the restaurant menu ahead of time to see what option they have. You can also call
ahead and ask what their plant-based options are.
● Avoid foods that are crispy, fried, fatty, or creamy.
● Ask the server what options they have-- most of the time, they already have
modifications in mind, or they can ask the chef to accommodate you.
● If getting a burger, hold the patty or substitute it for a veggie patty. Hold the mayo and
cheese and ask for another dairy-free dressing. Most buns are naturally plant-based but be
sure to ask.
● If getting a sandwich, get extra vegetables and use a dairy free dressing.
● When ordering pizza, load up with your favorite veggies and ask them to hold the cheese.
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● Use a service like Happy Cow (app or website) to find restaurants that are veggie friendly
in your area.
● Cuisine Specific Ingredient to Avoid
○ Thai: Fish sauce, oyster sauce and egg.
○ Indian: Ghee, yogurt, cream
○ Japanese: Fish sauce and other fish products
○ Italian: Cheese
○ Middle Eastern: Cheese
Try New Things
Try a variety of dishes and note the ones you like, as well as changes you want to make.
Try foods you don’t normally eat, like tofu, beans, chickpeas, lentils, or vegetables you don’t
haven’t tried in a while.
Experiment with spices you enjoy just like you would for meat-based dishes.
Did you know many of the foods you eat may already be plant-based?
Remember that many of your favorite foods are already meat-free and dairy free or can
easily use substituted ingredients while maintaining the flavors you love. Smoothies, creamy
oatmeal, peanut butter and jelly, baked potatoes, sweet potato fries, waffles, spaghetti, and soups
are just a few examples!
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Answers to Common Concerns About the Plant-Based Diet
Will I get enough protein?
This is a common concern, but thankfully, many plant-based foods are full of protein.
Even vegetables! Many delicious plant-based foods are high in protein, such as tempeh, tofu,
plant protein powder, nuts, legumes, grains, nuts, spinach. Most people need about 0.8g of
protein per kg of body weight. For a person that weighs 150 pounds, that is 55 g of protein. 1 cup
of oatmeal (11g), 1 slice of whole grain bread (6g), 1 cup of tofu (20g), ½ cup of black beans
(8g), 1 cup of quinoa (8g), 2 tablespoons of nutritional yeast (8g), and 1 cup of broccoli (3g) is
equal to 64 grams of protein, far exceed this requirement, and is much less food than you need in
a day.
I am an athlete. Will I be able to get enough protein?
Certainly. As mentioned above, many plant foods are chock full of protein. Many body
builders, who aim for more protein that the average person, need at maximum about 1.6 grams
per kg of body weight, double the need of the average person. Even if the average person
doubled the food listed above, they would still have plenty of calories left to eat for the day.
Athletes also overall need more calories, and so have plenty of room to obtain enough protein.
Most athletes also supplement with protein powder to increase their protein intake, and there are
many plant-based protein powders available in any of your favorite flavors. You might be
surprised to learn that many famous athletes, olympic gold-medalists, and bodybuilders are
plant-based. German strongman Patrik Boumian, quarterback Colin Kaepernick, MMA artist
Abel Trujillo, professional tennis player Venus Williams, bodybuilder Barny du Plessis, along
with dozens more athletes.
What about calcium?
Calcium is a mineral and comes from soil, not cows. The dairy industry has long
advertised that dairy is the best source of calcium, but many foods have more than enough
calcium, like spirulina, almonds, beans, soy, figs. Even non-dairy milks have calcium with most
having more than cow’s milk. In fact, cows originally obtained calcium from the ground, from
the grass, but cows are now fed diets of corn and soy to fatten them up quickly, and calcium is
actually added into milk after it is pasteurized.
How will I get enough iron?
Iron is also a mineral that comes from the ground. Remember Popeye? He ate spinach,
filled with iron and protein, and was very fit! Not only is spinach filled with iron, but so are chia
seeds, raisins, cacao, tofu, lentils, kidney beans, leafy greens, broccoli and many nuts. Iron
deficiency is very common, but research has shown that it is no more common in people on a
plant-based diet than the general population. All of us can benefit from ensuring we are obtaining
enough iron, and what better way to get it than through plants filled with a myriad of other
beneficial nutrients?
