What to Eat and a 14-Day Sample Menu

Amid the popularity of low-carb eating in the late 2010s, there’s a new eating philosophy that’s recently started generating more buzz, and it’s one backed by loads of scientific research: plant-based eating.

What Is a Plant-Based Diet?

There are many different interpretations of the so-called plant-based diet. For example, vegan, vegetarian, the Mediterranean diet, the flexitarian diet, and simply limiting meat intake in favor of plant-based foods all qualify as plant-based diets. No matter which plan you opt for, one thing’s for sure: Prioritizing plant-based foods has never been more popular. According to an article in The Washington Post, the research firm Mintel found that the number of food and drinks that included the phrase “plant-based” increased 268 percent between 2012 and 2018. (1)

Krista Linares, RDN, MPH, a registered dietitian and the founder of Nutrition Con Sabor, based in Los Angeles, says there are two main reasons for the surge in popularity of plant-based diets. “First, concerns over global warming have led to people looking for more environmentally sustainable options, and animal proteins are generally thought of as less environmentally sustainable than plant-based proteins,” she says.

A report from the EAT-Lancet Commission backs this up. As the summary quote put it: ”Transformation to healthy diets by 2050 will require substantial dietary shifts. Global consumption of fruits, vegetables, nuts, and legumes will have to double, and consumption of foods such as red meat and sugar will have to be reduced by more than 50 percent. A diet rich in plant-based foods and with fewer animal source foods confers both improved health and environmental benefits.”

The second reason for the plant-based diet boom, says Linares, is ”there has been an influx of popular documentaries promoting plant-based or vegan and vegetarian diets.”

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Avocado Salad With Ginger-Tamari Dressing

Here’s a refreshing salad that you can have ready in a matter of minutes, using San-J Tamari. The recipe has a variety of textures, from the crunchy cucumber to the cool and creamy avocado. San-J Tamari Organic Soy Sauce has a richer and more complex taste than typical soy sauce — and it’s non-GMO and gluten-free!

contains  Soy

4.2 out of 183 reviews

PREP TIME

10 min

COOK TIME

5 min

TOTAL TIME

15 min

Ingredients

1 tbsp San-J Organic Tamari Soy Sauce

2 tsp fresh lemon juice

1 tsp fresh ginger, grated

1 clove garlic, grated

Water, as needed

1 large bunch cilantro, chopped

2 mini cucumbers, thinly sliced

2 green onions, thinly sliced

2 avocados, sliced

Directions

1

For step-by-step directions to make this recipe, visit The Feedfeed.

Nutrition Facts

Amount per serving

calories

263

total fat

21g

saturated fat

2.9g

protein

5g

carbohydrates

18g

fiber

10. 9g

sugar

3.1g

added sugar

0g

sodium

499mg

TAGS:

Soy, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Vegan, High-Fiber, Quick & Easy, Lunch

What Are the Benefits and Risks of Choosing a Plant-Based Diet?

Research from Mintel found that about 52 percent of adults who eat this way do so because they prefer the taste, and 39 percent cite their health as the main reason they’ve adopted a plant-based diet. (2)

Benefits

“There are so many reasons for increased interest in plant-based eating, including personal-health-related benefits and all the research that supports risk reduction of diet-related chronic illnesses as well as improved management of diabetes, hypertension, and cardiovascular disease,” says Maya Feller, MS, RD, CDN, who’s based in Brooklyn, New York, and is the author of The Southern Comfort Food Diabetes Cookbook. “Diets rich in vegetables, nuts like almonds, and fruits improve overall health outcomes by supplying the body with vitamins, minerals, fiber, and protein. ”

Linares, too, sees increased fiber intake as a major benefit. “A high-fiber diet can be beneficial for cholesterol levels, heart health, diabetes prevention, and [helping to] prevent certain types of cancer,” she says. She says it’s a good eating approach for people who have high cholesterol, diabetes, or a family history of either. According to the Cleveland Clinic, plant-based diets also help lower the risk of high blood pressure, heart disease, digestive disease, colon and breast cancers, and obesity. (3)

Risks

Because it eliminates so many foods, there’s some concern that following a plant-based diet could lead to nutritional deficiencies, especially for vegans who cut out all animal products. Past research suggests that vegans may be deficient in vitamin D, vitamin B12, calcium, omega-3 fatty acids, and sometimes iron and zinc as well. The good news is these deficiencies can be avoided by taking supplements that your healthcare team approves, or by consuming foods that are fortified with these nutrients. (4)

5 Tips for Starting a Plant-Based Diet

This isn’t a rigid diet where you need to stick to certain calorie restrictions or eat the same meals every day. Following a plant-based diet is flexible, and there’s plenty of room to make the diet your own by choosing the plant-based foods you like best. It also presents a good opportunity to experiment in the kitchen and try out tasty new recipes you hadn’t considered before. Here are five tips to get you started on your plant-based journey.

