By Mary Ellen Zung
The standard American diet is centered around animal foods such as eggs, dairy, and
meat, as well as processed pre-packaged ‘foods.’ When making the switch to a plant-
based diet, your meals will instead center around—you guessed it—plant-based foods.
If you do choose to consume animal foods, they should not be the main focal point of
your meal but instead, as a complement to your plant-based meal.
Here are the items you’ll want to stock in your pantry and refrigerator:
In-season fruits
In-season vegetables
Green leafy vegetables: kale, spinach, etc.
Starchy vegetables: sweet potatoes, butternut squash, etc.
Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc.
Healthy fats: avocados, olive oil, coconut oil, unsweetened coconut, etc.
Legumes: peas, chickpeas, lentils, peanuts, black beans, etc.
Seeds, nuts, and nut butters
Unsweetened plant-based milk (almond and hemp milk are great options!)
Spices, herbs, and seasonings
Condiments: nutritional yeast, low-sodium soy sauce or coconut aminos, vinegar,
lemon juice, liquid smoke, etc.
Beverages: coffee, tea, water, etc.
If you do plan to keep animal products in your diet occasionally, be sure to look for local
farms that provide:
Pasture-raised, free-range poultry, beef, and pork
Wild-caught, sustainable seafood
Organic eggs and dairy products from pasture-raised animals
The key to eating healthy is variety. Aim for at least 5 servings of veggies per day and at
least 2 servings of fruit. Incorporate different grains, beans, and legumes into every
meal for a well-balanced diet.
Mary Ellen Zung, BA is a Certified Holistic Health Coach helping her clients with lifestyle
change for overall health and wellness. She can be reached at
coachmaryellen@outlook.com and through her website www.maryellenzung.com.