Getting Started, Nutrition

Processed Foods Guide: What to Avoid and What to Add

Table of Contents

Quick Rule of Thumb

Animal Products to Avoid

Vegan Products to Avoid

Animal Products to Limit

Plant-Based Whole Foods to Add

Quick Rule of Thumb

Read ingredient lists! If it has more than 5 ingredients or ingredients you can’t pronounce, it’s probably highly processed/not good for you! Choose foods that look like they do in nature or have minimal, recognizable ingredients.

Animal Products to Avoid

Highly-Processed Meats:

  • Bacon, ham, sausages, hot dogs
  • Deli meats and cold cuts (turkey, roast beef, etc)
  • Pepperoni, salami, chorizo
  • Jerky with added preservatives/sugar
  • Canned meats (spam, potted meat)
  • Chicken nuggets, fish sticks, burgers (breaded/pre-made)

Highly-Processed Dairy:

  • American cheese, cheese spreads, cheese whiz
  • Flavored yogurts with high sugar content
  • Ice cream with artificial ingredients
  • Non-dairy creamers with artificial ingredients
  • Highly processed protein powders with many additives

Other Highly-Processed Animal Products:

  • Imitation crab
  • Fish with heavy breading or sauces
  • Pre-marinated meats with preservatives

Vegan Products to Avoid

Highly-Processed Vegan Products:

  • Vegan meat substitutes (impossible burgers, veggie patties, etc)
  • Vegan cheese with many additives
  • Plant-based nuggets, burgers with long ingredient lists
  • Packaged vegan desserts and sweets
  • Instant flavored oatmeal packets
  • Sugary plant-based milks with additives
  • Refined white bread, pastries, crackers
  • Chips, cookies, candy (even if vegan)
  • Soda and sweetened beverages
  • Boxed cereals with added sugars
  • Instant noodles and packaged meals

Refined/Highly-Processed Grains:

  • White rice, white pasta, white bread
  • Most breakfast cereals
  • Crackers and pretzels
  • Granola bars with added sugars

Animal Products to Limit

Fresh Meats & Fish:

  • Fresh cuts of beef, pork, lamb
  • Whole chicken, turkey (not pre-seasoned)
  • Fresh fish and shellfish
  • Max 3 servings per week if you eat meat

Quality Dairy:

  • Plain Greek yogurt
  • Natural cheeses (cheddar, mozzarella, etc)
  • Milk without additives
  • Max 2 servings daily if you consume dairy

Quality Eggs:

  • Fresh whole eggs
  • 3-4 eggs per week, max 7 per week

Plant-Based Whole Foods to Add

Vegetables:

  • All fresh vegetables
  • Frozen vegetables without sauces
  • Aim for: 3-5 servings daily

Fruits:

  • All fresh fruits
  • Frozen fruits without added sugar
  • Aim for: 2-4 servings daily

Legumes & Minimally Processed Proteins:

  • Dried or canned beans/lentils
  • Plain tofu, tempeh
  • Aim for: 1-2 servings daily

Whole Grains:

  • Brown rice, quinoa, oats
  • Whole grain pasta and bread (unrefined, minimal ingredients)
  • Aim for: 2-4 servings daily

Nuts & Seeds:

  • Raw or dry roasted nuts
  • Seeds (chia, flax, hemp, pumpkin)
  • Aim for: 1 ounce (small handful) daily

Healthy Fats:

  • Avocados
  • Olive oil, Coconut oil
  • Aim for: 1-2 servings daily

Happy Eating!

Nutrition, Wild Life Awareness

Eating Like the Wild: Plant-Based Nutrition Inspired by Herbivore Wisdom

Estimated read time: 2 minutes

Watch a rabbit in your garden and you’ll notice something remarkable… it doesn’t stress about meal planning, count calories, or feel guilty about food choices.

Wild herbivores have mastered intuitive eating, offering us profound lessons about nourishment and satisfaction.

