Over the years, I have converged to a 'plant-based food system' for myself. I have "two and a half meals" every day: breakfast in the morning, lunch in the afternoon and fruits at 4:30pm.
My morning cereal has grains + berries + fruits + seeds + nuts + misc items.
Grains for breakfast
** Steel cut oats from bulk section in Costco
* Amaranth from bulk section in Costco - I wish more Indians knew about amaranth (it's called 'Ramdana' in North India) - it's an awesome grain whose texture resembles that of semolina.
* Teff (sometimes) from Amazon (Red Mill)
* Dalia (cracked wheat) from Madras Groceries
* Semolina (not sure if this healthy - it's probably not 'whole grain')
1) A friend of mine mixes amaranth + teff + quinoa for a watery porridge in the morning.
2) There are many ways to prepare steel cut oats.
3) Sprouting: Many people eat sprouted beans. Manthena Raju from Anuradha Paudwal also recommends sprouted grains. I don't sprout. Some of the grains sold in the market have been irradiated, so they don't sprout.
A2) Berries for breakfast
** Frozen blueberries from Costco (if not available, then buy from Trader Joe's)
* Frozen berry mix from Costco
Notes: There's something special about berries; they are one of the 12 items in Dr Greger's Daily Dozen.
A3) Fruits for breakfast
** Any fruit available in Farmers Market - no guidelines that I'm aware of. I generally eat the most common fruits: bananas, apples, oranges, pears and grapes. When available, I buy honeydew, papaya, mango, persimmon, pineapple, pomegranate and so on.
A4) Seeds for breakfast
** Flax seeds from Amazon (must be ground)
** Chia seeds from Amazon (ideally, should be soaked for at least 10 mins before mixing in cereal)
** Hemp seeds from Amazon (need to be stored in fridge after opening)
* Sunflower seeds from Whole Foods
* Pumpkin seeds from Whole Foods
* Sesame seeds from Whole Foods
* Fenugreek seeds from Madras Groceries (24 Mantra - organic) -- this will make the morning cereal somewhat bitter but I couldn't feel the bitterness from Day 2 onwards.
Notes: If buying in small quantities, try the bulk section in Whole Foods or other grocery stores. If buying in large quantities, try Costco / Amazon.
A5) Nuts for breakfast
** Walnuts, almonds, pecans, cashew, macademia from Whole Foods / Costco / Trader Joe's - whichever has cheapest. For mixing them well in morning cereal, it would help to crush them into small sized pieces and mix them together.
* Dried fruits (raisins, dried apricots, and so on) are okayed by Dr Greger but I avoid them (except dried figs) - I prefer to eat real fruits. Dried fruits are awesome for backpacking trips where real fruits are difficult to carry.
A6) Misc items for breakfast
** Dates from Trader Joe's (I've found the best quality, juicy dates in Farmers Market)
* Dried figs from Costco (not always available) -- this is the only 'dried fruit' that I buy.
* Cocoa powder from Amazon (this gives the cereal a chocolaty flavor but is said to be addictive, so you may skip)
* Coconut powder / flakes from Trader Joe's / Whole Foods
A7) Nut milks
* Almond milk / cashew milk - I don't use them but you can make them at home - very simple to make using a Straining Bag and Vitamix / NutriBullet. Nut milks sold in the market are 'processed'.
Three supplements are recommended for vegans: B12, Omega-3 and Vitamin D. I consume them in the morning along with my breakfast.
Whole Food Plant-Based Diet (WFPB Diet) and Healthiest Pressure Cooking (Fuhrman inspired Instant Pot recipes). Every once in a while, the WFPB Diet group has personal stories of disease cures which are inspiring. Most posts are about recipes and challenges that arise when cooking and raising kids on WFPB diet.