Whole-Food Plant-Based Diet

What is Whole-Food Plant-Based Diet?

Diet centered on minimally processed plant foods — vegetables, fruits, whole grains, legumes, nuts, and seeds — while avoiding or minimizing animal products. Strong evidence for cardiovascular disease prevention, lower BMI, and reduced diabetes risk.

Is there evidence for it?

How do you do Whole-Food Plant-Based Diet?

1. 1.Start by making one meal per day fully plant-based, then expand over 2-4 weeks
2. 2.Build meals around legumes (beans, lentils, chickpeas) as primary protein sources
3. 3.Supplement vitamin B12 (2500mcg weekly) and consider vitamin D, omega-3 (algae-based), and iron
4. 4.Distinguish whole-food plant-based from 'junk vegan' — avoid ultra-processed plant foods
5. 5.Batch-cook grains and legumes weekly to make daily meal assembly fast and easy

How long does it take?

2-3 hours/week for meal prep.

Is it hard to start?

medium.

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