Plant-Based Diet Foods List

Have a healthy, balanced diet with this list of 150+ delicious plant-based foods.

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Considering moving to a plant-based diet but not sure if your taste buds will approve? Well, here’s some good news—finding delicious, plant-based foods is easier than you might think!

And plant-based diets are certainly healthy. Research has shown that plant-based diets may lower cholesterol, blood pressure and weight and help with conditions including diabetes and cardiovascular disease.

Plant-based and vegan diets are similar. “A plant-based diet is one that prioritizes mostly plant foods,” says Sharon Palmer, RDN, MSFS, and author of The Plant-Powered Diet. “Though there is currently no strict definition for this term, many people use it to define a diet that eliminates all animal foods, including meat, fish, poultry, eggs and dairy products,” she says.

On a plant-based diet, you consume mostly vegetables, fruits, whole grains, nuts and seeds, beans and legumes, fortified plant-based milk and water, along with small amounts of healthy fats, coffee and tea. Alcohol and vegan chocolate can be indulged in occasionally, but highly-processed junk food (such as potato chips and pastries) should be avoided or eaten rarely.

The good news is that there are many healthy plant-based foods available in your local grocery store, as well as in natural food stores and online. Plus, it seems like every week you can find new “ready-to-eat” plant-based options that can save you time.

Plant-Based Diet Food List 

Eager to learn more? Read on for more a plant-based diet food list including 150 foods that will provide the nutrition, taste and variety you’ll love.

Related: What Does It Actually Mean to Be a Vegetarian vs a Vegan?

Plant-Based Protein 

“One of the biggest concerns among people considering a plant-based diet is if they’ll have enough protein to sustain their lifestyle and physical activities,” says Palmer.

The answer is a resounding yes! In fact, even some top athletes swear by plant-based eating.

Here are some top plant-based protein options:

1. Almonds. One of the most versatile plant-based proteins, they make great snacks, additions in salads (try the slivered ones) and almond butter is a great topping for toast. Palmer likes the mild-tasting nut butter as a substitute for oil or butter in baking recipes.
2. Black beans. Great in salads and the natural black color means it’s high in antioxidants. Use these as a side dish, in soups or in recipes with a Southwest profile, including burritos and tacos.
3. Black-eyed peas. These earthy-tasting treats are a staple of Southern food recipes. Palmer uses them as a side dish, and in many recipes, including this salsa recipe, Mississippi Caviar.
4. Brazil nuts. High in selenium and rich in flavor, this crunchy nut is great chopped and sprinkled over salads and as an ingredient in baked goods.
5. Burger substitutes. Vegan burgers, including Impossible Burger and Beyond Burger, are widely available in supermarkets and often have similar protein values as beef burgers.
6. Cashews. This soft nut is easy to soak and blend into a creamy liquid. Palmer uses it to replace cheese and sour cream.
7. Chia seeds. High in protein and Omega−3 fatty acids, when blended with liquid, these seeds become gel-like and can replace eggs in baking and cooking recipes.
8. Chickpeas (garbanzo beans). Popular as the main ingredient in hummus, these beans are terrific in Middle Eastern dishes, roasted as a snack or when made into a flour for cooking.
9. Edamame. High in protein, these green legumes are young soybeans that are harvested before they are mature. Find them in the frozen section of your supermarket, sometimes even in individual packages, perfect for snacks and meals on the go.
10. Flaxseeds. These tiny brown seeds are ground up and mild-tasting, a perfect addition to meals or baked goods when you want to increase fiber, protein and Omega-3s.
11. Hazelnuts. Their delicious flavor makes them an obvious choice for recipes of baked goods.
12. Hemp seeds. Also known as hemp hearts, these little whitish greenish seeds are available in most supermarkets and are rich in Omega-3s, protein and fiber. Their mild, nutty taste makes them a great option to sprinkle over cereal, salads and baked goods to increase the nutritional value of those foods.
13. Kidney beans. The common red variety of these has a firm texture and slightly sweet taste, great for chili recipes, in salads and as a side dish.
14. Lentils. These tiny, disc-like beans have an earthy flavor and are high in protein. Great in Indian recipes, veggie burgers and soups.
15. Macadamia nuts. The rich, buttery flavor, makes them a perfect choice for desserts. They also have the highest fat content and calories of any tree nut, so use sparingly.
16. Miso paste. Use this in sauces, veggie patties and dishes when you want to add “umami” or a savory flavor.
17. Peanuts. With high levels of protein, these are great for Thai recipes, trail mix and in butter form, as a bread spread.
18. Split peas. A great source of protein, these are excellent in soups and salads.
19. Pecans. Sweet and buttery-tasting, these nuts are great in salads and baked goods.
20. Pine nuts. The edible seeds of pine trees are rich in magnesium and are used in pesto sauce, Italian cookies and as a topping when toasted.
21. Pinto beans. Most well-known as the base ingredient for refried beans, these earthy-tasting beans are also great in salads and chili.
22. Pistachios. One of the highest tree nut protein sources, these make great snacks.
23. Plant-based cheese (rice or soy base). “These tend to be heavily processed, so use these only occasionally, such as when you have a need for shredded cheese in a recipe,” says Palmer. She likes Daiya cheeses, which are readily available in most grocery stores.
24. Plant-based milk (almond, rice, soy, coconut, oat). Palmer says that fortified soy milk has the highest nutritional value of any plant milk. “It’s similar to low-fat milk in calcium, vitamin D and protein content.” She recommends choosing plant milks with no added sugar and suggests choosing plant milks that are fortified with vitamin D and calcium if you plan to consume them often. Forager, Califia Farms and Westsoy brands are tasty and widely available.
25. Plant-based yogurt (almond, coconut, soy, oat, cashew). Choose from yummy, protein-filled brands including Nancy’s Probiotic, So Delicious and Kite Hill.
26. Pumpkin seeds. Best when roasted, these make tasty salad toppings and snacks.
27. Seitan (wheat gluten). This ancient wheat protein from Asia adds a meaty texture to dishes. It takes on the flavor of sauces and spices and works well in broths, stews and pot pies as a substitute for meat.
28. Sesame seeds. The seeds of the sesame plant are great toasted, on salads, in meals and in baked goods.
29. Sunflower seeds. A great source of vitamin E, these versatile treats are great as snacks and in recipes for bread, baked goods and veggie burgers.
30. Tempeh (fermented soy and grain cake). A great substitute for chicken in stews, casseroles, salads, find this in the refrigerated section next to tofu.
31. Tofu. This bland-tasting soy product transforms into deliciousness by absorbing the flavors of seasonings and oils. Try this easy Sweet and Sour Tofu recipe.
32. Walnuts. With its mild flavor, this nut is delicious in a variety of dishes, including salads, main meals and baked goods.
33. White beans. Great as a side dish or in dips, this bean has a mild, nutty flavor.

