Have you heard of the whole food, plant-based (WFPB) diet? It’s a type of vegan diet that emphasizes whole, unprocessed or minimally processed plant foods. This way of eating has been shown to improve cardiovascular health, reduce the risk of chronic diseases like diabetes and cancer, and increase nutrient density.
Breakfast Bliss
Overnight Oats with Berries and Nuts
Overnight oats are a simple and delicious way to start your day with a nutrient-packed meal. Mix old-fashioned rolled oats, plant-based milk, a sweetener like maple syrup, and chia seeds in a jar. In the morning, top with fresh berries and nuts for added texture and flavor.
Midday Marvels
Lunchtime is the perfect opportunity to enjoy a satisfying plant-based meal packed with fiber, protein, and vitamins. Here are two delicious and easy options.
Lentil and Sweet Potato Curry
Cook lentils and sweet potatoes in a fragrant curry made with onion, garlic, ginger, spices, coconut milk, and tomato sauce. Serve over brown rice for a hearty and satisfying meal.
Quinoa and Roasted Vegetable Bowl
Roast a variety of vegetables (such as bell peppers, zucchini, and red onion) in the oven with olive oil and smoked paprika. Top cooked quinoa with the roasted veggies, avocado, and a drizzle of tahini dressing for a nutrient-dense and versatile lunch.
Dinner Delights
Dinner is an opportunity to enjoy a savory and satisfying meal that leaves you feeling full and nourished. Here are two delicious and easy options.
Baked Portobello Mushroom Caps with Stuffing
Remove the stems from large portobello mushroom caps and stuff them with a mixture of cooked quinoa, black beans, corn, and chopped bell pepper. Bake in the oven until tender and juicy.
Zucchini Noodles with Creamy Cashew Sauce
Use a spiralizer or buy pre-made zucchini noodles and toss them with a creamy cashew sauce made from soaked cashews, plant-based milk, nutritional yeast, garlic, and lemon juice. Top with chopped tomatoes and basil for a guilt-free pasta alternative.
Snack Time
Between meals, it’s important to fuel your body with nutrient-rich snacks that keep you satisfied and energized. Here are two delicious and easy options.
Homemade Hummus with Veggie Sticks
Blend cooked chickpeas, tahini, garlic, lemon juice, olive oil, salt, and water in a food processor until smooth and creamy. Serve with sliced cucumber, carrot sticks, and bell pepper for a satisfying snack.
Baked Sweet Potato Fries
Cut sweet potatoes into fries, toss with olive oil, smoked paprika, salt, and pepper. Bake in the oven until crispy and golden brown. Enjoy as a crispy and delicious alternative to traditional fries.
Embrace the WFPB Vegan Lifestyle
The whole food, plant-based vegan diet is not only good for your health, but it also offers delicious and satisfying meal options at every meal. Give these recipes a try and see how incorporating more whole plant foods into your diet can improve your health and wellbeing.
1. Instructions: Make sure to follow the instructions carefully for each recipe, including cooking times, ingredients, and any modifications to taste.
2. Output: Please find the recipes below for your reference. Feel free to adjust the ingredients and instructions as needed to fit your dietary preferences and restrictions.
Overnight Oats with Berries and Nuts
- 1/2 cup old-fashioned rolled oats
- 1/2 cup plant-based milk
- 1 tbsp chia seeds
- 1 tbsp maple syrup
- 1/2 cup mixed berries
- 1/4 cup chopped nuts
In a jar, combine oats, milk, chia seeds, and maple syrup. Stir to combine. In the morning, top with berries and nuts.
Lentil and Sweet Potato Curry
- 1 tbsp olive oil
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 tbsp ginger, grated
- 1-2 tbsp curry powder
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1/2 tsp ground turmeric
- 1/2 tsp ground coriander
- 1 can (14 oz) tomato sauce
- 1 can (14 oz) coconut milk
- 1 can (14 oz) lentils, drained and rinsed
- 1 medium sweet potato, peeled and cut into cubes
- Salt to taste
- 1 tbsp fresh lime juice
- 1/4 cup chopped fresh cilantro
- Cooked brown rice, for serving
In a large pot, heat oil over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and ginger and cook until fragrant, about 1 minute. Add curry powder through coriander and cook, stirring constantly, until fragrant, about 1 minute. Add tomato sauce, coconut milk, lentils, and sweet potato. Bring to a boil. Reduce heat and simmer until sweet potato is tender, about 20 minutes. Season with salt. Stir in lime juice and cilantro. Serve over brown rice.
Quinoa and Roasted Vegetable Bowl
- 1 tbsp olive oil
- 1 red bell pepper, sliced
- 1 zucchini, sliced
- 1 small red onion, sliced
- 1/2 tsp smoked paprika
- Salt and pepper
- 1 cup cooked quinoa
- 1 avocado, sliced
- 2 tbsp tahini dressing
Preheat oven to 400°F (205°C). Line a baking sheet with parchment paper. Toss bell pepper, zucchini, onion, oil, paprika, salt, and pepper on baking sheet. Roast until vegetables are tender and golden brown, about 20 minutes. Divide quinoa among bowls. Top with roasted vegetables, avocado, and drizzle with tahini dressing.
Baked Portobello Mushroom Caps with Stuffing
- 4 large portobello mushroom caps, stems removed
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup cooked quinoa
- 1/2 cup corn
- 1/4 cup chopped red bell pepper
- 1/4 cup chopped red onion
- 1 tbsp olive oil
- 1 tbsp lime juice
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- 1/2 tsp chili powder
- Salt and pepper
Preheat oven to 375°F (190°C). Brush mushroom caps with oil and season with salt and pepper. Bake until tender and juicy, about 20 minutes. In a bowl, combine black beans, quinoa, corn, bell pepper, onion, oil, lime juice, paprika, cumin, chili powder, salt, and pepper.
Zucchini Noodles with Creamy Cashew Sauce
- 4 medium zucchinis
- 1 cup raw cashews, soaked in water for at least 2 hours
- 1/2 cup plant-based milk
- 1/4 cup nutritional yeast
- 2 garlic cloves, minced
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper
- 1/2 cup chopped tomatoes
- 1/4 cup chopped fresh basil
Using a spiralizer or a julienne peeler, make zucchini noodles. Set aside. In a blender, combine cashews, milk, nutritional yeast, garlic, oil, and lemon juice. Blend until smooth and creamy. Season with salt and pepper. Heat a large skillet over medium heat. Add oil. Add tomatoes and cook until softened, about 5 minutes. Add cashew sauce and simmer until heated through, about 5 minutes. Serve zucchini noodles topped with tomato sauce.
Homemade Hummus with Veggie Sticks
- 2 cups cooked chickpeas
- 1/2 cup tahini
- 1/4 cup fresh lemon juice
- 2 garlic cloves, minced
- 1/4 cup olive oil
- 1 tsp salt
- 4 cups vegetable sticks (such as cucumber, carrot sticks, and bell pepper)
In a food processor, combine chickpeas, tahini, lemon juice, garlic, oil, and salt. Process until smooth and creamy.
Baked Sweet Potato Fries
- 4 medium sweet potatoes, cut into fries
- 3 tbsp olive oil
- 1 tsp smoked paprika
- 1 tsp salt
- 1/2 tsp pepper
Preheat oven to 400°F (205°C). Line a baking sheet with parchment paper. Toss sweet potatoes, oil, paprika, salt, and pepper on baking sheet. Bake until crispy and golden brown, about 20 minutes.