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Where will I get my omega-3 fatty acids?
Most people think of fish oil when talking about omega 3 fatty acids, but there are many
other foods, particularly flax and chia seeds, as well as walnuts and hemp seeds, that are
brimming with omega-3 fats. Another important point is that fish obtain their omega-3s from
algae, so you can use a supplement made from algae that has the needed omegas, plus skip the
toxic mercury that is found in much of the fish consumed by people.
What about soy? I have heard it causes health problems.
This myth has been circulated for decades but has no scientific basis. It does not increase
your risk of breast cancer, nor does not cause men to have more feminine features (common
concerns are decreased testosterone, increased breast size). People have been eating soy for
millions of years, and many cultures today eat a tremendous amount of soy and have some of the
best health outcomes. For example, soy is eaten in large amounts by many Asian cultures, and
they have the lowest rates of heart disease of all racial and ethnic groups.
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Nutrient Sources
Many people are concerned about being able to obtain adequate levels of nutrients on the
plant-based diet, especially protein and calcium. It is not necessary to keep track of how much of
each nutrients-- it is easy to obtain all the nutrients you need on a plant-based diet if you are
eating a colorful diet full of whole foods. This list is meant to show you how plentiful all the
nutrients are in plant-based foods!
Macronutrients
Carbohydrates
● Whole grains: Whole-wheat, quinoa, oats, buckwheat, brown rice
● Fruits: Bananas, apples, oranges, grapes, blueberries, grapefruit
● Vegetables: Sweet potatoes, beets, corn, butternut squash
● Legumes: Kidney beans, chickpeas, lentils, black beans
Protein
● Nuts and nut butters: Walnuts, cashews, almonds, pistachios, pecans, hazelnuts, brazil
● Seeds: Pumpkin, sunflower
● Legumes: Beans, lentils, peas, peanuts, brazil nuts, edamame
● Soy foods: Tofu, tempeh, soy milk
● Whole grains: Quinoa, wild rice, oats, buckwheat, brown rice
● Spirulina
Fats
● Avocado
● Nuts: Almonds, hazelnuts, macadamia, walnuts
● Seeds: Chia, flax, sesame
● Nut butters: Almond, peanut, cashew
● Dark chocolate
Micronutrients
Fiber
● Vegetables: Lima beans, acorn squash, green peas, artichokes, butternut squash
● Fruits: Papaya, dried fruits, berries, apples, bananas, oranges
● Avocados
● Legumes: Beans, lentils, peas
● Nuts: Almonds, hazelnuts, macadamia, walnuts
● Seeds: Chia, flax, sesame
● Whole grains: Quinoa, wild rice, oats, buckwheat
Vitamin C
● Fruits: Citrus, kiwi, berries, melons, papaya, mango, pineapple, tomatoes
Created by Katerina Volosevych. Free for distribution with attribution.● Leafy green vegetables: Spinach, turnip greens, mustard greens ● Potatoes ● Peas ● Bell peppers ● Broccoli ● Chili peppers ● Tomatoes Vitamin D ● Sun ● Fortified milks ● Supplement Vitamin K ● Leafy green vegetables: Spinach, collard ● Sea vegetables: Wakame, kelp ● Vegetables: Asparagus, avocado, broccoli, brussels sprouts, cauliflower ● Legumes: Lentils, peas ● Natto Vitamin A ● Sweet potatoes ● Carrots ● Winter squashes: Acorn, butternut, spaghetti, pumpkin ● Dark leafy greens: Spinach, kale, mustard greens, collards ● Cantaloupe ● Bell peppers ● Broccoli Vitamin E ● Nuts: Almonds, peanuts, hazelnuts ● Seeds: Sunflower, pumpkin ● Green leafy vegetables ● Broccoli Vitamin B1 (Thiamin) ● Nuts: Pistachio, brazil nuts ● Sunflower seeds ● Oats ● Green peas Vitamin B2 (Riboflavin) ● Nuts: Almonds, pine Created by Katerina Volosevych. Free for distribution with attribution.
