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Whole Food Plant Based Recipes & Grocery List

by Lindsay Cotter · 09/03/2021

GFDairy FreeVegan
Whole Food Plant Based Recipes & Grocery List Pinterest Image
whole food meal plan & grocery list pinterest image

Use these Whole Food Plant Based Recipes & Grocery List for breakfasts, lunches, and dinners perfect for vegans, vegetarians, and those looking to meet their protein goals while consuming less meat. Gluten free and dairy free options. Take a look to find your favorite and create a meal plan you love! 

whole foods plant based meal plan and grocery list collage

Disclosure: Lindsay Cotter is a certified nutrition specialist, and does not have a medical degree. The information in this post comes from reliable medical resources, but should not be taken as medical advice. We recommend that you consult with your doctor before starting any new eating program or making changes to your diet.

Table Of Contents
show
  • More than Just Rabbit Food
  • What is a Whole Food Plant Based Diet, Anyway? 
  • Benefits of a Plant Based Diet Meal Plan 
  • How to Start a Plant Based Diet
  • Whole Food Plant Based Iron 
  • Plant Based Foods Rich in Vitamin B
  • Easy Whole Food Plant Based Recipes (Gluten-Free)
  • Plant Based Grocery List & Shopping Tips

More than Just Rabbit Food

Unless you’ve been living under a rock the last few years, you’ve probably noticed that whole food plant based diets have been gaining popularity, and for good reason! After all, we could all use more plants in our meals, am I right? Don’t get me wrong, though. Contrary to popular belief, cooking whole food plant based recipes doesn’t mean eating rabbit food (I’m looking at you dad! Haha). Especially if you follow this meal plan. 

Instead, we’ll include a wide variety of highly nutritious ingredients and fresh flavor combinations to not only make your meals exciting but also keep you full throughout the day. Even better, most of the items in these meals can be found at your local farmer’s market so you can save money, help your community, and reap the benefits of seasonal produce! Whether you’re vegan, vegetarian, have certain allergies or food intolerances, or are simply looking to fuel your body with real foods, we’ve got you covered with delicious recipes. Plus, we’re breaking down what exactly it means to eat plant based, how to get started, and even giving you a grocery list to make shopping easy! 

What is a Whole Food Plant Based Diet, Anyway? 

Simply put, consuming a whole food plant based diet means eating only foods that are found within nature. This includes all varieties of vegetables, fruits, and whole grains. In most cases, meat is not consumed from animal sources but is obtained through protein-rich foods such as tempeh, beans, lentils, and mushrooms just to name a few!

Pro Tip

Note: We commonly get asked whether or not eggs are included in a plant-based diet. My opinion? Yes, if it fits within your dietary needs and beliefs! It’s true that most plant-based diet followers eat plants almost exclusively. However, animal products aren’t totally off-limits. Plus, eggs can help you absorb more of the fat-soluble vitamins found in all those veggies. So, they get a seal of approval from me! 

Benefits of a Plant Based Diet Meal Plan 

In general, the benefits of consuming a whole food plant based diet include obtaining a wide variety of vitamins and nutrients from natural sources. As a result, people often consume more fiber which helps regulate digestion and boost gut flora (yay for gut health!). In addition, this way of eating can help lower blood pressure, prevent type 2 diabetes, reduce the risk of cancer, and improve cholesterol levels. (source)

How to Start a Plant Based Diet

The first step to start is to first find plant based diet recipes that appeal to your taste buds and lifestyle. Just because you’re eating plant based doesn’t mean you have to spend hours in the kitchen or eat nothing but lettuce! Pick out meals that look delicious to you. Then, make sure they include a wide variety of vitamins and nutrients to meet all your daily requirements. To do this, you’ll want to make sure to include foods high in nutrients typically obtained through animal-based products such as protein, iron, non-heme iron, and B vitamins! 

Plant Based Protein Foods

chart of plant based protein rich foods for whole foods meal plan & grocery list

Although we won’t be getting protein from typical sources like chicken or fish, there are plenty of plant-based foods that have a surprising amount of protein! These include chickpeas, legumes, pistachios, hemp seeds, cultured tempeh, edamame, sprouted pea protein, and more! 

