Embarking on a whole food plant-based (WFPB) lifestyle involves learning new ways to shop and cook. This article serves as an essential guide for beginners, covering the basics of how to start eating clean and plant-based. It's like beginning a journey, so it’s helpful to have a map. This guide aims to make the transition easier, offering insights into healthful products and personal experiences with a whole food plant-based diet.
Understanding the Basics of a Plant-Based Diet
Before diving into specific foods, it's important to understand the fundamentals of a plant-based diet. While vegan and whole food plant-based diets share similarities, there are key differences. A plant-based diet emphasizes whole, minimally processed foods, limiting or avoiding animal products and refined foods.
What to Avoid
On a plant-based diet, you'll want to avoid animal products like meat, dairy, and eggs. Additionally, it's crucial to steer clear of heavily processed foods with refined sugars and unhealthy fats. Think twice before reaching for white bread or sugary cereals, as they aren't ideal for plant-based goals. Processed vegan burgers, chips, cookies, and french fries might seem like convenient options, but they often contain high levels of refined sugars, unhealthy fats, and artificial additives, potentially leading to weight gain, high cholesterol, and increased risk of chronic diseases. Instead, opt for whole, nutrient-dense foods that provide essential vitamins, minerals, and fiber.
What to Embrace
A plant-based diet offers a diverse array of delicious and nutritious foods. Fresh fruits, vibrant vegetables, whole grains, legumes, nuts, and seeds provide a wealth of flavors and textures to explore. There's no shortage of tasty and satisfying options, from hearty bean soups and crisp salads to savory quinoa dishes and sweet dairy-free fruit smoothies.
Essential Food Groups in a Plant-Based Diet
Vegetables
Vegetables are a cornerstone of a plant-based diet, packed with vitamins, minerals, and antioxidants that support overall health and well-being. Dark leafy greens like kale, spinach, and Swiss chard are packed with vitamins A, C, and K and are sources of calcium. Sauté them as a side dish, blend them into smoothies or incorporate them into soups and stews.
Read also: Delicious Plant Paradox Breakfasts
Fruits
Fruits are a delicious and nutritious staple, offering a rich source of vitamins, minerals, and natural antioxidants.
Whole Grains
Whole grains, including brown rice, millet, oats, barley, corn, and bulgur, are an excellent source of essential nutrients and fiber, helping to keep you full and satisfied while supporting overall health. Whole grains contain the entire grain kernel, which provides you with heart-healthy fats, fiber and a variety of vitamins and minerals that have been shown to reduce risks of heart disease. Just make sure you check the label to be sure “whole grains” is the first ingredient listed; the word "multigrain" isn’t the same. It simply means that several types of grains were used in the making of a product - whether or not those grains are "whole."
Legumes
Legumes, which include beans, peas, and lentils, are a protein powerhouse, offering a rich source of protein, fiber, and essential nutrients like iron and potassium. Beans are also like the chameleon of foods, seamlessly squeezing into a few food groups at the same time. Rich in complex carbs, beans are in the same food group as breads and starches. As a plant-based food with plenty of vitamins, minerals and antioxidants, they also feel right at home in the vegetable group. They can hold their own in the protein group, where a half-cup of beans provides as much protein as an ounce of meat - yet with little to no fat or cholesterol. In fact, the soluble fiber in beans has been shown to lower cholesterol and triglyceride levels.
Nuts and Seeds
Nuts and seeds are a staple food group for a healthy plant-based diet. Nuts are nutrient-dense options that provide heart-healthy fats, plant-based protein and essential vitamins. Almonds provide 6 grams of plant protein per serving and heart-healthy fats, which have been shown to reduce "bad" LDL cholesterol. Almonds have also been found to play a role in skin health in a study that showed an improvement of facial wrinkles and reduction of skin pigmentation among postmenopausal women. Almonds provide the most calcium compared to other commonly consumed nuts, making them a great choice for supporting bone health. Walnuts have been linked to brain health and may even support cognitive health as we age. Pistachios are stand out for eye health because of their high levels of lutein and zeaxanthin, two antioxidants that support vision and protect against age-related macular degeneration. Seeds, such as chia, hemp and flax, contain omega-3 fatty acids, which have been shown to help cut "bad" LDL cholesterol, prevent cardiac arrhythmias and reduce triglycerides, blood pressure and plaque build-up. For just 75 calories, 2 tablespoons of flax seeds provides over 100% of your daily omega-3 fatty acid needs. Besides making your heart happy, these seeds are great sources of fiber and plant protein.
