Jump-Start Guide to

a Life Full of Zest

20 Ways to Jump Start Your Health

1. Embrace more plant-based: make the shift towards eating more foods of
plant origin, whenever possible. This is beneficial for the environment, for your
health, and for the animals.

2. Add, add, add: when making this shift, think of foods and ingredients you are
adding to your overall intake, instead of focusing on what you are taking away.

3. Adopt the 80/20 or 90/10 philosophy: a balance between good and

good for you. Eating well 90% of the time, and giving yourself permission to eat
treat foods 10% of the time allows for a healthy mindset and sustainable practice.

4. Ditch the diet: if diets worked, we wouldn’t have obesity epidemics. Ditch the
false belief in quick fixes and instead focus on gradual, long-term lifestyle
improvements.

5. Eat in company: when possible, eat in the company of others; if alone eating
alone, avoid distractions such as TV and computer when possible.

6. Stay hydrated: carry a small water bottle with you and continually sip
throughout the day. Flavour your water with fruit, drink teas, enjoy plant-milk lattes
and soups, and enjoy fresh fruits to increase your fluid intake.

7. Increase fiber: luckily, the plant-based lifestyle already boosts fiber. It is found
in vegetables, fruits, grains, beans, lentils, seeds, and nuts. Make sure to drink
enough water so the fiber can help to keep you regular.

8. Whole foods: when possible, limit eating foods that are bagged, boxed, or
canned. There are exceptions to this, including bagged/boxed/canned items that
contain whole-food ingredients only, such as bagged frozen peas, boxed steel cut
oats, and canned pure tomato sauce or beans. Ditch foods that include artificial
ingredients, including artificial sweeteners, preservatives, fillers, colours, etc.

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9. Oils/fats: limit added oils, such as coconut, sunflower, olive, and vegetable oils;
but don’t be afraid of fat. Aim for whole-food sources of fats over oils when
possible, such as olives, avocados, coconut meat and canned coconut milk, nuts
and nut butters (peanut butter, almond butter), seeds and seed butters (tahini =
sesame seed butter).

10. Omega Fats: include ground flax seeds, chia seeds, walnuts, and/or hemp
seeds daily for your omega. Omega supplements are generally not needed. To
learn more, read this PUL article.

11. Supplements: if following a vegan lifestyle, a Vitamin B12 supplement is

recommended. Living in a colder climate during fall and winter months? Then a
Vitamin D supplement is recommended as well. If you’re curious about omega-3,
we’ve written an article about it on the blog. Otherwise, supplements are generally
not needed. For more information, see your doctor or dietitian.

12. Choose organic: it’s true that purchasing all foods organic can get expensive. If
possible, aim to purchase foods organically if they are from the Dirty Dozen list -
this is a list of food that are most heavily affected by pesticide use.

13. Batch prep: meal prep one day per week (or two days if possible). Batch cook
grains for the week, chop vegetables, portion snacks, make a large enough meal to
freeze extras for leftovers to enjoy later.

14. Grocery list: keep a grocery list on-hand so trips to the store are less daunting.
When you notice an ingredient running low, get in the habit of adding this to your
list. Running low on fresh produce is often what leads us to reach for convenience
foods instead. Stick to the grocery list when at the store, but allow for one or two
“impulse purchases”. See below for printable lists you can post on your
fridge.

15. Plant-based proteins: aim to include plant-based proteins in each meal, and
some snacks; this includes beans, lentils, hummus, tofu, tempeh, soy-based meat
replacements, seeds and seed butters, as well as nuts and nut butters. Gradual
introduction of beans and lentils helps avoid the associated bloating that may
result. Start with adding a couple spoons a day, then after a week increase to a
quarter cup, and so on. For more information on plate-based protein sources,
read this PUL article.

16. Dairy alternatives: aim for at least 2 servings of dairy alternatives per day.
One serving is about 1 cup (250 mL). Plant-based alternatives include milks and
yogurts made from soy, almond, rice, oats, and coconuts. Check the label to make
sure they are fortified with calcium (~100 mg calcium per 100 mL plant-based milk
or 100 g plant-based yogurt).