1. Limit meat to one meal per day. If you’re someone who eats a lot of meat right now, it may seem hard to suddenly drop it from your diet. So do it gradually. Start by trying to eat meat-free during the day and have meat only at dinner. It may also help to change the way you think about meat. View it as a garnish rather than the centerpiece of your plate, suggests Harvard Health, and you can continue to whittle it away from your meals. (5)
2. Substitute plant-based proteins for animal-based foods. Try plant-based protein sources, such as tofu, legumes, and grains, in place of beef and fish, suggests the National Kidney Foundation. (6)
3. Rethink dessert. Eating a plant-based diet doesn’t need to be a bummer — there are plenty of vegan dessert options and recipes (see below). Even fresh fruit after dinner could help satisfy your sweet tooth without added sugar or unhealthy fats. (5)
4. Prepare snack options. Keep lots of plant-based foods on hand so you always have something to reach for when you get hungry, such as fresh fruit, a small handful of unsalted nuts, and veggie sticks with hummus dip.
5. Avoid deficiencies. Let your doctor or dietitian know that you’re thinking about adopting a plant-based diet, and ask if he or she has suggestions for making sure you receive necessary vitamins and minerals. In general, you’ll want to reach for foods and drinks that are fortified with vitamin B12, calcium, and vitamin D. Also, to ensure you’re taking in enough fatty acids and zinc, include foods in your diet that are naturally rich in these nutrients, such as walnuts, hempseed-based beverages, whole grains, and legumes. (4)

A Complete Plant-Based Diet Food List

But what exactly does eating a plant-based diet look like? As mentioned, there are many definitions, but our interpretation is that the diet limits animal products, including meat, poultry, eggs, and dairy, in favor of whole, plant-based foods.

To take the guesswork out of grocery shopping, here are the foods to eat, limit, and avoid when sticking to a plant-based diet. (3)

Protein

Liberally

• Beans
• Lentils
• Chickpeas
• Quinoa
• Tempeh
• Tofu
• Seitan
• Hummus

Occasionally, Rarely, or Never

• Meat (including beef, pork, and chicken)
• Fish
• Seafood
• Eggs

Fat

Liberally

• Avocado
• Avocado oil
• Olive oil
• Coconut oil
• Nut butters
• Nuts
• Unsweetened shredded coconut

Occasionally, Rarely, or Never

• Fried food (including french fries, mozzarella sticks, and chicken nuggets)
• Desserts baked with added sugar or refined grains, butter, or margarine

Fruits and Veggies

Liberally
There are no fruits and veggies that are off-limits. Examples of foods you can eat include:

• Bananas
• Pineapple
• Apples
• Berries
• Pears
• Oranges
• Peaches
• Broccoli
• Kale
• Lettuce
• Carrots
• Asparagus
• Cauliflower
• Tomatoes
• Spinach
• Peppers
• Potatoes
• Zucchini
• Eggplant
• Artichokes
• Sweet potatoes
• Squash

Nuts and Seeds

Liberally

There are no nuts and seeds that are off-limits. But the healthiest choices of nuts and seeds are the raw, unsalted, and unsweetened variety. Examples of foods you can eat include:

• Almonds
• Peanuts
• Cashews
• Pecans
• Macadamia nuts
• Pumpkin seeds
• Peanut butter
• Almond butter
• Sunflower seeds
• Chia seeds
• Flaxseeds

Grains

Liberally

• Brown rice
• Quinoa
• Bulgur
• Barley
• Oatmeal
• Farro
• Brown rice pasta

Occasionally

• White bread
• White pasta
• White rice
• Cereals
• Crackers
• Desserts
• Pastries made with refined grains

Dairy

Liberally

• None

Occasionally, Rarely, or Never

Because dairy products come from animals, they should all be limited. They include:

• Yogurt
• Milk
• Ice cream
• Cheese

Sweeteners

Liberally

• Maple syrup
• Date syrup

Occasionally, Rarely, or Never

• Honey (if you are on a vegan diet, never)
• White sugar

Condiments and Sauces

Liberally

• Salsa
• Mustard
• Balsamic vinegar
• Soy sauce
• Nutritional yeast
• Tomato sauce
• Dairy-free pesto

Occasionally, Rarely, or Never

• Ketchup
• Barbecue sauce
• Mayonnaise

Drinks

Liberally

• Water
• Coffee
• Tea
• Nut-based beverages (almond milk, cashew milk)
• Oat milk
• Soy milk
• Rice milk
• Hemp milk
• Fresh-squeezed juices

Occasionally, Rarely, or Never

• Milk
• Soda
• Processed fruit juices
• Wine
• Beer
• Liquor

Herbs and Spices

Liberally

All herbs and spices are allowed on a plant-based diet. Examples include:

• Basil
• Saffron
• Cardamom
• Cinnamon
• Allspice
• Oregano
• Rosemary
• Cayenne pepper
• Red pepper flakes
• Turmeric

Your 14-Day Plant-Based Diet Eating Plan

Ready to put those guidelines into action? Here is two weeks’ worth of menu ideas, including breakfast, a snack, lunch, dinner, and dessert each day. Since this diet is not about counting calories or macronutrients, there are no specific serving sizes provided. With help from Linares, we’ve made sure the following meals abide by the USDA nutrition guidelines. (3,5)

Day 1

Breakfast Tofu scramble with spinach, turmeric, salt, pepper, and a slice of whole-grain toast

Snack Roasted edamame

Lunch Whole-wheat pasta salad with chickpeas, cherry tomatoes, diced cucumbers, shaved carrots, walnuts, red onion, olive oil, balsamic vinegar, and a side salad

Dinner Cauliflower pizza crust topped with pizza sauce, mozzarella cheese, roasted red peppers, spinach, and olives

Dessert Strawberry lemon oat squares, such as those from Pure & Plant-Based with a spoonful of peanut butter

