Note: this post has been updated in December 2019.
For those who follow a plant-based diet, instead of meals being based on meat with supplementary vegetables, the focus is always on the meals largest concentration being on the plant foods with grains and legumes being supplemental and could include some animal products.
The video below discusses the plant-based concept, however according to some there is a difference between a plant-based diet and a whole food plant-based diet. I know, I may be cutting hairs here, but it is a point I need to make!
Without all the descriptions and names, the simplest answer is a whole food plant-based diet is a diet full of plants without the addition of processed foods. This diet eliminates all animal products, including dairy and eggs, and anything that is processed or imitation. Although it doesn’t include any meat, dairy, or eggs it is not the same as a vegan diet, which is defined only by what it eliminates. A WFPB diet is defined also by what it emphasizes: a large variety of whole foods and no processed foods. Take a look at The Forks Over Knives Diet for an excellent explanation of a whole foods plant-based diet.
Foods that are included in the WFPB diet: whole grains, fruits, vegetables, and legumes (as much as you want). It also includes, in moderation: nuts, seeds, avocados, natural sweeteners, and certain soy or wheat products that don’t contain added fat (e.g., tofu, seitan).
Foods that are not included in a WFPB diet because they are heavily-processed: white rice, white flour, high fructose corn syrup, artificial sweeteners, and foods containing added fat. Yes, even olive oil.
You are probably thinking, “What kinds of meals can you make on a plant-based diet?” There are many good recipes for this way of eating on the Web. I’ve included references below to websites where you can find recipes, meal plans and nutritional information. Don’t worry, you will not starve eating meals like these.
Some Ideas for Plant-based meals:
- Vegan chili –
- Vegan Enchiladas
- Beans and rice
- Garden Salads
- Falafel Bowl
- Vegetable Paella
- Mushroom Stroganoff
- Grilled Zucchini and Bread Salad
- Homemade Hummus and vegetables
- Creamy Cauliflower Soup
That is it, that is all there is to eating a healthy diet.
the creators of the groundbreaking documentary comes the New York Times bestselling
diet plan Sanjay Gupta called “the prescription you need to live a long,
healthy life”—a plan to transition to a delicious whole-foods, plant-based diet
in just twenty-eight days.
The trailblazing film Forks Over Knives helped spark a medical and nutritional revolution. Backed by scientific research, the film’s doctors and expert researchers made a radical but convincing case that modern diseases can be prevented and often reversed by leaving meat, dairy, and highly refined foods off the plate and adopting a whole-food, plant-based diet instead.
Now, The Forks Over Knives Plan shows you how to put this life-saving, delicious diet into practice in your own life. This easy-to-follow, meal-by-meal makeover is the approach Doctors Alona Pulde and Matthew Lederman (featured in the documentary) use every day in their nutritional health practice—a simple plan that focuses on hearty comfort foods and does not involve portion control or worrying about obtaining single nutrients like protein and calcium.
Whether you’re already a convert and just want a dietary reboot, or you’re trying a plant-based diet for the first time The Forks Over Knives Plan makes it easier than ever to transition to this healthiest way of eating…and to maintain it for life. Below are other great resources that will help you get on the right track.
Join the Physicians Committee’s 21-Day Vegan Kickstart to receive meal plans, recipes, and advice from nutrition experts. This service is free and will help you take control of your health with a vegan diet. The vegan diet recommended by the Physicians Committee is a whole foods plant-based diet.
The 21-Day Vegan Kickstart is supported by decades of research showing that a plant-based diet can help you reach a healthy weight and lower your risk for heart disease, type 2 diabetes, and other chronic diseases. Our low-fat plant-based recipes, developed by chefs, dietitians, and experts in vegan cuisine, provide nutritious meals that are both healthy and delicious. Within 21 days you will start to see results and won’t look back! via – 21-Day Vegan Kickstart
If I can answer any questions or if you an opinion that you would like to express, please let me know your thoughts by leaving a comment below.
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