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17. Limit refined sugars: as mentioned with oils, limit the refined foods when
possible. Allow for it sometimes, in keeping with the 80/20 or 90/10 guideline
mentioned above. Instead, sweeten with whole-food ingredients such as dates,
dried fruit, and fresh fruit. Avoid artificial sweeteners entirely, when possible.

18. Befriend frozen: frozen fruits, vegetables, and grains, such as bread, ensure
ingredients are on hand for quick meal preparation. Keep ripe, peeled, and frozen
bananas in the freezer at all times to make smoothies, to add to oatmeal, or to
blend into a sweet banana-sorbet dessert. Freeze ripe fruit that won’t be eaten
before it spoils. Store leftover soups in the freezer to enjoy later.

19. Sleep It Off: lack of sleep poorly affects decision-making and alters
metabolism. Aim for no less than 6 hours a night, ideally 8 hours.

20. Sweat It Out: it's not only about the food. Regular activity is key to mental
health and helps with making better choices. Starting with 5 minutes a day is
better than no minutes a day. Sitting for most of the day? Sitting is the new
smoking. Try to get up at least once every hour to get the blood circulating, even if
for a moment. Grab some water, step outside for some fresh air, or simply stretch
your arms and legs.

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 Grocery List: Comprehensive
Fresh vegetables Plant proteins Canned goods Spices
Asparagus Beans • Type: _______________ Beans • Type: _______________ Allspice
Beetroot Edamame Coconut milk Bay leaves
Bell peppers Falafel Corn Basil
Bok choy Hummus Lentils • Type: _______________ Black pepper
Broccoli Lentils • Type: _______________ Peas Cardamom pods
Brussels sprouts Mock meat replacement Pumpkin Cajun
Cabbage • Type: _______________ Nuts • Type: _______________ Tomatoes, whole or diced Cayenne pepper
Carrots Nut butter • Type: _______________ Tomato paste Chili powder
Cauliflower Peas Cinnamon, ground and sticks
Celery Seeds • Type: _______________ Cloves
Coriander/cilantro Seitan Coriander, ground and whole
Corn Tahini Condiments Cumin, ground and whole
Cucumbers Tempeh Curry powder
Eggplant Tofu • Type: _______________ BBQ sauce Dill
Garlic Vegan garden burgers Chutney • Type: _______________ Fennel seeds
Ginger Hot sauce • Type: _______________ Fenugreek seeds
Green beans 
 Hoisin sauce Garam masala
Herbs, fresh • Type: _____________ Jam/jelly/preserves Garlic powder
Jalapeño peppers Dairy alternatives* Ketchup Ginger, ground
Kale Lemon/lime juice Italian mix
Leafy greens • Type: _____________ Plant-milk • Type: _______________ Miso paste Mint
Leeks Plant-yogurt • Type: ____________ Mustard Nutmeg, ground
Mushrooms • Type: _____________ Relish Onion powder


Onions • Type: _______________ Salad dressing • Type: ____________ Oregano
Potatoes • Type: _______________ Salsa Paprika powder
Sprouts • Type: _______________ Grains Soy sauce, low sodium Pumpkin pie spice
Squash • Type: _______________ Barley Red pepper flakes
Tomatoes Bread • Type: _______________ 
 Rosemary
Yams • Type: _______________ Buckwheat Sage
Zucchini Couscous Baking goods Saffron
Crackers Salt (iodized)
Agave syrup

 Quinoa Star anise
Baking soda Tarragon
Millet Baking powder
Fresh fruit Noodles • Type: _______________ Chocolate, dairy-free
Turmeric, ground
Pasta • Type: _______________ Thyme
Apples • Type: _______________ Cocoa powder, unsweetened
Popcorn kernels Flour • Type: _______________
Avocados
Bananas Rice • Type: _______________ Maple syrup
Rice cakes Sugar • Type: _______________
Berries • Type: _______________
Figs Rolled oats Vanilla extract Kitchen supplies
Grapefruits Steel-cut oats Yeast
Tortillas or taco shells Aluminum foil
Grapes Baking/parchment paper
Kiwis 


 Dish cloths
Lemons Dish soap
Limes
Pantry Beverages Dish sponges/scrubbers
Mangoes Garbage bags
Coconut water
Melons • Type: _______________ Applesauce Paper towels
Nectarines Coffee • Type: _______________
Artichoke hearts Juice • Type: _______________
Oranges Bouillon cubes 