Day 2

Breakfast Whole-wheat tortilla filled with scrambled eggs, black beans, peppers, onions, Monterey jack cheese, and a splash of hot sauce or salsa

Snack Trail mix made with raw nuts, sunflower seeds, and dried fruit

Lunch Vegetable and lentil soup with a whole-grain roll

Dinner Eggplant Parmesan with spiralized zucchini and a baked sweet potato with black beans

Dessert Chocolate avocado truffles, as in this recipe from Sweet as Honey

Day 3

Breakfast Fruit salad with pecan granola

Snack Whole-grain crackers with hummus

Lunch Vegetarian chili with quinoa, tomatoes, chilis, kidney beans, and black beans

Dinner Grilled vegetable kebabs with grilled tofu and quinoa and a spinach salad on the side

Dessert Vegan chocolate chip cookies, such as from the blog Forks Over Knives

Day 4

Breakfast Slice of vegan banana bread with nut butter

Snack Veggie sticks and hummus

Lunch Spinach salad with chickpeas, cucumbers, tomatoes, and walnuts and a whole-grain roll

Dinner Sweet potato tacos with black beans, cilantro, corn tortillas, and brown rice

Dessert Citrus olive oil cake, like the recipe from Cookie + Kate

Day 5

Breakfast Soy-based yogurt with granola and blueberries

Snack Mixed nuts and fruit

Lunch Two slices of toast with eggs and avocado and a side salad

Dinner Black bean burger on a whole-grain bun with roasted broccoli and sweet potatoes

Dessert Vegan apple crisp, like the recipe from Minimalist Baker

Day 6

Breakfast Overnight oats with chia seeds and maple syrup

Snack Homemade baked kale chips with hummus

Lunch Arugula salad with quinoa, black beans, diced veggies, dates, and balsamic vinaigrette

Dinner Cauliflower, pea, and tofu curry served with brown rice and a side salad

Dessert Vegan cheesecake, like the one from Nora Cooks

More on Plant-Based Diets

The Top Vegetarian Diet Myths, Debunked

Day 7

Breakfast Two slices of whole-wheat toast with almond butter

Snack Frozen grapes and a handful of almonds

Lunch Lettuce wraps with shredded carrots, slices of red pepper, avocado, and chickpeas, and an apple

Dinner Sweet potato, chickpea, and kale Moroccan stew topped with peanuts and served with a side salad

Dessert Sorbet topped with a tropical fruit salad (mango, pineapple, and melon) and shredded coconut

Day 8

Breakfast Omelet with eggs, sautéed red pepper, onion, mushrooms, and spinach

Snack Guacamole and raw veggies

Lunch Spring rolls with peanut dipping sauce and a salad with thinly sliced carrots, cabbage, edamame, and sesame oil

Dinner Whole-wheat pasta with cannellini beans and peas and a romaine salad with cherry tomatoes, dressed with extra-virgin olive oil and balsamic vinegar

Dessert Banana “ice cream” with nut butter, such as the recipe from Two Peas & Their Pod, and fresh fruit

Day 9

Breakfast Smoothie with kale, avocado, banana, soy milk, and dates

Snack Roasted chickpeas

Lunch Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushrooms

Dinner Zucchini and black bean enchiladas served with salsa

Dessert Fresh strawberries and coconut milk yogurt

Day 10

Breakfast Chia seed pudding with banana slices and dried coconut flakes

Snack Baby carrots and hummus

Lunch Greek salad with chopped mixed greens, chickpeas, fresh tomato, olives, fresh parsley, feta cheese, extra-virgin olive oil, balsamic vinegar, and whole-wheat pita on the side

Dinner Loaded sweet potato with black beans, meatless “beef” crumbles, cilantro, Greek yogurt, and spinach salad

Dessert Avocado chocolate mousse, such as the option from Well Plated by Erin

Day 11

Breakfast Whole-wheat English muffin topped with hummus, fresh tomato, and avocado slices, with a side of blueberries

Snack Banana with almond butter

Lunch Tomato basil soup, whole-grain crackers with tabbouleh and hummus, and an apple

Dinner Tofu stir-fry with brown rice and snap peas, carrots, onions, broccoli, spinach, and water chestnuts

Dessert Vegan brownies, like those from Gimme Some Oven

More on Following a Plant-Based Diet

What to Know Before You Go Vegetarian

Day 12

Breakfast Rolled oats with walnuts, banana, and a sprinkle of cinnamon

Snack Apple with natural peanut butter

Lunch Veggie burrito on a whole-grain tortilla with vegan refried beans, mixed greens, tomatoes, peppers, onions, guacamole, salsa, and soy cheese

Dinner Chickpea pasta with marinara sauce and a spinach orzo salad

Dessert Baked apples with walnuts

Day 13

Breakfast Oatmeal with chopped nuts, fresh berries, and ground flaxseed

Snack Pineapple chunks with cashews

Lunch Vegan walnut lentil burgers, such as those from Dianne’s Vegan Kitchen, on a whole-grain bun with a side salad and an apple

Dinner Grilled tempeh with asparagus, roasted broccoli, and farro salad

Dessert Dairy-free yogurt with mixed berries and nut butter

Day 14

Breakfast Banana oatmeal pancakes, like those from Modern Honey, topped with maple syrup and nut butter

Snack Soy yogurt with fresh fruit

Lunch Greek-inspired salad with roasted chickpeas, olives, cucumbers, hummus, and tofu

Dinner White bean and kale soup with homemade sweet potato fries and a whole-grain roll

Dessert Sliced apples with honey and nut butter

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Whole-Foods, Plant-Based Diet: A Detailed Beginner’s Guide

Whole-foods, plant-based diets prioritize plant foods and minimize processed ingredients and animal products. This eating pattern is environmentally friendly and may be associated with several health benefits.

