What to Eat on a Whole Food, Plant-Based (WFPB) Diet

Table of ContentsView AllTable of ContentsWhat to Eat and AvoidDifferent TypesMeal PlansBenefitsDrawbacksImportant Nutrients

Table of ContentsView All

View All

Table of Contents

What to Eat and Avoid

Different Types

Meal Plans

Benefits

Drawbacks

Important Nutrients

A whole food, plant-based diet, also known as a WFPB diet, is one in which you mostly eat minimally processed foods made from plants and few, if any, animal products. There is no strict definition for a WFPB diet, which means you can make certain choices to suit your nutritional needs and dietary preferences.The main point is to increase the foods you eat that come from plants and reduce those that come from animals. Plant-based eating is associated with various health benefits, as long as you are getting enough protein and other nutrients such as iron and vitamin B12 that usually come from animal products.WFPB diets can benefit the planet because they have a smaller carbon footprint, which measures carbon dioxide emissions, than a standard diet containing beef or poultry.10'000 Hours / Getty ImagesPlant-Based Foods on a Whole Food DietIf you want to eat a WFPB diet, the main principle is to eat foods that areminimally processedand derivedmostly from plants. The term “whole food” indicates the absence of processing. Little to nothing has been added or taken out of the food that affects its nutritional benefits.Minimal ProcessingProcessing can include putting additives and preservatives into foods, and processing can strip them of some nutrients. Additives and preservatives include artificial coloring, benzoate preservatives, many artificial sweeteners, and saturated fats.Some food products are considered ultra-processed, meaning they have been significantly altered and contain ingredients not typically used in food preparation. These include some packaged breakfast cereals, cookies, sodas, flavored yogurts, packaged potato chips and salty snacks, and bread made with refined flour.Processing has been linked to an increased risk of cardiovascular disease, some cancers, mental health disorders, and learning disabilities, among other harmful effects.Though there’s a lot of room to adapt a WFPB diet, be aware of vegan or plant-based “junk food” options, such as sweetened beverages, refined grains including bread made from refined flour, french fries, and sweets.Plant-based “meat"can be short on nutrients and high in sodium, sugar, or unhealthy fats.If you eat too many of these foods, you could be consuming more additives and preservatives than you would like, which could undermine the benefits of a WFPB diet. It may not be possible to avoid all processed foods, but read labels and know as much as you can about the processing involved.Plant-BasedFoods in a WFPB diet include:FruitsLegumes like peas, beans, or lentilsNutsSeedsVegetablesWhole grainsMany of these foods are high in fiber, which is important for good digestion.Nuts, nut butters, oils like olive or coconut oil, and foods like avocado and chia seeds supply unsaturated fats, which can lower cholesterol.Legumes, nuts, tofu, and spinach can be good sources of protein.Whole-grain breads and grains like farro or quinoa contain an array of nutrients in addition to fiber. You can choose to include dairy, meat, poultry, fish, seafood, and eggs in a WFPB diet as long as your diet primarily relies on plant-based sources.Another way to devise a plant-based diet is to follow the recommendations of the American Heart Association, which emphasizes many of the same principles as a WFPB diet.Different Types of WFPB DietsVariations of the WFPB diet include:Lacto-vegetarian: Includes dairy but not eggs, meat, poultry, fish, or seafoodOvo-vegetarian: Includes eggs but excludes meat, poultry, fish, seafood, and dairyPescatarian: Includes eggs, dairy, fish, and seafood, but excludes meat and poultryVegan: Excludes eggs and dairy, as well as meat, poultry, fish and seafoodVegetarian: Does not include meat, poultry, fish, and seafood, but does include eggs and dairyA “flexitarian” diet is for those who want to limit their meat intake and shift the balance to vegetables, fruits, and other plant-based foods.What a Day of Plant-Based Meals Can Look LikeEating a plant-based diet gives you a lot of latitude if you keep whole foods and balanced nutrition in mind. When you plan meals, take into account whether you are including plenty of nutrient-dense foods and not empty calories that happen to come from plants. Here are some ideas for meals and snacks that pack protein, fiber, vitamins, and minerals into them without sacrificing flavor or satisfaction:Breakfast:Avocado on whole-grain toast with a drizzle of lime and chopped parsley or cilantroSteel cut or rolled oats oatmeal topped with fresh fruitTofu scrambleApple, banana, yogurt, and chia seed smoothieLunch:Farro or lentil bowl with tomatoes, feta, cucumber, herbs and a vinaigrette dressingVeggie fritters in whole wheat pita or wrapHummus and veggie tacos with tahini or