● Spinach ● Broccoli Vitamin B3 (Niacin) ● Broccoli ● Peanuts ● Mushrooms ● Bell peppers ● Kidney beans Vitamin B5 (Pantothenic acid) ● Peas ● Soybeans ● Peanuts ● Lentils ● Portabella mushroom ● Oats ● Hazelnuts Vitamin B6 (Pyridoxine) ● Carrots ● Spinach ● Sweet potato ● Potato ● Avocado ● Banana Vitamin B7 (Biotin) ● Almonds ● Cauliflower ● Mushrooms ● Sweet potato ● Oats Vitamin B9 (Folate) ● Leafy green vegetables: Spinach, kale, beet greens ● Almonds ● Vegetables: Asparagus, avocado, beets ● Enriched grains: Breads, pasta, rice ● Oranges ● Quinoa ● Nutritional yeast Created by Katerina Volosevych. Free for distribution with attribution.
Vitamin B12 (Cobalamin) ● Fortified foods: Nutritional yeast, plant milk, cereal ● Supplement Omega-3 fats ● Seeds: Chia, flax, hemp ● Soybeans and soy foods ● Microalgae ● Walnuts ● Oils: Flaxseed, soybean, canola Zinc ● Legumes: Beans, lentils, peas, peanuts ● Soy foods: Tofu, tempeh ● Nuts ● Seeds ● Oats Calcium ● Vegetables: Spinach, bok choy, turnip, mustard, collard ● Fruits: Figs, oranges ● Legumes: Goa beans, white beans, navy beans, black beans ● Nuts: Almonds, brazil ● Fortified plant milks ● Sesame seeds, tahini ● Tofu Iron ● Legumes: Beans, lentils, peas, peanuts ● Leafy greens ● Soy: Foods tofu, tempeh ● Quinoa ● Potatoes ● Dried fruit ● Dark chocolate ● Seeds: Pumpkin, sesame and tahini, sunflower ● Sea vegetables: Dulse, nori Sodium and Chloride ● Table salt ● Vegetables Created by Katerina Volosevych. Free for distribution with attribution.
Choline ● Legumes: Beans, lentils, peas, peanuts ● Bananas ● Broccoli ● Oats ● Oranges ● Quinoa ● Soy foods Magnesium ● Nuts: Almonds, cashews ● Legumes: Black beans, edamame, peanuts ● Pumpkin seeds ● Spinach ● Soymilk ● Black beans, edamame ● Dark chocolate ● Avocado Phosphorus ● Seeds: Sunflower and pumpkin ● Nuts: Brazil nuts, cashews, almonds, pine nuts, pistachios ● Whole grains: Whole wheat, oats, rice, quinoa ● Legumes: Soy, beans, lentils Potassium ● Potato and sweet potato with skin ● Prune, carrot, passion fruit juice ● Tomato paste ● Beet greens ● Legumes: White beans, adzuki beans, soy beans, lima beans Iodine ● Sea vegetables: Arame, dulse, nori, wa me ● Iodized salt Sulfur ● Legumes: Soybeans, kidney beans, black beans, split peas. ● Nuts: Brazil nuts, walnuts ● Seeds: Sesame, sunflower ● Allium vegetables: Garlic, leeks, onions, shallots, scallions ● Vegetables: Broccoli, arugula, cauliflower, kale Created by Katerina Volosevych. Free for distribution with attribution.
Selenium
● Whole wheat pasta
● Brazil nuts
● Mushrooms
Copper
● Legumes: Black beans, kidney beans, lentils
● Tofu
● Cashew
● Seeds: Sunflower, sesame
● Dark chocolate
● Mushrooms
● Drinking water
Manganese
● Vegetables
● Nuts: Hazelnuts, pecans
● Legumes: Chickpeas, soybeans
● Whole grains: Brown rice, whole wheat, oats
● Spinach
● Pineapple
Fluoride
● Drinking water
● Tea
Chromium
● Juice: Grape, orange, tomato
● Apples
● Lettuce
● Whole wheat
● Brewer’s yeast
Molybdenum
● Legumes: Black-eyed peas, lima beans
● Whole wheat
● Leafy greens
● Potatoes
● Bananas
Other trace elements readily available in plants: Nickel, silicon, vanadium, cobalt
Created by Katerina Volosevych. Free for distribution with attribution.Calorie Density: Least Dense to Most Dense Leafy Vegetables: Kale, spinach, collard, microgreens Non-starchy Vegetables: Eggplant, beets, bell pepper Fruits: Berries, watermelon, orange, tomatoes Starchy vegetables: Potatoes, corn, sweet potato, corn Whole grains: Pasta, oats, quinoa, rice) Avocado Legumes: Lentils, beans, peas Dairy and meat substitutes: Plant milks, veggie sausage, nut cheeses Flour foods: Pasta, bread Dried fruits: Cranberries, dates, raisins Sugars: Maple syrup, agave, white sugar Nuts and Seeds: Chia seeds, cashews, flax seeds, almonds Oils: Olive, corn, coconut, canola Created by Katerina Volosevych. Free for distribution with attribution.
