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Whole Food Plant-Based EatingHelping you succeed at living well!Reference Books & *Cookbooks:Recipes & Meal Planning:The China Study: The Most ComprehensiveStudy of Nutrition Ever Conducted and the StartlingImplications for Diet, Weight Loss, and Long-TermHealth. T. Colin Campbell, PhD, and Thomas M.Campbell II, MDKaiser Permanente’s Food for Health th/foodfor-healthForks Over Knives: https://www.forksoverknives.com:21 Day Vegan Kickstart: https://kickstart.pcrm.org/enPrevent & Reverse Heart Disease: TheRevolutionary, Scientifically Proven, Nutrition BasedCure. Caldwell B. Esselstyn, Jr., MDThe Spectrum: A Scientifically Proven Program toFeel Better, Live Longer, Lose Weight, & GainHealth. Dean Ornish, MDHow Not To Die. Michael Greger, MD, Gene StonePlant-Strong: https://mealplanner.plantstrong.com/Happy Herbivore: https://www.getmealplans.com/Lighter: https://www.lighter.world/faqWebsites for Further Research & Support:https://nutritionfacts.org/How Not To Diet. Michael Greger, MDhttps://nutritionstudies.org/Power Foods for the Brain., & Dr. Neal Barnard’sProgram for Reversing Diabetes. Neal Barnard, MDhttp://plantbasedresearch.org/The Campbell Plan. Thomas Campbell, MDhttp://www.dresselstyn.com/site/Plant-Based Nutrition, 2ed, Idiot’s Guide.Julieanna Hever, MS, RD, CPT, Raymond J Cronisehttp://drfuhrman.com/*The Forks Over Knives Plan. Alona Pulde, MD,Matthew Lederman, ttp://healthyhearthealthyplanet.com/*Straight up Food. Cathy list Baker’s Everyday Cooking. Dana Shultzhttps://www.healthpromoting.com/*The Plant-Based Diet for Beginners. Gabriel MillerEating Out/Food Delivery:*How Not to Die Cookbook. by Michael Gregor MDhttps://www.happycow.net/Plant-Powered Families. Dreena phttps://www.veginout.com/pages/vegan-menu*The PlantPower Way. Rich Roll, Julie Piatthttps://www.plantpurenation.com/*Plant-Based Wellness Cookbook. Dulaney, et al.*The No-Meat Athlete Cookbook. Matt Frazier andStephanie Romine.Movies & Documentaries:*Vegan Cooking for Carnivores. Roberto MartinChangers, Eating You Live, The Future of Food, PlantForks Over Knives, What the Health, The GamePure Nation, Cowspiracy, Food Inc.Health Education Department/San Francisco/2020
Kitchen& PantryStaple ItemsKitchen& PantryStaple ItemsDry GoodsBeans & Lentils:Whole dry beans (try heirloomvarieties) and dehydrated flakes,peas, lentils (green/brown, red,split-yellow/green, black).Canned low sodium varieties:garbanzo, black, cannellini,kidney, fat-free refried, black-eyepeasWhole Grains:Rice (brown, red, wild), oats(steel cut, rolled, quick cooking),quinoa, millet, barley, bulgurwheat, popcorn, farro,buckwheat.100% whole grains: whole wheatpasta/flour, brown ricepasta/flour, oat flourSpices: black pepper, onionflakes, sea salt, granulatedgarlic, ground and whole cumin,smoked paprika, curry powder,fennel seeds, turmeric,cinnamon, dulse (seaweedflakes).Sweeteners: maple syrup, honey,stevia, black-strap molasses, realvanilla extractCocoa powder (raw)Miscellaneous:Umami enhancers: tomato paste,sun-dried tomatoes, cannedtomatoes,diced/whole), nutritionalyeast, vinegar (rice wine,balsamic, red wine, apple cider),vegan Worcestershire, lowsodium tamari or soy sauce, chilihot sauce, dehydratedmushrooms (wild, shiitake).Light coconut milk, curry paste,miso paste.PerishablesKitchen EssentialsProduce:Choose a rainbow, shop twotimes per week, consider aproduce box deliveryVegetables/Fruit: fresh, inseason, frozen, precut, driedStarchy vegetables: potato,sweet potato, wintersquash, plantain, celery rootAromatics: (onion, garlic, freshginger)Fresh herbs: cilantro, parsley,basil, mint, dillProtein-rich foods:Tofu (firm, silken), tempeh,seitan, edamame, steamedlentils, hummus, yuba noodlesUtensils:Knives – sharpened!Cutting boardsNon-stick spoon/spatula/tongs, wooden spoon,microplane/food scale, measuringcups & spoons,high-speed blender,food processor, salad spinnerCooking:skillet, wok, dutch oven,roasting tray: enamel, non-stick,cast iron, slow cooker, pressurecooker, Instapotbaking/roasting trays/dishes,rice cooker, silicone mats,pressure cooker/dehydratorMiscellaneous:Non-dairy drinks: soy, oat, rice,almond.Yogurt: cashew, almond, soy,(choose unsweetened)Cheese: nut or soy basedConvenience foods:100% whole grain products:bread, crackers, tortillas, cereal,popcorn,Fresh soups, one-dish mealsMinimize:Plant-based fake meats andsubstitutes, cheeses, (thesecontain highly processedingredients, sodium and addedoils so use less than once perday, if at all.)Oils: E.V. olive oil, organic canolaoil. (bottle or spray)Storage:Sealable containers for dry goods,batch cooking, freezer to ovenand bags, e.g. Snap/Tupperware,Mason jars, etc.Meal-size containers for heatingup leftoversParchment paper, foilNotes/Personal Additions:
Kitchen Clean OutMake a fresh start in your kitchenRemove all animal foods and processed , milk, cheese, yogurt,sour cream, cream cheese,buttermilk, kefir, half & halfOils: vegetable, corn, canola,coconut, etc.Animal protein:eggs, deli meat, chicken, pork,beef, smoked salmon, etc.Frozen foods:enchiladas, meatballs, burgers,casseroles, creamed vegetables,ice cream, etc.PantrySnack foods:chips, cookies, crackers, jerky,granola bars, milk chocolate, etc.Condiments:dressing, mayonnaise, pesto,dips, jelly, cheese sauce, etc.Heather D’Eliso Gordon, RD, CSSDHealth Education Department/San Francisco*Allow for a small bottle of extra virginolive oil or spray oil (organic canolaor olive oil) if no heart disease or at riskMiscellaneous:Refined white flour, sugar, pancake &waffle mix, chicken, beef or fish broth,cream or meat-based soups, cannedfoods containing animal products, etc.Then, clean your refrigerator, pantry,countertops and cupboards.If living with others that are eating theStandard American Diet (SAD) have aconversation about how to make thekitchen work for everyone.You may need some designated spacein the refrigerator and pantry.
THE PLANT-BASED HEALTHY PLATEFill one-quarterof your platewith a plantbased proteinsource, such ascooked beans,lentils, or tofu.Fill half ofyour platewith nonstarchy vegetables, suchas carrots, broccoli,spinach, cabbage,green beans, peppers,zucchini, onions, greens,tomatoes, or romainelettuce.Use this plate to help you portion yourfood in a healthy way and make mealplanning easier. Portions are based ona small dinner plate.Fill one-quarter ofyour plate with healthygrains or starches,such as brown rice,whole-wheat pasta, quinoa,bulgur, corn, peas, barley,farro, amaranth, 1 slice ofwhole-grain bread, 2 corntortillas, or 1 whole-wheattortilla.For good nutrition alsochoose each day: 3 servings of fruit. Aserving is a small orange,banana, or apple, or 1 cupof berries or melon. 2 to 3 cups of a milksubstitute, such as almond,soy, or hemp. A small amount of healthyfats, such as extra virginolive or canola oil, or asmall handful of nuts.
Ideas for mealsand snacksThese sample meals and snacks include foods from the shopping list below,and follow the tips on the other side. Use these ideas to build healthy, tastymeals. Or create your favorite combinations!BreakfastLunch and Dinner 4 oz. sprouted-grain or wheatbagel with almond butter orcashew cheese 1 cup diced melon ¼ cup scrambled soft tofu with3 oz. salsa and 1 cup spinach 1 sprouted-grain English muffin or2 corn tortillas ¼ avocado ½ cup mango or pineapple 2 slices sprouted-grain orwheat toast 2 Tbsp. “natural” peanut butter 1 cup nondairy milk 1 small apple2 oz. whole-grain muesli cereal½ banana, ½ cup berries10 walnuts1 cup nondairy milk 1 cup plain almond or soyyogurt, mixed with 1 Tbsp. chiaseeds and 2 Tbsp. raisins or ½cup diced fruit 1 small bran muffin 2 / 3 cup brown rice½ cup beans 1 cup cooked vegetables ½ cup salsa ½ cup avocado 2 slices sprouted-grain orwheat toast 1 cup berries 1 cup nondairy milk 1 cup oatmeal with 1 Tbsp.pumpkin seeds and 2 Tbsp. raisinsor dried fruit 1 cup nondairy milkSnacks ½ cup baked sweet potato 2 tbsp. dried fruit or nuts R aw vegetables with hummus orvegetable paté Fresh fruit M edium apple with 1–2 Tbsp.