Related: 19 Best Plant-Based Protein-Packed Pasta Alternatives

Whole Grains

Palmer recommends eating intact (unprocessed) whole grains often, and eating processed whole grain products (like bread) in moderation. Why? “Intact whole grains are much more filling and have a lower glycemic index than whole grains made into flour, which increases the glycemic index.”

Try these intact whole grain choices:

1. Amaranth
2. Barley
3. Buckwheat (groats)
4. Farro
5. Millet
6. Oats
7. Quinoa
8. Rice (brown or wild)
9. Rye berries
10. Spelt
11. Wheat (bulgur, wheat berries)

Look for the whole grain varieties of these:

1. Bagels. Great with almond butter.
2. Baguettes. Delicious with preserves.
3. Baking mixes. Enjoy pancake mix and biscuit mix.
4. Crackers and flatbread. Try these with hummus.
5. English muffins. So many ways, so little time...
6. Pasta. Choose whole grain pasta or noodles, including brown rice pasta, buckwheat soba noodles, multi-grain and whole wheat pasta. While these aren’t made of whole grains, another noodle option to try is plant-based Shirataki noodles.
7. Pizza crust. Make sure it’s shelf stable.
8. Popcorn. Pick plain kernels or “light” microwave popcorn.
9. Rolls. Perfect for vegan burgers.
10. Sliced bread. Avocado toast, anyone?
11. Tortillas. Great in salads and soup.
12. Wraps. Perfect in this Dill Veggie Scramble Breakfast Wrap.

Related: Tips on Adopting a Plant-Based Diet From Top Vegan Chefs and Bloggers

Plant-Based Vegetable and Fruit Options

Veggies and fruits are at the heart of this way of eating, so go wild! No vegetables or fruits are off limits.

