Plant-Based

Whole Food Plant-Based Diet for Beginners

whole food plant based diet for beginners

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Looking for a Whole Food Plant-Based Diet for beginners guide?

After much consideration, we are changing our family over to a whole foods plant-based diet.

When I first heard of eating plant-based all I could think about was eating a salad which terrified me because I’m already underweight.

I had been struggling with autoimmune issues including Lupus and my husband was looking to lose some weight.

Together we decided to make the change over to plant-based meals for our whole family.

Come to find out, we didn’t know much about eating plant-based at all.

A plant-based diet is different from a vegan so if you don’t know the differences please check out this article.

The Difference Between a Plant-Based vs. Vegan Diet.

Whole Food Plant-Based Diet for Beginners

What do you eat on a Whole Food Plant-Based Diet?

Whole Food Plant-Based eating includes fruits, vegetables, seeds, nuts, legumes, beans, basically any edible food grown from the earth that hasn’t been processed.

It excludes animal products (eggs, meat, dairy), processed foods (even plant oils), chemicals, and additives.

The goal for us is to eat food in its most natural form either raw or cooked.

We don’t use oils, very rarely flour, and don’t eat seafood.

Are you wondering what we actually eat in a day?

Our Whole Food Plant-Based Meals

Here is a quick glance at what we have been eating. I’ll work on getting recipes up for these meals and linking them as soon as possible. Anything we buy already made such as almond butter needs to be organic and have no other added oils or ingredients.

Breakfast:

  • I have a smoothie with flax seeds, kale, and frozen fruit.
  • The kids have oatmeal with diced apples or a smoothie.

Lunch:

  • Our lunch is light because we eat supper early.
  • Sauteed zucchini and tomato over rice pasta
  • Sweet potato hash in skillet
  • Hummus with veggies
  • Salad with seeds
  • Black beans and guacamole

Dinner:

  • Mushroom Stroganoff with cashew cream
  • Tacos with black beans, guacamole, and rice
  • Potato soup and salad
  • Butternut squash soup
  • Zucchini noodles and mixed vegetables
  • Avocado and white bean wraps
  • Vegetable soup
  • Chili

Snacks:

  • Cut vegetables dipped in hummus or avocado
  • Nuts and dried fruit
  • Fresh fruit
  • Banana and peanut butter
  • Apple slices and cashew butter
  • Hummus and pita
  • White bean dip

Whole Food Plant-Based Resources

If you plan on starting a plant-based diet there are a few things I would recommend.

First, familiarize yourself with the basics of a whole food plant-based diet.

The 28 Days Plant Based Made Easy Course will give you everything you need to start eating plant-based.

It’s full of video recipe demonstrations, meal planning tips, kitchen prep, and lectures from some of the best plant-based doctors.

We watched the Game Changers documentary and it was incredibly helpful to see other successful people eating plant-based.

Forks over Knives is also a plant-based documentary but it has an animal activist slant to it and that wasn’t a motivating factor for our plant-based diet.

There are also a few cookbooks I would recommend to help you get started.

How Not to Die Cookbook has many simple recipes that are great for beginners.

The Plant-Based Diet for Beginners book is a basic guide as well as super easy recipes anyone could make.

You will also NEED a high-speed blender.

The Vitamix is top of the line but we are using a Nutribullet with no problems.

It was more affordable for our family at the time.

Transitioning to Whole Food Plant-Based

If you are completely new to eating healthy in general, I would recommend replacing one meal at a time.

Maybe aim for plant-based lunches for a week, then add in plant-based breakfasts.

Figure out a plan to ease into a plant-based lifestyle over the period of a month so it’s not a shock for your family.

Honestly, it was harder to cut out dairy than it was the meat. I didn’t realize how much commercial dairy we were really eating.

We used premade guacamole and hummus for a while until we could make our own. It’s not ideal but it did help us transition to whole food plant-based a little easier with having 4 kids.

Supplementing with B12 for Plant-Based Diet

If you are completely meat and dairy-free you will need to supplement with b12.

We live in a sanitized world now and are not connected to the earth for our food and water like our ancestors used to be.

Animals naturally got B12 from clumps of soil and bacteria but much of the animal feed now is fortified because the animals eat grain and corn.

Vitamin B12 is extremely important so be sure to supplement if you are eating a plant-based diet.

Many people are deficient including meat-eaters because commercial meat animals are not fed a proper diet.

We use Solgar Sublingual B12 for our family. It dissolves quickly in your mouth so it’s a great choice for children.

You can learn more about B12 supplementation at Nutrition Facts B12.

whole food plant based diet for beginners

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