Whole Food Plant Based (WFPB) Diet: What Do You Eat?

Why a Whole Foods Plant Based (WFPB) Diet?

I started eating a predominantly Whole Foods Plants Based (WFPB) Diet a few months ago. I did this for health reasons motivated by my ongoing quest to improve my health, and after reading the book How Not to Die. In short, a diet that minimizes (or eliminates) animal based foods tends to help greatly reduce the risk of multiple health conditions including heart disease, multiple types of cancer, infections, depression, and more. As I look at people in my family who have struggled with health issues, I'm taking proactive steps to help maintain and improve my overall health and well-being.  

Yup. Kale.

Is Whole Foods Plant Based (WFPB) the same as Vegan?

My best answer to this question is "it depends on who you ask." Some will define being a vegan as including political views as well as dietary habits. Many vegans also champion causes against animal cruelty and beliefs impact well beyond diet to include choices in personal care products and clothing. 

In addition, while vegan's don't consume animal products, they may eat process animal product substitutes like Tofurky, Morningstar, almond milk, or cheese made from cashews. People following a WFPB diet stay away from processed foods, and some may even still eat some animal based products, but in moderation. Some WFPB diet followers also avoid sugar and oil for health reasons. In short, WFPB and vegan aren't necessarily the same, but there is a lot of shared ground on the dietary front.

Tofu is for sure vegan, but not as compliant for a Whole Foods Plant Based (WFPB) diet.

What's My Label?

When it comes to dietary choices, much like political parties, some people are strong enforcers of being a purist. Vegans must hold the corresponding societal views. WFPB followers must eschew oil and sugar. Some are strong advocates of eliminating dairy, meat, and eggs altogether. There are also varying degrees of acceptance on protein powders. Most are adamant on no meet whatsoever. 

While I appreciate the keepers of the definition, I don't neatly fall into a category. I eat predominantly vegetarian but I don't scour ingredients lists for any trace of animal products. I eat avocados, which sometimes get labeled as "not vegan" due to bee involvement in production. I have whole cow's milk in my lattes because, honestly, soy milk and almond milk both taste yucky to me. I have accidentally eaten a bacon bit or two when picking through a salad ordered for a group of people at work. I have had a battered fried cheese curd or two because I enjoy them. I also know that I can't eat much meat or cheese because my body has next to no tolerance for those things.  I also have not attempted to remove all oil or sugar from my diet because I've made so very many dietary changes so far that I want to give myself a break from perfection. 

My label? I tend to say I'm "just this side of vegan" and call it a day. And yes, some groups that I follow online chastise one another for not buying organic, or completely eliminating oil, or eating meat occasionally. I'm not a purist because I don't think that's helpful for me. In short, I try to eat better for my own health, not to completely fulfill someone else's ideal version of whatever label is in vogue now. 

I am a big fan of berries, either raw or in smoothies.

So What Do I Eat?

• Smoothies: I typically make a smoothie once or twice a day. These include frozen fruit (cherries, a mix of raspberries/blueberries/blackberries, strawberries, or a mix of mangoes/pineapples/peaches/strawberries), vegan protein powder (vanilla), a banana, ginger or cinnamon, and rice milk. 
• Beans: Chickpeas are my go-to bean. I put them on salads, eat them air fried, and eat hummus as a dip. I also like kidney beans and cannelloni beans.
• Salads: I start with dark leafy greens with baby arugula being my go-to. (Baby arugula tends to last longer than other leafy greens). I then add sunflower seeds, beans, mushrooms, and poppy seed dressing. 
• Rice: Brown ride and wild rice are staples of my diet. I usually add beans, peas, or broccoli. 
• Nuts: I eat a lot of sunflower seeds. I also eat roasted mixed nuts, Brazil nuts, and walnuts.  I eat them as snacks or as part of other dishes.
• Oatmeal: Oatmeal is handy since instant oatmeal travels well. I often add dried goji berries for flavor and nutrition. 
• Popcorn: I typically eat popcorn instead of chips as a snack. 
• Raw vegetables: I eat raw vegetables including carrots, jicama, celery, snap peas, cauliflower, and broccoli. I love a good veggie tray. 
• Raw fruit: I eat apples, avocados, and clementines. 
• Cooked vegetables: I enjoy broccoli, sweet potatoes, green beans, and peas. My absolute favorite cooked vegetables? Roasted brussel sprouts with garlic. 
• Guilty pleasures: ​Potato chips, french fries, white chocolate, dark chocolate. 

What Do You Think?

How do you define how you eat? What are your healthy favorites? Include your thoughts in the comments.

Learn More

• How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease
• The Daily Dozen: foods to included daily on a WFPB diet
• Nutritionfacts.org: website to keep up on research-based health information.