Papayas Kombucha
Dried coconut flakes Sparkling water
Peaches Dried fruit • Type: _______________ Personal care
Tea • Type: _______________
Pears Kimchi
Pineapples Nori sheets Vitamin B12

 Vitamin D
Plums Nutritional yeast
Oil • Type: _______________ Impulse purchase #1

 Olives • Type: _______________
Snacks Impulse purchase #2
Pasta/marinara/tomato sauce Baby carrots
Frozen foods Pizza sauce Crackers/pretzels 


Dairy-free ice cream/sorbets Pickles Dried fruit

Frozen fruits • Type: _____________ Rice paper Granola bars, dairy-free Notes
Frozen veggies • Type: __________ Sauerkraut Gum ____________________________

Sun-dried tomatoes Nuts/seeds • Type: _______________ 

Vinegar • Type: _______________ Popcorn ____________________________



Potato/corn chips ____________________________

Rice cakes 

____________________________

* Look for calcium-fortified dairy 

alternatives (check the label) ____________________________



____________________________



____________________________
 Grocery List: Essentials
Fresh vegetables Plant proteins Pantry Spices
Bell peppers Almond butter Bouillon cubes Basil
Broccoli Beans Dried fruit Black pepper
Carrots Chia seeds Nutritional yeast Chili powder
Corn Chickpeas Oils Cinnamon, ground
Cucumbers Edamame Olives Cumin, ground
Garlic Flax seeds, ground Pasta/tomato sauce Curry powder
Ginger Hummus Vinegars Garam masala
Leafy greens Lentils Garlic powder
Mushrooms Nuts 
 Onion powder
Onions Peanut butter Oregano
Potatoes Peas Canned goods Paprika powder
Tomatoes Seeds Beans Rosemary
Yams Tahini Coconut milk Salt (iodized)
Zucchini Tofu Corn Turmeric, ground
Lentils Thyme

 
 Tomatoes
Tomato paste 

Fresh fruit Dairy alternatives*
Apples Plant-based milk* 

Kitchen supplies
Avocados Plant-based yogurt* Aluminum foil
Bananas Baking goods Baking paper
Berries 
 Dish cloths
Agave syrup
Lemons or limes Dish soap
Grains Baking soda
Oranges Dish scrubbers
Baking powder
Peaches Garbage bags
Bread Chocolate, dairy-free
Pears
Quinoa Cocoa powder
Pineapples 

Noodles Flour

 Pasta Maple syrup Personal care
Rice Sugar
Frozen foods Rolled oats Vanilla extract Vitamin B12
Steel-cut oats Vitamin D
Frozen fruits Tortillas or taco shells 
 Impulse purchase #1
Frozen veggies Impulse purchase #2

 Beverages


Condiments Tea
Notes
Hot sauce 

____________________________

Ketchup 

Soy sauce Snacks ____________________________



____________________________

Baby carrots 

____________________________

Crackers 

____________________________

Dried fruit 

Granola bars, dairy-free ____________________________
* Look for calcium- 

Gum ____________________________

fortified dairy alternatives Nuts/seeds ____________________________

(check the label) Rice cakes 

____________________________



____________________________



____________________________



____________________________
 Grocery List: Themed Meals
Burger Chili Nourish bowl Pasta
Garlic Bell peppers Avocados Asparagus
Leafy greens • Type: _____________ Carrots Beetroot Basil, fresh
Mushrooms • Type: _____________ Coriander/cilantro Bell peppers Bell peppers
Onions • Type: _______________ Corn Bok choy Broccoli
Parsley Garlic Brocoli Coriander/cilantro
Potatoes or yams Jalapeño peppers Carrots Garlic
Tomatoes Mushrooms • Type: _______________ Cauliflower Kale or spinach
Onions • Type: _______________ Coriander/cilantro Mushrooms • Type: _____________
Garden plant-based burgers Sweet potatoes Corn Onions • Type: _______________
Beans • Type: _______________ Tomatoes, diced (fresh or canned)
 Garlic Oregano, fresh
Nuts/seeds • Type: ______________
 Green beans Parsley
Beans (black, kidney, pinto)
 Potatoes or yams or squash
Kale or spinach
Burger buns Tomatoes
Rice • Type: _______________
 Limes or lemons
Bread crumbs Zucchini
Mushrooms • Type: ______________
Rice (if making own burgers) 
 Tomato sauce Onions • Type: _______________
Oil • Type: _______________
 Potatoes or yams Nuts • Type: _______________
BBQ sauce
Hot sauce Sprouts • Type: _______________ Tofu, firm and seasoned 