“natural” peanut butter 3 cups air-popped or lightmicrowave popcorn 3 large rye wafer cracker 1½ oz. cashew cheese ¼ cup roasted garbanzo beans Fresh nonstarchy vegetablesAdd 1 cup nondairy milk to each meal (optional) 4 oz. baked tofu sandwich onsprouted-grain or wheat breadwith 1–2 Tbsp. avocado, lettuceor spinach, tomato, and onion Carrots or broccoli 1 orange 2 cups stir-fried vegetables(sautéed with 1 tsp. olive oil andgarlic) 1 cup quinoa, yam, or whole-grainpasta 3 –4 oz. veggie (bean, lentil, soy)burger on sprouted-grain orwheat bun Garden salad with avocadoand 1–2 Tbsp. oil and vinegardressing Diced peaches or pear 1 cup canned black bean soup(lower sodium) 1 cup kale (dropped into soup) 6 whole-grain crackers 1 appleChinese cuisine ½ cup brown rice, wild rice, orquinoa 1 cup broccoli tofu (sautéed inbroth) 1 cup vegetarian hot-and-soursoup 1 low-fat, low-sodium frozenentrée or vegetarian entrée Green salad with freshvegetables, nutritional yeast,1–2 Tbsp. olive oil and vinegardressing or avocado 1 plumIndian cuisine ½ cup beans or 1 cup lentil soup(dal) 1 whole-grain flatbread 1 cup diced cauliflower, onions,and tomatoes ½–1 cup black-eyed peas 1 cup steamed greens with adash of hot sauce 1 cup brown rice 1 fresh fruitMexican cuisine 2 bean tacos made with 2 corntortillas, 1 cup whole beans,2 Tbsp. avocado, salsa, shreddedlettuce or cabbage, and tomatoes Diced mango 2 cups vegetarian chili2 Tbsp. pumpkin seeds or avocado1 cup cabbage slaw with lime juice1/ 3 cantaloupeHealthy meals start at the store. Use this shopping list to help you prepare.3 Fruits—fresh, frozen, canned intheir own juice, or dried3 Vegetables—fresh, frozen, orlow-sodium canned3 Plain nondairy milk (fortified soy,rice, oat, or almond)3 Plain nondairy yogurt (soy oralmond)3 “Natural” peanut or othernut butter3 Cultured cashew cheese3 Olive or organic canola oil3 Light soy sauce, tamari, orBragg’s liquid aminos3 Sauerkraut or kimchee3 Whole beans (canned or dried),or lentils3 Hummus, bean spreads, or tahini3 Tofu (silken, firm), tempeh3 Avocado, olives, or sun-driedtomatoes3 Unsalted nuts and seeds3 Nutritional yeast3 Vegetable broth3 100% whole-wheat or sproutedgrain bread, rolls, or bagels3 Rye wafer or whole-wheatcrackers3 Brown rice or whole-wheat pasta3 Whole-grain cereal (oats, ormuesli)3 Whole grains (bulgur, wholecornmeal, hulled barley, farro,millet, whole-wheat couscous,brown rice, or quinoa)3 Tortillas (corn, or whole- orsprouted-wheat)This information is not intended to diagnose health problems or to take the place of medical advice or care you receive from your physician or othermedical professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. 2011, TPMG, Inc. All rights reserved. Regional Health Education. Reproduced with permission from copyrighted material of the SCPMG Center forHealthy Living. 011061-438 (Revised 2/17) RL 6.5
Plant-Strong Snacksgood for your whole body Baked or roasted sweet potato (with skin) with lime juice and chili flakes Steamed baby (red or yellow skin) potatoes w/a pinch of rosemary sea salt Whole grain or sprouted grain bread with natural nut butter (non-hydrogenated)(cashew or almond butter are delicious alternatives to peanut butter) Hummus, olive tapenade spread or mushroom pate with bell pepper strips, carrots and cucumber Pear or apples slices with cashew “cheese” Baked seasoned garbanzo beans, fresh fruit Soy yogurt (plain & low fat preferable) with fresh fruit and muesli, granola, or high-fiber cereal Corn tortilla chips (bake your own!) with guacamole, salsa and bean dip Sprouted grain bagel (½) with smashed avocado, sliced tomato, cucumber and red onion Oatmeal or quinoa cereal with fruit (berries, apples, pineapple, figs) & nuts or seeds Dry-roasted nuts or seeds (1/4 cup) & fresh fruit Edamame: boil, lightly salt, shell & eat (pre-shelled & cooked soybeans are also available) Trail mix (make your own, choose one from each category): 1) popcorn (air-popped or fat-free),baked garbanzo beans or low-sugar, whole-grain cereal 2) walnuts, cashews, almonds,pistachios, pumpkin seeds, or sunflower seeds 3) dried cherries, raisins, or dried apples) orpurchase pre-packaged trail mix that contains no added oils & add category 1. Portion: 1 cup Three-bean (garbanzo, kidney & green beans) salad w/roasted peppers & pine nuts Hearty cup of vegetable soup – with beans, lentils or split peas Brown rice bowl with toasted sesame seeds, spinach, seaweed flakes and edamame Baked, seasoned tofu with seasonal fruitHeather D’Eliso Gordon, RD, CSSDHealth Education Department/San Francisco
The Campbell Plan. Thomas Campbell, MD Plant-Based Nutrition, 2ed, Idiot’s Guide. Julieanna Hever, MS, RD, CPT, Raymond J Cronise *The Forks Over Knives Plan. Alona Pulde, MD, Matthew Lederman, MD *Straight up Food. Cathy Fisher *Minimalist Baker’s Everyday Cooking. Dana Shultz *The Plant-