Nature’s Nutritional Wisdom

Wild herbivores follow three key principles that revolutionize how we think about eating:

Seasonal Variety: Deer don’t eat the same plants year-round. They naturally rotate their diet based on what’s available, ensuring diverse nutrition and preventing digestive boredom.

Mindful Consumption: Notice how slowly herbivores chew. This thorough processing aids digestion and triggers natural satiety signals—something we often miss when eating quickly.

Fresh Focus: Wild animals instinctively choose the freshest, most vital plants available. They can sense nutritional quality in ways we’ve forgotten.

Your Herbivore-Inspired Eating Plan

Morning Grazing: Like rabbits who eat most actively at dawn… front-load your day with fresh fruits and vegetables when your digestive fire is strongest.

Seasonal Rotation: Change your staple vegetables every few weeks, mimicking how wild animals naturally vary their diet with the seasons.

Mindful Chewing: Count 20 chews per bite for one meal daily. This simple practice improves digestion and helps you recognize true hunger and fullness.

Fresh First: When grocery shopping, choose the freshest produce available. Trust your senses like wild animals do—avoid anything that doesn’t look, smell, or feel vibrant.

The Wildlife Connection

Every plant-based meal you enjoy supports the ecosystems that wild herbivores depend on. Industrial animal agriculture destroys more wildlife habitat than any other human activity. In contrast, plant-based eating helps preserve wild spaces our animal neighbors need to thrive.

This Week’s Challenge

Visit a local farmers market or pick one new seasonal vegetable to try. Eat slowly and mindfully, imagining the wild animals who enjoy similar plants in nature!

Lifestyle, Nutrition

Understanding Industrial Animal Agriculture’s Impact

Industrial animal agriculture, also known as factory farming, is a modern method of raising livestock characterized by high animal density, confinement, and reliance on concentrated feed.

These operations, formally called Concentrated Animal Feeding Operations (CAFOs), raise large numbers of animals in confined spaces, often indoors, and prioritize maximizing production and minimizing costs.

This system, while efficient, raises significant ethical, environmental, and public health concerns. Here’s a more detailed look:

Key Characteristics:

High Animal Density: Large numbers of animals are confined in relatively small spaces, often in cages or pens. 

Confinement: Animals are typically kept indoors and not allowed to graze or forage freely. 

Concentrated Feed: Animals are primarily fed with purchased or grown feed, rather than grazing on pasture. 

Mechanization: Industrial animal agriculture often utilizes mechanized feeding and manure management systems. 

Ethical Concerns:

Animal Welfare: The confined and crowded conditions can lead to various health problems for the animals, such as lameness, respiratory issues, and infectious diseases. 

Cruel Practices: Industrial farming methods often involve painful procedures like debeaking, tail docking, and castration without anesthesia. 

Lack of Stimulation: Animals are deprived of natural behaviors like foraging, grazing, and social interaction, leading to boredom and stress. 

Environmental Impacts:

Water Pollution: CAFOs generate large amounts of manure, which can contaminate waterways with excess nutrients, pathogens, and antibiotics. 

Air Pollution: Industrial animal operations release various air pollutants, including ammonia, hydrogen sulfide, and greenhouse gases like methane and nitrous oxide. 

Deforestation: The production of feed crops for CAFOs contributes to deforestation, as land is cleared for agriculture. 

Greenhouse Gas Emissions: Animal agriculture contributes significantly to global greenhouse gas emissions, primarily through methane from livestock and nitrous oxide from manure management. 

Resource Depletion: Industrial animal agriculture requires large amounts of water, land, and energy for feed production and animal management. 

Public Health Concerns:

Antibiotic Resistance: The widespread use of antibiotics in industrial animal agriculture contributes to the development of antibiotic-resistant bacteria, which can pose a threat to human health. 

Disease Transmission: The crowded and unsanitary conditions in CAFOs can facilitate the spread of infectious diseases, including zoonotic diseases that can jump from animals to humans. 

Food Safety: Contamination of meat and other animal products with harmful bacteria and other pathogens can occur during the slaughtering and processing of animals raised in CAFOs. 