Healthy Condiments, Spices, and Sweeteners
Healthy condiments, such as different varieties of vinegar, natural sweeteners, and low-sugar sauces, enhance flavor while adding nutritional benefits like antioxidants and essential vitamins. Spices and herbs not only elevate the flavor of your meals but also pack a punch of antioxidants and essential nutrients. Healthy sweeteners, like maple syrup, agave nectar, and dates, offer natural sweetness while providing additional nutrients and less refined sugars.
Read also: Nutritious Granola Recipes
Building Your Plant-Based Shopping List
Creating a whole-food, plant-based shopping list is a fantastic way to kick off your journey. This helps keep you focused and prevents those sneaky extra expenses from adding up. Remember, there’s no rush to grab everything at once; just start with the basics and build up as you go!
Produce
- Fruits: berries, citrus fruits, pears, peaches, pineapple, bananas, etc.
- Vegetables: kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc.
- Starchy vegetables: potatoes, sweet potatoes, butternut squash, etc.
Grains
- Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc.
Legumes
- Legumes: peas, chickpeas, lentils, peanuts, black beans, etc.
Nuts and Seeds
- Seeds, nuts, and nut butters: almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, natural peanut butter, tahini, etc.
Dairy Alternatives
- Unsweetened plant-based milks: coconut milk, almond milk, cashew milk, etc.
Flavor Enhancers
- Spices, herbs, and seasonings: basil, rosemary, turmeric, curry, black pepper, salt, etc.
- Condiments: salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice, etc.
Protein Sources
- Plant-based protein: tofu, tempeh, plant-based protein sources or powders with no added sugar or artificial ingredients
Beverages
- Beverages: coffee, tea, sparkling water, etc.
Navigating the Grocery Store: Tips and Tricks
Shopping for plant-based foods can be both exciting and overwhelming. Here are some tips to make your grocery trips more efficient and enjoyable:
- Read Labels Carefully: Pay attention to ingredient lists and nutritional information to avoid added sugars, unhealthy fats, and artificial additives.
- Buy in Bulk: Stock up on staples like grains, legumes, nuts, and seeds to save money and reduce packaging waste.
- Embrace Frozen Foods: Frozen fruits and vegetables are a convenient and nutritious option, especially when fresh produce is out of season.
- Explore Different Sections: Don't limit yourself to the produce aisle. Check out the international section for unique ingredients and the bulk bins for affordable grains and legumes.
- Shop at ALDI: ALDI is a great place to shop for inexpensive groceries, stocked with lots of vegan products that are completely oil-free.
The Whole-Foods, Plant-Based Diet: A Lifestyle Choice
There is no clear definition of a whole-foods, plant-based diet (WFPB diet). It is not necessarily a set diet - it’s more of a lifestyle. This is because plant-based diets can vary greatly depending on the extent to which a person includes animal products in their diet. Nonetheless, the basic principles of a whole-foods, plant-based diet are as follows:
- Emphasizes whole, minimally processed foods
- Limits or avoids animal products
- Focuses on plants, including vegetables, fruits, whole grains, legumes, seeds, and nuts, as the majority of your diet
- Limits refined foods, like added sugars, white flour, and processed oils
- Pays special attention to food quality, with many proponents of the WFPB diet promoting locally sourced, organic food whenever possible
For these reasons, this diet is often confused with vegan or vegetarian diets. Although similar in some ways, these diets are not the same. Vegetarians exclude all meat and poultry from their diets, but some vegetarians eat eggs, seafood, or dairy. The WFPB diet, on the other hand, is more flexible. Followers eat mostly plants, but animal products aren’t off limits. While one person following a WFPB diet may eat no animal products, another may eat small amounts of eggs, poultry, seafood, meat, or dairy.