There are many arguments about which diet is best for you.

Nevertheless, health and wellness communities agree that diets emphasizing fresh, whole ingredients and minimizing processed foods are superior for overall wellness.

The whole-foods, plant-based diet does just that.

It focuses on minimally processed foods and prioritizes plants. Studies show that plant-based diets are effective at stimulating weight loss and improving health (1, 2).

This article reviews everything you need to know about the whole-foods, plant-based diet, including its potential health benefits, foods to eat, and a sample meal plan.

There is no clear definition of a what constitutes a whole-foods, plant-based diet (WFPB diet). The WFPB diet 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, which should make up the majority of what you eat
• excludes 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. Yet although similar in some ways, these diets are not the same.

People who follow vegan diets abstain from consuming any animal products, including dairy, meat, poultry, seafood, eggs, and honey. Vegetarians exclude all meat and poultry from their diets, but some vegetarians eat eggs, seafood, or dairy (3).

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.

Summary

The whole-foods, plant-based diet emphasizes plant-based foods while minimizing animal products and processed items.

Obesity is an issue of epidemic proportions. In fact, it’s estimated that nearly 31% of adults have overweight, while over 42% have obesity (4).

Fortunately, making dietary and lifestyle changes can facilitate weight loss and have a lasting impact on health.

Many studies have shown that plant-based diets are beneficial for weight loss.

The high fiber content of the WFPB diet, along with the exclusion of processed foods, is a winning combination for shedding excess pounds.

A review of 12 studies that included more than 1,100 people found that those assigned to plant-based diets lost significantly more weight — about 4.5 pounds (lbs), or 2 kilograms (kg), over an average of 18 weeks — than those assigned to non-vegetarian diets (5).

Adopting a healthy plant-based eating pattern may also help keep weight off in the long run.

A study in 65 people with overweight or obesity found that those assigned to a WFPB diet lost significantly more weight than the control group and were able to sustain that weight loss of 25 lbs (11.5 kg) over a 1-year follow-up period (6).

However, it’s unclear whether the control group received nutrition advice or made any changes to their diet (6).

Regardless, simply cutting out the processed foods that aren’t allowed on a WFPB diet like soda, candy, fast food, and refined grains is a powerful weight loss tool itself (7, 8).

Summary

Many studies have demonstrated that whole-food, plant-based diets are effective for weight loss. They may also help you maintain weight loss in the long run.

Adopting a whole-foods, plant-based diet not only benefits your waistline, but it can also 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.

A large study in over 200,000 people found that those who followed a healthy plant-based diet rich in vegetables, fruits, whole grains, legumes, and nuts had a significantly lower risk of developing heart disease than those following non-plant-based diets (9).

However, less nutritious plant-based diets that included sugary drinks, fruit juices, and refined grains were associated with a slightly increased risk of heart disease (9).

Similarly, several other studies suggest that people following a healthy plant-based diet may have a lower risk of heart disease compared to meat eaters (10, 11).

Consuming the right kinds of food 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.

A study in over 76,000 people found that following a healthy plant-based diet could be associated with a lower risk of breast cancer (12).

Similarly, another recent study showed that greater consumption of nutritious plant-based foods was linked to a lower risk of aggressive forms of prostate cancer, especially in men under 65 years (13).

Furthermore, a 2022 review concluded that plant-based diets could be tied to a lower risk of digestive system cancers, including pancreatic, colon, rectal, and colorectal cancers (14).

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 have a higher number of plant compounds and antioxidants, which may help slow the progression of Alzheimer’s disease and reverse cognitive deficits, according to some test-tube and animal studies (15).

In many studies, higher intakes of fruits and vegetables have been strongly associated with a reduction in cognitive decline.

A review of nine studies including over 31,000 people found that eating more fruits and vegetables led to a 20% reduction in the risk of developing cognitive impairment or dementia (16).

Other studies in older adults have found that plant-based eating patterns may be associated with a reduced risk of cognitive impairment, along with a slower decline in brain function (17, 18).

Diabetes

Adopting a WFPB diet may be an effective tool in managing and reducing your risk of developing diabetes.

A study in more than 200,000 people found that those who adhered to a healthy plant-based eating pattern had a 34% lower risk of developing diabetes than those who followed unhealthy, non-plant-based diets (19).

Another study demonstrated that plant-based diets could be beneficial for the prevention of type 2 diabetes, especially when they included nutritious plant-based foods like fruits, vegetables, whole grains, nuts, and legumes (20).

Plus, plant-based diets have been shown to improve blood sugar control, body weight, and cholesterol levels in people with diabetes (21).

Summary

Following a whole-foods, plant-based diet may reduce your risk of developing heart disease, certain cancers, cognitive decline, and diabetes.

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 warming and environmental degradation.

A review of 63 studies showed that the largest environmental benefits were seen from diets containing the least amount of animal-based foods such as vegan, vegetarian, and pescatarian diets.

