Whole Food Plant Based Diet for Dummies Juliana
Whole-Foods, Plant-Based Diet
Thesis Study
While my thesis is about building a sustainable eating style, I will need some role model for reference. Plan-based diet might not be the final goal but definitely worth using as reference.
What Is a Whole-Foods, Plant-Based Diet?
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.
It Is Good for the Planet and Local Economics
People who follow plant-based diets tend to 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.
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.
Shopping List
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.
- 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, coconut 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.
- Eggs: Pasture-raised when possible.
- Poultry: Free-range, organic when possible.
- Beef and pork: Pastured or grass-fed when possible.
- Seafood: Wild-caught from sustainable fisheries when possible.
- Dairy: Organic dairy products from pasture-raised animals whenever possible.
Foods to Avoid or Minimize
When purchasing groceries, focus on fresh foods and, when purchasing foods with a label, aim for items with the fewest possible ingredients.
- 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
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.
Whole Food Plant Based Diet for Dummies Juliana
Source: https://medium.com/jeffrey-cmu-mdes-thesis/whole-foods-plant-based-diet-f272ccabf21a