If the idea of not eating meat or dairy makes you ask “what can I eat then??”, this list should give you some reassurance that you won’t be going hungry. 

Where possible, try and mix up your ingredients to get the greatest variety of nutrients and for all the following items be sure to check salt content and read the ingredient labels for other added preservatives and flavoring, especially sugars in their various names (HFCS, fructose, sucrose, brown rice syrup etc). 

1. Canned or Dried Legumes 

• Black Beans

• Black-eyed Peas

• Chick Peas

• Cannellini beans

• Pinto beans

• Kidney beans

• Lentils

2. Whole Grains

• Pastas and Noodles

• Whole wheat pasta

• Brown rice noodles

• Soba noodles

• Rice

• Brown Rice

• Barley

• Bulgur

• Freek

• Millet

• Brown Rice

• Quinoa

• Wild rice

• Steel cut oats and/or old-fashioned oats

3. Refrigerator Staples

·      Fresh, raw vegetables

·      Frozen mixed vegetables

·      Fresh, raw fruits

·      Frozen fruit

·      Sweet potatoes 

·      Hummus (make your own, or look for low-fat brands)

·      Citrus fruits 

4. Nuts, Seeds, and Nut & Seed Butters

• Walnuts

• Almonds

• Cashews

• Pecans

5. Other

• Canned diced tomatoes

• Tomato/pasta sauce (check for added salt and sugar) 

• Tomato paste

• Vinegars

• Dried herbs and spices and salt-free blends

• Sunflower seeds

• Pumpkin seeds

• Chia seeds

• Flax Seeds

6. Specialty Products if Available 

• Non-dairy milks

• Tofu

• Tempeh

• Kelp noodles

• Seaweed

• Peanut butter (only peanuts should be listed in the ingredients) 

• Almond butter (only almonds should be listed in the ingredients)