Fresh or Frozen Vegetables:

1. Arugula
2. Asparagus
3. Avocado
4. Beets
5. Bell peppers
6. Broccoli
7. Brussels sprouts
8. Cabbage
9. Carrots
10. Cauliflower
11. Corn
12. Cucumber
13. Eggplant
14. Green beans
15. Kale
16. Lettuce
17. Mushrooms
18. Okra
19. Onions
20. Peas
21. Potatoes
22. Radishes
23. Spinach
24. Squash
25. Sweet potatoes
26. Swiss chard
27. Tomatoes

Related: 42 Healthy Plant-Based Lunch Ideas

Keep these veggie items in your pantry:

1. Tomato sauce
2. Tomato paste
3. Marinara sauce (low in sodium)
4. Canned vegetable soup (low in sodium)
5. Dried seaweed or seaweed snacks
6. Tomato and vegetable juice. Choose versions low in sodium.
7. Canned vegetables (unsalted). Artichokes, beets, bell peppers, corn, mushrooms, pumpkin, tomatoes (including sun-dried tomatoes).

Fresh or Frozen Fruits:

1. Apples
2. Apricots
3. Bananas
4. Blueberries
5. Cherries
6. Figs
7. Grapefruit
8. Grapes
9. Kiwis
10. Lemons
11. Mangoes
12. Melon
13. Oranges
14. Papaya
15. Peaches
16. Pears
17. Pineapples
18. Plums
19. Pomegranate
20. Raspberries
21. Strawberries

Keep these fruit items in your pantry:

1. Canned fruits (no sugar added). Applesauce, apricots, grapefruit, oranges, peaches, pears, pineapples.
2. Dried fruits. Apples, apricots, bananas, blueberries, cherries,  cranberries, dates, figs, mangoes, papaya, peaches, pears, pineapples, plums, raisins, strawberries.
3. Preserved fruit spreads (no sugar added). Berry, cherry, fig, peach, plum, orange.

Related: 25 Healthy Plant-Based Dinner Recipes The Entire Family Will Love, Without Complaining

Healthy Fats on a Plant-Based Diet

We all need fat in our diets—they increase our feeling of fullness after eating, give us energy and help us absorb vitamins.

Some fats are more healthy than others, though. Here are some “healthy” fats that are great for a plant-based diet:

1. Plant-based oils. Extra virgin olive oil is Palmer’s favorite, but you can also enjoy canola, peanut, sesame, and walnut oils.
2. Salad dressings. Choose those moderate in sodium with mostly monounsaturated fat. Check all labels to make sure products are plant-based.
3. Margarine spreads. Buy ones with high unsaturated fat and low saturated fat.

Plant-Based Food Flavorings

These plant-based diet approved additions will help make your food sing.

Herbs:

1. Basil
2. Bay leaf
3. Chervil
4. Chives
5. Cilantro
6. Dill
7. Marjoram
8. Mint
9. Oregano
10. Parsley
11. Rosemary
12. Sage
13. Tarragon
14. Thyme

Spices:

1. Allspice
2. Anise
3. Cardamom,
4. Caraway Seed
5. Celery Seed
6. Cinnamon
7. Coriander
8. Cumin
9. Fennel Seed
10. Mustard Seed
11. Nutmeg
12. Pepper (black and red)
13. Poppy Seed
14. Saffron
15. Turmeric
16. Vanilla

 More flavorings:

1. Agave nectar
2. Garlic, fresh or dried
3. Hot sauce
4. Low-sodium herbal seasoning blends such as Mrs. Dash
5. Maple Syrup
6. Plant-based sweeteners (Stevia, Monk fruit, Xylitol, Erythritol) in moderation
7. Soy sauce, reduced-sodium
8. Vegetable broth or bouillon cubes (low-sodium)
9. Vinegar (balsamic, red wine)
10. Wasabi paste
11. Worcestershire sauce (make sure it’s plant-based)

Beverages

Water is Palmer’s top beverage choice. Here are some additional options:

1. Coffee (one or two cups per day)
2. Tea (one or two cups per day)

Treats

We all need a quick and tasty plant-based goodie now and then:

1. Dark chocolate (at least 70% cocoa)
2. Red wine (check for vegan-friendly brands)

Want to dip your toe into the water? Here are some simple ways to incorporate more plants into your diet.

Sources

• The Permanent Journal: "Nutritional Update for Physicians: Plant-Based Diets"
• Sharon Palmer, RDN, MSFS, author of The Plant-Powered Diet
• Cleveland Clinic: "All About Fats: Why You Need Them In Your Diet"

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