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, chemicals/preservatives, sugars, oils, etc.) - if it's not in your house to tempt you, you can’t eat it!

  2. Think of what you already cook/eat that you like, and alter as needed to make compliant. The Interent is full of WFPB recipes for just about anything you like to eat! If you love Red Beans and Rice, search "Plant Based Red Beans and Rice" and see what is out there! Check out my Resources link above for more specific websites, youtube, podcasts, film, cookbooks. No need to reinvent the wheel, the work has already been done for you! Also, if you live in the DFW area, join our FB Group, Plant Based Dallas, for even more support on this journey! We are all here to help each other along the way.

  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 raw veggies and cooked grains/beans every week to have at hand for a quick thrown-together meal. Here is what I do every Sunday before the work week to have everything I need for these quick bowls:

  1. Chop several fresh veggies and store in date labeled large clear mason jars. Ex: onions, red cabbage, red peppers, mushrooms, carrot shreds, celery,, broccoli, cauliflower...

  2. Cook one pot of legumes (beans) for the week and store in a large clear mason jar - If you are not used to eating beans, start with lentils, as they are gentler on the stomach. You are going to be changing your gut biome, and it will take some time to get your gut used to the increased fiber you will be consuming. Once your gas issues subside, you can begin to try a different legume each week.

  3. Cook up some potatoes for the week. Alternate between russet, red, yellow, purple and sweet potatoes.

  4. Cook up 1-2 grains for the week and store in large clear mason jar. Ex: brown rice, oat groats, 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 whole grain tortillas (Ezekiel Sprouted Whole Grain Tortillas) and put a layer of hummus on first. Add toppings 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 warmed up greens, grains and veggies!

  • Pizza: Make your own plant based pizza crust or buy Whole Wheat Pita Pockets (Baklava Bakery), 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, mustard 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

 

You need to know what your B12 and Vit D levels are. You should have these tests done, along with your normal blood tests, every year to determine if you need to supplement. 

 
250 mcg/day OR 2,500 mcg/week    Most of us take a B12 supplement on this Way of Eating.  Have this tested annually to make sure you are not deficient in B12.     PURCHASE ONLINE

250 mcg/day OR 2,500 mcg/week

Most of us take a B12 supplement on this Way of Eating. Have this tested annually to make sure you are not deficient in B12.

PURCHASE ONLINE

Flaxmeal:  1 T/day OR     Omega 3:  250 mg/day (non-fish, use algae or yeast derived)    Since I add flax meal to everything (oatmeal, soups, sammy, etc) I do not take this supplement.     PURCHASE ONLINE

Flaxmeal: 1 T/day OR

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

Since I add flax meal to everything (oatmeal, soups, sammy, etc) I do not take this supplement.

PURCHASE ONLINE

2,000 IU/day      Get this tested annually to see if you are deficient.  You may not need this supplement.     PURCHASE ONLINE

2,000 IU/day

Get this tested annually to see if you are deficient. You may not need this supplement.

PURCHASE ONLINE