In an increasingly health-focused world, plant-based eating has gained popularity among those seeking to better their habits and reduce their environmental impact. Let’s consider what “plant-based” really means. Primarily, it is a lifestyle that prioritizes plant-based foods, while minimizing animal products, enriching our diet and our connection to the planet (1).

A healthy plant-based diet is grounded in consuming nutritious and minimally processed foods, filling the plate with a variety of fruits, vegetables, legumes, whole grains, seeds, and nuts. This approach not only nourishes the body with essential nutrients but also promotes increased energy and overall well-being (1, 2). In addition, a well-designed plant-based menu can be both delicious, satisfying and nutritious.

Choosing a plant-based diet is a valuable alternative in the pursuit of a healthier and more sustainable life. This could also pave the way for a more harmonious relationship with the environment, where each food choice reflects a commitment to personal health and that of the planet. 

What is the Best Plant-based Food?

The richness of a “plant-based” diet lies in its diversity and the abundance of nutrients that can be obtained from these foods. This dietary approach goes beyond simply replacing animal products; it is a lifestyle that celebrates a variety of healthy and delicious ingredients. In this context, there is no single “best” plant-based food, as each option offers unique benefits that can cater to different health needs.

Many mistakenly believe that a plant-based diet lacks sufficient protein or that plant foods do not contain complete proteins. However, nothing could be further from the truth. Plant-based foods can be incredibly nutritious, providing not only adequate protein but also a wide range of other essential nutrients (3).

In this exploration, we will analyze some of the most common foods in a plant-based diet, their nutritional value, and the benefits they provide. We will also highlight how these foods contribute to a balanced and nutritious diet (4). 

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What is the Healthiest Plant-based Food?

The adoption of a plant-based diet can be a delicious and healthy way to enhance your overall well-being. As mentioned earlier, while this question doesn’t have a single answer since different foods offer various health benefits and nutrients, we have organized examples of plant-based foods based on their major nutrients: proteins, fats, carbohydrates, and vitamins and minerals.

Proteins

• Legumes (5)

  – Lentils

  – Chickpeas

  – Black beans

  – Kidney beans

  – Pinto beans

  – Pea

• Nuts and Seeds (6)

  – Almonds

  – Walnuts

  – Chia seeds

  – Sunflower seeds

  – Flaxseeds

• Others Plant-Based Foods  (7) (8) (9)

  – Tofu

  – Tempeh

  – Seitan (derived from wheat gluten)

  – Nutritional yeast

  – Textured Soy

Read more: 21 Days Vegan Diet: The Beginner’s Guide To Plant-Based Dieting

Fats (10)

• Nuts

  – Walnuts

  – Almonds

  – Hazelnuts

• Seeds

  – Chia seeds

  – Flaxseeds

  – Pumpkin seeds

• Vegetable Oils

  – Olive oil

  – Avocado oil

  – Coconut oil

  – Canola and other vegetable oils

Carbohydrates (11)

• Whole Grains

  – Whole wheat products

  – Brown rice

  – Quinoa

  – Oats

  – Millet

  – Buckwheat

  – Amaranth

• Starchy Vegetables

  – Potatoes, sweet potatoes, and other root vegetables

  – Winter squash

  – Corn

Vitamins and Minerals

Fruits and vegetables are rich in essential vitamins and minerals for health. All vegetables and fruits are beneficial, and the more variety you include in your diet, the better. Here are a few examples:

• Vegetables

  – Spinach (rich in iron and calcium) (12)

  – Broccoli (source of vitamins C and K) (13)

  – Carrots (rich in vitamin A) (14)

• Fruits

  – Oranges (rich in vitamin C) (15)

  – Bananas (rich in potassium) (16) 

  – Berries (rich in antioxidants) (17)

Incorporating a variety of plant-based foods into your diet not only enriches your meals but also provides a wide range of beneficial nutrients for your health. Exploring these examples organized by nutrients is an excellent starting point, especially for beginners in the plant-based diet, to create your own plant-based shopping list and adopt a healthier, sustainable lifestyle. 

It’s important to know that foods such as seeds, nuts, legumes, and whole grains can be transformed into flours and other derivatives. This opens up even more possibilities for incorporating these nutrient-dense foods into your meals.

What Foods Are Not Plant-based?

If you are considering adopting a plant-based lifestyle, it’s important to keep in mind certain foods that may not fully align with this philosophy. First and foremost, it’s clear that animal-derived products such as meat, chicken, fish, eggs, and dairy should be avoided or limited, depending on your specific approach. 

However, attention shouldn’t solely focus on the obvious; it’s also crucial to explore the world of processed foods. Some may contain hidden animal-derived ingredients, as well as certain sauces and condiments that often include dairy or eggs. Even the ingredients of some refined sugars and various alcoholic beverages may not be entirely in the clear regarding their production processes, as they could involve animal products during their clarification processes. 

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By understanding these aspects and paying attention to product labels, you could explore a variety of food options that, in addition to being diverse, also provide a good amount of nutrients. 

This could encourage a more mindful approach to eating. The key lies in awareness and informed choices, which can lead to a more satisfying and healthy journey toward a plant-based diet (18).

What Are Some Examples of Plant-based Meals?

Exploring a plant-based diet is an invitation to rediscover cooking and connect with fresh, natural foods. Each meal is an opportunity to innovate and enjoy diverse flavors and textures.

Here, I propose a varied and delicious menu for a day to inspire you on your journey toward a healthier and more conscious way of eating if you want to start with a plant-based diet meal plan.

1. Breakfast:

• Green Smoothie: Blend fresh spinach, banana, a tablespoon of almond butter, almond milk (or any plant-based milk), and chia seeds.