The study reported that a 70% reduction in greenhouse gas emissions and land use and 50% less water use could be achieved by shifting Western diet patterns to more sustainable, plant-based dietary patterns (22).

What’s more, reducing the number of animal products in your diet and purchasing local, sustainable produce helps drive the local economy and reduces reliance on factory farming, an unsustainable method of food production (23).

Summary

Plant-based diets emphasizing local ingredients are more environmentally friendly than diets that rely heavily on mass-produced animal products and produce.

From eggs and bacon for breakfast to steak for dinner, animal products are the focus of most meals for many people.

When switching to a plant-based diet, meals should center around plant-based foods.

If animal foods are eaten, they should be eaten in smaller quantities, with attention paid to the quality of the item.

Foods like dairy, eggs, poultry, meat and seafood should be used more as a complement to a plant-based meal, not as the main focal point.

A whole-foods, plant-based shopping list

• 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.
• Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc.
• Healthy fats: avocados, olive oil, unsweetened coconut, etc.
• Legumes: peas, chickpeas, lentils, peanuts, black beans, etc.
• Seeds, nuts and nut butters: almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, natural peanut butter, tahini, etc.
• Unsweetened plant-based milks: coconut milk, almond milk, cashew milk, etc.
• Spices, herbs and seasonings: basil, rosemary, turmeric, curry, black pepper, salt, etc.
• Condiments: salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice, etc.
• Plant-based protein: tofu, tempeh, plant-based protein sources or powders with no added sugar or artificial ingredients
• Beverages: coffee, tea, sparkling water, etc.

If supplementing your plant-based diet with animal products, choose quality products from grocery stores or, better yet, purchase them from local farms.

Examples of animal products that can be enjoyed in moderation include:

• eggs
• poultry
• beef
• pork
• seafood
• dairy products

While you can consume conventional animal products, some people may choose pasture-raised, grass-fed, wild-caught, or organic products for environmental reasons or personal preferences.

Summary

A healthy, WFPB diet should focus on plant foods like vegetables, fruits, whole grains, legumes, nuts, and seeds. If animal products are eaten, they should be eaten in smaller quantities compared to plant foods.

The WFPB diet is a way of eating that focuses on consuming foods in their most natural form. This means that heavily processed foods are excluded.

When purchasing groceries, focus on fresh foods and, when purchasing foods with a label, aim for items with the fewest possible ingredients.

Foods to avoid

• Fast food: French fries, cheeseburgers, hot dogs, chicken nuggets, etc.
• Added sugars and sweets: table sugar, soda, juice, pastries, cookies, candy, sweet tea, sugary cereals, etc.
• 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.

Foods to minimize

While healthy animal foods can be included in a WFPB diet, they should be minimized. These include:

• beef
• pork
• sheep
• game meats
• poultry
• eggs
• dairy
• seafood

Summary

When following a WFPB diet, highly processed foods should be avoided and animal products minimized.

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 the extent to which you include animal foods in your diet is up to you.

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

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 coconut 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

As you can see, the idea of a whole-foods, plant-based diet is to use animal products sparingly.

However, many people following WFPB diets eat more or fewer animal products depending on their specific dietary needs and preferences.

Summary

You can enjoy many different delicious meals when following a whole-foods, plant-based diet. The above menu can help you get started.

A whole-foods, plant-based diet is a way of eating that celebrates plant foods and minimizes animal products and highly processed foods.

Plant-based diets have been linked to a number of health benefits, including reducing your risk of heart disease, certain cancers, obesity, diabetes, and cognitive decline.

Plus, transitioning to a more plant-based diet is an excellent choice for the planet.

Regardless of the type of whole-foods, plant-based diet you choose, adopting this way of eating is sure to boost your health.

Plant based diet for 7 days

plant based diet for 7 days

Taking care of slim figure and health, people have come up with many different diets that include certain foods and exclude others.

There are very strict diets that allow you to eat only one product, or the so-called mono-diets. Strict diets include a dairy diet. Not everyone can easily withstand such a diet for a week.

There are more sparing diets, based on the exclusion of foods high in carbohydrates from the diet, but allowing a lot of protein foods, for example, the Kremlin diet and the Atkins diet.

To apply any diet for weight loss, you need to show a certain willpower. And, of course, consult with your doctor first.

This vegetable diet is an excellent tool for weight loss. After keeping it for a week, you will see amazing results.

Why a plant-based diet is good

This diet does not contain animal products on fruits and vegetables. In addition to the high content of many vitamins, minerals, trace elements and nutrients, fruits and vegetables have a number of other beneficial properties.

Natural products, given to us by nature, are an essential element of the diet and create the necessary alkaline environment – the main environment of our body. They strengthen bone tissue by supplying calcium to the bones, while the alkaline properties neutralize harmful acids.

The fruit and vegetable diet can also be used in addition to existing weight loss diets and has cleansing and regenerating properties.

Rule of thumb: a strict plant-based diet should include fresh, uncooked fruits and vegetables. The change in your current daily diet should be gentle, that is, it should change gradually, without sudden jumps.

Diet has two options – strict and softer. Let’s look at each of them.

Strict plant-based diet

A strict version of the fruit and vegetable diet is to consume fruits and vegetables in an amount not exceeding 1.5 kg per day.

