90% – 95% of the food in most grocery stores is nutrient deficient toxic food. People who consume deficient toxic food can’t help but to occupy a deficient toxic body. ~ Get Informed ~
Most of the nutrient dense non toxic food will usually be on the outside isles of the grocery store. But not even that is enough! Look for the organic plant based all natural Whole Foods. I follow a plant based whole food nutrient rich diet. Every person I know who eats a plant based whole food diet has more natural energy and feels better than people who eat too much meat and dairy. They perform better, feel better, alleviate stress better, recover better from traumatic events, recover better from exercise, and they don’t “crash” in the middle of the day. This kind of plant based super food nutrition has also been known to prevent, arrest, and reverse many different kinds of chronic diseases. Hippocrates said let thy food be thy medicine..
Here is a list of some GREAT items I love to throw in my shopping cart when I hit the store! =) by the way, you might also like our Plant Based Whole Food Cooking and Juicing show for more ideas.
My Healthy Grocery Shopping List!
I’ve listed some VEGAN resources, and other Helpful resources, at the bottom as well as some more food tips!
10 + Plant Based Sources of Proteins
1. Veggies. One cup of cooked spinach contains about 7 grams of protein. The same serving of French beans contains about 13 grams. Two cups of cooked kale? 5 grams. One cup of boiled peas? 9 grams. You get the idea.
2. Hemp. Toss 30 grams of hemp powder in your smoothie and get about 11 grams of protein—just like that.
3. Non-dairy milk. A mere cup of almond milk can pack about 7 to 9 grams of protein. Rice milk, coconut milk, and hemp milk are other good options.
4. Tropical Strawberry Shakeology®. One scoop offers 15 grams of protein (30 percent of your daily value).
5. Nut butter. A couple of tablespoons of any nut butter (think almond, sunflower seed, flaxseed, or peanut) will get you 8 grams of protein.
6. Quinoa. It’s the star of the vegan diet—you get 9 grams of protein per cup!
7. Lentils. You can make rice dishes, veggie burgers, casseroles, and more. One cup cooked delivers a whopping 18 grams of protein!
8. Beans. With one cup of pinto, kidney, or black beans, you’ll get about 13 to 15 grams of protein, a full belly, and heart-healthy fiber.
9. Tempeh. One cup of tempeh packs about 30 grams of protein! That’s more than 5 eggs or a regular hamburger patty.
10. Sprouted grain bread. Offers about 10 grams of protein, and tastes great as toast or in a veggie sprout sandwich!
11. Nuts and Seeds.
Bonus:
11. Shakeology. A plant based whole super foods shake I’ve been drinking daily and selling since the year 2009. It’s convenient, delicious, a powerful tool for over all health support, and saves me a lot of money.
Complex Carbs
- Oatmeal (steal cut oats or organic gluten free rolled oats – eat RAW and it’s will be starch resistant)
- Sweet Potatoes (Yams)
- Beans (pinto, black, kidney)
- Oat Bran Cereal (No Sugar Added)
- Brown Rice
- Ezekiel Bread
- Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense, chill in fridge for 24 hours after cooking and it’s starch resistant)
- Pasta (Brown rice or Quinoa base no wheat and gluten free)
- Wanna get away from pasta? Try Zoodles! Check out this video I made on Zoodles.. https://youtu.be/k7bnEABuft8
- Rice (jasmine, basmati, Arborio, wild, brown)
- Potatoes (red, baking, new)
- Enjoy Life Cereal – Crunchy Flax Original Gluten Free 6 grams of fiber per serving!
- Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)
- Corn Tortillas (Food for life brand)
- Whole Wheat Tortillas (Food for Life brand)
- Rice Cakes (lightly salted only)
Non Dairy Cheese!! (this is being the most difficult VEGAN food to find that tastes good)
- coming soon… But for now DAIYA is the best I’ve found.. I’ve also had CASHEW based home made cheeses that, to my extreme surprise, taste better than the best dairy cheese I’ve had. I’m from Wisconsin so I know and LOVE dairy cheese. I just stay away from it now because dairy is a slow killer, literally. I haven’t found any cashew based cheeses sadly. Not yet anyway. Google recipes for Cashew based Vegan Cheeses. They are amazing. Also, check out our video on making a VEGAN Nachos and Cheese with a Cashew Base. Every meat eater I’ve ever fed this to, so far, raves about it and how much better it tastes than dairy cheese.
I use to be a strong advocate for milk and all dairy. I’ve learned things about milk and dairy that I cannot unlearn. I put together some resources to help you with your own research and decision. If you choose to go dairy free for yourself and for your family I want it to be because you made an informed decision that you feel good about rather than because you blindly followed me. You may even find yourself very angry at the dairy industry, the federal government, the Pharmaceutical industry, and big agriculture as you learn the truth about Dairy that the Dairy industry or the government is not going to tell you. Click Here for some Non Dairy Resources.
Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)
- Arugula
- Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
- Fresh Beets
- Broccoli
- Asparagus
- String Beans
- Black Beans
- Spinach
- Bell Peppers
- Brussels Sprouts
- Cauliflower
- Celery
- Mushrooms
- Pickles
- Cabbage
- Sprouts
- Cucumber
- Green or Red Pepper
- Onions
- Garlic
- Tomatoes
- Zucchini
- Squash
- Spaghetti Squash
- Pumpkin
Sea Vegetables
- Wakame Seaweed
- Nori Seaweed
- Arame Seaweed
Fruit
- Berries (All berries are great!)
