What foods can you eat on a Whole Foods plant based diet?

emphasizes whole, minimally processed foods. limits or avoids animal products. focuses on plants, including vegetables, fruits, whole grains, legumes, seeds, and nuts , which should make up the majority of what you eat. excludes refined foods, like added sugars, white flour, and processed oils.

How do you stock a pantry for a plant based diet?

Your focus should be on whole foods such as fresh (or frozen) vegetables and fruit, protein sources that include legumes (lentils, peas, and beans), whole grains, nuts, and seeds . Long-lasting pantry staples include a variety of beans, chickpeas, spinach, coconut milk, tomatoes, olives, and corn.

What not to eat on a whole food plant-based diet?

What can't you eat on a plant-based diet? Fast food. Desserts and sweetened beverages. Refined grains: white rice, white bread, refined pasta, etc. Packaged foods: cookies, chips, sugary cereals, etc. Processed meats: bacon, sausage, etc. Apr 29, 2019

Can I eat peanut butter on a plant-based diet?

The bottom line. Most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet . However, some varieties are made in facilities that also process animal products or contain refined sugar that was produced using bone char or non-vegan ingredients like honey or fish oil.

What 5 foods do you eat that are plant-based?

Vegetables, fruits, legumes, whole grains, seeds, and nuts are the stars of all plant-based diets. More and more people seem to be making the switch to plant-based diet foods.

Can you live off of plant-based food?

With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs . If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron, vitamin B12, iodine and selenium.

How many different plant foods do you eat on a regular basis?

Eating 30 different plants a week can boost the diversity and health of your gut microbiome. And in turn, it may affect many other aspects of your health. If 30 sounds like a lot, you'll be pleased to hear: It's not just fruits and veggies that count. You can include grains, nuts, seeds, herbs, and spices, too.

Is pasta OK on whole food plant-based diet?

Yes, pasta can be part of a vegan diet . Traditional pasta is typically made from wheat flour and water, and these ingredients are plant-based and considered vegan. However, when choosing pasta, it's essential to check the ingredients label to ensure there are no added non-vegan components, such as eggs.

Can you eat pasta on a whole food plant-based diet?

Are they included in a WFPB diet? You can eat true 100 percent whole-grain cereals, pasta, and bread and follow a WFPB diet , but you also need to be careful and read labels closely. Foods labeled as multi-grain, made with whole grain and 100 percent wheat are not pure 100 percent whole-grain foods.

What is the downside of a plant-based diet?

Some studies have shown that those on a plant-based diet are found to have lower plasma vitamin B12 levels and higher levels of vitamin B12 deficiency than those who consume animal products. Vitamin B12 is an important cofactor in DNA synthesis, and deficiency can lead to anemia and severe neurological dysfunction.

Can you eat potatoes on a whole food plant-based diet?

Potatoes, in and of themselves, are as nutritious as they are delicious, an incredibly healthful source of starchy satisfaction (which is why they're a foundation of a whole-food, plant-based diet ).

25+ Whole Food Plant Based Recipes for Beginners

Written byLisaJuly 14, 2020August 16, 2023

Whether you have just started the vegan diet or have been vegan for a while, you might be confused about the difference of “vegan,” “plant based,” and “whole food plant based.”

Some people like to go vegan while others go all whole food plant based. Today, I will explain the difference and provide you with super easy whole food plant based recipes for beginners.

Vegan vs. Plant Based vs. Whole Food Plant Based

Veganmeans that you avoid everything derived from animals, just like plant based. But you also avoid leather and watch your beauty products for the label “cruelty free.” Eating vegan can include processed snacks like Oreos.

Plant basedmeans you focus mostly on eating plants, but you may not be so focused on the vegan aspect outside of diet. Plant based also includes processed foods like plant based burgers.

Thewhole food plant based dietis a fully vegan or plant based diet with a focus on whole foods. This means you leave all processed foods out of your diet. Processed foods are vegan junk foods like fries, cookies, vegan burgers, oils, sugar, and so on.

So what should you choose?

If your goal is to get health issues under control, the whole food plant based diet is a great option. Whole plant foods can reduce inflammation in your body, they are good for the heart, and you are less likely to over eat.

A whole food plant based diet is lower in calories for the same volume of food compared to a standard western diet. This is extremely beneficial for weight loss.

Today’s easy whole food plant based recipes don’t contain any processed foods. And because I want to make your life not only healthy but also easy, all whole plant based recipes can be prepped in 30 minutes or less.

All whole food plant based recipes for beginners are ready in under 30 minutes. Some breakfast, smoothie, and snack options only take 5 or 10 minutes. Make sure to use whole wheat pasta and brown rice for the dinner recipes. All meals don't contain added oil or sugar.