Allowed for consumption during the day: cucumbers, tomatoes, carrots, cabbage, apples, peppers, broccoli, spinach, beets, leeks, peas, beans, celery, zucchini, pumpkin, 100 g of bread and 40 g of sugar, tea .

You can eat salads or light vegetable dishes seasoned with vegetable oil. Dairy products are allowed twice a week: milk, cheese, yogurt or kefir.

Menu for the day:
Breakfast: grated carrot salad, oatmeal and fat-free yogurt.
10 am: 1 cucumber.
Lunch: vegetable salad and 2 boiled potatoes seasoned with vegetable oil, a slice of rye bread.
16 hours: fresh red pepper.
Dinner: fruit or vegetable salad with vegetable oil.

Gentle plant-based diet

In this version of the plant-based diet, you can eat: apples, raisins, bananas, grapefruits, dried dates, dried apricots, pineapples, oranges, nectarines, black currants, melons, quince, blueberries, broccoli, carrots, cabbage, celery , turnips, zucchini, pumpkin, mushrooms, eggplant, cauliflower.

In addition, the light version of the diet allows you to include up to 100 g per day of meat products, such as beef, lean lamb, skinless chicken and rabbit meat.

Other additional alkaline foods (these should also appear on your table): millet, buckwheat, olive oil, sprouted seeds, almonds, honey, chestnuts, cream, ice cream and jam.

When following a plant-based diet, the following guidelines are recommended:

• This diet should be 75% alkaline and 25% acidic. Eat meat no more than 1-2 times a week.
• Cereals you should not eat more than 3 times a week.
• Eat vegetables raw or boiled.
• Add greens to vegetable dishes.
• Include some yellow or green vegetables in your breakfast.
• If you are cooking with vegetable oil, then choose a quality olive oil.
• Do not eat anything after 6-7 pm.
• Drink plenty of water, fruit juices and herbal teas.

• Diet for stomach ulcers: rules and recipes.
• Fruit and vegetable diet – menu for 3 and 4 days

• Claudia Schiffer’s Diet
• Diet for those over 30

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Vegetarian diet – menu for the week, reviews and recipes

Vegetarian diet implies the rejection of meat and meat products. With such a diet, you can not only lose weight, but also lower cholesterol levels, reduce the burden on the digestive tract. Some studies talk about the positive impact of vegetarianism on performance and mental activity.

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We talk about the simple rules of a vegetarian diet.

Contents of the article

Do not self-medicate! In our articles, we collect the latest scientific data and the opinions of authoritative health experts. But remember: only a doctor can diagnose and prescribe treatment.

Reviews indicate that on a vegetarian diet, you can lose 10 kg in 1-2 weeks. However, to achieve the result, you need to not only give up meat, but also count calories, the amount of fat and carbohydrates, and monitor the portion size. If strict control over the amount eaten makes you sad, pay attention to the Dukan diet.

For weight loss on a vegetarian diet, give up fried and salty, do not use a lot of spices. Vinegar is also banned – it is proposed to replace it with lemon juice. The vegetarian diet is calculated on average for a month. If there is a lot of excess weight, it is likely to lose up to 10 kg in week

Vegetarian diet – weekly menu

Monday

Breakfast: 150 g rice porridge, 150 ml fat-free yogurt, 2 nectarines.

Lunch: miso soup – 200 ml, a slice of rye bread, apple, vegetable salad – 150 g.

Dinner: stewed vegetables with mushrooms – 200 g. 0002 Breakfast: a slice of bread with feta and tomato , two boiled eggs.

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Lunch: green apple salad with celery and olive oil and lemon juice dressing – 200 g, a piece of hard cheese.

Dinner: baked potatoes – 2 pcs., vegetable caviar (zucchini, eggplant) – 150 g, 2 loaves.

Wednesday

Breakfast: buckwheat with mushrooms – 150 g, yogurt.

Lunch: Lean cabbage soup – 200 ml, whole grain toast, cucumber and tomato salad with herbs – 200 g.

Dinner: brown rice – 150 g, grilled vegetables – 200 g.

Thursday

Breakfast: oatmeal with apple – 100 g, kefir.

Lunch: bean soup – 200 ml, cabbage and cucumber salad – 150 g, 2 pears.

Dinner: vegetable stew – 250 g

Friday

Breakfast: boiled egg, rye toast with cheese, cucumber and parsley.

Lunch: Peppers stuffed with vegetables and rice – 200 g, 2 kiwis.

Dinner: green beans – 100 g, two tomatoes, boiled lentils – 150 g.

Saturday

Breakfast: cottage cheese soufflé – 150 g, a glass of kefir, an apple.

Lunch: couscous with cauliflower – 150 g, tomato salad with cheese.

Dinner: Vegetarian lasagna – 150 g, grilled eggplant.

Sunday

Breakfast: cottage cheese with berries – 100 g, fat-free drinking yogurt – 150 ml.

Lunch: borscht without meat with beans – 200 ml, cabbage and carrot salad – 150 g.

Dinner: mushrooms, pepper and grilled tomato, two rye bread, kefir.

Recipes for a vegetarian diet

Eggplant with tomatoes and cheese

• eggplant;
• 4 tomatoes;
• 2 garlic cloves;
• 100 g mozzarella;
• 40 g low-fat semi-hard cheese;
• olive oil;
• salt to taste;
• greens to taste.