Black pepper Squash • Type: _______________
Ketchup Chili powder Almond milk
Mustard Zucchini 

Cumin, ground
Oil • Type: _______________ Pasta • Type: _______________

Garlic powder Beans • Type: _______________
Relish Onion powder Hummus
Pickles 
 Artichoke hearts
Oregano, dried Lentils • Type: _______________
Paprika Balsamic vinegar
Black pepper Tofu • Type: _______________
Hot sauce
Cajun Red pepper flakes Seeds • Type: _______________
Lemon or lime juice
Chili powder Tahini 

Nutritional yeast
Cumin, ground Oil • Type: _______________
Rice or quinoa • Type: ____________

Garlic powder Curry Olives • Type: _______________
Onion powder Bouillon cubes Pasta/marinara/tomato sauce
Paprika Carrots Hot sauce Sun-dried tomatoes
Cauliflower
Kimchi

 Coriander/cilantro Miso paste Basil , dried
Eggplant Nutritional yeast Black pepper
Garlic Oil • Type: _______________
Burrito/fajita/ Ginger Olives • Type: _______________
Cayenne pepper
Mushrooms • Type: _______________ Chili powder
quesadilla/taco Onions • Type: _______________
Sauerkraut 
 Garlic powder
Italian mix
Avocados Parsley Spice #1• Type: _______________
Potatoes • Type: _______________ Onion powder
Bell peppers Spice #2• Type: _______________
Oregano, dried
Coriander/cilantro Spinach
Tomatoes, diced (fresh or canned)
 Paprika
Corn
Red pepper flakes
Garlic
Chickpeas Rosemary
Jalapeño peppers Oatmeal
Lentils • Type: _______________ Tarragon
Iceberg lettuce
Peas 
 Thyme
Limes Apples
Mushrooms • Type: _____________ Rice • Type: _______________
 Bananas
Onions • Type: _______________
 Berries • Type: _______________
Bouillon cubes Mangoes
Beans (black, kidney, pinto) Chutney • Type: _______________ Peaches
Tofu, firm
 Coconut milk, whole- or low-fat Pears 

Notes
Oil • Type: _______________ ______________________________

Rice • Type: _______________ Plant-based milk 

Tomato sauce or paste 
 ______________________________

Tortilla or taco shells 
 Plant-based yogurt 
 

Allspice ______________________________

Hot sauce Almond butter or peanut butter 

Cardamom pods
Salsa Flax seeds, ground ______________________________

Chili powder 

Guacamole Nuts • Type: _______________
Cinnamon ______________________________

Oil • Type: _______________
 Seeds • Type: _______________
 

Coriander, ground or whole ______________________________

Chili powder Cloves, ground or whole 

Rolled oats ______________________________

Cumin, ground Cumin, ground or whole 

Steel-cut oats 

Garlic powder Curry powder ______________________________



Onion powder Fenugreek seeds Chocolate, dairy-free ______________________________

