Refined grain products don't contain all of their original nutrients. The fiber and many vitamins have been removed in this process. Most breads, crackers and flour used in U.S. food products are refined. Avoid them.
Oils are also refined foods. When we eat olive oil for example, we aren't eating the 'whole' olive. We aren't eating the fiber and accompanying vitamins, minerals and antioxidants. We're just adding nothing but liquid fat and extra calories (that Americans don't need). Eat the 'whole' food instead--the corn vs. the corn oil. Use water or veggie broth to sauté instead of oil.
Sugar is also void of any vitamins and minerals. It's empty calories, containing nothing but carbohydrate (which isn't any worse than oil. Carbohydrates at least give our bodies fuel--they're our preferred energy sources).
So, that's a WFPBD on the most basic level.
Avoid all animal and all refined foods products.
Eat unlimited amounts of whole-grains, fruits, vegetables and legumes.
Feel full and satisfied at every meal.
This is hands down my favorite part of eating a WFPBD. I LOVE to eat. I come from a long line of big eaters (and big bellies) but when you eat whole, plant-based foods (especially starchy ones) you feel full and satisfied so you stop eating for hours afterwards.
The fiber, water and bulk found in whole, plant foods all contribute to that feeling of satisfaction. But your greatest ally is starch. Whole foods high in starch are essential when eating a WFPBD.
For one, WHOLE starchy foods such as 100% whole-grain pasta, winter squash, potatoes, corn, rice and beans are incredibly filling (and highly nutritious). Secondly, whole, starchy foods are much lower in calories compared to animal foods. So, you get to eat up, but eat less calories! Make whole starchy foods the staples in all of your meals.
Top your starchy whole foods with a variety of fruits and vegetables to get the additional benefits of these nutrient powerhouses.
If you stick to these guidelines, eating a WFPBD 90-95% of the time you can expect amazing results.
What the hell am I going to eat?
Making meals out of the four food groups is easier and more delicious than you'd assume. Most of your typical meals can be substituted with whole plant-foods.
For breakfast you could have oatmeal or 100% whole-grain cereal with fresh fruit, or scrambled tofu instead of eggs. Whole-grain pancakes can easily be made with a nut milk and without oil.
Lunch is as simple as baked sweet potatoes with salsa and salad or corn on the cob (use a lime wedge and chipotle powder instead of butter) with black bean soup.
Dinner is pasta, pizza or burgers. Wait what!? Sure. Veggies instead of meat on our pasta, skip the cheese on the pizza and instead, over load it with veggies (even corn, beans and salsa are awesome on pizza). Our burger is a veggie burger with no-oil sweet potato fries.
For a Free Resource Guide that has a list of my favorite recipe websites, make sure you're signed up to website and it will be sent right to your inbox (sign-up at the box at the bottom of this page).
Take Control Now!
Commit to eating one whole food, plant-based meal by next Tuesday. Will you prepare something or buy it? Turn an old favorite into a new plant-based dish or try a new recipe.
What will you do? Comment with your thoughts below.
