How to Start Your Plant-Based Journey, Including Exactly What to Buy

Scene: I'm standing in the checkout line at Whole Foods with my brother, our masks on, keeping our distance from one another and a woman behind me in line. She intensely watches me unload a bounty of plant-baed items, and starts asking me about everything I am unloading onto the black conveyor belt: "Do you like that? Is THAT good? What do you think of this?" The first two questions are directed at my Califia Almond Milk (love), my Violife cheese (double love), then her own oat milk coffee creamer (had not tried it but told her people do love). We began geeking out about our carts full of plant-based dairy-free alternatives, piles of fresh veggies, bags of fruits, and other healthy whole foods and before I knew it she was telling me that she is a nurse, she aches all over, and she is going lant-based for her health.

"I just decided to do it. Today is Day 1. I ache all over," she said, gesturing up and down her body, gesturing to her hips, but somehow including her elbows and knees and ankles, and shoulders and sweeping in every joint, and you could feel her authenticity. Here was this strong healing body that had gone through a year of unrelenting medical crises and now you could feel her excitement at the idea that she was starting to take care of herself. She may have been aching all over but her energy was ebullient, like a first grader on the first day of in-person school.

"Last night I watched What the Health, and that was it. I was done. I feel like I've been lied to and now I know the truth." She was referring to the powerful documentary about how the meat and dairy lobbies have controlled the dialogue, and now studies have begun to tell a different story, the undeniable proof, coming out from study after scientific study, that a whole food, plant-based diet has the power to lower chronic inflammation, the cause of diseases, chronic pain and unhealthy circulatory conditions.

The past decade has delivered to us a cascade of research findings that have shown, definitively, that a diet of mostly plant-based foods is healthier for you, lowering inflammation (and reducing joint pain), as well as reducing the long-term risk of life-threatening diseases, including heart disease, type 2 diabetes, certain cancers, and high blood pressure. "I feel I have been betrayed by all the wrong information, and my government that allowed that message to get out," this nurse said. For someone in the medical field, she knew she had seen the truth, and today was the day to get started. It was time for her to take control of her diet and her health. She said: "I am done." And she waved her bag of salad greens in the air like a victory flag.

I lingered a bit longer than I needed to, my groceries already bagged, I was so excited by her new plant-based enthusiasm and watching her embrace this new life, right there in front of me. I introduced myself as the editor of The Beet and asked her to please email me about her progress. I know these moments are happening all over the country, every day at stores like Whole Foods, Krogers, and online at Vejii and PlantX, and I felt like I was witnessing a tipping point, where more and more people are embracing a plant-based or plant-leaning approach to a healthier diet.

People I know (IRL and online) tell me every day that they are ready to lean into more plant-based eating, and they ask me about whether to try certain plant-based creamers, cheeses, butter spreads, ice creams–or they want to share that they've just been to an amazing vegan restaurant, or tried a new recipe. To them and to this healing woman whose name I never even learned, I say: Keep going. The best is yet to come.

That five-minute encounter inspired me to write about what it takes to start. Here are my tips for anyone excited to lean into plant-based eating or go fully plant-based. Start now and don't be too hard on yourself. Make it fun, have an "I'll try it" approach to new products, and tell yourself that if you mess up, it's no big deal, just keep going and do the best you can.

Not everyone wants to start all at once, as she did, or as I did. For anyone who wants to ease into it, there is always Meatless Mondays, or going Vegan Before 6. Either way, whether you try a day a week, then two, then three until you get to all seven or whether you want to go with a plant-based breakfast and lunch and eventually add in dinner, what works for you is what is best. Listen to your instincts and follow them. But take the step to start, and you'll be glad you did.

There is no right time or best age to go plant-based. Today is as good as any. Don't wait until the time is right, just leap ahead. Do as she did: Watch an inspiring documentary like What the Health, and follow it up with Forks Over Knives, about the effects of a whole food plant-based diet on health, and the ability to use food as medicine to reverse symptoms of heart disease, lower cholesterol, dial down high blood pressure and reverse the symptoms of type 2 diabetes. The sooner you start, the healthier your body will be within just a few weeks, including lowering inflammation, blood pressure, and cholesterol. Take your measurements now so you can test your progress since this kind of health change is super motivating.