Read more: 20 Plant-Based Breakfast Ideas to Jumpstart the Day, With Some Unique Picks

2. Lunch:

• Legume Salad: Combine cooked chickpeas and lentils with spinach, cucumber, shredded carrots, bell peppers, and dress with olive oil, lemon juice, salt, and pepper.

3. Dinner:

• Quinoa Tacos: Corn tortillas filled with cooked quinoa, black beans, corn, avocado, and fresh salsa.
• Cabbage Salad: Serve the tacos with a refreshing salad of cabbage, carrots, and a simple vinaigrette dressing.

4. Snack:

• Hummus with Vegetables: A small bowl of hummus served with carrot sticks, celery, and bell pepper strips.

Diving into plant-based cooking doesn’t have to be complicated. You can start gradually, experimenting with new ingredients and recipes that inspire you. The key is to enjoy the process and discover how each dish can be both healthy and delicious.

And if you’re looking for more ideas to enrich your daily menu, here you can explore more plant-based recipes that will inspire you and help you diversify your meals.

Frequently Asked Questions

• Is plant-based the same as vegan?

No, “plant-based” is not the same as “vegan.” Vegans typically avoid all animal-derived products in their diet and lifestyle. They avoid anything that involves consuming or exploiting animals, from the foods they eat, to the clothes they wear and products they purchase. The definition of a “plant-based” diet is more flexible. It typically involves eating more or mostly plant-based foods while limiting or avoiding animal-based foods, but the specific rules can vary from person to person (19). That said, what is plant-based food made of?

Plant-based foods include fruits, vegetables, grains, legumes, seeds, nuts, and products made from them. A plant-based diet is often not just about what you don’t eat, but about what you choose to incorporate onto your plate. It usually emphasizes consuming nutritious and minimally processed foods. It’s not just about what you eliminate; it’s about making thoughtful choices that contribute positively to your health and well-being.

In this regard, a plant-based approach aims to fulfill dietary needs while supporting overall health, highlighting the importance of nutritious choices.

• Is pizza included in a plant-based diet?

The classification of a pizza as part of a plant-based diet depends on the ingredients you use. A traditional pizza usually has cheese, so it doesn’t fit that category. But you can make a pizza that does fit this diet by using a whole grain crust, tomato sauce, and toppings like vegetables and vegan cheese.

This is to say, if the pizza is made only with plant-based ingredients, it can definitely be considered part of a plant-based diet. The key is to choose the right ingredients.

• Is pasta plant-based?

Pasta is generally made primarily from wheat, which makes it a plant-based food. However, it’s important to check the ingredients, as some pasta may contain eggs, which would make it unsuitable for a completely vegan or plant-based diet.

If you choose pasta made only from flour and water, like most dried pasta, then it is indeed plant-based. There are also legume-based pastas, such as those made from chickpeas or lentils, which are great nutritious alternatives. With this in mind, pasta can be part of a plant-based diet as long as it doesn’t contain non-plant ingredients, with eggs being the most common ones to look out for.

It’s important to remember that, both in the case of pizza and pasta, consuming these foods in moderation is essential for maintaining a healthy diet, always prioritizing foods with good nutritional quality.

• Are eggs plant-based?

Eggs are an animal product, derived most often from chickens, so they do not fall into the category of plant-based foods.

However, every dietary journey is unique and personal. Many people choose to eliminate meat and dairy from their diet but continue to enjoy eggs. The definition of a plant-based diet is flexible. It’s important to consult a healthcare professional to tailor your food choices to your lifestyle, tastes, and preferences.

Now, if you’re looking for alternatives to eggs for cooking, here are some substitutes for baking and cooking (20):

Egg substitutes for baking (equals 1 egg)

• ¼ cup blended soft tofu: Adds moisture.
• 1 tbsp ground flaxseed + 3 tbsp water: Let sit to thicken.
• ½ mashed banana: Adds sweetness and moisture.
• ¼ cup applesauce or other fruit puree: Great in muffins and cakes.
• ¼ cup cooked oats: Adds texture and nutrients.
• ½ cup unsweetened non-dairy yogurt: Perfect for moist recipes.

Egg substitutes for cooking (equals 1 egg)

• ¼ cup mashed potato or sweet potato: Ideal for thickening.
• ¼ cup cooked oats: Provides a good body to dishes.
• 2-3 tbsp tomato paste: Adds interesting flavor to sauces.
• ½ cup unsweetened non-dairy yogurt: Excellent in soups and sauces.

For scrambled eggs

• Crumbled tofu: Cook in a pan with your favorite spices and veggies. 

For egg whites:

• Aquafaba: The magic liquid from canned chickpeas—perfect for vegan meringues!

The Bottom Line

To wrap this up, adopting a plant-based diet is more than just a dietary choice; it is a lifestyle that promotes health. By prioritizing whole plant-based foods, individuals can not only benefit from a wide variety of nutrients but also contribute to the well-being of the planet.

As we have explored, the diversity within a plant-based diet provides numerous options that satisfy various nutritional needs and preferences. From proteins and healthy fats to vitamins and minerals, plant-based foods offer a wealth of benefits that can enhance overall health.

The transition to this lifestyle may seem overwhelming at first, but it invites creativity in the kitchen and encourages the discovery of new flavors and textures. It is advisable to accompany this journey with the guidance of a healthcare professional to ensure that all nutritional needs are met.

Ultimately, by consciously choosing foods that prioritize plant-based ingredients, individuals can foster a greater sense of personal health, while also promoting a sustainable future. Embracing a plant-based lifestyle is not just about what to avoid, but also about having purpose in food choices. At the end of the day, what matters is enjoying the process of mindful eating, and feeling how this connection with food can enhance quality of life.