In conclusion, industrial animal agriculture, while efficient in some ways, raises serious ethical, environmental, and public health concerns that warrant careful consideration and potential policy changes to promote more sustainable and humane food systems.

Keep on reading: How Plant-Based Diets Protect Wildlife and Ecosystems

Easy Recipes

4 Vegan Party Dishes Plus Non-Alcoholic Drink Ideas

Just in time for New Years Eve celebrations whether you’re going out, staying at home, or heading into work!

In this post, we’ll share four of our favorite dish recipes, plus some refreshing non-alcoholic drink ideas. As always we’re keeping things quick, easy, and delicious.

1. Cheese Board (2-3 of each)

  • Fruit (apples, grapes, clementines)
  • Nuts (candied pecans, almonds)
  • Multi grain crackers
  • Vegan cheese

2. Taco Salad

  • Coconut yogurt
  • Taco seasoning
  • Black beans
  • Pico de gallo
  • Shredded lettuce
  • Tortilla chips
  • Sliced loaf of bread

3. Veggie tray

  • Celery sticks
  • Baby carrots
  • Grape tomato

4. Hummus

  • 2-3 types of beans (kidney, pinto, chickpea)
  • Diced tomato
  • Salt & pepper
  • Lemon juice

Bonus: Fun Non-Alcoholic Drink Options

  • LMNT mocktail
  • Sparkling water
  • Lemon & mint water
  • Coffee or tea
  • Coconut water
  • Kombucha
  • Olipop soda
  • Protein shake

✨ Hope you enjoyed these party dish ideas! What’s your favorite dish to make for a party? Share with us in the comments below! ✨

Easy Recipes

Rice, beans, veg, and greens


Rice, beans, veg, and greens

🌿 Ingredients: jasmine rice, spicy beans with olives, celery, baby carrots, green pepper, spinach, black pepper

A simple, well-balanced meal that will leave you feeling full and satisfied.

PRO TIP: Cook up rice and beans in bulk to make meal time quicker 🙂

Inspired to create your own dish?
Plant-Based Meal Guide

Need some tips for food shopping?
How to (healthy) Food Shop

Looking for a free meal plan?
CC’s Plant-Based Meal Plan

Need a place to start?
Healthy Kitchen 101

Ready for some more easy recipes?
Comfort Foods: Plant-Based Alternatives

Easy Recipes, Nutrition

Healthy Kitchen 101

Out with the old! Now’s the time to go through your kitchen cabinets and fridge. We’re looking to get rid of anything old or unhealthy. Check your expiration dates and labels. Throw away anything expired and donate anything you won’t use or has whack ingredients that you shouldn’t be eating.

We prefer our labels to include ingredients that are natural. If you can’t pronounce it or don’t know what a certain ingredient is, ya probably shouldn’t be eating it – that’s our point of view! The fewer ingredients the better if you’re going to opt for something with not-so-natural ingredients.

Remember that whole-foods are the way to go!!! So keep those fresh fruits, vegetables, grains, and nuts on hand always.

Easy Healthy Recipes

Quick vegan bowl recipe:

rice, beans, chopped veg, peanuts, spinach (whole-foods) with hummus and tahini (labeled)

Pasta primavera:

1 ingredient pasta noodles with pasta sauce (homemade with whole-foods or labeled), chopped vegetables and spinach (whole-foods), with nutritional yeast (labeled)

Cupcakes:

Bananas and oats (whole-foods) with 1-2 ingredient peanut butter and 1 ingredient maple syrup (labeled)

As you can see, the bulk of these recipes are whole-foods with labeled ingredients assisting with added flavor, texture, and nutrients.

Wrapping Up

If you are looking to be healthy and fit – a huge component of the transformation is your eating lifestyle. What types of food are you eating and are they compounding your results upward or downward?

It’s simple. Purge your space and give your cabinets and fridge a good wipe down. Get prepped to bring in new types of food into your space. Check out Pinterest if you need inspiration.

Here’s a Food Shopping List we made for ya!

And some Easy Recipes to keep on hand for when you need it.


x Corie