Foods to Minimize
While healthy animal foods can be included in a WFPB diet, minimize them. These include:
Read also: Advantages of a Plant-Based Cleanse
- Beef
- Pork
- Sheep
- Game meats
- Poultry
- Eggs
- Dairy
- Seafood
Foods to Avoid
When following a WFPB diet, highly processed foods should be avoided. These include:
- Fast food: French fries, cheeseburgers, hot dogs, chicken nuggets, etc.
- Added sugars and sweets include table sugar, soda, juice, pastries, cookies, candy, sweet tea, and sugary cereals.
- Refined grains: white rice, white pasta, white bread, bagels, etc.
- Packaged and convenience foods: chips, crackers, cereal bars, frozen dinners, etc.
- Processed vegan-friendly foods: plant-based meats like Tofurkey, faux cheeses, vegan butters, etc.
- Artificial sweeteners: Equal, Splenda, Sweet’N Low, etc.
- Processed animal products: bacon, lunch meats, sausage, beef jerky, etc.
Health Benefits of a Whole-Foods, Plant-Based Diet
Adopting a whole-foods, plant-based diet benefits your waistline and can lower your risk and reduce symptoms of certain chronic diseases.
Heart Disease
Perhaps one of the most well-known benefits of WFPB diets is that they are heart-healthy. However, the quality and types of foods included in the diet matter. Consuming the right kinds of foods is critical for heart disease prevention when following a plant-based diet, which is why adhering to a WFPB diet is the best choice.
Cancer
Research suggests that following a plant-based diet may reduce your risk of certain types of cancer.
Cognitive Decline
Some studies suggest that diets rich in vegetables and fruits may help slow or prevent cognitive decline and Alzheimer’s disease in older adults. Plant-based diets contain a higher number of plant compounds and antioxidants, which, according to some test-tube and animal studies, may help slow the progression of Alzheimer’s disease and reverse cognitive deficits.
Diabetes
Adopting a WFPB diet may be an effective tool in managing and reducing your risk of developing type 2 diabetes.
Weight Loss
Many studies have demonstrated that whole-foods, plant-based diets are effective for weight loss. They may also help you maintain weight loss in the long run.
Sample Meal Plan
Transitioning to a whole-foods, plant-based diet doesn’t have to be challenging. The following 1-week menu can help set you up for success. It includes a small number of animal products, but you can choose the extent to which you include animal foods in your diet.
Monday
- Breakfast: oatmeal made with coconut milk topped with berries, coconut, and walnuts
- Lunch: large salad topped with fresh vegetables, chickpeas, avocado, pumpkin seeds, and goat cheese
- Dinner: butternut squash curry with tempeh
Tuesday
- Breakfast: full-fat plain yogurt topped with sliced strawberries, unsweetened coconut, and pumpkin seeds
- Lunch: meatless chili
- Dinner: sweet potato and black bean tacos
Wednesday
- Breakfast: a smoothie made with unsweetened almond milk, berries, peanut butter, and unsweetened plant-based protein powder
- Lunch: hummus and veggie wrap
- Dinner: zucchini noodles tossed in pesto with chicken meatballs
Thursday
- Breakfast: savory oatmeal with avocado, salsa, and black beans
- Lunch: quinoa, veggie, and feta salad
- Dinner: grilled fish with roasted sweet potatoes and broccoli
Friday
- Breakfast: tofu and vegetable frittata
- Lunch: large salad topped with grilled shrimp
- Dinner: roasted portobello fajitas
Saturday
- Breakfast: blackberry, kale, cashew butter, and coconut protein smoothie
- Lunch: vegetable, avocado, and brown rice sushi with a seaweed salad
- Dinner: eggplant lasagna made with cheese and a large green salad
Sunday
- Breakfast: vegetable omelet made with eggs
- Lunch: roasted vegetable and tahini quinoa bowl
- Dinner: black bean burgers served on a large salad with sliced avocado
Environmental Benefits of a Plant-Based Diet
Switching to a plant-based diet not only benefits your health - it can help protect the environment, as well. People who follow plant-based diets may have smaller environmental footprints. Adopting sustainable eating habits can help reduce greenhouse gas emissions, water consumption and land used for factory farming, which are all factors in global change and environmental degradation.