1. Cut the eggplant lengthwise into 1cm slices, the tomatoes crosswise into slices. Peel and crush the garlic. Grate the cheese on a coarse grater, cut the mozzarella into pieces.

2. Fry eggplant in olive oil until golden brown. Line a baking sheet with parchment paper, place eggplant, then tomatoes and season with garlic.

3. Put the mozzarella pieces on top of the tomatoes, sprinkle grated cheese on top and place in the oven at 180 degrees for 15-20 minutes. It is better to take out the baking sheet before the cheese begins to boil. Sprinkle the cooked eggplants with herbs.

Brussels sprout salad

• 250 g Brussels sprouts;
• garlic clove;
• quarter pomegranate;
• green apple;
• green salad;
• a little olive oil;
• lemon juice.

1. Boil the cabbage in boiling water for 3-4 minutes, then place it in ice water.

2. Remove the seeds from the pomegranate. To do this, pour water into a bowl, dip a quarter of a pomegranate into it and clean it right in the water. The grains will sink to the bottom, everything superfluous will rise to the surface.

3. Cut the apple into thin slices. Mix cabbage and apple with lettuce. Drizzle with olive oil and lemon juice sauce. Sprinkle with pomegranate seeds.

Vegetarian diet and table No. 5

Diet 5 (table No. 5) is an invention of the Soviet doctor Pevzner, designed to restore the functions of the liver and biliary tract.

Combining a vegetarian diet and table number 5, you can not only get rid of excess weight, but also improve the functioning of the digestive tract.

Table No. 5 provides for the rejection of hard-to-digest fats, high-cholesterol foods, and fried foods. The daily calorie intake is 2500. You should drink 1.5 liters of water per day and limit salt intake to 10 g. You need to eat 5-6 times a day. Food should be boiled, baked or stewed.

As you can see, the recommendations are similar to a vegetarian diet. Of the additional restrictions – the rejection of fresh bread (it must be dried), legumes, hard-boiled eggs, sour fruits and berries, black coffee. Food and drinks should not be cold. All these rules allow you to avoid excessive load on the liver and a sharp release of bile.

Table number 5 favors vegetarian soups. For a healthy diet lunch, we recommend preparing vegetarian cabbage soup or lean borscht.

Vegetarian cabbage soup for diet No. 5

• 120 g courgettes;
• tomato;
• potato;
• 10 g carrots;
• onions;
• a little butter;
• teaspoon sour cream 15% fat;
• greens.

Finely chop the onion, grate the carrots. Simmer in a pot of water for about 5 minutes, then add the chopped potatoes, zucchini and tomato. You need to cook the broth until the vegetables become soft. Vegetarian cabbage soup for diet No. 5 is served warm (not hot) with sour cream and greens on the table.

Vegetarian borscht for diet No. 5

• 3 potatoes;
• a glass of beans;
• 100 g mushrooms;
• carrots;
• bulb;
• beets;
• 300 g cabbage;
• Art. l. tomato paste;
• bell pepper;
• vegetable oil;
• salt;
• bay leaf;
• greens.

Soak beans in warm water for 2 hours. Boil the mushrooms, cut into strips. Dilute the mushroom broth with 3 liters of water, add mushrooms and chopped beets to it again. After 15 minutes, add chopped potatoes to the pan, cook for 20 minutes. Saute carrots and onions in vegetable oil, add tomato paste. Put this frying in the broth, also add chopped peppers, cabbage, boiled beans, salt. Cook covered over low heat for 5-7 minutes, season with herbs.

Vegan Diet

Veganism is a stricter version of vegetarianism. It excludes the use of any products of animal origin, including fish, seafood, eggs and dairy products.

An important task in formulating a vegan diet is to ensure adequate protein intake. Since animal products are excluded, it is important to introduce a lot of vegetable protein into the diet: soy, nuts, legumes.

Vegans are considered by doctors to be at risk of vitamin deficiency, anemia, iron deficiency and hormonal disorders. If you are going to go vegan, make it a rule to take special vitamin-mineral complexes and get tested regularly.

The use of veganism for weight loss is controversial. Nutritionists recommend resorting to a vegan diet for short-term relief. If you are planning to give up animal products not for ethical reasons, but specifically to reduce weight, you should not use such a menu for a long time. One to two weeks is enough for an active detox and fat burning.

Keto diet for vegetarians

Is it possible to combine vegetarianism and keto diet? It turns out yes! For those who want to enjoy the benefits of a keto diet while excluding animal products, there is a so-called keto-tarianism.

Carbohydrates

The main difficulty that vegetarians and vegans may face when switching to a keto diet is too many carbohydrates, which in large quantities enter the body with plant-based foods. To enter ketosis, cut your carbohydrate intake to 20 grams per day. Therefore, cereals, legumes, starchy vegetables and fruits, which contain a lot of carbohydrates, fall under the ban.

The basis of a keto diet is protein and healthy fats. How to meet the needs of these nutrients for a vegetarian?

Protein

The sources of protein available to you are determined by the type of vegetarianism you follow. For lacto-vegetarians, this is dairy products, for ovo-vegetarians, eggs, for pescatarians, they can easily get the required amount of protein by eating fish and seafood. In addition, protein is found in mushrooms, nuts and seeds, and soy products.

