It Doesn't Get Easier Than These 50 Whole Food Plant-Based Recipes with 5 Ingredients or Less (2024)

FAQs

What are the most filling plant-based foods? ›

Healthful foods that are high in protein, fiber, or both tend to be filling. Rich sources of protein for vegans include foods such as soybeans, pulses, and some nuts and seeds. Oats, vegetables, nuts, seeds, legumes, and fruit are all good sources of fiber.

Avoid subbing in lots of packaged, ultra-processed foods (such as boxed mac and cheese, frozen pizza, fast food or even some plant-based meats). Instead, trade your burgers for whole, unprocessed or less processed plant foods — like beans, tofu, whole grains and vegetables.

Fruits: berries, citrus fruits, pears, peaches, pineapple, bananas, etc. Vegetables: kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc. Starchy vegetables: potatoes, sweet potatoes, butternut squash, etc. Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc.

A whole-foods diet simply means choosing foods that are minimally processed. Think fresh fruits and vegetables, nuts, seeds, oils, and whole grains. While a whole-foods diet does focus on eating lots of plant-based foods, it does not necessarily mean you have to become a vegetarian or vegan to eat a whole-foods diet.

Spotlight the Super Six:

When it comes to the plants you eat, you want to eat from across the six different plant groups: vegetables, fruits, wholegrains, legumes (beans and pulses), nuts and seeds, and herbs and spices.

It might seem obvious, but "one of the reasons why you might feel hungrier when you transition to a vegan or plant-based diet is because you may not be eating enough calories and nutrients," explains Julie Barrette, a senior clinical dietician with Providence Mission Hospital.

Some studies have shown that those on a plant-based diet are found to have lower plasma vitamin B12 levels and higher levels of vitamin B12 deficiency than those who consume animal products. Vitamin B12 is an important cofactor in DNA synthesis, and deficiency can lead to anemia and severe neurological dysfunction.

Energy Loss. You may feel tired and weak if you cut meat out of your diet. That's because you're missing an important source of protein and iron, both of which give you energy. The body absorbs more iron from meat than other foods, but it's not your only choice.

It's worth mentioning that some individuals who regularly eat meat can actually experience acne breakouts if they suddenly stop consuming meat. The body is complex, and there's no way to know for sure how eating meat or cutting it out will affect one's skin until enough time has gone by.

Are eggs OK on a plant-based diet? ›

In other words, plants were paired with protein sources, like eggs, to make a nutritious and well rounded meal. Eggs can and should be part of a plant-based diet, and these five suggestions showcase how easy it is to incorporate the incredible egg into your plant-forward dishes.

Foods that can be inflammatory: Highly processed foods, like corn chips, fried foods and too much red meat, sugar, wheat, rye and barley in people with gluten allergies of celiac disease.

Processed foods: When ingredients such as oil, sugar or salt are added to foods and they are packaged, the result is processed foods. Examples are simple bread, cheese, tofu, and canned tuna or beans. These foods have been altered, but not in a way that's detrimental to health.

Cheese and plain yogurt are also often included as whole foods. Even though the milk that they are made from will have gone through some processing to create these dairy products, the processing is seen as minimal. But this doesn't include yogurts with added sugars, flavourings and sweeteners.

Many studies have found that a diet high in healthy foods like fruits, vegetables, and whole grains are associated with a reduced risk of diseases such as: cardiovascular disease. many types of cancer. type 2 diabetes.

Dietary fibre: Foods full of dietary fibre - like fruits, vegetables, grains, nuts and seeds - help promote feelings of fullness.

Whole, unprocessed foods that are high in protein and fiber will generally leave you more sated, which means you feel full for a longer period of time. Some of the most filling foods include boiled potatoes, oatmeal, eggs, fish, Greek yogurt, and popcorn.

A plant-based (i.e., vegan or vegetarian) meal will lead to better mood, higher satiety, and less stress compared to an omnivorous meal.