21-Day Vegan Kickstart

 

 

 

Resources

Stock Your Pantry with the Basics

FRUITS

Apples

Bananas

Grapes

Oranges

Cantaloupe

Strawberries (or any kind of berries you like, including frozen fruit) for smoothies

Mango/peaches (frozen, for second and third weeks)

Dried fruit (like raisins) for oatmeal

VEGETABLES

Sweet potatoes

Salad greens

Carrot sticks

Edamame (frozen or fresh)

Bag of frozen vegetables

Toppings for a veggie burger and hummus sandwiches (lettuce, tomato, cucumber, onion, etc.)

GRAINS

Oatmeal and/or cold cereal

Frozen vegan waffles

Whole grain toast

Rice cakes and/or pita bread

Brown rice

Barley

Whole wheat/brown rice pasta

Quinoa

Couscous

BEANS/LEGUMES

Dried or canned red, green, or other variety lentils, kidney, pinto, garbanzo (chickpeas), black, black-eyed peas, or other variety of beans

OTHER

Plant milk: Pick from rice, almond, soy, oat, hemp or other varieties

Vegan cup/can of soup: McDougall’s cup of soups, Amy’s, Healthy Valley, or some other vegan, low-fat soup (bonus for low-sodium)

Vegan veggie burger: vegan Boca brand or other vegan variety

Apple butter, jam, or mustard for low-fat topping of toast/rice cakes and sandwiches

Agave nectar or maple syrup for oatmeal, pancakes, or waffles

Jar of marinara sauce, aim for low-fat or fat-free

Snacks: Soy/rice yogurt, oven-baked tortilla chips; popcorn kernels (look in fruit/vegetable category for additional snacks)

Spices: cinnamon for oatmeal, curry powder or nutritional yeast to top popcorn

 

 

 

 

 

 

 

 

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