Pro Tip

Pro-Tip: To ensure you get enough protein and all the essential amino acids your body needs to function, try pairing incomplete protein sources!

Whole Food Plant Based Iron 

While some people prefer to take an iron-based supplement, iron can naturally be found in foods such as nutritional yeast, Turkish dried apricots, tempeh, Brazil nuts, flaxseed, chia seed, legumes, palm hearts, gluten free oats, amaranth, and spinach. For even more iron-rich foods, take a look at this great resource!

Nutrition Tip

Nutrition Tip: Boost the amount of iron absorbed from each food by pairing it with foods rich in vitamin C such as Brussels sprouts, broccoli, green leafy vegetables, bell peppers, and citrus fruits! 

Plant Based Foods Rich in Vitamin B

In most cases, B vitamins are found in animal products, and deficiencies can cause health problems such as anemia, fatigue, and difficulty concentrating. However, there are a handful of whole foods including leafy greens, sunflower seeds, nutritional yeast, and legumes that contain high levels of B vitamins. Therefore, in order to support your health, it is important to include these items in your meals on a daily basis. 

Easy Whole Food Plant Based Recipes (Gluten-Free)

Breakfast

vegan breakfast toast with tomato and hummus
Close up stack of vegan chocolate breakfast cookies with melted chocolate and crushed hazelnuts.
gluten free breakfast power bowl

Vegan Mushroom Breakfast Toast – Super quick and easy, this recipe is rich in B vitamins, protein, vitamin C, and vitamin D thanks to chickpeas, mushrooms, tomatoes, and fresh herbs! 

Vegan Chocolate Protein Cookies – Made with plant based protein powder, these cookies are the perfect way to satisfy your sweet tooth with simple, nourishing ingredients! 

Gluten Free Breakfast Power Bowls – Easy to make ahead of time, these breakfast bowls are loaded with plant based protein, antioxidants, and healthy fats to keep you fueled. 

Lunch

Healthy Moroccan Salad recipe with Chickpea and Quinoa
Vegan Spring Roll Recipe with Ginger Curry Dipping Sauce
cashew satay spiralized vegetables stir fry update

Moroccan Style Salad with Chickpeas and Quinoa – Far from boring, this salad is made with layers of quinoa, spiced chickpeas, dried fruit, pistachios, cheese, and vegetables for a great source of plant-based iron! 

Spiralized Vegetable Stir Fry – Thanks to a homemade cashew sauce and spiralized vegetables, this stir fry is ready in less than 20 minutes and full of vitamin C and healthy fats.

Vegan Spring Roll Recipe – Stuffed with veggies, leafy greens, and rice noodles, , these spring rolls are filled with vitamin C and protein. 

Nutrition Tip

Food Pairing Nutrition Tip: Pair veggies spring rolls with Creamy Vegan Tomato Soup for an extra boost in antioxidants and healthy fats! 

Dinner

nightshade free anti inflammatory recipe for curried cauliflower bake
lasagna soup in a yellow bowl sitting on a board next to a spoon and blue and white towel
Meatless tacos in corn shells served on wooden cutting board with lime wedge on side.

Curried Chickpea Cauliflower Bake (Vegan Option) – Hearty and perfect to make ahead of time, this casserole is high in protein and provides an anti-inflammatory boost thanks to curry powder. 

Gluten Free Instant Pot Lasagna Noodle Soup (Vegan Option)  – Made with mushrooms, zucchini, and onion, this soup is already a great source of veggies, protein, and vitamin C. However, if you want to increase the protein content even more, feel free to add in tempeh. 

Freezable Vegan Veggie Burger – Complete with a grain free option, this recipe is full of flavor, protein, healthy fats, and nutrients for a plant-based burger even meat eaters will love! 

Mushroom Vegan Taco Meat (Low Carb) – So meat-y, you’ll never guess this taco meat is made with mushrooms, cauliflower, and Mexican-inspired spices for a complete protein source full of flavor. 