Try the free and easy 7 Day Beginner's Guide to a Plant-Based Diet from The Beet

The kind of recommendations that we were doing at the checkout counter is exactly the purpose of our product reviews, which we call Beet Meters. That is where we taste test every new product and add our reviews and recommendations and ask you to do the same. Each product is given points (and has points taken away) on a 10 criteria list of health attributes and taste characteristics, such as No Weird Aftertaste, As Good As the Real Thing. As far as we know the Beet Meters are the only review system for plant-based products that give scores for both taste and health. The health attributes are written by an RD and include limits for total carbs and no added sugar per serving and require fiber and protein to get full marks. we want you to add your reviews as well since not everyone has the same tastebuds.

You may love Forager plant-based yogurt while someone else digs the fine granularity of Lavva's Hawaiian Pili Nut Yogurt lineup. I happen to be obsessed with Violife parmesan that I can grate like the real thing, Earth Balance spreadable butter and Miyoko's Creamery butter as a harder style of butter for when I want something to melt. When you find your substitutes stick with them but don't be scared to experiment.

For easy plant-based swaps, check out this Guide to 11 Easy Vegan Alternatives to Your Favorite Foods from a Nutritionist.

For the plant-based beginners who want a little helpful "starter kit," we created the 17 products to buy today to stock up on everything you need for a plant-based diet. Add to this your favorite fruits and veggies by the cart full: Artichokes, asparagus, avocados, Brussel sprouts, snap peas, potatoes and fruit and berries, as well as whole grains like Oatmeal

There is nothing more inspiring than walking along beautiful rows of fruit and berries, vegetables, and homemade vegan delights like ravioli and pasta sauce. When you're lucky enough to live by a farmer's market, like in Brooklyn or West Hollywood, or work by Union Square where the market comes alive two days a week, make it a ritual. You will plan out your week of healthy eating, from snacking on pistachios that have every flavor dusting under the sun from Jalapeño and Lime to Paprika and other spices. Then hit the berries and remind yourself that no matter what the price you are investing in yourself.

No market? There's always a decent produce section somewhere within a short drive, so if you want to join with a pal or two and take an uber or bike or walk, get yourself to the largest produce section you can and buy it all. On Long Island, I live near a store that is strangely called Giunta's Meat Farm on Route 112, but despite the name, it has the largest produce section this side of the Mississippi. And it's cheap! Wherever you shop, ask the manager for more fresh produce and try to push the store to bend the needle toward plant-based foods.

You can also always keep a bag of frozen mixed fruit in the freezer, as Chef Katie Lee suggests doing to make a healthy smoothie every morning. Maya Feller, RD also notes that the nutritional content of frozen fruit, berries and veggies is almost as good as fresh.

Whether you're treating yourself to a meatless burger or making a salad, the secret sauce is ... the sauce! Make sure you have a big jar of Follow My Heart Veganaise onhand to whip up your favorite dressing or sauce and check out the recipes The Beet has published to make sauces at the ready!

Make this Vegan Aioli Sauce, which is plant-based, and a great dipping sauce. 

Or make any of these Vegan Sauces and Dressings

Our own chef, JD Raymundo has a hauntingly delicious peanut sauce

We can't say this enough: No matter what you are eating on a whole foods plant-based diet: Vegetables, fruits, nuts, seeds, and especially legumes–you are getting enough protein. Everyone worries about whether they are going to be able to get enough on a plant-based diet and the answer is a resounding Yes! Women need about 45 grams a day or more if you're super active, and men need about 55 to 70 grams a day, depending on your size and athletic stature or fitness and training habits, but you can crush this amount and then some, with a healthy plant-based diet that does not even require a plant-based protein powder, though if you want to supplement, here is a list of our favorite plant-based protein powders.

