A Beginner's Guide to a

VEGAN WHOLE FOOD PLANT BASED DIET

THE SIMPLE VEGANISTA

Are you ready to embark on a journey toward better health and sustainability? This beginner’s guide will help you explore the world of vegan whole food plant-based (WFPB) diet.

What Plants Can I Eat?

🍎 Fruits:

Fresh or frozen, avoid added sugars and syrups.

🥦 Vegetables:

Fresh, frozen, or cooked.

🌾 Whole grains:

Brown rice, quinoa, oats, whole wheat, barley, etc.

🌱 Legumes:

Lentils, chickpeas, black beans, kidney beans, etc.

more foods continued >>

🥜 Nuts and seeds:

Almonds, walnuts, chia seeds, flaxseeds, etc., preferably unsalted and raw.

🥛 Plant-based milks:

Almond, soy, oat, etc., unsweetened and fortified versions preferred.

🌱 Plant-based proteins:

Tofu, tempeh, seitan, edamame, and legumes.

🌶 Herbs and spices:

Fresh or dried, for natural flavor enhancement.

1. Improved overall health 💪

2. Weight management ⚖️

3. Enhanced digestion 🚽

4. Animal welfare 🐮

BENEFITS OF A PLANT-BASED Diet

5. Environmental sustainability 🌎

1. Start with small changes 🌱

2. Embrace variety 🌾🥦🍠🍎

3. Plan your meals 📝

4. Experiment with recipes 🍽

TIPS FOR SUCCESS

5. Seek Support 🙋

While a fully vegan WFPB diet offers the most benefits, any move towards incorporating more whole food plant based foods into your diet can improve your health and have a positive impact on the planet.

DO I NEED TO BE 100% PLANT BASED TO SEE BENEFITS?

Yes, with a balanced plant based diet, you can obtain sufficient protein from plant sources like legumes, whole grains, nuts, seeds, and plant-based proteins such as tofu, tempeh, and seitan.

CAN I GET ENOUGH PROTEIN ON A PLANT BASED DIET?

Absolutely! It’s possible to follow a plant-based diet on a budget by making smart choices and focusing on affordable, nutrient-dense foods. We have lots of tips to help you eat plant-based on a budget.

CAN I EAT A PLANT BASED DIET ON A BUDGET?