Whether you are following a complete vegetarian or vegan diet, or simply incorporating less animal protein, we can design and prepare menus that emphasize fresh vegetables, fruits, grains, and legumes, also known as a whole-foods plant-based diet.
We can also design menus according to align with any additional dietary restrictions in addition. For example, gluten-free plant-based.
What is a whole-foods plant-based diet?
A whole-foods plant-based (WFPB) diet is based on whole, minimally processed foods. It includes fresh vegetables, fruit, whole grains, legumes, nuts and seeds.
It eliminates or minimizes animal products as well as processed ingredients such as refined sugar, white flour and unhealthy oils.
Therefore, it is known as one of the healthiest diets one can follow.
Why follow a plant-based diet?
Studies show that following a plant-based diet can reduce the risk of and/or prevent many chronic diseases such as diabetes, high blood pressure, heart disease, and even certain types of cancer.
In addition, studies show that adopting a plant-based diet is more environmentally friendly. Therefore, those who follow a more sustainable plant-based diet have less of a carbon footprint on the planet.
A properly planned WFPB diet will include all of the macronutrients (protein, fat, carbohydrates), as well as plenty of vitamins and minerals, and more fiber and phytonutrients.
Foods to include in a WFPB diet:
- fresh fruit: avocado, apples, berries, banana, citrus, kiwi, pomegranate, and more
- fresh vegetables: broccoli, carrots, cauliflower, cucumbers, mushrooms, sweet potatoes, squash, watercress and more
- healthy fats: avocado, coconut, nuts and nut butters, salmon, seeds
- healthy oils (in moderation): avocado, coconut, extra-virgin olive, walnut oil, etc.
- herbs and spices: basil, cinnamon, cumin, parsley, turmeric, etc.
- legumes: black beans, chickpeas, lentils, peanuts and peanut butter
- nuts, seeds and nut butters: almond, cashew, pecan, walnuts and more
- plant-based milks (unsweet): almond, cashew, coconut and oat milks, etc.
- plant-based protein: nutritional yeast, protein powder (WFPB), soybeans, tempeh, tofu
- whole grains: brown rice, farro, millet, oats (rolled or steel cut), quinoa, wild rice and more
Animal proteins to eliminate (or minimize if including at all) in a WFPB diet:
- dairy
- eggs
- seafood
- poultry
- red meat
Foods to avoid in a WFPB diet:
- artificial sweeteners and refined sugars: aspartame, cane sugar, Equal, Splenda, high-fructose corn syrup, and more
- candy and sweets: candy bars, sugary cereals, packaged desserts, and more
- convenience foods: canned soups, chips, crackers, frozen meals, packaged sauces and salad dressings etc.
- fast food and fried foods: chicken nuggets, french fries, hamburgers, hot dogs etc.
- processed meats: bacon, deli meat, hot dogs, etc.
- refined grains: all-purpose flour, white breads and bagels, white pasta
- sugary beverages: juices, milkshakes, sodas, smoothies (some)
Sample plant-based menu for breakfast, lunch and dinner:
Breakfast
- Steel cut oats with ceylon cinnamon, unsweet almond milk, roasted fruit, toasted coconut-&-seed dukkah
- Green smoothie prep with plant-based protein powder, baby spinach, avocado, banana “ice cubes”, berries, flax, hemp seeds
- JustEgg vegan egg veggie scramble with whole grain toast + broiled tomatoes (when in season)
Lunch
- Ethiopian spiced chickpea stew with berbere, served with savory coconut yogurt + spicy zhoug sauce
- Mediterranean green salad with quinoa tabbouleh, olives, pine nuts + lemon-garlic vinaigrette
- Black bean quesadillas with avocado-&-pumpkin seed salsa
Dinner
- Korean bibimbap rice with vegetables and tofu
- Baked rotini with mushroom bolognese and herbed “almond” ricotta
- Warm farro + lentil salad with charred snap peas, cucumber, dill + herbed cashew cheese
Sweet treats
If you find this diet interesting please see this related page:
Sources: health.harvard.edu, healthline.com