Garam masala Cocoa powder, unsweetened 

Garlic powder ______________________________

Jam/jelly/preserves 

Ginger powder Maple syrup ______________________________

Onion powder 

Vanilla extract 
 ______________________________
Paprika powder
Cinnamon 

Turmeric powder ______________________________

Pumpkin pie spice 

______________________________



Grocery List: Themed Meals Continued
Pizza Roasted veggie Stuffed veggie Soup & salad
Basil, fresh wraps (bell pepper/ Asparagus
Bell peppers Apples
Avocados
Coriander/cilantro
Bell peppers
potato) Avocados
Eggplant Berries
Garlic Cucumbers Avocados Beetroot
Mushrooms • Type: _____________ Eggplant Bell peppers Bell peppers
Onions • Type: _______________ Jalapeño peppers Broccoli Broccoli
Oregano, fresh Leafy greens • Type: _____________ Coriander/cilantro Brussels sprouts
Mushrooms • Type: ______________ Corn
Potatoes or yams or squash Carrots
Spinach Onions • Type: _______________ Garlic Celery
Tomatoes Potatoes or yams Leafy green • Type: ______________ Corn
Zucchini Tomatoes Mushrooms • Type: ______________ Cucumbers
Zucchini 
 Onions • Type: _______________ Figs
Nuts/seeds • Type: ______________ Potatoes/yams • Type: ___________ Garlic
Beans • Type: _______________
Tofu, firm and seasoned Squash • Type: _______________ Ginger
Falafel Tomatoes
Hummus 
 Green beans
Pizza crust Zucchini Leafy greens • Type: ____________
Tortillas or pita bread 
 Tortillas or pita bread 
 Leeks
Beans • Type: _______________ Lemons or limes
Artichoke hearts BBQ sauce Edamame Mushrooms
Hot sauce Hot sauce • Type: _______________ Lentils • Type: _______________ Onions • Type: _______________
Nutritional yeast Oil • Type: _______________ Nuts/seeds • Type: _______________ Pomegranates
Oil • Type: _______________ Olives • Type: _______________
 Tahini Potatoes/yams • Type: __________
Olives • Type: _______________ Tofu, firm and seasoned Radishes
Pizza/tomato sauce Basil
Squash • Type: _______________
Sun-dried tomatoes Cajun Couscous or quinoa or millet Tomatoes
Curry powder Rice • Type: _______________
 Zucchini 

Basil , dried Garlic powder
Garlic powder Onion powder Artichoke hearts Beans • Type: _______________
Italian mix Oregano Hot sauce • Type: _______________ Lentils • Type: _______________
Onion powder Paprika powder Oil • Type: _______________ Nuts/seeds • Type: ______________
Oregano, dried Rosemary Olives • Type: _______________ Peas 

Paprika powder Sun-dried tomatoes
Red pepper flakes Tomato paste or sauce 
 Barley
Couscous
Spice #1• Type: _______________ Quinoa
Stir-fry Spice #2• Type: _______________ Millet
Bell peppers Wild rice 

Pho/ramen Bok choy
Broccoli Bouillon cubes
Basil, fresh
Cabbage • Type: _______________ Sushi/salad roll Coconut milk, whole or low-fat
Bok choy Oil • Type: _______________
Broccoli Carrots
Coriander/cilantro Asparagus Olives • Type: _______________
Carrots
Garlic Avocados Salad dressing • Type: __________
Chili peppers
Ginger Beetroot Sauerkraut
Garlic
Green beans Bell peppers Sun-dried tomatoes
Ginger Vinegars • Type: _______________

Limes Carrots
Green onions/scallions
Mushrooms • Type: ______________ Cucumbers
Limes Bay leaves
Onions • Type: _______________ Mangoes
Mushrooms • Type: _____________ Garlic powder
Sprouts • Type: _______________ Mushrooms
Onion • Type: _______________ Onion powder
Sweet potatoes or yams
Sprouts • Type: _______________
 Spice • Type: _______________
Edamame Green beans
Leafy green • Type: ______________ Spice • Type: _______________
Edamame Seitan
Mushrooms • Type: ______________ Spice • Type: ______________
Tofu, extra firm 
 Tempeh , seasoned/marinated
Tofu, firm and seasoned Onions • Type: _______________
Ramen or rice noodles 
 Potatoes or yams
Noodles • Type: _______________
Bouillon cubes Peanut butter
Chili sauce • Type: _______________ Rice • Type: _______________

Tofu, firm and seasoned/smoked 

Notes
Miso paste Hot sauce • Type: _______________ ______________________________