So stop sweating about protein and instead turn your attention to the healthiest sources of protein. A new study found that when our protein comes from plant-based sources we lower our risk of all diseases and early death (more motivation!). Just pile your plate high with plant-based foods like lentils, beans, edamame and add to your smoothies and salads all types of nuts, and seeds. Here is a full list of where to get your protein. Eat up and be well. And to the amazing, upbeat nurse in the check-outline, I would love to hear how it's going, from you!

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein - 28.6g Calories - 298 Carbs - 17.1g Fiber - 10.3g Calcium - 175mg

If the pod, that peas are grown in, is split down the middle, that is an indicator they are ripe. Seeds inside the pod vary and can be green, white or yellow. 1 cup equals Protein - 8.6g Calories - 134 Carbs - 25g Fiber - 8.8g Calcium - 43.2 mg

Fresh corn is a great source of energy for those who like to stay active. Protein isn't all that corn has to offer. Corn provides the body with potassium and B vitamins. 1 cup equals Protein - 5.4g Calories - 177 Carbs - 123g Fiber - 4.6g Calcium - 4.9mg

Artichokes are part of the sunflower family. The fiber in artichoke hearts is great for supporting digestion. 1 cup equals Protein - 4.8g Calories - 89 Carbs - 20g Fiber - 14.4g Calcium - 35.2mg

If not properly stored, Asparagus tends to go bad quickly, To elongate freshness, put damp paper towels around the stems, or place the entire asparagus bunch in a cup of water (like flowers) to maintain freshness longer. 1 cup equals Protein - 4.4g Calories - 39.6 Carbs - 7.4g Fiber - 3.6g Calcium - 41.4mg

Brussel sprouts have more Vitamin C than an orange. If your Brussel sprouts have a rancid odor that is an indicator you overcooked them. The smell occurs because the sprouts are composed of a great amount of sulforaphane. 1 cup equals Protein - 4g Calories - 56.2 Carbs - 40g Fiber - 4g Calcium - 56.2mg

If you are trying to lose weight broccoli is a great addition to your diet because it consists of 90 water and is also high in fiber. 1 cup (chopped) equals Protein - 3.8g Calories - 54.6Carbs - 11.2g Fiber - 5.2g Calcium - 62.4mg

Mustard greens provide the body with tons of Vitamin A, Vitamin C, Vitamin K and fiber. Adding steamed mustard greens into your diet has been known to lower cholesterol and reduce inflammation. 1 cup equals Protein - 3.2 g Calories - 21 Carbs - 2.9g Fiber - 2.8g Calcium - 104mg

Avocado is commonly mistaken as a vegetable but it is technically a fruit. This fruit had to be included in our veggie list because it isn't just tasty but super nutritious. Avocados are packed with protein but they are a great source of potassium and fiber. Avocados are a great addition to any salad, sandwich and even smoothie! 1 cup equals Protein - 3.0 g Calories - 240 Carbs - 12.8 g Fiber - 10.1g Calcium - 18 mg

Onions are an unappreciated food hero since they provide 20 percent of your daily Vitamin C and deliver an abundance of antioxidants that can reduce inflammation. 1 cup (chopped) equals Protein - 2.9g Calories - 92.4 Carbs - 21.3g Fiber - 2.9g Calcium - 46.2mg

The entire beetroot is edible including the leaves which contain loads of vitamin A, calcium, iron and potassium. Beetroot is high in sugar but is considered one of the most nutritious veggies used in salads and soups. 1 cup equals Protein - 2.8 g Calories - 74.8 Carbs - 17g Fiber - 3.4g Calcium - 27.2mg

Oyster mushrooms are commonly seen in Chinese dishes. They grow best in a controlled environment indoors. Oyster mushrooms have so many nutrients to offer besides protein such as iron, calcium, zinc and folic acid. 1 cup (raw and sliced) equals Protein - 2.8g Calories - 37 Carbs - 5.6g Fiber - 2.0g Calcium - 2.6mg

Bok Choy is a member of the mustard family. One of the oldest cultivated vegetables in the world, Bok Choy means "white vegetable” and is a great source of vitamins A, C, B6, K, and E, magnesium, potassium, iron, manganese, and calcium. 1 cup equals Protein - 2.7 g Calories - 20.4 Carbs - 3.1g Fiber - 1.7g Calcium - 158mg

