When well-planned, a 100% plant-based diet can improve your health.
This diet offers various benefits for your:
However, approach this lifestyle with intention and awareness. You can thrive on a vegan diet by focusing on whole, nutrient-dense foods and addressing potential nutrient gaps.
Here’s how to make a whole food plant-based meal plan that is nutritious and delicious.
A whole-food plant-based diet emphasizes consuming primarily or exclusively whole, minimally processed foods from plants.
These plant-based foods include:
It limits or eliminates animal products such as meat, dairy, eggs, and honey.
The idea behind a whole-food plant-based diet is to eat plant-based foods in their natural state to maximize the nutritional benefits.
Highly processed foods are typically stripped of essential nutrients and can contain unwanted additives.
Focusing on whole plant foods, you can ensure that you get a wide variety of the following:
When done right, a 100% plant-based diet offers many health benefits.
Research shows that people who follow well-planned vegan diets tend to have lower rates of chronic diseases, such as:
Why? A big part of it is the focus on whole, nutrient-packed foods like these:
These foods are packed with fiber, which supports gut health, helps lower cholesterol, and keeps you feeling full (4). They’re also rich in vitamins and antioxidants, which help protect your cells from damage and inflammation (3).
Plus, plant-based diets are naturally lower in saturated fat, which experts have linked to heart disease. Plant-based foods are cholesterol-free (since cholesterol exists in animal products).
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For example, a 2021 review suggested that people who focused on plant-based eating had a lower risk of developing type 2 diabetes than those who ate less plant-heavy diets (5).
The American Heart Association also recognizes plant-based diets as effective strategies for improving cardiovascular health (6).
Read more: Revitalize Your Morning With A Flexitarian Breakfast
While vegan diets have several health benefits, they require careful planning to avoid nutritional gaps. A common misconception is that vegans are automatically healthy, but that’s not always true. Filling your plate with highly processed plant-based snacks that lack essential nutrients is easy.
Essential nutrients that are harder to get on a 100% plant-based diet include:
Vegans must take a B12 supplement or eat fortified foods like plant-based milk or breakfast cereals.
Failure to meet these nutrient requirements can lead to deficiencies over time, impacting energy levels, bone health, and more.
Social situations and daily logistics can challenge those following a WFPB diet.
Eating out or attending social events may become tricky due to limited plant-based options, which can feel isolating or inconvenient. Meal preparation can also feel time-consuming, particularly for those new to the diet or unfamiliar with plant-based cooking techniques.
While staples like beans, rice, and vegetables are generally affordable, specialty items such as plant-based cheeses, meat substitutes, or organic produce can be expensive.
Additionally, access to fresh, whole foods may be limited in certain areas, such as plant-based deserts, making it harder for some individuals to maintain a balanced WFPB diet.
A sudden increase in fiber from fruits, vegetables, and legumes can lead to digestive discomfort, including bloating and gas. These stomach issues are common for those transitioning abruptly to a high-fiber diet, as the body may need time to adjust to the increased fiber intake (12).
Some individuals may find it challenging to feel satisfied without the flavors and textures of animal-based foods, particularly during the initial transition. This switch can make the diet feel restrictive or less enjoyable for those accustomed to a more omnivorous way of eating.
A WFPB diet can become overly restrictive if not balanced properly, leading to potential disordered eating patterns or nutrient gaps.
These food imbalances occur when individuals focus too heavily on eliminating foods rather than ensuring variety and balance in their meals.
Not everyone thrives on a WFPB diet due to differences in metabolism, genetics, or health conditions. For example, individuals with certain digestive disorders, such as IBS, may struggle with the high-fiber content of the diet, making it difficult to sustain or adapt to this way of eating.
Want to enjoy all the perks of a vegan lifestyle without the pitfalls?
Here are some practical tips:
A whole-food, plant-based diet focuses on eating minimally processed plant foods, eliminating or reducing animal products and highly refined items.
Check out this plant-based foods list and add your favorites to your shopping list!
Fruits are a plant-based diet staple because they contain fiber, vitamins, minerals, and antioxidants (13). They’re also naturally sweet, making them delicious in their own right or as part of recipes.
Here are some great options:
From your morning smoothie to a refreshing snack, fruits are versatile and easy to love.
No whole-food plant-based diet is complete without a rainbow of vegetables!
They’re rich in nutrients and low in calories, making them essential to every meal (14).
Here are some common choices:
Vegetables are the backbone of a plant-based plate, whether raw, roasted, steamed, or blended into soups.
Legumes are powerhouses of protein, fiber, and complex carbs.
They’re hearty, filling, and contain many essential vitamins and minerals (14).
Here’s what you can enjoy:
Add them to salads, soups, curries, or even mashed as spreads—legumes are as versatile as they are nutritious.
Whole grains are a key energy source, offering complex carbs and a wealth of nutrients. They’re high in fiber and can keep you feeling full for longer (15).
Popular choices include:
From plant-based breakfast ideas such as overnight oats to dinner side dishes, grains add substance and nourishment to meals.
Nuts and seeds provide healthy fats, protein, and a satisfying crunch (16).
They’re perfect for snacking or adding to dishes as toppings.