Peanut Sauce Stir Fry Vegetables

Vegan peanut sauce stir fry with vegetables and brown rice for a healthy and filling dinner. Budget friendly plant based dinner meal with 640 calories and 30 g of protein.

Easy 4-Ingredient Chocolate Balls (whole food plant based)

Healthy plant based chocolate balls with no sugar added. 10-minute vegan snacks to curb the sweet and chocolate cravings.

Filling Vegan Smoothie (Pineapple, Banana)

Filling vegan smoothie with pineapple, banana, beans, oats, soy milk, spinach, and chia seeds. This creamy smoothie contains all micro and macros and will keep you full for hours. One serving provides 570 calories, 22.6 g protein, and 20 g fiber. It is high in omega-3 (anti-inflammatory), iron, zinc, vitamin K, C, and B-vitamins. This makes a great vegan breakfast smoothie.

Easy Vegan 4-Ingredient Chocolate Chia Pudding (High Protein)

Easy vegan chocolate chia pudding that is high in protein and no sugar added.

Healthy Vegan Black Forest Smoothie

Healthy vegan black forest smoothie that contains spinach and chia seeds for anti oxidants and anti-inflammatory properties. Tastes like a sweet dessert without added sugar and only 250 calories.

Vegan Caprese Pasta Salad Recipe

Healthy and easy vegan caprese pasta salad with only 400 calories. Creamy and delicious salad with cucumber, tomatoes, chickpeas, herbs and more. This meal can be eaten as a side dish or main meal and is budget friendly and perfect for spring, summer and cookouts.

Vegan Fajita Rice Bowl (oil free, gluten free, 21 day fix)

Easy Vegan Tofu Bolognese {30 Minutes, 30 g Protein}

Greek Potato Salad {vegan, oil free}

Vegan Potato Cauliflower Stew (oil free, gluten free)

Vegan, oil free, gluten free potato cauliflower stew that can be done in less than 30 minutes and makes a perfect instant pot/one pot meal. This healthy plant based dinner recipe is also weight loss, 21 day fix, and budget friendly ($1.53 per serving).

Creamy Lemon Pasta {without cream}

Orange Banana Smoothie {Immunity Boosting, Simple, Vegan}

15 Whole Food Plant Based Recipes [FREE PDF DOWNLOAD]

Download my 15 best whole food plant based recipes that are easy to make, oil free, sugar free, and quick. These recipes are great to boost health and lower inflammation, so you can feel satisfied, confident, and full of energy! All recipes are nutrient packed, high in protein, and contain macro nutrient info.

Spinach Potato Tacos (Vegan, 30 Minutes)

Avocado Chocolate Smoothie {vegan}

Immunity Boosting Smoothie Recipe You Need This Flu Season!

Immunity Boosting Smoothie with apple, orange, ginger, and more. High in zinc and vitamin C!

Easy Vegan Mushroom Stroganoff (20-Minutes, 21 day fix friendly)

Easy vegan mushroom stroganoff done in 20 minutes, oil free, high in protein, and only $1.80 per serving.

Easy Vegan Thai Soup (high protein, gluten free, oil free)

Easy vegan thai noodle soup recipe that is high in protein (27g), gluten free, and oil free. Great plant based weight loss friendly (350 calories) dinner meal that can be done in one pot.

Easy Vegan Spanish Rice with Black Beans

Easy and budget friendly vegan Spanish rice with beans. Made in one pot, under 30 minutes, and less than 500 calories.

Vegan Nutella Recipe [4-ingredient chocolate spread]

Easy Mexican Tomato Soup | Quick, Healthy and Vegan

Instant Pot Vegan Sloppy Joes

Instant pot vegan sloppy joes recipe that is done is 30 minutes, budget friendly ($1.37 per serving), high in protein (25g), and contains only 467 calories.

Healthy Easy Lentil Soup (vegan, oil free, gluten free)

Easy vegan lentil soup recipe that is done in under 25 minutes and contains only 350 calories per serving. A budget friendly, healthy dinner meal idea for weight loss or high protein needs.

Quick Black Bean Quinoa Chili Recipe (vegan, 20 minutes)

This super quick 20-minute vegan black bean quinoa chili contains less than 10 ingredients, is oil free, whole food plant based, soy free, and gluten free. One serving contains 450 calories and over 22 g of plant based protein!

One Pot Creamy Coconut Potato Stew (vegan, gluten free, 21 day fix)

Healthy one pot recipe with coconut, potato, bell pepper, and spinach. This vegan, gluten free stew recipes is also 21 day fix friendly, budget friendly ($1.90 per serving), and is ready to eat in under 30 minutes.

25+ Whole Food Plant Based Recipes for Beginners - 2sharemyjoy.com (2024)