What Foods Are Considered Plant-Based?

January 11, 2026 •

4 min read

According to The Vegan Society, an estimated 25.8 million people globally tried veganism in January 2025, highlighting the increasing popularity of plant-focused eating. Knowing what foods are considered plant-based is crucial, encompassing everything from fresh produce to whole grains and legumes. This approach can range from a vegan diet that excludes all animal products to a more flexible style that simply emphasizes plants.

Quick Summary

This article defines the term 'plant-based' by detailing the core food groups, including fruits, vegetables, legumes, and whole grains. It contrasts this dietary pattern with veganism and vegetarianism, highlighting key differences. Readers will find practical tips for incorporating more plants into their meals and comprehensive lists of nutrient-dense, plant-derived foods.

Key Points

Core Categories: Plant-based diets prioritize fruits, vegetables, whole grains, legumes, and nuts and seeds.
Distinction from Veganism: A plant-based diet focuses on emphasizing plants for health, while a vegan diet strictly excludes all animal products for ethical reasons.
Whole vs. Processed Foods: A whole-food, plant-based diet minimizes processed items, unlike a standard vegan diet which can include processed junk foods.
Getting Protein: Excellent plant-based protein sources include lentils, beans, tofu, tempeh, and quinoa.
Building Meals: A simple method is to fill at least two-thirds of your plate with plant-based foods, such as vegetables, grains, and legumes.
Flexibility: Some plant-based diets, like flexitarianism, allow for the occasional inclusion of animal products in smaller amounts.
Potential Nutrient Gaps: Those on a strict plant-based diet may need to pay attention to nutrients like Vitamin B12 and iron, which can be less available in plant sources.

The term “plant-based” has become widely used, but its definition can vary. At its core, a plant-based diet is an eating pattern that emphasizes foods derived from plants, such as fruits, vegetables, whole grains, and legumes, while minimizing or eliminating animal products and highly processed items. The philosophy often focuses on health, unlike veganism which is typically an ethical stance against all animal exploitation. This focus on whole, unprocessed plants is key to understanding the difference between a simple vegan diet and a whole-food, plant-based diet.

The Core Food Groups of a Plant-Based Diet

A healthy plant-based diet is built on several key categories of nutrient-dense foods. By prioritizing these items, you can ensure a balanced intake of essential vitamins, minerals, and fiber.

Fruits and Vegetables

These are the foundation of any plant-based eating pattern. Both fresh and frozen options are excellent sources of vitamins, minerals, and antioxidants.

Leafy Greens: Spinach, kale, collard greens, and Swiss chard.
Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage.
Other Vegetables: Carrots, bell peppers, zucchini, onions, and mushrooms.
Fruits: Apples, bananas, berries, citrus fruits, and tropical options like pineapple and mango.

Whole Grains

Unrefined grains provide fiber and complex carbohydrates, offering sustained energy. They form the backbone of many plant-based meals.

Oats: A breakfast staple, great for oatmeal or adding to baked goods.
Quinoa: A complete protein and versatile grain for salads and side dishes.
Brown Rice: A healthier alternative to white rice, packed with nutrients.
Barley and Farro: Hearty grains for stews, salads, and pilafs.
Whole Wheat: Used in whole wheat pasta and bread.

Legumes

Legumes are powerhouse sources of protein and fiber, making them a central component of plant-based eating.

Beans: Black beans, kidney beans, pinto beans, and cannellini beans.
Lentils: Red, brown, and green lentils are excellent for soups, curries, and burgers.
Chickpeas: Perfect for hummus, salads, and roasted snacks.
Peas: Including green peas and split peas.
Soy Products: Tofu, tempeh, and edamame provide high-quality protein.

Nuts and Seeds

These provide healthy fats, protein, and a variety of minerals. They can be incorporated into meals or enjoyed as a snack.

Nuts: Almonds, walnuts, cashews, pecans, and pistachios.
Seeds: Chia seeds, flaxseeds, hemp seeds, and pumpkin seeds.
Nut and Seed Butters: Natural almond butter, tahini, and cashew butter.

