A Whole-Food Plant-Based diet means eating mostly grains, legumes, vegetables, fruits, nuts and seeds and avoiding foods that are highly refined and processed like oils and sugars. Many studies have shown significant health improvements from this diet, even reversing symptoms from some chronic diseases (1)(2)(3). A lot of people have been making the change, even some professional athletes are switching over to WFPB because of all the benefits (4)(5)(6). This post is our guide to a WFPB lifestyle.
This graphic below is from Forks Over Knives, one of our favorite resources(7).
People ask us where we get our protein. Our favorite WFPB proteins are lentils, chickpeas, brown rice, quinoa, broccoli, green beans and peas. We make sure to eat a wide variety of vegetables and grains, and we also try to shop in season.
Plant-based milks like almond milk and soymilk are usually fortified with calcium, B12, etc. If you blend and make your own nutmilk, you can still get these these nutrients from other foods. Check out this post from @matt.marcella (a vegan athlete on Instagram).
Cooking and meal prepping doesn’t have to be elaborate, it can be simple and easy. We use a batch cooking method, where we will cook a pot of beans, a few cups of rice and we will have veggies already prepped in the fridge, and we just pull out our prepped ingredients when we are ready to eat. Sometimes we also do a more organized meal prep, where all the foods are already portioned out. Check out our meal prep recipes here and here (more coming soon!)
Switching over to a whole-food plant-based diet takes a little planning and research in the beginning, but it gets easier with time. Being a vegan in today’s modern time means we have so many options to choose from at our grocery stores. Many of our vegan options are delicious, yet highly processed. Switching over to WFPB means minimizing these conveniences, and some prepping and planning will make it a lot easier.
We are making sure to avoid oils, refined sugars and minimizing our processed foods like flours and breads. We are planning to prepare all our breads and condiments starting from whole foods in our kitchen. We are buying these whole foods like grains, nuts and seeds and doing the processing ourselves to make our foods. This also helps us cut back on all the plastic packaging that the foods come in.
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- Health Effects of Vegan Diets
- Mayo Clinic – Nutrition and healthy eating.
- Low Saturated diets – MS
- “These athletes went vegan – and stayed strong.” – Kristen Hartke
- Plant Powered Athletes and What They Eat
- “‘What the Health’ Is Going On With the NFL Right Now?” – Katherine Sullivan
- Forks Over Knives