Oil • Type: _______________ Hoisin sauce Rice or quinoa • Type: ___________
 

Rice vinegar ______________________________

Sesame oil 

Sesame oil Ginger, pickled
Soy sauce ______________________________

Soy sauce 
 Hot sauce 

Oil • Type: _______________
 Miso paste ______________________________



Cinnamon sticks Chili powder Nori sheets ______________________________

Cloves, whole Rice paper 

Garlic powder ______________________________

Ginger, dried Ginger, ground Rice vinegar 

Star anise Wasabi ______________________________

Onion powder
______________________________
 Easy Baking Recipe Substitutions
Egg replacement
* Replace 1 egg with:
1 Tbsp (7 g) ground flax seeds + 3 Tbsp (45 mL) water; mix and let sit for 5 minutes to gel
1 Tbsp chia seeds (10 g) + 3 Tbsp (45 mL) water; mix and let sit for 15 minutes to gel
1/2 mashed ripe banana
• Tip: cream with sugar
1/4 cup (60 mL) unsweetened applesauce, canned pumpkin or pureed prunes
• Tip: add to wet ingredients
3 Tbsp (45 mL) peanut butter or other nut butter

Buttermilk replacement
* Replaces buttermilk 1:1 with:
1 cup (240 mL) plant-based milk + 1 tsp (5 mL) lemon juice, white vinegar, or apple cider vinegar
• Tip: let sit for 5 minutes, then whisk until bubbles form

Butter replacement
* Replace 1 cup butter with:
3/4 cup (180 mL) nut or seed butter + 1/4 cup (60 mL) vegetable oil mixed
3/4 cup full-fat coconut milk ‘cream’
• Tip: refrigerate the can overnight. The fat separates from the water, creating a cream layer on top.
This ‘cream’ replaces butter.
1 cup (250 mL) coconut oil

Oil replacement
* Replace 1 cup oil with:
1 cup (250 mL) applesauce, unsweetened
1 cup (250 mL) fruit puree (apricot, banana, peach, pear, prune, pumpkin, squash)
• Tip: to make prune puree, blend 1 cup (125 g) dried prunes + 2 Tbsp (30 mL) water in a food
processor
• Tip: consider decreasing added sugar in the recipe slightly as the fruit puree itself adds natural sugars
1 cup peeled, shredded zucchini
3/4 cup roasted, pureed beets
• Tip: use only in chocolate baked desserts, as the chocolate masks the taste of the beets
• Tip: roast beets at 375°F (190°C) for about 1 hour, until fork tender
3/4 cup mashed, ripe avocado
• Tip: use only in chocolate baked desserts, as the chocolate masks the taste of the avocado

Ice cream replacement

* Replace ice cream with:
Frozen banana, blended in food processor
• Tip: vary the flavour by blending with fresh/frozen berries, cocoa, maple syrup, cinnamon, vanilla
• Tip: to make more firm, place the blended product back in the freezer for 1 hour before serving
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 Grain to Water Ratio
Barley 1 cup grain to 3 cups water

Bulgar 1 cup grain to 2 cups water

Couscous 1 cup grain to 1+⅓ cups water

Quinoa 1 cup grain to 2 cups water

Millet 1 cup grain to 1+½ cups water

Oats (old-fashioned) 1 cup grain to 2 cups water and/or plant-based milk

Oats (steel-cut) 1 cup grain to 3 cups water and/or plant-based milk 

(if not soaked in water the night before)
1 cup grain to 2 cups water and/or plant-based milk
(if soaked in water the night before)

Rice (brown) 1 cup grain to 2 cups water

Rice (long-grain) 1 cup grain to 2 cups water

Rice (short-grain) 1 cup grain to 1+¾ cup water

Temp Conversions Measurements

Fahrenheit Celsius Measurement Half recipe Double recipe

500° 260° 1 cup = 240 mL = 8 fl oz 1/2 cup 2 cups

475° 245° 3/4 cup = 180 mL = 6 fl oz 1/4 cup + 2 Tbsp 1+1/2 cups

450° 235° 2/3 cup = 160 mL = 5 fl oz 1/3 cup 1+1/3 cups

425° 220° 1/2 cup = 120 mL = 4 fl oz 1/4 cup 1 cup

400° 205° 1/3 cup = 80 mL = 3 fl oz 2 Tbsp + 2 tsp 2/3 cup

375° 190° 1/4 cup = 60 mL = 2 fl oz 2 Tbsp 1/2 cup

350° 180° 1 Tbsp = 3 tsp = 15 mL 1.5 tsp 2 Tbsp

325° 160° 1 tsp = 5 mL 1/2 tsp 2 tsp

300° 150° 1/2 tsp = 2.5 mL 1/4 tsp 1 tsp

275° 135°

250° 120°

225° 107°

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