Shopping for a Plant-Based Diet
General Tips
Choose whole foods, which means foods as they grow from the ground,
unprocessed. Minimize foods with added sugar, like baked goods, sugary cereals and
granola. Also use minimal oil, such as cooking oils like corn, canola, dressing high in
oils, margarines. And a good general rule to put all of these together is to minimize
processed foods. They are higher in calories, sugars, fats, and have decreased nutritional
value.
Fresh Produce
Pick your favorites or try new vegetables. Remember to get fruits and vegetables
of all different colors to obtain all the different nutrients. Always make sure to get lots of
leafy greens!
Beans and Legumes
There are an endless variety of these, both dried and canned. Buying them dried
may take a little more preparation, but it makes it easier to control the salt content. Most
canned varieties have added salt, but low-sodium and no-sodium varieties are common
now-- choose those.
Nuts, Seeds, Nut Butters, Dried Fruits
For nuts, choose from any of them, but make sure they are raw with no oil added.
Many of them are either highly salted or processed in oil. Remember that though all of
these are nutrient filled, they are also high calorie, making overeating too easy.
Flax and chia seeds, rich in omega-3s, can be used in cereal or to replace eggs in
baked foods. Buy flax seeds either ground or grind them yourself as they cannot be
digested whole. Similar to nuts, use other seeds minimally as they are high calorie.
Lastly, dried fruits are also higher in calories than fresh fruit, so be aware of your serving
size. Choose no sugar varieties.
Frozen Food
Most frozen food is naturally plant-based and has no dairy or oil. If you have a
tight schedule, prepped frozen fruits and veggies are a great way to save time, and are one
of the best options for nutrient value and freezing retains the most nutrients compared to
other food preservation methods.
Created by Katerina Volosevych. Free for distribution with attribution.Bread
100% whole grain is always best. The following are not whole grain: unbleached
wheat, enriched wheat, wheat flour, organic wheat.
Whole Grains and Flours
Examples of whole grains are oatmeal, millet, quinoa, buckwheat, whole grain rice
(basmati, jasmine, black, purple, red). Try to avoid white rice as it is stripped of nutrients
and causes a fast spike in blood sugar. For flours, whole wheat, oat, barley, rye flours are
a great choice.
Pasta
Just like grains, choose 100% whole grain pastas like whole wheat, brown rice,
spelt, quinoa. Try pasta made out of legumes like red lentil, chickpea, black bean.
Breakfast Cereal
Breakfast cereals are often high in sugar, so make sure to check the labels and
choose cereals that have minimal sweetener. Good options are steel cut of rolled oats,
grape nuts, Wheat Chex, Original Cheerios, bran flakes, or original shredded wheat.
Plant Milks
There are many different kinds available-- try a few different ones to see which are
your favorite. Just like breakfast cereal, choose unsweetened or minimally sweetened
milks. Examples of plant milks are almond, soy, hemp, coconut, cashew, and macadamia.
Sauces and Dressings
Check the label to make sure there are no animal products, especially cream or
milk, which are common ingredients in both sauces and dressings. Choose low oil, low
sodium and low sugar options.
Flavor
There are many ways to add flavor to your food without using dairy, sugar or fat.
Pickled veggies: capers, pickles, olives
Vinegars: apple cider, white wine, rice, balsamic, flavored balsamic.
Citrus juice and zest: lemon, lime, orange
Herbs and spices: fresh ginger, garlic, parsley, cilantro; individual spices and spice blends
without sodium
Mustard: avoid sugar and honey mustard
Hot sauce: Sriracha, jalapeno
Created by Katerina Volosevych. Free for distribution with attribution.Crackers and Chips
Some chips and crackers have dairy, so check the ingredient list. Choose whole
grain options when you can and options with the least oil possible.
