How To Begin a WFPB Way of Life:

  1. Clear out pantry, fridge, and freezer of all non-compliant foods (processed foods, anything with high fructose corn syrup, oils, etc.) - if it's not in your house to temp you, you don't have to worry about saying "no" to it!
  2. Think of what you already cook/eat that you like, and alter as needed to make compliant. A good way to get ideas on how to make it compliant is to search "plant based _____" on Pinterest for recipe ideas. For example, if you love Red Beans and Rice, search "Plant Based Red Beans and Rice" and see what is out there! You would be surprised how many people have made recipes plant-based friendly already! Saves you a ton of work/stress/confusion!
  3. Try only one new recipe each week.  Slowly add to your spices, grains, and beans as you try new recipes.  Don’t go out and buy everything all at once.

the most simple wfpb meal

As I mentioned above, don't try to make a new fancy meal every night of the week when starting out. It will get some getting used to, and cooking like that can take lots of time and effort on your end! I have found that the best way to prep an easy meal is to fill large mason jars full of prepped foods every week to have ready for a quick thrown-together meal. Here is what I do every Sunday before the work week to have everything I need for these bowls all ready to throw together:

  1. Chop several fresh veggies and store in date labeled large clear mason jars. Ex: onions, red cabbage, red peppers, mushrooms, carrot shreds, jalapeños...
  2. Cook one pot of beans for the week and store in large clear mason jar - If you are not used to eating beans, start with lentils, as they are gentler on the stomach.  Try a different bean each week.
  3. Blanch 1-2 veggies and store in large clear mason jar. Ex: broccoli, cauliflower, potatoes, sweet potatoes….
  4. Cook up 1-2 grains for the week and store in large clear mason jar. Ex: brown rice, quinoa, spelt, kamut, barley…

OK, I'M PREPPED! NOW WHAT?

So now you have a fridge full of mason jars with everything all ready to go! You will thank yourself later, especially when you aren't in the mood to cook! Here are some ideas on what to do with your mason jars!

  • Salads: Bed of greens, and throw in your favorite toppings from your mason jars! Top with lemon juice, balsamic vinegar, homemade salad dressing, or even salsa!
  • Wraps: Buy sprouted grain tortillas and put a layer of hummus on first. Add topping from your mason jars (don't forget a grain and a bean!) and top with spicy brown mustard! 
  • Buddha Bowls: Similar to a salad, but less greens and more veggies! 
  • Pizza: Make your own plant based pizza crust, or buy Angelic brand sprouted "Flatzza" crust, and top with red sauce and some of your favorite toppings!
  • Baked Potato:  Top a baked potato with sautéed mushrooms, broccoli, beans and onions!  Add compliant salsa or BBQ sauce for added flavor.

See what I mean? All of these recipes are basically all done for you when everything is already chopped or cooked! All you have to do is combine them, and the great part is: you can't mess it up! Fresh foods taste wonderful together, so don't worry about doing it "wrong"!

 Here is how my mason jar lineup usually looks! Not pictured is the shelf below with my grains and beans!

Here is how my mason jar lineup usually looks! Not pictured is the shelf below with my grains and beans!


want help making a grocery list?

Visit the Stock Your Kitchen page to get a full list of what I typically have on hand!


NECESSARY SUPPLEMENTS

 

I recommend taking the following supplement vitamins as these are harder to get the recommended intake with a plant based diet. 

 
     250 mcg/day OR 2,500 mcg/week                PURCHASE ONLINE

 250 mcg/day OR 2,500 mcg/week

           PURCHASE ONLINE

            Flaxmeal:   1 T/day OR       Omega 3:  250 mg/day (non-fish,      use algae or yeast derived)                PURCHASE ONLINE

         Flaxmeal:  1 T/day OR

  Omega 3: 250 mg/day (non-fish,      use algae or yeast derived)

           PURCHASE ONLINE

                    2,000 IU/day                 PURCHASE ONLINE

                2,000 IU/day

            PURCHASE ONLINE