- Lemons or Limes
- Melons (not watermelon)
- Grapefruit
- Apples
- Dates
- Grapes
- Oranges
- Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
- No dried fruits, including raisins (loaded with sugar)
Healthy Fats
- The ONLY way to eat healthy fats is in their Whole Food Form such as WHOLE walnuts, seeds, avocados etc. If you’re going to do oils use them minimally. Here are a few:
- Olive Oil Extra Virgin First Cold Pressed
- Raw Nuts (almonds, pecans, cashews)
- Flaxseed Oil
- Coconut Oil – un refined extra virgin
- Sesame Oil – Cold pressed
- Avocado
Beverages
- Water! (Install a water filter for your home. Bottled water is toxic. Bad for you and bad for the environment. And for Petes sake stay away from Vitamin or Flavored Water!)
- Unsweetened Tea (If you use sweetener make sure it’s all natural organic such as cane sugar or stevia)
- Black Coffee (I have coffee only once and a while. Always organic and fair trade. Fair trade ensures the farmers are compensated fairly)
- Non Dairy Milk (rice milk, almond milk, hemp milk etc. – Soy Free and Dairy Free)
Condiments & Misc.
- Organic Ville Non Dairy Mayo (Finding a VEGAN Mayo that tasted really good was amazing for me. This tastes better than hellmans original mayo and I LOVE hellmans!)
- Bragg Liquid Aminos – Soy Sauce substitute
- Apple Cider Vinegar (unfiltered, raw, and unpasteurized)
- Miso (Make sure it contains NO MSG)
- Mirin (Look for EDEN brand)
- Rice Vinegar (Unflavored, unsweetened, no high fructose corn syrup)
- Umeboshi Vinegar
- Balsamic Vinegar
- Balsamic or Raspberry Vinaigrette (Farm Grove)
- Salsa or Fresh Pico De Gallo
- Extracts (vanilla, almond, etc) <— Great in your coffee in place of creamer!
- Cayenne Pepper Powder (A staple in my house I put it on almost everything especially my raw vegan dishes)
- Pink Himalayan Salt http://www.himalasalt.com/
- Healthy Snacks
Sweeteners
- Instead of Sugars try WHOLE FOODs as sweeteners. I listed some “healthy” sugars below and even though they are “healthy” it is still NOT healthy to add ANY kind of sugar isolate to your food. Check out this video I made and cut all sugar isolates out of your diet =) https://youtu.be/TNKC4h2uBuE
- Raw, Unfiltered Honey
- Grade “B” Dark Maple Syrup
- Agave Nectar
- Coconut Palm Nectar
- Raw Cane Sugar
- Monk Fruit (Sweeter than sugar and does not raise blood glucose levels!)
- Pure Stevia (Can suppress plasma glucose and significantly increase glucose tolerance! )
BEST Sweets to Curb your cravings!
- Shakeology (Vegan Chocolate is my personal fav!!! I have 2 servings each and every day)
Powerful Healers Found in Herbs and Spices! Get into the habit of cooking with these Immediately! RAW has more Power In Healing Yourself and Loved ones:
- Oregano
- Cumin
- Garlic
- Ginger
- Turmeric
- Basil
- Clove
- Fennel
- Mint
- Parsley
- Fenugreek
- Cayenne Pepper
- Rosemary
- Cinnamon
- Paprika
- Cilantro
- Dill
- Sage
- Thyme
- Safron
More Tips:
– Cut out Dairy
– Cut out GMO contaminated food
– Eat More Organic
– Eat Less Gluten
– Buy Local whenever possible. Support your local economy and the Land!
– Instead of olive oil eat whole olives. Instaed of nut oils eat whole nuts. Instead of avocado oil eat whole avocado etc.
– Instead of sugar eat whole foods that have sugar that naturally occurs in them.
– Red Meat Purchases; ONLY GRASS FED. Corn fed cattle is pro inflammatory to the human body
– Poultry; purchase only organic and caged free
– Fish; purchase only wild caught. A lot of the fish farms are toxic and have sea lice as well as other bacteria destroying the nutritional benefit of their fish.
– Pork; there really is no good option but if you buy it buy organic
- Best Natural Therapies for BEAUTIFUL Skin: https://youtu.be/MBWr3IkoVyw
- How to get GLOWING SKIN and LOOK YOUNGER: https://youtu.be/cXl_WLenKmA
- Raw Vegan Chocolate Shakeology Super Food smoothie for Medical healing and Happiness: https://youtu.be/p3HRLskrKL4
- Connect with me on FACEBOOK for support. If I can help, I’ll help: http://facebook.com/tombirkenmeyer
Check out my Health & Wellness Blog
The Key of Knowledge Website
Simply Your Meal Planning for Vibrant Health and Better Workout Results
More Resources to help you with a mostly natural Plant Based Whole Food Diet
Yum Universe – Healthy VEGAN Cooking Teacher
Christina Cooks – Healthy VEGAN Cooking Teacher
Oh She Glows – Healthy Vegan Cooking Teacher
The Whole Life Nutrition Kitchen – Nourishing Meals
Did my Healthy Grocery List help you today? If it did feel free to buy me a cup of Coffee,