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Whole Food Plant-Based Diet Recipes

A 2,000 kcal week of unprocessed plants. Fibre, antioxidants, and plant protein. Change macros and foods in Foodzilla.

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What a whole-food plant-based diet is

Fruit, vegetables, whole grains, legumes, nuts, and seeds, as close to their original form as you can get. High in fibre, vitamins, minerals, and antioxidants. Include:

  • - Fruit and vegetables. Many colours, many types.
  • - Whole grains. Brown rice, quinoa, oats, barley.
  • - Legumes. Beans, lentils, chickpeas, peas.
  • - Nuts and seeds. Almonds, walnuts, chia, flax, sunflower.
  • - Unsaturated fats. Avocado, nuts, seeds, olive oil.
  • - Plant proteins. Tofu, tempeh, edamame, seitan.
  • - Fermented foods. Plant yogurt, sauerkraut, kimchi, miso.
  • - Limit highly processed snacks and ready meals.
  • - Limit added sugars.
  • - Limit refined carbohydrate such as white bread, pastries, and sugary cereal.
  • - Limit saturated and trans fats from fried food, bakery goods, and some snacks.

Why people use it

  • 1. Digestion. Fibre helps stools and regularity.
  • 2. Weight. Lower calorie density, higher nutrients.
  • 3. Inflammation. Antioxidant-rich plants are linked with lower chronic-disease risk.
  • 4. Heart. Unsaturated fats and fibre help cholesterol.
  • 5. Energy. Steady fuel instead of a refined-carb spike.

What is in this week

About 2,000 calories, adjustable. A few numbers and a few recipes:

  • - Calories: Around 2000 per day, adjustable for personal needs.
  • - Protein: Over 100 grams daily, from plant-based sources.
  • - Fats: 50-60 grams of unsaturated fats for heart and hormones.
  • - Fibre: 30 grams or more daily.
  • 1. Wide mix. Fruit, vegetables, whole grains, legumes, nuts, and seeds.
  • 2. Protein from beans, lentils, tofu, tempeh, edamame, quinoa, nuts, and seeds. Combine sources across the day for a full amino acid set.
  • 3. Omega-3s from walnuts, chia, and flaxseed.
  • 4. Iron from beans, lentils, tofu, tempeh, quinoa, fortified cereal, spinach, and pumpkin seeds, plus vitamin C foods to help absorption.
  • 5. Calcium over 1,300mg a day from fortified plant milks, tofu, leafy greens, and almonds.
  • 6. Supplements to consider: B12, algae DHA, and iron if labs say so.
  • - Banana Caramel Chia Pudding: Banana, coconut milk, maple syrup, vanilla extract, chia seeds, walnuts, cinnamon. Mash the banana, mix, stir in chia, leave overnight, top before serving.
  • - Edamame Salad with Sesame Dressing: Edamame, corn, cucumber, peppers, green onions, coconut aminos, vinegar, maple syrup, lime juice, sesame oil, garlic.
  • - Lentil Bolognese with Spaghetti Squash: Spaghetti squash, lentils, tomatoes, carrots, celery, onion, garlic, vegetable broth, spices.
  • - Lunch: Avocado & Edamame Mash on Toast
  • - Snack: Baby Carrots and Hummus
  • - Dinner: Tempeh and Vegetable Stir Fry with Peanut Sauce
  • - Post-Dinner Snack: Mixed Nuts

How to use this template in your practice

Set calories. Check B12 and iron. Swap recipes the client will cook.

Export a branded PDF and send it through the portal with a grocery list of whole plants.

Key Features

Fruits and vegetables

Many colours and types so the micronutrient range is wide.

Whole grains

Brown rice, quinoa, oats, and barley.

Legumes

Beans, lentils, chickpeas, and peas.

Nuts and seeds

Almonds, walnuts, chia, flax, and sunflower seeds.

Healthy fats

Avocado, nuts, seeds, and olive oil.

Plant-based proteins

Tofu, tempeh, edamame, and seitan.

Evidence & References

  1. 1.Harvard T.H. Chan School of Public Health -- Healthy Eating Plate
  2. 2.NIH -- Plant-Based Diets: A Physician's Guide

Disclaimer

This template is provided for educational and informational purposes only. It does not constitute medical or nutritional advice. Always consult a qualified healthcare professional before making dietary changes.

For Professionals

Use This Template in Your Practice

Start with this template, customise it for each client, and send a finished meal plan in minutes instead of hours.

Branded PDF Export

Your logo, your colours, your brand

Custom Macros

Adjust calories and macros per client

Smart Grocery Lists

Built automatically from the meal plan

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Free Whole Food Plant-Based Diet Recipes Template for Nutritionists | Foodzilla | Foodzilla