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

What Is a Whole-Foods, Plant-Based Diet?

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.

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.

It Can Help You Lose Weight and Improve Your Health

Obesity is an issue of epidemic proportions. In fact, over 69% of US adults are overweight or obese (1Trusted Source).

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 (2kg) over an average of 18 weeks — than those assigned to non-vegetarian diets (2Trusted Source).

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

A study in 65 overweight and obese adults 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 9.25 pounds (4.2kg) over a one-year follow-up period (3Trusted Source).

Plus, 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 (4Trusted Source, 5Trusted Source)

Foods to Avoid or Minimize on This Diet

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, the following products should be minimized in all plant-based diets.

• Beef
• Pork
• Sheep
• Game meats
• Poultry
• Eggs
• Dairy
• Seafood

A Sample Meal Plan for One Week

Transitioning to a whole-foods, plant-based diet doesn’t have to be challenging.

The following one-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.