Snacks

cinnamon bites in turquoise bowl - no bake protein bites
overhead shot of air fried buffalo cauliflower in tin plate with celery and dipping sauce
Overhead image of a blended kale and berry smoothie topped with fresh strawberry and mint leaves

Cinnamon Vanilla Protein Breakfast Bites – No baking required, these protein bites are made with vegan protein powder for easy digestion and quick snacking! 

Air Fryer Buffalo Cauliflower – With 11 grams of protein per serving, cauliflower is the perfect whole food snack, especially when paired with fresh herbs and tangy buffalo sauce. 

Super Fruit Kale Smoothie – Nutrient-rich this smoothie is loaded with a wide variety of vitamins and minerals including vitamin C. Add a scoop of protein powder or plant-based yogurt for added protein. 

Dessert

stack of 3 vegan blondies on a white plate
2 scoops of banana coconut milk nice cream in robin's egg blue ice cream bowl with spoon

Vegan Cinnamon Chickpea Blondies – Chewy, gluten free, and flourless, these cookies are surprisingly high in protein and fiber thanks to the use of chickpeas. 

Banana Coconut Milk Nice Cream – Made with fresh fruit, creamy coconut milk, and fresh ginger, this nice cream is full of refreshing flavor and vitamin C for the perfect dairy-free treat in any season! (Whole 30 friendly)

Plant Based Grocery List & Shopping Tips

To help you get started, we’ve made a plant based grocery list to make shopping easy. However, to get the most bang for your buck, I recommend buying in-season produce as often as you can as it is picked at its peak ripeness and contains far more vitamins and minerals. Don’t stress, though. As long as you’re eating whole foods, you’ll be getting lots of good nutrients! 

whole food plant based meal plan and grocery list printable
Pro Tip

Pro-Tip:  Print out this pdf to take with you to the store so you can make sure you pick up everything you need! 

Want to get your kids on board, too? Print off this chart, and watch your kids’ enthusiasm as they get to check off each box! 

Whole food vegetable challenge chart for kids

Feeling nourished already? I hope so! Of course, if you have any questions about these whole food plant based recipes & grocery list or plant based eating in general, please don’t hesitate to leave a comment below or shoot us an email. We’re here to help!

Also, I’d love it if you let me know what your favorite plant based food is below! Mine has to be zucchini. It’s just so versatile. I can’t wait to hear (or read) your favorites!  

Cheers, 

LC

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Categories: Dairy Free, Gluten Free, Meal Plans, Vegan, Vegetarian Tags: iron, kid friendly, meal plan, meal planning, meal planning tips, meal prep, plant based, protein, vega, vegan, vegan dessert, vegan friendly, vegan snacks, vegetarian, vegetarian meal plan

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Lindsay Cotter of Cotter Crunch

Hi, y'all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten Free eating. I love creating delicious nourishing food that anyone can enjoy.

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  1. Charles Kok says

    10/05/2021 at 1:34 AM

    Hi, Your article is so fantastic. I enjoy your article. Thanks for sharing.

    Reply
  2. amaresh says

    11/30/2020 at 7:06 PM

    nice article

    Reply
    • Lindsay Cotter says

      11/30/2020 at 8:33 PM

      Thank you!

      Reply
  3. Gaurav says

    11/08/2020 at 11:27 AM

    I am following your blog since so long and whenever I visit here, I always get the amazing content.

    Reply
    • Lindsay Cotter says

      11/10/2020 at 2:55 PM

      Thank you!

      Reply
  4. Jennifer Nicol Colwell says

    09/24/2020 at 3:30 AM

    Fantastic! Thanks for writing this, very informative. You share good information related to Foods Meal Plan tips.

    I have benefited a lot from reading this article, I want more post about that.

    Thanks again for this useful guide.

    Reply
  5. Jessi says

    05/28/2020 at 3:59 PM

    The grocery list did not match the meals at all. Incredibly disappointing as I spent money on ingredients I don’t need, and went to the store when I have to go back.

    Reply
    • Lindsay Cotter says

      05/28/2020 at 4:10 PM

      I’m So sorry to hear this. WHat was missing. We can update ASAP!