Green beans are a great source of vitamins B, C and K, and minerals such as magnesium, iron and manganese. Green beans should be cooked before eating, to destroy lectins. China is the biggest grower of green beans in the world, exporting over 15 million tons a year. 1 cup equals Protein - 1.8 g Calories - 31 Carbs - 7 g Fiber - 2.7 g Calcium - 37 mg

The most nutritious way to consume cauliflower is steamed. Don't get intimidated by orange, purple or green cauliflower. All three types have the same benefits as white cauliflower. 1 cup equals Protein - 2.2g Calories - 28.6 Carbs - 5.4g Fiber - 2.8g Calcium - 19.8mg

You can eat the entire plant, root and leaves. The turnip root is high in vitamin C and the greens are high in vitamins A, C, E, B6 and K, believed to counter inflammation. Add turnip roots to soup, or mash them. Add them to salads. 1 cup equals Protein - 1.6g Calories - 28.8 Carbs - 6.3g Fiber - 5.0g Calcium - 197mg

Alfalfa sprouts might be little but they sure are powerful. Plus they're quick and easy to grow. They are loaded with Vitamin C, Vitamin K, Iron and more. But because they have been known to carry bacteria, make sure to fully cook alfalfa sprouts if you have a fragile immune system or are pregnant. 1 cup equals Protein - 1.3 g Calories - 8 Carbs - 0.7 g Fiber - 0.6 g Calcium - 10.6 mg

Keep your tomatoes fresher for longer by storing them stem down. When exposed to sunlight the Vitamin C in a tomato will diminish. 1 cup equals Protein - 1.3g Calories - 26.8 Carbs - 5.8g Fiber - 1.8g Calcium - 14.9mg

Zucchini has an abundance of potassium, even more than a banana! The reason zucchini isn't high in calories is that it is made up of 95% water. 1 cup equals Protein - 1.2g Calories - 28.8 Carbs - 7.1g Fiber - 2.5g Calcium - 23.4 mg

Spinach is filled with Vitamin A, Vitamin E, Vitamin K, fiber and protein. The best part about spinach is you can sauté it, blend it or eat it raw! Spinach is best grown in rainy and cool weather. 1 cup equals Protein - 0.9g Calories - 6.4 Carbs - 1.0 g Fiber - 0.6g Calcium - 27.7 mg

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein - 28.6g Calories - 298 Carbs - 17.1g Fiber - 10.3g Calcium - 175mg

Lentils are the only beans that don't have to be soaked before preparing. Lentils can be the star of any dish that needs heft, from soups to burgers. Next time it's Taco Tuesday, try out lentil tacos—they pack a protein punch. 1 cup equals Protein - 17.9 g Calories - 230 Carbs - 39.9 g Fiber - 15.6 g Calcium - 37.6 mg

Dried white beans can be stored for up to three years in a dry, room-temperature location. Which means you can keep them around whenever you need a staple for soups or stews. 1 cup equals Protein - 17.4 g Calories - 249 Carbs - 44.9 g Fiber -11.3 g Calcium - 161 mg

Edamame is a great snack to keep in your freezer. Microwave them and spice them up with a sprinkle of salt, chili powder and red pepper flakes. You'll be enjoying a protein-filled snack that is better than chips. 1 cup (cooked and shelled) equals Protein - 16.9 g Calories - 189 Carbs - 15.8g Fiber - 8.1g Calcium - 97.6mg

As you cook cranberry beans, the unique specks of red that give these legumes their name vanish. Boil the cranberry beans, blend into a spread and use as a delicious dip with veggies for a great protein snack. 1 cup equals Protein - 16.5 g Calories - 241 Carbs - 43.3 g Fiber - 15.2 g Calcium - 88.5 mg

Don't confuse split peas with green peas. Split peas are dried and—surprise— split. Unlike their sweet cousins, these peas must be boiled for 45 minutes before they're ready to eat. Make Ina Garten's easy Parker's Split Pea Soup for a protein-packed lunch. 1 cup cooked Protein - 16.3 g Calories - 229 Carbs - 41.1 g Fiber - 16.3 g Calcium - 27.4 mg