Cheese Substitute
Nutritional yeast has a cheesy flavor and is great on pastas, as seasoning for tofu
scrambles, for baked veggies. There are also many commercially available plant-based
cheeses usually made out of soy and nuts, but just like dairy cheese, they are high in fat
so use it infrequently.
Meat Substitute
Tofu, tempeh, beans and other legumes, soy protein, jackfruit and mushrooms are
great replacements for meat. Flavor them just as you would meat. Many folks have a hard
time with cooking with tofu at first, so look up recipes to find what you may like, such as
baking, skillet frying, air frying. There are also many commercial meat replacements
available as well, like veggie and soy burgers, veggie dogs, chickin’ nuggets, ground
“beef”. These are great options to have, but just like all other processed food, minimize
the frequency.
Canned Foods
For canned legumes and vegetables, choose no or low sodium options. Canned
fruit is
often full of added sugar, so minimize these as much as possible or choose options with
lower sugar. Many canned sauces, chilis, soups are also high in sugar and salt, so look at
the nutrition labels and pick products with low salt and minimal or no added sugar.
Supplementation and Vitamin B12
Pick up a plant-based vitamin B12 supplement or ask your primary care provider
to help you choose one. Vitamin B12 is the only nutrient that you cannot obtain from
plants alone. B12 is produced in the soil by bacteria, fungi and algae, and is then eaten by
animals. Due to the way our food is produced, it is difficult to obtain enough from plant
sources alone. Fortified plant milks, cereals and nutritional yeast all have some B12 as
well and are great, nutrient-rich additions to your diet.
Other Resources for Shopping Plant-Based
In Pursuit of Great Food: A Plant-Based Shopping Guide
Eat Plant-Based’s Beginner Guide to Grocery Shopping
Greatist’s Vegan Grocery List
Created by Katerina Volosevych. Free for distribution with attribution.How to Read Nutrition and Ingredient Labels FDA’s Guide to Reading Nutrition Facts Labels National Institute of Health’s Guide to Nutrition Labels, Ingredient Lists, Daily Values and Product Dates Created by Katerina Volosevych. Free for distribution with attribution.
Inspirations for a whole foods, plant-based pantry and fridges Created by Katerina Volosevych. Free for distribution with attribution.
Created by Katerina Volosevych. Free for distribution with attribution.
The Plant-Based Diet on a Budget
Shop in bulk.
Shop in the bulk section of your grocery store for dried lentils, beans, flours, whole grains, nuts
and seeds.
Plan your meals.
Think ahead to what meals you want to prepare this week and shop based on those! Shopping
without meals in mind leads to buying produce you might end up throwing out, as well as
impulse buys.
Shop around for best prices.
High-end grocery stores, like Whole Foods, often have higher prices for the same
products. Find better prices at discount and bulk grocery stores like WinCo or Grocery Outlet.
Pick up the coupon book at the grocery store and see what deals are happening. Sign up for
rewards programs at the places you shop at frequently.
It is okay not to have everything be organic.
Organic food is more expensive. Do not worry that you cannot buy everything organic--
the benefit of fruits and vegetables is still there even if not organic.
Low-cost foods.
Legumes, Seeds and Nuts: lentils, peas, black beans, kidney beans, chickpeas, tofu, peanut butter.
Fruit: Bananas, apples, frozen fruit, seasonal fruit and fruit on sale.
Vegetables: Zucchini, mushrooms, onions, squash, green beans, potatoes, sweet potatoes, carrots,
cucumbers, frozen version of all vegetables.
Whole grains: Oats, whole grain bread and pasta, brown rice, corn tortillas.
Here are other great resources for a plant-based diet on a budget!