Plant-Based vs. Vegan vs. Whole-Food Plant-Based

While the terms are often used interchangeably, there are important distinctions to understand. The table below outlines the key differences between these dietary patterns.


Aspect	Plant-Based	Vegan	Whole-Food, Plant-Based
Primary Focus	Emphasizes plants, reduces animal products. Often health-driven.	Excludes all animal products for ethical, environmental, or health reasons.	Excludes or minimizes animal products AND avoids highly processed foods.
Animal Products	May include small amounts of meat, dairy, eggs. (e.g., flexitarian).	Strictly no meat, dairy, eggs, honey, or other animal-derived products.	Strictly no animal products, similar to a vegan diet.
Processed Foods	Can include processed vegan items like mock meats and junk food.	Often includes processed vegan foods (e.g., chips, cookies, sodas).	Avoids processed foods like refined sugars, flours, and oils.
Motivation	Health, environmental sustainability, flexibility.	Animal welfare, environmentalism, personal health.	Optimal health and disease prevention.

How to Build a Plant-Based Plate

Transitioning to a plant-based diet is easiest when you focus on simple, whole foods and build your meals around them. An effective approach is to follow the '2/3 plants, 1/3 animal product' rule if you're not going fully vegan.

Example meal ideas:

Breakfast: Steel-cut oatmeal with berries, walnuts, and a sprinkle of chia seeds. Alternatively, a tofu scramble with spinach and bell peppers.
Lunch: A colorful quinoa salad with black beans, corn, avocado, and a lime vinaigrette. Or a veggie-filled lentil soup.
Dinner: A Buddha bowl with brown rice, roasted broccoli, baked tofu, and tahini dressing. Consider a black bean burger on a whole wheat bun.

Conclusion

In essence, what foods are considered plant-based is a straightforward answer: anything derived from plants, including vegetables, fruits, whole grains, legumes, nuts, and seeds. While the term can be confused with veganism, the defining characteristic of a plant-based diet is its emphasis on whole, unprocessed plant foods, allowing for flexibility and individual variation. Whether you are aiming for a healthier lifestyle, reducing your environmental footprint, or exploring a new way of eating, incorporating more plant-based items into your diet is a positive step. By focusing on whole, colorful, and nutrient-rich plants, you can enjoy a wide array of delicious and satisfying meals that support your health and well-being. For a deeper scientific dive into the health benefits of this approach, consider reviewing resources from authoritative bodies like the American College of Lifestyle Medicine.

Frequently Asked Questions

Yes, depending on the type. While a strict, whole-food plant-based diet excludes all animal products, a more flexible approach (like flexitarian) emphasizes plants but allows for small amounts of animal products such as eggs and dairy.

No. The 'plant-based' label can be misleading, as many highly processed junk foods like sodas, cookies, and packaged snacks can technically be derived from plants. It's crucial to read ingredient labels and focus on whole foods for optimal health.

There are many excellent plant-based protein sources, including legumes (beans, lentils, chickpeas), soy products (tofu, tempeh), whole grains (quinoa, oats), and nuts and seeds (almonds, chia seeds).

Veganism is an ethical lifestyle that strictly avoids all animal products for any use, whereas 'plant-based' refers to a dietary pattern centered on plants. The plant-based approach is often driven by health and can be more flexible.

No, mushrooms are fungi, not plants. However, they are still considered a key part of a plant-based diet because they are not animal products. They are nutrient-rich and widely used in plant-based cooking.

Start by incorporating more plant-centric meals gradually. Try swapping meat for legumes in some meals, focusing on vegetables and whole grains, and enjoying plant-based alternatives like soy milk. The '2/3 plants, 1/3 animal product' approach can be a good start.

Some nutrients, particularly vitamin B12, are not readily available in plant foods. A well-planned plant-based diet can provide most nutrients, but those on a strict or vegan diet often need to supplement B12. Fortified foods and strategic planning are also important for iron and calcium.

Healthy fats are an important part of a plant-based diet. They can be found in avocados, olives and olive oil, nuts, and seeds (like chia and flaxseeds).