Just about everywhere you look, plant-based foods are part of the culinary landscape—and with good reason. Plant-based eating offers many potential health benefits and robust meal options that taste great!
According to a 2019 Food and Health survey by the International Food Information Council Foundation, 1 in 4 people plan to eat more plant-based protein this year.1 Whether you enjoy the occasional meatless meal or you’re a plant-based regular, we have product and recipe inspiration along with shopping and planning strategies.
Adding plant-based foods to your routine may help you achieve a variety of wellness goals. Here are four reasons why people choose to eat more plants:
- Plant-based eating patterns may help lower the risk of developing type 2 diabetes, especially when the diet includes fruits, vegetables, whole grains, legumes, and nuts.2
- Plant-based diets may help you lose weight. Both vegetarian and Mediterranean eating styles have shown effectiveness in reducing body weight, body mass index, and fat mass.3
- Plant-based eating is associated with a lower risk of cardiovascular diseases.4
- The Academy of Nutrition and Dietetics, the American Heart Association, and the 2015–2020 Dietary Guidelines for Americans recommend well-planned vegetarian diets for improved health.
Keep in mind that you don’t have to eat a plants-only diet to enjoy some of these benefits. Taking small steps to introduce more plants to your meals can help too. No matter how you define plant-based eating, the main focus is to include more foods from plant sources such as fruits, vegetables, whole grains, nuts and seeds, oils, and legumes and beans.
Shopping for Plant-Based Foods
Find plentiful plant-based options in our stores for various dietary needs and preferences. Here’s what to look for in each department as you shop. Pick up new recipes and products along the way.
- If you’re avoiding dairy, we offer several plant-based milk alternatives such as almondmilk. Look for unsweetened varieties to avoid added sugar.
- Oatmilk is creamy and delicious in smoothies, soups, and baked goods. Plus, it’s nut-free for those with allergies.
- Milk alternatives do not have the same nutrition profile as cow’s milk. So be sure to choose varieties that are fortified with calcium and vitamin D. Because they have less protein, it’s important to get your protein from other sources. Reference our plant-based protein primer.
- We also have yogurt alternatives made from plant-based milks such as almondmilk or coconut milk. Check the labels to find plant-based yogurts with less saturated fat and added sugar.
- Plant-based snacking is easy with cream cheese made from almondmilk. Serve with cut veggies such as baby carrots, sliced bell peppers, and celery.
The abundance of fresh fruits and vegetables in our Produce department serves as a cornerstone for plant-based eating. But you can find several other plant-based foods here:
- Look for whole grain sides such as brown rice and quinoa. Microwaveable pouches and cups make them easy to prepare.
- Grab an assortment of canned beans—kidney, black, pinto, cannellini, chickpeas, and more—to have on hand for meals and recipes. Our GreenWise low sodium beans make great options. You can also rinse beans to reduce your sodium intake.
- Lentils are excellent sources of protein and fiber and satisfying additions to plant-based diets. Make a meal of flavorful GreenWise Spiced Lentil Stew, which meets our Better Choice recipe criteria. Our Hearty Potato and Lentil Salad is another tasty recipe to try.
- Bean- and legume-based pastas are higher in protein and fiber than traditional ones. Substitute them in your favorite pasta dishes.
A Day of Plant-Based Eating
As you prepare for your next shopping trip, consider these plant-based meal ideas that cover an entire day.
Breakfast: Start with a hearty, delicious Tofu Scramble. Pair it with a small fruit salad.
Lunch: Heat up a GreenWise organic vegetable burrito to enjoy with a guacamole cup and baby carrots.
Snack: Grab some apple slices and dip them in GreenWise peanut, almond, or cashew butter.
Dinner: Prepare our hearty GreenWise Spiced Lentil Stew, which features vegetarian sausage, lentils, kale, celery, carrots, onions, and spices.
For the Love of You
Choosing how you eat is uniquely personal. It’s about your needs, your preferences, and your goals. As your wellness ally, we're in your corner with fresh ideas, recipes, and wellness icons that make it easier to shift toward wiser food choices. It’s all about you, at your very best.
1 2019 Food and Health Survey. International Food Information Council (IFIC) Foundation. May 22, 2019.
2 Quian, F., F. B. Hu, S. N. Bhupathiraju, and Q. Sun. Association Between Plant-Based Dietary Patterns and Risk of Type 2 Diabetes: A Systematic Review and Meta-analysis. JAMA Internal Medicine 179, no. 10 (July 22, 2019): 1335–44.
3 Sofi, F., M. Dinu, G. Pagliai, F. Cesari, A. M. Gori, A. Sereni, M. Becatti, et al. Low-Calorie Vegetarian Versus Mediterranean Diets for Reducing Body Weight and Improving Cardiovascular Risk Profile: CARDIVEG Study (Cardiovascular Prevention with Vegetarian Diet). Circulation 137, no. 11 (March 13, 2018): 1103–13.
4 Satija, Ambika, and Frank B. Hu. Plant-Based Diets and Cardiovascular Health. Trends in Cardiovascular Medicine 28, no. 7 (October 2018): 437–41.