Make sure to soak these beans overnight to get rid of the toxic proteins in the raw bean that is harmful to people and animals. then cook thoroughly before eating. Soaking and cooking the beans will get rid of the harmful proteins. Then, dig in! 1 cup equals Protein - 15.3 g Calories - 225 Carbs - 40.4 g Fiber - 13.1 g Calcium - 49.6 mg

Black "turtle" bean is the technical name for this crowd favorite. The "turtle" part comes from the physical appearance of the shiny exterior shell that protects the bean. 1 cup equals Protein - 15.2 g Calories - 227 Carbs - 40.8 g Fiber - 15 g Calcium - 46.4 mg

As you can see, navy beans are clearly not navy. So where did the name come from? These beans were such an important part of the U.S. Navy diet in the beginning of the 20th century that the beans were named after them. Anchors aweigh! 1 cup equals Protein - 15 g Calories - 255 Carbs - 47.4 g Calcium - 126 mg

Canned pinto beans aren't just a source of protein, but also major fiber. Pinto beans are often used as refried beans because they fall apart when steamed. 1 cup equals Protein - 15.4g Calories - 245 Carbs - 44.8g Fiber - 15.4g Calcium - 78.6mg

What's better than hummus for boosting protein? Not much. Just half a cup delivers 10 grams of protein, which is a good percentage of your daily needs: ranging from 45 to 65 grams, depending on weight, gender and activity level. 1 cup equals Protein - 14.5g Calories - 269 Carbs - 45g Fiber - 12.5 g Calcium - 80.4 mg

Lima beans are often called "butter beans" because of their buttery taste. Famously used in succotash, lima beans can also be used boost the taste of a hearty vegetable soup, or roast them with sweet potatoes as a side dish. 1 cup equals Protein - 14.7 g Calories - 216 Carbs - 39.3g Fiber - 13.2g Calcium - 32mg

Mung beans lack a lot of flavor but are great to add to any dish for crunch and protein. Trade your chickpea-based falafel for a mung bean option to switch things up. Fact: Just Eggs uses mung beans for protein! 1 cup equals Protein - 14.2 g Calories - 212 Carbs - 38.7 g Fiber - 15.4 g Calcium - 54.5 mg

Take the fava beans out of the pod since experts don't recommend eating that part. For freshest taste, only separate the beans from the pods when you 're ready to eat them. 1 cup equals Protein - 12.9 g Calories - 185 Carbs - 33.2 g Fiber - 9.18 g Calcium - 61.2 mg

Who knew little old peas pack a major protein punch? One cup of peas has more protein than one average-sized egg. Yep, you can make a bet and win it. 1 cup equals Protein - 8.6g Calories - 134 Carbs - 25g Fiber - 8.8 g Calcium - 43.2 mg

Peanuts are actually not nuts—they're legumes which grow underground, so they are in the same family as chickpeas, soybeans and lentils. Crazy stunt: Scientists have made diamonds out of peanuts by putting them under enormous pressure. 1 ounce equals Protein - 7.31 g Calories - 161 Carbs - 4.57 g Fiber - 2.41 g Calcium - 26.1 mg

Almonds are part of the cherry, peach, and mango family, since they are a drupe (a fleshy fruit with skin thin and central seed). When you eat a peach or mango, notice how the pit looks similar to an almond. There are over 30 different varieties and eight out of 10 almonds are grown in California. It takes over 1 gallon of water to produce a single almond, or 1900 gallons to grow 1 pound. 1 ounce equals Protein - 6g Calories - 164 Carbs - 6.11g Fiber - 3.5 g Calcium - 76.3mg

Pistachios are one of the oldest nut trees in the world. Humans ate pistachios as early as 7,000 B.C. They spread across the Middle East to the Mediterranean and were viewed as a royal delicacy. 1 ounce equals Protein - 5.72 g Calories - 159 Carbs - 7.7 g Fiber - 3 g Calcium - 29.8 mg

