Fats, Sweets use sparingly (choose liquid oils)
Sweets, Soy Butter, Soy Cream, Vegetable Oil, Olive Oil, Coconut
Fortified Dairy Substitutes 1-2 cups
Almond Milk, Cashew Milk, Soy Milk, Soy Yogurt
Beans, Seeds 1-2 cups, Nuts 1-2 oz
Tofu, Peanut Butter, Almond Butter, Nuts, Legumes
Wholes Grains 3-5 cups
Oats, Kamut, Corn, Rice, Bread, Amaranth, Pasta, Rye, Barley, Millet, Spelt, Noodles
Veggies 2-4 cups
Green Leaf vegetables, Carrot, Cucumber, Corn, Radish, Beetroot, Brinjal, Potato, Capsicum, Cabbage, Tomato, Onion, Mushroom, Lady finger
Fruit 1-3 cups
Banana, Apple, Pineapple, Grapes, Watermelon, Muskmelon, Strawberry, Berries, Guava, Orange, Peach, Pears
Water: 8 Cups (more if active). All servings are daily.
Source: www.veganfoodpyramid.com