salsaCurried cauliflower bowl with spinach, black beans, and red pepper, drizzled with lemon or lime, a dollop of sour cream, and a sprinkle of chia seedsRoasted veggie combo plate with diced sweet potatoes, zucchini, broccoli, and onion, topped with fresh herbs, a drizzle of olive oil, and whole wheat bread crumbs for more crunch.Dinner:Veggie and tofu stir-fry with soy-sesame sauce, topped with sesame seedsVeggie pizza with mozzarella, Parmesan, and a whole-grain crustRavioli stuffed with pumpkin or butternut squash and ricotta, topped with fresh sage and a drizzle of olive oil and a bit of Parmesan cheeseFalafel with tahini dip, a few olives, and a chopped salad of mixed greens and veggiesChickpea and carrot salad topped raisins and a poached eggSnacks:Dates stuffed with almond butterHomemade air-fried potato chipsHomemade trail mix with dried fruit, nuts, and seedsPopcornRoasted chickpeasRoasted edamame with a touch of sea saltPlenty of easy-to-make options for meals andsnacksare available, and plant-based prepared foods can also be found. When making choices, remember that the goal is good, balanced nutrition. Whether you add fish, seafood, chicken, dairy, eggs, or beef is up to you, but go big on the plant-based products but light on the animal products.Benefits of WFPB DietA WFPB diet, especially those that are vegetarian or vegan, can improve your health. A large study done in the United Kingdom showed that people who eat either vegetarian or vegan diets, compared with those who eat meat, tend to have:Lower blood pressureLowerbody mass index (BMI)Lowerlow-density lipoprotein (LDL) cholesterol(the “bad” cholesterol)Vegetarians had a lower risk of:Cataracts(clouding of the lens of the eye)Colorectal cancer, breast cancer, and some othercancersDiverticulosis(outpouchings in the intestines)Heart diseaseKidney stonesType 2 diabetesVegans in the study showed a lower risk of diabetes, diverticulosis, and cataracts. Still, there was not enough information to determine the level of risk for the other conditions listed above.Plant-based diets may also help maintain cognitive health and lower the risk of dementia and Alzheimer’s disease.If You Are Soy IntolerantSoy products are used in many commercially prepared plant-based foods. Soy is a good source of protein and calcium, but if you are soy intolerant or allergic, look for substitutions. Suggestions include nuts, seeds, quinoa, and wild rice for protein and calcium-fortified plant milks to supplement your calcium intake.Drawbacks of WFPB DietIf you choose a vegan or vegetarian form of WFPB, there may be some negative impacts on health compared to people who eat meat, which include:Higher risk ofhemorrhagic stroke(bleeding from a blood vessel in the brain)Iron deficiencyLower bone density and increased risk of fractureLow essential fatty acidsOther nutrient deficiencies, including proteinVitamin B12 deficiencyImportant Nutrients: How to Get Them in a WFPBA common question about plant-based diets is whether they provide adequate protein, iron, and vitamin B12, among other nutrients that often come from animal-derived foods such as meat, poultry, fish, and seafood.Protein is essential to health. It is a building block of tissues and, in many forms, drives the metabolism, immune system, and many body processes.Iron and B12 are necessary to produce healthy red blood cells, which deliver oxygen to the body. If these cells are not healthy, you can become anemic, which makes you fatigued and short of breath.Ways to adjust your WFPB diet to address these nutritional concerns include:For protein: Legumes, nuts, tofu, and spinach can be good protein sources.For iron: Focus on whole grains, spinach, avocado, nuts, and legumes.For vitamin B12: Look for foods fortified with vitamin B-12, including plant milks or some breakfast cereals, or consider a B-12 supplement.Other nutritional benefits from a WFPB diet include foods that are high in fiber, which is important for good digestion.Nuts, nut butters, oils like olive and coconut oils, and foods like avocado and chia seeds supply unsaturated fats, which can lower cholesterol.Plants contain a host of other nutrients as well as antioxidants, which can repair cell damage.A Word From VerywellWhile some processed foods can be enjoyed in a healthy eating pattern, moderation is crucial. By incorporating these foods mindfully, you can strike a balance between indulgence and nutrition. Focusing primarily on whole, nutritious options will help create a well-rounded diet.—ELIZABETH BARNES, RDN, MEDICAL EXPERT BOARDSummaryA whole food, plant-based diet can take many forms, but the essence of it is to prioritize healthy, minimally processed foods like vegetables, fruits, nuts, seeds, whole grains, and legumes. You can choose whether you want to include meat, seafood, fish, poultry, dairy, or eggs, but the ratio of plant-based to other foods is the keyYou can lower your risk of several health conditions with a WFPB, but make sure you are meeting your nutritional needs, particularly if you go vegan or vegetarian.