Get ready, because November 23rd is National Cashew Day! The U.S eats over 90% of the world’s cashews. These tree nuts start out as apples. Harvesters then take the seed from the bottom of the apple and before the seed is roasted, it is usually green. Roasting or steaming the cashew neutralizes the oils and makes them safe to eat—meaning raw cashews aren't *truly* raw. 1 ounce equals Protein - 5.16 g Calories - 157 Carbs - 8.56 g Fiber - 0.936 g Calcium - 10.5 mg

Walnuts contain more Omega-3 fatty acids than any other nut, so they are an excellent brain food to boost memory (they even look like little brains!). To keep them fresher longer, store walnuts in the fridge or freezer, since they have a tendency to go rancid quickly. 1 ounce equals Protein - 4.32g Calories - 185 Carbs - 3.89g Fiber - 1.9g Calcium - 27.8mg

Hazelnuts contain healthy doses of fiber, folate and vitamin E. Hazelnut oil is so rich it's used in combination with palm oil for cleaning and polishing wood. We love them with dark chocolate. 1 ounce equals Protein - 4.24 g Calories - 178 Carbs - 4.73 g Fiber - 2.75 g Calcium - 32.3 mg

It is illegal to cut down a Brazil nut tree, which live for up to 500 years. These are like the candy of the nut family since a cup has 876 calories, and each nut is 85% fat and 14% protein. They're rich in selenium, a mineral prized for thyroid support. 1 ounce equals Protein - 4.06 g Calories - 187 Carbs - 3.33 g Fiber - 2.13 g Calcium - 45.4 mg

Pine nut is another type of seed that is clumped in with the nuts. They are so expensive because they are tedious to gather. They grow in the pine cone, but you generally can't consume pine nuts from a pine cone you'd find in your park or backyard as not all pine nuts are edible. Most of the pine nuts you eat come from the stone pine tree in Asia, Europe and North America. 1 ounce equals Protein - 3.88 g Calories - 191 Carbs - 3.71 g Fiber - 1.05 g Calcium - 4.54 mg

French people who settled in New Orleans created the first pecan pie, since pecans are native to the southern US. On average, 78 pecans are used in one pie. There are over 1,000 varieties of pecans, and many are named after Native American tribes. 1 ounce equals Protein - 2.6g Calories - 196 Carbs - 3.93 g Fiber - 2.72 g Calcium - 19.8 mg

Macadamia nuts are actually seeds. It takes 12-15 years for a macadamia tree to grow to its full size. Most of the world’s macadamia nuts come from Hawaii. They are high in carbs and protein, but keep these nuts away from dogs since they make them sick. 1 ounce equals Protein - 2.24 g Calories - 204 Carbs - 3.92 g Fiber - 2.44 g Calcium - 24.1 mg

Chestnuts are the only nut that contains vitamin C. The trees were hit by blight in the nineties and 3 billion trees were eventually wiped out. Chestnuts are used in beer and cake and eaten creamed around the holidays. Chestnut flour is gluten-free, making it a great alternative for cookies, pies and stuffing. 1 ounce equals Protein - 1.19g Calories - 63.5 Carbs - 13.9g Calcium - 5.1mg

The nutrients in a pumpkin seed are actually in the white shell. Bake them in a 300 degree oven with light seasoning or just salt for a minimum of 45 minutes and snack as you carve away. 1 ounce equal Protein - 9.2g Calories - 146 Carbs - 3.8g Calcium - 12mg

Hemp seeds and marijuana come from the same plant, Cannabis sativa. The difference is that they are extracted from different parts of the plant (pot is the leaves, hemp is the seed). Hemp seeds also have .3% traces of THC, the euphoria-producing ingredient in pot, whereas marijuana contains anywhere from .4% and up depending on the strain. 1 ounce equals Protein - 6.3 g Calories - 110.7 Carbs - 1.7 g Calcium - 1.1%

Sunflower seeds come from the middle of the flower head. The type of sunflower seed is based on what sunflower hybrid it comes from. The two types fall under the category oilseed or non-oilseed type. 2 tablespoons equal Protein - 5.4g Calories - 163 Carbs - 6.7g Calcium - 19.6mg

