What is a Whole Food Plant Based Diet?
Consuming plant-based foods in forms as close to their natural state as possible (“whole” foods).
Eating a variety of vegetables, fruits, raw nuts and seeds, beans and legumes, and whole grains.
Avoiding heavily processed foods, animal products, and added salt, oil, and sugars.
What to eat on a Whole food plant based diet
I recommend you eat most of your food from whole plant-based sources. To give you an idea what the bulk of your diet should consist of, here is a list.
1. All vegetables such as
Zucchini, eggplant, tomatoes, carrots
Lettuce, spinach, broccoli, cauliflower
Mushrooms, avocado, bell peppers, leek
2. All fruits such as
Bananas, apples, pears, mangoes
Berries, pineapple, figs, kiwis
Melons, papayas, plums, oranges
3. All starches such as
Potatoes, sweet potatoes, amaranth
Buckwheat, oats, quinoa, corn
Millet, beets, squashes, rice
4. All pulses such as
Lentils, black beans, kidney beans
Edamame, chickpeas, mung beans
Peas, lima beans, pinto beans, soy beans
5. All nuts & seeds such as
Almonds, cashews, hazelnuts, walnuts
Macadamia, pine, coconuts, pecans
Sunflower, flax, sesame, hemp, chia seeds
6. Slightly processed food such as
Whole grain products like pasta, bread, crackers
Plant-based milk alternatives like soy, almond, oat, rice
Home made juices or smoothies (fruits & veggies only)