Fats

The keto diet for vegetarians focuses on healthy fats such as those found in avocados, vegetable oils, nuts, seeds, olives, coconut cream. Among nuts, walnuts, Brazilian, pine, pecans, almonds, macadamia, hazelnuts are preferred. But with pistachios, peanuts and cashews, you need to be careful, because they contain a large amount of carbohydrates.

Vegetarianism: pros and cons

Like any restrictive eating style, vegetarianism has its pros and cons.

The Benefits of Vegetarianism

Body Cleansing

Due to the large amount of fiber in plant foods, the body removes toxins better.

Improved skin condition

According to many vegetarians, as a result of the rejection of animal products, the skin becomes less sensitive, oily sheen decreases, inflammation, pimples and black spots appear less often.

Weight Loss

A plant-based diet, when done in moderation, can help you lose weight. Vegetarianism helps speed up metabolism and burn fat.

Reducing the risk of cardiovascular disease

Studies show that among the adherents of a plant-based diet, there are fewer patients with coronary heart disease, hypertension and atherosclerosis, which is associated with low cholesterol in the diet. However, the abuse of refined foods, vegetable oils, and foods high in sugar can also lead to diseases of the cardiovascular system.

Less chance of type 2 diabetes

A vegetarian diet reduces cholesterol and blood sugar. If diabetes has already been diagnosed, vegetarianism can help stabilize the condition.

Improved gut health

Plant-based diets are associated with healthier gut microflora.

Disadvantages of vegetarianism

Among the negative aspects of a vegetarian diet are:

Vitamin and micronutrient deficiency

Perhaps the main and most common side effect of vegetarianism is the lack of useful micronutrients. Most often, iron, zinc, calcium, B vitamins and vitamin D, amino acids suffer. Many elements are absorbed better with animal food than with plant food – for example, iron. Phytic acid in plant foods slows down the absorption of calcium and zinc. Therefore, it is recommended to take regular tests and take nutritional supplements as directed by your doctor.

Gastrointestinal disease risk

Vegetarians are at risk of “acquiring” gastritis because plant foods increase the acid’s effect on the stomach lining.

Flatulence

Due to excess fiber, bloating occurs, especially at the beginning of the transition to a plant-based diet.

Vegetarian recipes for every day

Here we have collected delicious vegetarian recipes to help you create your complete menu.

Vegetarian dumplings

Needed:

• Yadritsa buckwheat – 100 g
• Water – 200 ml
• Bay leaf – 1 pc .
• Oyster mushrooms – 200 g
• Carrots – 150 g
• Butter – 80 g
• Salt – 0.5 tsp.
• Dried oregano – 0.5 tsp.
• Dried parsley root – 0.5 tsp.
• Other spices to taste

Cooking process:

1. Pour water into a saucepan, add washed cereals, salt, put bay leaf and parsley root into the water.
2. Put on the stove and bring to a boil.
3. Peel and grate carrots on a fine grater, add butter and simmer in a frying pan over medium heat. Rinse mushrooms, finely chop, add to carrots.
4. Season everything with spices and simmer for another 10 minutes.
5. Mix vegetables with buckwheat and simmer until the water has completely evaporated.
6. Grind the resulting mixture in a blender to a puree state and leave to cool.
7. To prepare the dough, pour warm water into a saucepan, add salt and oil, mix everything.
8. Add flour and mix again.
9. When the dough has thickened, turn it out onto a floured board and knead by hand until smooth.
10. Cut off a piece of the dough, put it on a table without flour, roll out the rope to a thickness of 1 cm.
11. Cut the rope into short pieces.
12. Roll the resulting pieces in flour and roll into thin circles with a rolling pin.
13. Put the filling in the center of the circle, fold in half, fasten the edges.
14. Pour 1 liter of water into a saucepan, add bay leaf, peppercorns, salt and a couple of tablespoons of vegetable oil.
15. Bring to a boil, put dumplings into a saucepan.
16. When dumplings float to the surface, cook for another 5 minutes over medium heat.
17. Leftover dumplings can be frozen.

Ratatouille

Ingredients:

• Eggplant – 1 pc.
• Zucchini – 1 pc.
• Tomatoes – 4 pcs.
• Olive oil – 3 tbsp. l.

Sauce:

• Tomato – 1 pc.
• Salt – 1 tsp
• Marjoram or basil – 0.5 tsp.
• Pomegranate juice – 150 ml

Recipe:

1. Peel eggplant and zucchini, cut into 1-2. 5 cm slices.
2. Grease the dish with oil and arrange the vegetables, alternating eggplant with tomatoes and zucchini.
3. For the sauce, blend the peeled tomato and other ingredients in a blender.
4. Pour the sauce over the vegetables and place in the oven for 30-40 minutes at 200 degrees.
5. Serve sprinkled with herbs.

Vegetarian Lasagna

Ingredients:

• Lasagne sheets – 15 pcs
• Frozen spinach – 450 g
• Feta cheese – 250 g
• Hard cheese – 250 g
• Vegetable oil – 2 tbsp. l.
• Milk – 1 l
• Flour – 90 g
• Butter – 120 g
• Salt
• Ground nutmeg – 2 tsp.

Preparation process:

1. First prepare the bechamel sauce. To do this, melt the butter in a saucepan over low heat. Add flour, mix and fry over high heat for 1 minute. Then pour milk and mix so that there are no lumps.
2. Salt the mixture to taste, return to low heat and cook until thickened, stirring occasionally.