Making the Transition: What to Keep, Toss, and Stock Up On
For most people, going whole-food, plant-based doesn’t require a complete fridge and pantry overhaul. You’ll continue to use staples from your local grocery store, including fresh and frozen produce, dried and canned beans, dried pasta and grains, herbs, spices, condiments, sauces, and dips. But some things will change.
What to Toss
We recommend getting rid of all animal products and highly processed junk foods. Be ruthless. With those unhealthy foods no longer at your fingertips, you can’t mindlessly reach for them. This will also create space for more nourishing whole plant foods you’ll be bringing into your daily life.
- White bread, white pasta, white rice
- Cooking oils, oily salad dressings and sauces, margarine
- Dairy products (cheese, milk, yogurt, butter)
- Eggs
- Highly refined sweeteners (pure cane sugar is OK to keep for sparing use in sauces and desserts)
- Meat, poultry, and seafood
Stocking Your Plant-Based Pantry
Once you’ve cleared away the animal products and highly processed foods, take a look at what’s left. You may only need to fill some gaps to have a well-stocked WFPB kitchen.
Pantry
- Applesauce (unsweetened)
- Arrowroot powder or cornstarch (for thickening sauces)
- Assorted canned and/or dried beans: black beans, chickpeas (garbanzo beans), kidney beans, white beans, lentils
- Canned tomato products: whole, diced, and crushed (including seasoned and fire-roasted varieties); tomato sauce; tomato paste
- Flaxseed meal (mixed with water, it makes a brilliant egg replacer)
- Flours: whole wheat flour, white whole wheat flour, whole wheat pastry flour, oat flour, all-purpose flour (AP flour may be used sparingly in recipes)
- Hot sauce, such as Tabasco
- Jarred roasted red peppers
- Low- or no-sodium vegetable broth
- Natural sweeteners: pure maple syrup, brown rice syrup, fresh dates, pure cane sugar (use sparingly)
- Nuts and seeds: almonds, raw cashews, walnuts, peanuts, pepitas
- Oil-free pasta sauces
- Popcorn kernels for air-popping
- Soy sauce and/or tamari
- Unsweetened whole grain cereals: shredded wheat, rice puffs, corn puffs, muesli
- Assorted vinegars: apple cider, rice, balsamic, red and white wine varieties
- Assorted whole grains: brown rice, quinoa, steel-cut or rolled oats, wheat berries, millet
- Whole grain crackers: rye crispbreads, whole wheat crackers, brown rice snaps
- Assorted whole grain pastas and noodles: whole wheat spaghetti and couscous, Thai-style brown rice noodles, lentil pasta
Fresh Pantry
- Garlic
- Fresh ginger
- Lemons and limes
- Onions and/or shallots
- Potatoes, sweet potatoes
- Tomatoes
Freezer
Frozen Veggies
- Frozen artichoke hearts
- Frozen carrots
- Frozen corn
- Frozen peas
- Frozen spinach
- Frozen stir-fry blends
Frozen Fruits
- Frozen blueberries
- Frozen cranberries
- Frozen mixed berries
- Frozen mango
- Frozen peaches
- Frozen pineapple
- Frozen strawberries
Frozen Cooked Grains
- Plain brown rice
- Quinoa
Refrigerator
- Condiments: mustard, ketchup, oil-free barbecue sauce, pure fruit preserves
- Dips and sauces: oil-free hummus, fresh salsa
- Assorted fresh fruit (some presliced for instant access)
- Assorted fresh vegetables (some presliced for instant access)
- Miso paste (for adding umami flavor without meat)
- Natural-style nut and seed butters: peanut butter, almond butter, tahini
- Unsweetened, unflavored plant milk, such as almond, soy, cashew, or oat (The fewer the ingredients, the better.)
- Tofu: extra-firm and silken
Spice Rack
- Basil
- Bay leaves
- Black peppercorns
- Cayenne pepper and/or chipotle chili powder
- Mild chili powder
- Cilantro
- Crushed red pepper
- Curry powder
- Dill
- Garlic powder (not garlic salt)
- Ground cinnamon
- Ground cumin
- Ground ginger
- Italian seasoning
- Marjoram
- Nutritional yeast
- Whole nutmeg
- Onion powder
- Oregano
- Paprika and/or smoked paprika
- Parsley
- Sage
- Sea salt
- Turmeric