Examples include:
Be mindful of portion sizes, as nuts and seeds are calorie-dense.
A small handful goes a long way!
While legumes and grains are excellent protein sources, other options fit seamlessly into a whole-food, plant-based diet (9).
Plant-based proteins include:
The texture makes these foods excellent substitutes for traditional animal products in stir-fries, burgers, and other dishes.
Herbs and spices elevate plant-based meals, adding flavor without unnecessary additives. Combined with plant-based condiments, they bring dishes to life.
Examples include:
Nutritional yeast, in particular, is a favorite for its cheesy flavor and B12 fortification!
Some foods defy classification but are worth including.
These might be pantry staples or extra flavor boosters:
These add unique flavors, textures, or nutrients and often contribute probiotics to support gut health.
A plant-based diet revolves around eating whole, minimally processed plant foods that nourish your body and minimize harm to animals, the environment, or yourself.
Animal-Based Products
Plant-based eating, especially when followed strictly, excludes all animal-derived foods. These products not only fall outside the definition of “plant-based,” but they’re also linked to environmental concerns and potential health risks when consumed excessively (17).
Some examples include:
Avoiding animal products is central to this lifestyle, so swap them for plant-based alternatives like tofu, almond milk, and coconut yogurt.
Highly Processed Foods
A plant-based diet prioritizes whole foods closer to their natural state, so avoiding highly processed items is best. These are often stripped of nutrients during processing and loaded with unhealthy additives (18).
Examples include:
Remember, just because something is technically “plant-based” doesn’t automatically mean it’s good for you. Stick with whole foods as much as possible!
Refined Grains And Flour
Refined grains have been stripped of their bran and germ during processing, removing much of their fiber and nutrients. As a result, these foods aren’t as filling and often leave you feeling hungry sooner (19).
Avoid these refined options:
Whole grains, like rolled oats or barley, are excellent choices for maintaining energy and promoting good digestion (15).
Refined Sugars And Sweeteners
While natural sweeteners provided by fruits like dates or bananas align with plant-based living, highly processed added sugars don’t get to join (20).
Things to avoid include:
Instead, stick to natural sweeteners like pure maple syrup or unrefined coconut sugar and use them in moderation, as they are still added sugars.
Refined Oils
Plant-based diets often recommend minimizing or avoiding certain oils altogether, as these are calorie-dense but lack fiber and essential nutrients or for other reasons (21).
Popular oil products to cut out include:
Instead, choose whole-food sources of healthy fats, such as avocados, nuts, seeds, and olives.
Use heart-healthy olive, avocado, canola, or other vegetable oils for cooking oils.
Food Additives
Many processed foods contain chemical additives that are not on a whole foods plant-based plate. Though vegan-friendly and safe for consumption, these ingredients are far from natural, and some people avoid them.
Watch out for:
Reading ingredient labels can help avoid consuming hidden chemicals and overly processed items.
Alcoholic Beverages
While occasional alcohol use might fit some plant-based lifestyles, most processed alcoholic beverages don’t align with health-focused approaches (22).
These alcohol risks include:
For plant-based options, stick to vegan-certified wines, beers, and spirits.
Read more: Vegetarian Macro Meal Plan: Answering All Your Plant-Based Diet Questions
Wondering what is a good whole food plant-based meal plan that is also realistic is a great question.
Here’s a sample whole food plant based meal plan for beginners.
This plan is full of easy and delicious meals to get you started:
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Keep lunch satisfying and nutrient-packed by combining proteins, whole grains, and veggies.
Snacks can help keep your energy levels stable and prevent you from feeling overly hungry before the next meal.
Dinner is a great time to pull together a hearty, satisfying meal full of flavors.
No, eggs are not included in a whole-food 100% plant-based diet as they are an animal product. This diet focuses solely on whole, plant-based foods. Other forms of vegetarianism or plant-based diets allow for the consumption of eggs. It’s your diet, so you make the rules based on preferences and goals. Most food experts would not consider Greek yogurt a whole food on a plant-based diet because it contains animal milk. Plant-based alternatives, like unsweetened coconut or almond yogurt, are more suitable. Yes, rice can be part of a whole-food plant-based diet, but you might prefer to choose whole-grain varieties like brown, wild, or black rice rather than white rice, which is more refined and lacks fiber. It depends on the pasta. Most pasta is plant-based, but some varieties may include eggs. Whole-grain pasta and pasta made from legumes like chickpeas or lentils are whole-food plant-based. Traditional white pasta, however, is more processed and doesn’t fully align with this diet.Frequently Asked Questions
Can you eat eggs on a whole-food plant-based diet?
Is Greek yogurt a whole food?
Can you eat rice on a whole-food, plant-based diet?
Is pasta whole food plant-based?
A whole-food, plant-based meal plan involves eating minimally processed, nutrient-rich foods while avoiding animal products and refined ingredients.
The benefits? Potentially better health, more energy, and possibly even a longer life. Plus, it’s kinder to the environment and aligns with many people’s ethical choices.
The challenges? Ensure you meet your needs, which requires planning and a willingness to learn about plant-based nutrition.
But with simple meal prep strategies and plenty of delicious, satisfying plant-based diet recipes for beginners, it’s entirely doable.
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