Flax seeds are better digested if they are ground up. Whole seeds are harder to digest because of their shells. Quick tip: If you buy whole seeds, use a coffee grinder to make your own ground flax seeds and store in an airtight container for freshness. 1 ounce equals Protein - 5.1g Calories - 150 Carbs - 8.1 g Calcium - 71.4mg

Sesame seeds can be used as a garnish or in the base of a smooth tahini sauce. Combine 2 cups of sesame seeds with a couple of tablespoons of avocado in a food processor and the product is a tahini to use on a salad or veggies. 1 ounce equals Protein - 4.7g Calories - 158 Carbs - 7.2g Calcium - 277mg

Because they can be used as an egg replacement, chia seeds make vegan baking easy. Combine one tablespoon of chia seeds with two to three tablespoons of water to make a single egg replacement for your next cake or brownies. 1 ounce equals Protein - 4.4g Calories - 137 Carbs - 12.3g Calcium - 177mg

Oats can be used in much more than oatmeal. Make protein oat muffins with oat flower. In Great Britain, Beer is actually made from oats. 1 cup equals Protein - 26.4g Calories - 607 Carbs - 103g Calcium - 84.3mg

Although buckwheat is prepared like a grain, it is technically a seed. You might think buckwheat is off limits if you are gluten-free, but don’t let the name fool you. It is completely gluten-free!. Buckwheat noodles make a great base for an asian salad. 1 cup equals Protein - 22.5g Calories - 583 Carbs - 122g Calcium - 30.6mg

Cornmeal is famously known to be the star ingredient in cornbread, but it can also be used in pancakes. Check out the Minimalist Baker recipe for Vegan Cornmeal Pancakes for your next breakfast. 1 cup (whole-grain, yellow) equals Protein - 9.9g Calories - 442 Carbs - 93.8g Calcium - 7.3mg

Sorghum can be popped just like corn. The process is simple and the product is healthy. To pop: Heat a pan and throw in the tiny sorghum grains. You don’t need to put any oil in the pan but olive oil or avocado oil are tasty choices. 1 cup equals Protein - 21.7g Calories - 651 Carbs - 143g Calcium - 53.8mg

Teff was originally a grass grown in northern Africa, but now you can buy it everywhere. One cup of cooked Teff has 123 mg of calcium, which is the same amount as a 1/2 a cup of cooked spinach. Teff is great in porridge and desserts. Sneak in some protein to your next Vegan Banana Bread recipe with teff flour. 1 cup equals Protein - 9.8g Calories - 255 Carbs - 50.0g

Amaranth is actually a seed but is categorized as a grain for it's starchy consistency. Use it instead of hot cereal or as a warm grain in your salad bowl. 1 cup equals Protein - 9.3g Calories - 251 Carbs - 46.0g Calcium - 116mg

Quinoa belongs to the same family as spinach and beets. The quinoa you grab at the grocery store is actually the seeds from the quinoa plant. Order it in your salad to add fiber, protein and filling grain to your plate. 1 cup equals Protein - 8.1g Calories - 222 Carbs - 39.4g Calcium - 31.5mg

Wild rice is a food to always keep on hand since it doesn’t expire if properly stored in a cool, dry place. Once cooked, wild rice can be refrigerated for one week and frozen for six months. 1 cup equals Protein - 6.5g Calories - 166 Carbs - 35 g Calcium - 4.9 mg

Couscous is technically pasta (who knew?) but is often associated with grains because of its small size. Couscous was traditionally shaped by hand and you can still buy the hand made ones, which are more interesting than the processed shaped ones. 1 cup equals Protein - 5.9g Calories - 176 Carbs - 36.5g Calcium - 12.6mg

Kamut, or Oreintal wheat, is an ancient grain that first came from the area that is now Afghanistan. It has a rich nutty and buttery taste. If you're planning on serving kamut for dinner, make sure you plan ahead, since you need to soak this grain for at least 12 hours, or overnight, before cooking. 1 cup equals Protein - 11.1 g Calories - 251 Carbs - 52.4g