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

Eat abundantly

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)