Whole grains provide a whole host of complex carbs, which lend lots of energy while helping to keep blood sugar balanced. They’re also rich in B vitamins (all that folate!) and minerals such as magnesium and selenium, and some, like quinoa, are stellar sources of protein, too. Whole grains such as oats and brown rice are earthy and grounding and serve as a hearty, nourishing center to a balanced meal. Buy your grains in bulk and store them in airtight glass jars once you get home.

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Pasta is good, but whole wheat or high fiber pasta is better.

While traditional semolina pasta is undoubtedly delicious, its status as a refined carbohydrate means it’s not as nutrient dense as other options. More nourishing noodles made from quinoa, beans or legumes, are full of protein, that good-for-you fiber.

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Get friendly with legumes. These filling, fiber-rich staples are powerhouses of protein and minerals. Legumes are a great transition food on your way to going more plant-based: They’re an easy way to incorporate plant foods while you’re working on reducing your animal protein intake. Add lentils to your beef Bolognese, swap ground turkey for black beans in your fave chili, and pile on the refried beans instead of chicken in your tacos.

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Nuts and seeds are an excellent source of heart-healthy plant-based fats and can lend creaminess or crunch, depending on the usage. Always purchase nuts in their natural state: raw and unsalted, then roast, toast, salt or season to your liking in small batches at home: this preserves their fatty acids for longer. Buy in bulk and store half in the freezer to prevent them from going rancid.

We’re lucky to live in a modern world full of plant-based and nut milks, and finding your favorite is just a matter of personal preference. They’re pretty easy to DIY, but there’s also a wide range of shelf-stable or refrigerated options or even jarred milk bases, where you just add water.

Oil is controversial: Some say, don’t fear the fat: it’s super healthy for hormone balance, necessary for the absorption of vitamins such as A, E, D and K, and is essential for fighting inflammation, supporting brain and eye health, and for strong hair, skin, and nails. Fat is also a prime source of energy, containing the most calories per gram of any food.

Transform bland to bold with Borealle Blends- fo all natural, plant-based tasty sauces. Just add water. Yum.

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