food staples plant based

I don’t talk a lot about food and what I personally eat.

That’s because I am not a doctor and I don’t know what will work for you. Maybe your body can handle olives or maybe it can’t; fat in plant foods can make someone’s skin break out and help another person.

But I think all vegans share the same or very similar food staples they use on a daily basis. So today I want to share mine with you, in hopes that you find value if you are new to this lifestyle and know what to always have in your pantry or fridge.

If you want to learn what foods are better than others and how to really eat well and healthily, please make sure you read these nutrition books I recommend. 

You can also check out NutritionFacts.Org or follow them on Instagram. I am also a fan of podcasts like The Plant Proof Podcast and Nutrition Rounds.

Nutrition is something we are constantly learning new things about and it helps to follow people who are looking at actual studies and are also not paid by the death industries (meat, dairy, eggs).

To come back to the point of this post, here are my 10 food staples:

  • Potatoes are great for everything as you can cook them, bake them or put them in a salad. 
  • Bananas. They are great in smoothies and for making pancakes or other desserts that (usually) require eggs. Tip for a great snack: Mix breadcrumbs and bananas and create little patties. Bake them for 15 minutes (or fry them on a bit of oil) and you have a snack.
  • Apples. In the wintertime, I make kompot with them, but I usually just snack on them when I am bored or crave chocolate.
  • Oats are a great breakfast food. I make my oat bowl with apples and cinnamon and sometimes I add cashews too.
  • Beans are life. No need to be concerned about protein if you eat beans every day; and I love how versatile they are.
  • Rice. Do I need to talk about the benefits of rice and how many versions there are? It takes time to prepare it but it can be used for everything, from tortillas to soups and desserts.
  • Macaroni is the most important thing in my pantry as I eat them pretty much 6 times a week.
  • Onions. I don’t think anyone can cook without onions. They can be used in salads, pasta, risotto, soups, and sometimes even when you bake.
  • Soy milk is not important on a plant-based diet but I put it as a staple because I love to drink cappuccino and I just can’t make it with water.
  • Nuts of all kinds are great to get your Omegas and I use flax seeds daily in my salad and sometimes smoothies.

I did not count spices, herbs and supplements (B12 and occasionally Vitamin D and/or Omega 3). That’s because I am always experimenting with different ones, although my favorites definitely are turmeric and thyme.

Having to feed myself and our dog, Chuck, I am always making sure that I have my staples ready so I can prepare my go-to meals. It’s no secret that I hate cooking, but ya gotta eat so I have to stop whining and make meals that are easy and nutritious.

I shared what I eat (with photos) in this post a while ago and since nothing has changed you can get some ideas on what to cook in it. I also (rarely) share what I eat on my InstaStories and I have some of them saved as highlights so you can check them out. 

What are your food staples and what are your go-to recipes? Let me know in the comment section.


plant based food staples