      Reply
      • Jessi says

        05/28/2020 at 7:10 PM

        Maple syrup
        Oats
        Polenta
        Green peppers
        Eggs
        Curry
        Quinoa
        Bread
        Cheese
        And more I’m sure

        Reply
        • Lindsay Cotter says

          06/16/2020 at 2:54 PM

          We just updated the grocery list! Sorry for the inconvenience.

          Reply
  6. Kitchen Guidance says

    05/09/2020 at 2:18 AM

    Hi..Lindsay…it such an amazing meal plan…and i will really follow this plan and also shared in my friends circle…Thanks for sharing…keep shared your new fabulous plans….!

    Reply
    • Lindsay Cotter says

      05/09/2020 at 5:42 PM

      Thank you!

      Reply
  7. Rose Martine says

    02/04/2020 at 9:30 PM

    I so enjoy your site and your recipes. Would you please consider adding a print option so we can enjoy your recipes a little more easily. Thank you.

    Reply
    • Lindsay Cotter says

      02/05/2020 at 10:55 AM

      There is a print option. Can you not see it?

      Reply
  8. Tracie brown says

    01/19/2020 at 8:46 PM

    Is it too soon to say your my new best friend, lol! I have been searching for over a week to find actual meal plans that my family would enjoy. My middle son who is 6 was just diagnosed celiacs, so I just decided to go all out and back to the basic whole foods. Finding family and kid friendly meals has been impossible until I stumbled onto your site. I needed someone to hold my hands through this and your meal plans do just that!!

    Reply
    • Lindsay Cotter says

      01/20/2020 at 6:56 PM

      Hi, Tracie! Welcome! So glad you found this meal plan too! I know how difficult it can be, which is one reason why I create these meal plans for my readers. I have more meal plans available…just search for “meal plans”. Feel free to email me with any questions you might have along the way.

      Reply
  9. Lola says

    11/06/2019 at 7:19 PM

    I am very new to dieting ( I was recently told I am pre diabetic) which led me to lots of research on a new lifestyle. I fell in love with the vegan meals I tried cooking these last 2 weeks and I am very happy to discover your website. It has a lot of recipes I can’t wait to cook. Many thanks 🙂

    Reply
    • Lindsay Cotter says

      11/07/2019 at 10:59 AM

      I’m so glad! Keep me posted on what you make Lola!

      Reply
  10. Santosh Kumar says

    05/30/2019 at 1:40 AM

    Hi..Lindsay…it such an amazing meal plan…and i will really follow this plan and also shared in my friends circle…Thanks for sharing…keep shared your new fabulous plans….!

    Reply
    • Lindsay Cotter says

      05/30/2019 at 12:41 PM

      That’s awesome to hear, Santosh! Best of luck to you:) and thank you!

      Reply
  11. Sabrina says

    05/29/2019 at 11:08 PM

    what a great resource, thank you for putting this together, was really interested to see the plants with a lot of protein, had no idea for instance how much protein there is in tempeh

    Reply
    • Lindsay Cotter says

      05/30/2019 at 12:43 PM

      Thank you Sabrina! I’m so happy it helps

      Reply
  12. Cassie Autumn Tran says

    05/28/2019 at 5:32 PM

    What an amazing meal plan! Thank you for integrating more than enough legumes, vegetables, fruits, nuts, seeds, grains, and creative recipes that make plant-based eating way more fun and colorful! Vegan spring rolls, cookie dough breakfast bars, quinoa bars, protein bites, banana soft serve, and cauliflower steak sound fabulous. Those would be my favorite recipes!

    Reply
    • Lindsay Cotter says

      05/29/2019 at 12:24 PM

      Thank you so much Cassie! I may be a little biased but…I think you’re gonna love those?

      Reply
  13. Ashlyn @ F5 Method says

    05/27/2019 at 5:38 PM

    Such a handy list and so many great ideas! Sharing on my Instagram! 🙂

    Reply
    • Lindsay Cotter says

      05/28/2019 at 5:29 PM

      Thank you so much Ashlyn! I’ll keep an eye out for it?

      Reply

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Lindsay Cotter of Cotter Crunch

Hi, y'all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten Free eating. I love creating delicious nourishing food that anyone can enjoy.

About · Studio · Shop · Contact
Facebook Instagram Pinterest Twitter YouTube

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