● Eat Plant Based’s Guide to Eating on a Budget with Recipes
● Plant Plate’s Guide to Plant-Based on a Budget
● Whitney E, RD Plant-Based on a Budget Recipes
● Toni Okamato’s cookbook Plant-Based on a Budget: Delicious Vegan Recipes for Under
$30 a Week, in Less Than 30 Minutes a Meal
Created by Katerina Volosevych. Free for distribution with attribution.Delicious Plant-Based Recipes Cookbooks Veg-Feasting Cookbook - Favorite recipes from Local Restaurants and Leading Chefs in the Pacific Northwest by Vegetarians of Washington Eat Like You Give a F*** by Thug Kitchen Mississippi Vegan by Timothy Pakron The Wicked Healthy Cookbook: Free. From. Animals. by Chad Sarno and Derek Sarno Veganomicon by Isa Chandra Moskowitz and Terry Hope Romero Vegan Slow Cooker for Beginners by Rockridge Press Frugal Vegan by Katie Koteen and Kate Kasbee Vegan 101: A Vegan Cookbook by Jenny Engel and Heather Bell The Happy Pear: Vegan Cooking for Everyone by David and Stephen Flynn Blogs and Instagram Accounts https://www.blissfulbasil.com/ @blissful basil http://www.onearabvegan.com/ @onearabvegan https://veganinthefreezer.com/ @vegan_in_the_freezer https://veganmiam.com/ @veganmiam https://www.thefullhelping.com/ @thefullhelping https://deliciouslyella.com/ @deliciouslyella https://minimalistbaker.com/ @minimalistbaker https://ohsheglows.com/ @ohsheglows https://plantifullybasedblog.com/ @plantifullybased http://thekoreanvegan.com/ @the.korean.vegan https://www.foodbymaria.com/ @foodbymaria http://www.eatfigsnotpigs.com/ @eat_figs_not_pigs https://elavegan.com/ @elavegan https://www.veggierose.com @veggierose http://www.mississippivegan.com/ @mississippivegan https://nutriciously.com/ @nutriciously_ https://www.cookwithmanali.com/ @cookwithmanali https://www.thugkitchen.com/ Kid-Friendly Recipes https://www.healthygrocerygirl.com/blog/30-kid-friendly-plant-based-recipes/ https://redtri.com/kid-friendly-plant-based-recipes/ https://chooseveg.com/blog/17-kid-friendly-vegan-recipes-for-the-little-ones-in-your-life/ https://www.ahealthysliceoflife.com/plant-based-kids-meals-snacks/ Created by Katerina Volosevych. Free for distribution with attribution.
Plant-Based Alternatives for Common Ingredients
Cow’s milk: Non-dairy milk (oat, soy, almond, hemp, rice, coconut, cashew, pea protein)
Cheese: Nutritional yeast, nut cheeses (almond ricotta, cashew cheese brie, commercial brands)
Milk chocolate: Dark chocolate
Yogurt: Dairy-free yogurt (almond, coconut, soy, cashew)
Ice cream: Banana ice cream (frozen, pureed), plant milk or nut-based ice creams
Butter, margarine, shortening for baked goods: Mashed banana, unsweetened applesauce
Butter, margarine to prevent sticking: Olive oil
Cream: Coconut cream
Eggs for baking: Whole chia seeds (1 tbsp sitting in 1 cup water for 15 minutes)
Ground flax seeds (1 tbsp sitting in 3 tablespoons warm water for 10 minutes)
One overripe banana
Buttermilk: Dairy-free milk and lemon juice or vinegar (1 cup milk, 1 tbsp lemon or vinegar)
Meat slices: Tofu, tempeh, seitan, portabella mushrooms
Pulled pork, chicken, turkey: Soy or pea protein, jackfruit, seitan, tempeh
Ground meat: Lentils, beans, textured veggie protein (pea, soy), minced mushrooms, tempeh
Burger patties: Veggie patties, bean or legume patties, soy, pea protein patties
Tuna: Mashed chickpeas
Egg salad: Mashed tofu with black salt (Black salt adds the egg smell and flavor)
Egg scramble: Tofu scramble, mung bean scramble
Whey protein powder: Plant-based protein powder (pea, soy, brown rice, hemp)
Healthier Option Ingredient Swaps
Flour for chocolate desserts: Pureed black beans
Processed grains (white rice, white flour, white bread, couscous): Whole grains (quinoa, brown
rice, whole wheat flour, barley, bulgar, millet, oats)
Canned vegetables or soups: Low-sodium or reduced sodium versions
Salt: Herb-seasonings (garlic powder, onion flakes, fresh herbs like parsley, cilantro, garlic),
citrus juice
Standard soy sauce: Reduced-sodium soy sauce