A whole food, plant-based diet, also known as a WFPB diet, is one in which you mostly eat minimally processed foods made from plants and few, if any, animal products. There is no strict definition for a WFPB diet, which means you can make certain choices to suit your nutritional needs and dietary preferences.

The main point is to increase the foods you eat that come from plants and reduce those that come from animals. Plant-based eating is associated with various health benefits, as long as you are getting enough protein and other nutrients such as iron and vitamin B12 that usually come from animal products.

WFPB diets can benefit the planet because they have a smaller carbon footprint, which measures carbon dioxide emissions, than a standard diet containing beef or poultry.

10'000 Hours / Getty Images

Plant-Based Foods on a Whole Food Diet

If you want to eat a WFPB diet, the main principle is to eat foods that areminimally processedand derivedmostly from plants. The term “whole food” indicates the absence of processing. Little to nothing has been added or taken out of the food that affects its nutritional benefits.

Minimal Processing

Processing can include putting additives and preservatives into foods, and processing can strip them of some nutrients. Additives and preservatives include artificial coloring, benzoate preservatives, many artificial sweeteners, and saturated fats.

Some food products are considered ultra-processed, meaning they have been significantly altered and contain ingredients not typically used in food preparation. These include some packaged breakfast cereals, cookies, sodas, flavored yogurts, packaged potato chips and salty snacks, and bread made with refined flour.

Processing has been linked to an increased risk of cardiovascular disease, some cancers, mental health disorders, and learning disabilities, among other harmful effects.

Though there’s a lot of room to adapt a WFPB diet, be aware of vegan or plant-based “junk food” options, such as sweetened beverages, refined grains including bread made from refined flour, french fries, and sweets.Plant-based “meat"can be short on nutrients and high in sodium, sugar, or unhealthy fats.

If you eat too many of these foods, you could be consuming more additives and preservatives than you would like, which could undermine the benefits of a WFPB diet. It may not be possible to avoid all processed foods, but read labels and know as much as you can about the processing involved.

Plant-Based

Foods in a WFPB diet include:

Many of these foods are high in fiber, which is important for good digestion.Nuts, nut butters, oils like olive or coconut oil, and foods like avocado and chia seeds supply unsaturated fats, which can lower cholesterol.Legumes, nuts, tofu, and spinach can be good sources of protein.

Whole-grain breads and grains like farro or quinoa contain an array of nutrients in addition to fiber. You can choose to include dairy, meat, poultry, fish, seafood, and eggs in a WFPB diet as long as your diet primarily relies on plant-based sources.

Another way to devise a plant-based diet is to follow the recommendations of the American Heart Association, which emphasizes many of the same principles as a WFPB diet.

Different Types of WFPB Diets

Variations of the WFPB diet include:

A “flexitarian” diet is for those who want to limit their meat intake and shift the balance to vegetables, fruits, and other plant-based foods.

