Whole Grain Plant Based Diet: A Beginner’s Guide

You should include whole grain plant based diet as your lifestyle for your health.

You should choose from the fresh, local grown, whole grain food and minimize processed foods. It’s effective at stimulating weight loss and improving health.

Sharing a Simple Beginners Guide for Whole Grain Plant Based Diet, including its potential health benefits, foods to eat and a sample meal plan.

What Is a Whole Grain Plant Based Diet?

The WFPB diet is not necessarily a set diet — it’s more of a lifestyle.

  • It emphasizes on whole food, minimally processed plant foods.
  • Focus on plants, including vegetables, fruits, whole grains, legumes, seeds and nuts, which should make up the majority of what you eat.
  • Exclude refined foods, like added sugars, white flour and processed oils.
  • Importance on locally sourced, organic food.
  • Exclude all processed and packaged foods like juices, namkeen, easy to cook meals, noodles, sauces.

Switching to Whole food plant based diet is one of the most powerful steps you can take to improve your health, boost energy levels, and prevent chronic diseases.

A Plant Based Diet is a Choice for a Healthy Lifestyle

The benefits of a healthy lifestyle are enormous. A whole food, plant-based lifestyle:

  • Lowers risk of prostate, breast & other cancers
  • Prevent, even reverse, heart disease
  • Prevent & treat diabetes
  • Lose weight & have more energy
  • Live longer
  • A lighter environmental footprint: A plant-based diet places much less stress on the environment.
  • …and much more
Whole Grain Plant Based Diet
Whole Grain Plant Based Diet

Simple Ways to Get Started with a Plant-based Diet

Here are some tips to help you get started on a plant-based diet.

  1. Eat lots of vegetables. Fill half your plate with vegetables at lunch and dinner. Make sure you include plenty of colors in choosing your vegetables. Choose veggies including peppers, corn, avocados, lettuce, spinach, kale, peas, collards, etc.
    Tubers: root vegetables like potatoes, carrots, parsnips, sweet potatoes, beets, etc.
  2. Include fruits in your diet like apricots, apples, bananas, berries, cherries, melons, mangoes, papayas, pineapple, grapes, kiwi, plums
  3. Add all spices in your different meal plans and all seeds and nuts.
  4. Cook a wholesome meal around beans, whole grains, and vegetables.
  5. Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Add some nuts or seeds along with fresh fruit.
  6. Whole Grains in your main meals. Include barley, brown rice, teff, millet, wild rice, quinoa, amaranth, steel cut and rolled oats, whole wheat
  7. Legumes like beans, black beans, black-eyed peas, chickpeas, bengal gram fava beans, kidney beans, soybeans, green beans, peas, mung beans, lentils, lima beans, pinto beans, horse gram. 
  8. Make Steam, grill, braise, or stir-fry to include greens in your diet. Include lettuce, parsley, cilantro, chards, bok choy, arugula, kale, collards, spinach.
  9. Build a meal around a salad. Fill a bowl with lettuce, cucumber, bell pepper, sweet corn, carrots, radish, beetroot, romaine, spinach,  or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.
  10. Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal.
  11. Drink herbal infusions, herbal tea, green tea, fresh ginger lemon tea

Inspiration for plant-based eating throughout the day

Over time, eating a plant-based diet will become second nature. Here are some ideas to get you started.

Find out the Simple Ways for Ayurveda Lifestyle!

Breakfast:

  • Rolled oats with almonds, walnuts, cashews, banana, apple, chia seeds and a sprinkle of cinnamon with greek yogurt
  • Breakfast wrap: Fill a whole-wheat tortilla with black beans, peppers, onions, cottage cheese, and a splash of hot sauce or salsa.
  • Whole-wheat English bread topped with fresh fruits, seeds, and avocado slices, and blueberries.

Lunch:

  • Greek salad: Chopped mixed greens with fresh tomato, Kalamata olives, fresh parsley, crumbled feta cheese, extra virgin olive oil, and balsamic vinegar. Whole-wheat pita on the side, fresh melon for dessert.
  • Tomato basil soup, whole-grain crackers with tabbouleh, and an apple.
  • Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushroom. Fresh strawberries for dessert.
  • A whole wheat chapati with green vegetables and a bowl of lentils
  • A lentil soup with lots of vegetables
  • A vegetable dalia
  • A besan chilla or an oats chilla with chopped green veggies
  • An Indian Khichdi

Dinner:

  • Grilled vegetables with grilled paneer, and quinoa and spinach salad.
  • Whole-wheat pasta with beans and peas, and a green salad with cherry tomatoes, dressed with extra virgin olive oil and balsamic vinegar.
  • A bowl of vegetable dalia
  • A bowl of boiled bengal gram with lots of chopped salad and dash of herbs and lemon
  • Fresh vegetable soup with 2pieces grilled paneer.

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