Choosing a Whole Food Plant Based (WFPB) Food Plan
The world of whole food plant based (WFPB) plans is anything you want it to be. Try several until you find the one you love the most. In the beginning, add to your current foods as you explore your favorite foods.
From A Beginner’s Guide to Whole-Food Plant-Based Diet
“We’ve also rounded up a list of websites you can get the best vegetarian, vegan, and WFPB diet recipes:
- Recipes that won’t break the bank: here.
- Recipes that will help you forget milk and cheese: here.
- Recipes with five ingredients or less: here.
- Recipes for breakfast: here.
- Recipes organized by dish: here.”
From 5 Plant-Based Diets (Types and Benefits)
“1. Mediterranean Diet
There isn’t one particular Mediterranean diet, as the Mediterranean region encompasses multiple countries and cultures. For the most part, however, the diet, across all cultures, emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, and olive oil. It encourages using fresh herbs and spices to flavor your food rather than lots of salt. If you enjoy red wine, then you’ll be happy to know that a small glass a day is also recommended.
The diet also suggests eating fish and seafood at least a couple of times a week, while poultry, eggs, cheese, and yogurt should be consumed in moderation. Sweets and red meat, on the other hand, should only be for special occasions.
2. Flexitarian Diet
The flexitarian diet is more about making substitutions rather than eliminating certain foods. The diet makes a strong push for plant-based proteins over animal ones.
A flexitarian diet is typically made up of meat alternatives (tofu, beans, lentils, peas, nuts, seeds, and eggs), fruits and veggies, whole grains, dairy, sugar alternatives (i.e. agave nectar sweetener), and spices (including dried herbs).
3. Ornish Diet
The Ornish diet is a bit like a vegan diet in the sense that it encourages avoiding meat and poultry, however, it still allows for dairy products. It’s unique in that it recommends avoiding any fat in the diet.
In general, the Ornish diet is centered around eating beans, legumes, fruits, grains, and vegetables. Low-fat or nonfat dairy products can be consumed in moderation, but be sure that only 10 percent of your daily calories come from fat. Meats (red and white), oils or products containing oils (such as avocados, olives, nuts, and seeds), and sugar should all be avoided.
4. Vegetarian Diet
Perhaps the most commonly known plant-based diet is the vegetarian diet. Unlike a vegan diet, a vegetarian diet does not suggest completely eliminating animal products. The diet is focused on beans, legumes, fruits, grains, vegetables, and in some cases dairy products and eggs (depending on how strictly you adhere to the diet).
A vegetarian diet encourages finding alternatives to meat and poultry by trying out substitutes like tofu. For those who avoid dairy products, nut milks like almond milk or cashew milk are often substituted.
5. Pescatarian Diet
The pescatarian diet is similar to the Mediterranean diet in that it promotes all the same foods groups, but has a special emphasis on fish and seafood. The pescatarian diet, however, completely eliminates meat and poultry, whereas the Mediterranean diet simply limits them.
People who adopt this type of plant-based diet often argue that fish and seafood are necessary alternatives to meat and poultry, as tofu and other “fake” meats are not enough to subside on.”
(Note from Kathy Berman — I started with flexitarian plan and now use the pescatarian plan.)
From What Can I Eat on a WFPB Diet? A Comprehensive, Printable List of over 250 Foods!!