What a Day of Plant-Based Meals Can Look Like

Eating a plant-based diet gives you a lot of latitude if you keep whole foods and balanced nutrition in mind. When you plan meals, take into account whether you are including plenty of nutrient-dense foods and not empty calories that happen to come from plants. Here are some ideas for meals and snacks that pack protein, fiber, vitamins, and minerals into them without sacrificing flavor or satisfaction:

Breakfast:

Lunch:

Dinner:

Snacks:

Plenty of easy-to-make options for meals andsnacksare available, and plant-based prepared foods can also be found. When making choices, remember that the goal is good, balanced nutrition. Whether you add fish, seafood, chicken, dairy, eggs, or beef is up to you, but go big on the plant-based products but light on the animal products.

Benefits of WFPB Diet

A WFPB diet, especially those that are vegetarian or vegan, can improve your health. A large study done in the United Kingdom showed that people who eat either vegetarian or vegan diets, compared with those who eat meat, tend to have:

Vegetarians had a lower risk of:

Vegans in the study showed a lower risk of diabetes, diverticulosis, and cataracts. Still, there was not enough information to determine the level of risk for the other conditions listed above.

Plant-based diets may also help maintain cognitive health and lower the risk of dementia and Alzheimer’s disease.

If You Are Soy IntolerantSoy products are used in many commercially prepared plant-based foods. Soy is a good source of protein and calcium, but if you are soy intolerant or allergic, look for substitutions. Suggestions include nuts, seeds, quinoa, and wild rice for protein and calcium-fortified plant milks to supplement your calcium intake.

If You Are Soy Intolerant

Soy products are used in many commercially prepared plant-based foods. Soy is a good source of protein and calcium, but if you are soy intolerant or allergic, look for substitutions. Suggestions include nuts, seeds, quinoa, and wild rice for protein and calcium-fortified plant milks to supplement your calcium intake.

Drawbacks of WFPB Diet

If you choose a vegan or vegetarian form of WFPB, there may be some negative impacts on health compared to people who eat meat, which include:

Important Nutrients: How to Get Them in a WFPB

A common question about plant-based diets is whether they provide adequate protein, iron, and vitamin B12, among other nutrients that often come from animal-derived foods such as meat, poultry, fish, and seafood.

Protein is essential to health. It is a building block of tissues and, in many forms, drives the metabolism, immune system, and many body processes.

Iron and B12 are necessary to produce healthy red blood cells, which deliver oxygen to the body. If these cells are not healthy, you can become anemic, which makes you fatigued and short of breath.

Ways to adjust your WFPB diet to address these nutritional concerns include:

Other nutritional benefits from a WFPB diet include foods that are high in fiber, which is important for good digestion.Nuts, nut butters, oils like olive and coconut oils, and foods like avocado and chia seeds supply unsaturated fats, which can lower cholesterol.Plants contain a host of other nutrients as well as antioxidants, which can repair cell damage.

A Word From VerywellWhile some processed foods can be enjoyed in a healthy eating pattern, moderation is crucial. By incorporating these foods mindfully, you can strike a balance between indulgence and nutrition. Focusing primarily on whole, nutritious options will help create a well-rounded diet.—ELIZABETH BARNES, RDN, MEDICAL EXPERT BOARD

A Word From Verywell

While some processed foods can be enjoyed in a healthy eating pattern, moderation is crucial. By incorporating these foods mindfully, you can strike a balance between indulgence and nutrition. Focusing primarily on whole, nutritious options will help create a well-rounded diet.—ELIZABETH BARNES, RDN, MEDICAL EXPERT BOARD

While some processed foods can be enjoyed in a healthy eating pattern, moderation is crucial. By incorporating these foods mindfully, you can strike a balance between indulgence and nutrition. Focusing primarily on whole, nutritious options will help create a well-rounded diet.

—ELIZABETH BARNES, RDN, MEDICAL EXPERT BOARD

Summary

A whole food, plant-based diet can take many forms, but the essence of it is to prioritize healthy, minimally processed foods like vegetables, fruits, nuts, seeds, whole grains, and legumes. You can choose whether you want to include meat, seafood, fish, poultry, dairy, or eggs, but the ratio of plant-based to other foods is the key

You can lower your risk of several health conditions with a WFPB, but make sure you are meeting your nutritional needs, particularly if you go vegan or vegetarian.

21 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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