Breadcrumbs: Rolled oats seasoned with thyme, rosemary or other herbs
Croutons: Nuts
Potato chips: Kale chips, popcorn
Chocolate chips: Cacao nibs
French fries: Sweet potato fries
Iceberg lettuce: Dark leafy greens
Mayo or butter spread: Avocado mash, fruit puree
Canned beans: Dry beans or reduced sodium canned beans
Boiled vegetables: Steamed vegetables (removes fewer nutrients)
Created by Katerina Volosevych. Free for distribution with attribution.Lower-Calorie Ingredient Swaps
Rice, flour, potatoes: Cauliflower rice, broccoli rice
Mashed potatoes: Cauliflower or turnip mash
Tortilla wrap: Lettuce, collard, kale wrap
Pasta: Veggie noodles (zucchini, butternut squash, sweet potato, beats, cucumber, carrot, daikon,
summer squash), spaghetti squash
Butter, margarine, shortening, oil in baked goods: Unsweetened applesauce, mashed banana,
pumpkin puree, avocado puree, coconut oil
Butter, margarine, oil to prevent sticking: Cooking spray, veggie broth
Bread or pita for dipping sauces: Veggies
Sugar: Applesauce, Stevia, Vanilla extract
Soda: Seltzer water with citrus slice
Juice: Unsweetened iced tea
Canned fruit: Frozen or fresh fruit
Food fried in oil: Bake it, use veggie broth, or use an air fryer
Trail mix: Unsalted nuts with dark chocolate bits
Cereal: Rolled oats
Syrup: Fruit puree
Peanut butter: Peanut butter powder
Chocolate chips: Berries
Easy Ways to Add for Veggies to Meals
Shred it!
Grate carrots, bell peppers, beets, or most sturdy vegetables and add them to your favorite
recipes. Add them to soups, stir fries, even to muffins! Cook the shredded vegetable for about 5
minutes then add them into pasta sauce, whole or blended into the sauce. This is an easy way to
add more nutrients without giving up your favorite food.
Blend it!
Add spinach or another leafy green to your favorite smoothie. Even carrots, zucchini, cucumber,
beets, cauliflower make a healthful addition to your regular fruit combination. Some of these,
like beets and carrots, blend better when cooked. Zucchini works well from frozen, and leafy
greens are easiest of all-- just put them fresh into the blender. Lastly, have fun with new
creations! Try adding new ingredients like orange, cinnamon, dates, vanilla.
Make a soup base out of it.
Puree acorn squash butternut or other veggie with your favorite spices to make a creamy autumn,
or a hearty winter soup. Keep it smooth or add extra veggies for more texture.
Created by Katerina Volosevych. Free for distribution with attribution.Switch it up: Use a vegetable in place of a grain!
Lasagna: Replace the traditional pasta layers in a veggie lasagna with zucchini. Zucchini
is rich in water, so salt the layers, let it sit for 15 minutes and pat dry with a paper towel to
remove excess water.
Sandwiches or Burgers: Leave out one piece of the bread or bun and use a chard leaf,
collard green or kale for the other side. Better yet, make your sandwich or burger into a lettuce
wrap! Romaine, collard and chard are the perfect size to hold all your favorite layers.
Burrito or Taco: Instead of a tortilla, use a leafy green to wrap your burrito, or complete
your taco Tuesday!
Rice: Instead of white or brown rice (always choose brown if you do eat rice!), use
shredded cauliflower or broccoli to make a stir fry.
Mashed potatoes: Many other nutrient-rich veggies make a great mashed “potato”. Try
cauliflower, sweet potato or squash and flavor with your favorite spices as usual.
Noodles: Instead of wheat, use a spiralizer to make veggie noodles. Vegetables that work
particularly well are zucchini, butternut squash, sweet potato, beats, cucumber, carrot, daikon,
summer squash.
Rethink Tradition Recipes
Veggie kabobs
Veggie burgers
“Tuna” (chickpea) salad
Veggie casserole
Veggie stuffed bell peppers
Veggie filled guacamole
Dips made of beets, carrots, work just like chickpeas for hummus
Created by Katerina Volosevych. Free for distribution with attribution.You can also read
