15 Whole Food Plant-Based Recipes for the Family (2024)

FAQs

Is peanut butter allowed on whole food plant-based diet? ›

Do not let the word “butter” confuse you; peanut butter can be a great addition to your plant-based diet. (Whew! You can let out that sigh of relief now.) Here's the deal: generally speaking, peanuts can absolutely be part of a health-promoting diet.

Is Pasta Healthy? Though technically pasta is technically not a whole food, because even in its healthiest form its still minimally processed, pasta dishes can still be a part of a healthy WFPB diet.

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.

Leafy greens, broccoli, carrots, Brussel sprouts, cauliflower, sweet potatoes, squash, bell peppers, cucumbers…the more, the merrier! Whole grains: many whole grains are a vital source of protein and fiber.

Eggs can and should be part of a plant-based diet, and these five suggestions showcase how easy it is to incorporate the incredible egg into your plant-forward dishes.

Popcorn! Corn comes from a plant. When that corn is popped it is still plant-based. You could buy pre-popped popcorn (an option to come), but you can also pop your own, which is incredibly delicious and also way easier than you think.

Cons of a Plant-Based Diet

Potential Nutrient Deficiencies: Vegetarian and vegan diets need to pay extra attention to ensure they're getting enough protein, calcium, iron, and vitamin B12 in their diets.

Coffee can be part of a healthy WFPB diet for most people. Some folks who suffer from anxiety/GI issues/low iron may want to steer clear or limit consumption. Tea is a great beverage to include in your WFPB lifestyle - especially herbal teas.

It encourages eating little to no processed food and discourages the use of oil and salt. This means that vegan meat and cheese, bread, ice cream, cookies, candy, snacks, and frozen meals are not allowed.

If you're a diehard pizza fan, you may be under the impression that if you were to change your diet to vegetarian or vegan, you wouldn't be able to enjoy your favorite food any longer. This just isn't true! Pizza is still a staple among those following a meat-free or completely plant-based diet.

Can you eat oatmeal on whole food plant-based diet? ›

Here are a few of the most common foods you'll see in a whole-food plant-based meal plan: Legumes: lentils, beans and chickpeas. Whole grains: quinoa, wheat, oats, farro and more.

It might seem obvious, but "one of the reasons why you might feel hungrier when you transition to a vegan or plant-based diet is because you may not be eating enough calories and nutrients," explains Julie Barrette, a senior clinical dietician with Providence Mission Hospital.

A vegan diet can include highly processed imitation meats and cheeses; a WFPB diet eschews these products in favor of whole or minimally processed, close-to-nature foods that make it easy to meet your nutritional needs.

Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn't mean that you are vegetarian or vegan and never eat meat or dairy.

It encourages eating little to no processed food and discourages the use of oil and salt. This means that vegan meat and cheese, bread, ice cream, cookies, candy, snacks, and frozen meals are not allowed.

Whole foods include fresh fruits and vegetables, whole grains (such as oats, brown rice and barley), nuts, beans, fish, shellfish and eggs.

WHAT COUNTS AS A PLANT FOOD? If the food comes from a plant and is minimally processed, it counts! Plant foods include all fruits and vegetables, legumes (peas, lentils, tofu and canned or dried beans), grains, milks made from nuts or grains, nuts and seeds.