The Simple Plant-Based Food List for Families (MD-Approved)

• Leafy Green Vegetables: spinach, mixed greens

• Cruciferous Vegetables: broccoli, cauliflower, arugula, Brussel sprouts, kale, cabbage, collard greens

• Fruits: include at least 1 serving of berries daily

• Beans and Lentils

  1. Black beans: Versatile, great in soups/salads

  2. Chickpeas (Garbanzo Beans): Good for salads, hummus, and roasting

  3. Kidney beans: Perfect for stews, chilis, and pasta with marinara sauce

  4. Cannellini beans: Great in pasta with pesto or Alfredo sauce

  5. Lentils: Quick cooking, excellent in soups and curries

     (Dried or canned beans/lentils are both nutritious–if using canned, give them a good rinse to reduce sodium)

• Whole Grains: quinoa, brown rice, oats (steel cut or rolled), barley, farro, whole grain bread, whole grain pasta

• Nuts, Natural Nut Butters, and Seeds

• Plant-Based Milk Alternatives: Look for versions with no added sugar that are fortified with calcium and vitamin D

  • Unsweetened Soy Milk: Closest to dairy milk in protein and nutrients

  • Almond Milk: Low in calories, choose unsweetened versions

  • Oat Milk: Creamy texture, good in coffee and cereals

  • Pea Protein Milk: High in protein, neutral flavor

  • Coconut Milk: Not recommended due to higher saturated fat and may raise cholesterol