" We're here to facilitate your plant-based journey "

PlantPlate.com is here to provide the recipes, information, and practical advice needed to follow a healthy plant-based diet. Whether you're interested in improving your health, losing weight, or eating more sustainably, a whole foods plant-based diet may be the perfect solution for you.

My name's Emma, and I started PlantPlate in 2013 with the help of my husband Scott, a web developer and fellow plantivore. I’m a certified Plant-Based Nutritionist who loves to cook, and I've followed a plant-based diet for over a decade. Having lived in various locations throughout the world - sometimes on a shoestring budget, and often with irregular and demanding work schedules - I’ve had to constantly adapt my diet in order to make it work. It’s taught me a lot, and it’s motivated me to show others just how accessible and enjoyable this way of eating can be.

The recipes featured on PlantPlate are based on minimally processed plant foods, including fruits, vegetables, whole grains and legumes. They're free from all animal products, processed oils and refined carbohydrates, and are made with simple and affordable ingredients. Our articles are aimed at providing you with plant-based know-how when it comes to shopping, cooking, nutrition and day-to-day living. We have answers to common questions and share practical knowledge that we have acquired through experience. Finally, the resources section contains links to books, DVDs, and video presentations from some of the world's leading experts on plant-based nutrition. It is our hope that these resources will help you to fully understand and evaluate the health benefits of this wonderful way of eating.

Welcome to PlantPlate!  We hope you enjoy your visit. If you have any questions or comments, please feel free to email us at contact@plantplate.com.

The information on this website is designed for educational purposes only. It is not intended to substitute for informed medical advice or care. You should not use this information to diagnose or treat health problems or illnesses without first consulting your doctor.

So...What CAN I Eat?

Guide By PlantPlate
If you're new to plant-based living, you're probably wondering which foods can be included in your diet. There's plenty to choose from- just take a look at this list!

We've heard it plenty of times before.

"If I'm not eating meat, cheese, eggs or oil, then what can I eat?!"

The answer is fairly simple. Your diet should be comprised mainly of whole grains and starches, vegetables, legumes and fruit. You can then add other items to your meals in smaller quantities, such as seasonings, condiments, plant-based milks, nuts, seeds, and whole grain flours. Highly refined and processed foods should be left out, as well as all animal products and by-products if you're going 100% plant-based. (You can check out our Products to Avoid guide for more info on what not to buy.)

To help make things a little clearer, I've put together this list of items commonly included in a whole foods plant-based diet. You can use this as a reference when you're shopping, or even give a copy to your friends if they should happen to ask what you can eat (besides lettuce, of course!)


FRESH FRUITS

  • Apples
  • Apricots
  • Bananas
  • Blackberries
  • Blueberries
  • Cantaloupe 
  • Cherries
  • Figs
  • Grapes
  • Grapefruit 
  • Kiwis
  • Kumquat 
  • Lemons
  • Limes
  • Mangoes
  • Melons
  • Nectarines
  • Oranges 
  • Peaches 
  • Pears 
  • Pineapple 
  • Plums 
  • Pomegranate 
  • Raspberries  
  • Rhubarb  
  • Papaya 
  • Passion Fruit 


FRESH VEGETABLES

  • Artichoke
  • Asparagus
  • Beet
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celeriac
  • Celery
  • Chard
  • Chillies
  • Collards
  • Corn
  • Cucumbers
  • Eggplant
  • Garlic
  • Ginger
  • Green Beans
  • Kale
  • Kohlrabi 
  • Leek
  • Lettuce
  • Mushrooms 
  • Onions
  • Pak Choi
  • Parsnips 
  • Peas
  • Peppers
  • Potatoes
  • Pumpkins
  • Radicchio
  • Radish
  • Shallots
  • Spinach 
  • Squash
  • Swede
  • Sweet potato
  • Tomatoes
  • Turnips
  • Watercress
  • Yams
  • Zucchini

 

FRESH HERBS

  • Basil
  • Chives
  • Cilantro/Coriander
  • Dill
  • Oregano
  • Mint
  • Parsley
  • Rosemary
  • Thyme

 

FROZEN VEGETABLES

  • Single Vegetable Varieties (peas, corn, broccoli, cauliflower, etc.)
  • Assorted Vegetables/Mixes (check for no added salt or oil)


FROZEN FRUITS

  • Blackberries
  • Blueberries
  • Cherries
  • Cranberries
  • Raspberries
  • Strawberries
  • Mango
  • Pineapple
  • Sliced Peaches
  • Fruit Medleys


LEGUMES

Cook from dried, or choose cans / jars of no-salt-added legumes.

  • Adzuki Beans
  • Black Beans
  • Black-Eyed Peas
  • Broad Beans
  • Butter Beans
  • Calico Beans
  • Cannellini Beans
  • Chickpeas (Garbanzo Beans)
  • Edamame
  • Great Northern Beans
  • Kidney Beans
  • Lentils
  • Lima Beans
  • Mung Beans
  • Navy Beans
  • Pinto Beans
  • Soy Beans
  • Split Peas


WHOLE GRAINS & WHOLE GRAIN PRODUCTS

  • Amaranth
  • Barley
  • Brown Rice
  • Buckwheat
  • Corn (Polenta, Popcorn)
  • Millet
  • Oats
  • Quinoa
  • Rye
  • Sorghum
  • Teff
  • Wheat (cracked wheat, wheat berries, kamut, whole wheat couscous )
  • Whole grain and sprouted grain breads
  • Whole wheat and brown rice pastas
  • Whole Grain Flours (Wheat, Spelt, Oat, etc.)
  • Wild rice


SEASONINGS AND CONDIMENTS

  • Dried Herbs (no-salt-added varieties)
  • Dried Spices (no-salt-added varieties)
  • Balsamic Vinegar
  • Apple Cider Vinegar
  • Re Wine Vinegar
  • Rice Vinegar
  • Mustard*
  • Low Sodium Soy Sauce*
  • Hot Sauce / Sriracha*
  • Low Sodium / Salt-Free Vegetable Stock
  • Ketchup*
  • Barbecue Sauce*

* = Choose low-sodium condiments when available, or better still, make your own salt-free versions at home.

 

NUTS

  • Almonds
  • Brazil Nuts
  • Cashews
  • Hazelnuts (Filberts)
  • Walnuts

 

SEEDS

  • Chia
  • Flax
  • Hemp
  • Sesame
  • Sunflower
  • Pumpkin

 

MILK ALTERNATIVES

  • Soy
  • Rice
  • Almond
  • Flax
  • Oat
  • Hazelnut

 

SWEETENERS

  • Date Puree
  • Dried fruits (raisins, apricots, apples, plums, etc.)
  • Maple Syrup*
  • Date Syrup*
  • Molasses*
  • Rice Syrup*

* = use in moderation and in small quantities.

 

OTHER

  • Diced Tomatoes
  • Tomato Paste
  • Tahini
  • Natural Nut Butters (no added sugar or oil)
  • Nutritional Yeast
  • Cocoa or Carob Powder
  • Aluminium-Free Baking Powder
  • Vanilla Extract

 

 

Article photo © 2013 by Holly-Granville-Edge for PlantPlate.com