The Whole Food Plant Based Diet Menu

I know, I know. Yes, I was on the BrightLine Eating Plan last month and now I’m telling you that I’m on a whole food plant based diet. I actually got a little obsessive about my eating on BrightLine so I stopped. I’ve lost 7 pounds with just the WFPB diet with no obsessing. Go figure.

Eating a plant based diet was a natural extension because many BrightLine eaters are also vegan and they promote some really good resources discussing the health benefits of a WFPB diet. I wander over to the Food Revolution Network and listened to physician researchers discuss the compelling science supporting eating plants and turning your back on the average American diet. The majority of chronic diseases in industrialized nations are the direct result of too much animal fat and protein, refined sugars and a lack of fiber and nutrient rich plants. I feel great eating only plants.

I use Vegan diet and WFPB diet interchangeably but not all vegan’s are eating a nutritious whole food plant diet and not all WFPB eaters are vegans. Being Vegan is more than a diet and encompasses a committed cruelty free lifestyle.

Here’s my menu for the week
WFPB diet menu

Breakfast Ideas

Emerald City Smoothie: Trader Joe’s Organic Pea Protein mix, 1 cup raw spinach or kale, 1/2 cup frozen organic blueberries, 1/2 banana, 2 cups of water. Blend until smooth.

Chic Pea, Soy Chorizo and Spinach Scramble:
Drain and rinse one can of low sodium chic peas, slightly mash with a potato masher, leave some peas whole. Add 1 cup of soy chorizo, I used Morning Star. Sauté in a 1 tablespoon of olive oil until hot, add 2 cups of chopped fresh spinach and stir until just wilted. Serve with fruit and a slice of sprouted grain toast.

 

Dinner or Lunch Ideas

Tofu Butter “Chicken”, Cumin Rice, Sautéed Greens


Grilled Tempeh and Pineapple, Kale Peanut Apple Salad: I’m not sure that I love tempeh but I grilled strips of tempeh in soy and Chinese five spice seasoning with chunks of pineapple. The kale salad is easy and delicious. Massage fresh kale with sesame oil, soy sauce and a dash of chili garlic sauce. Add diced apple and a sprinkle of chopped peanuts.

Lemon Walnut Pasta, I will substitute a tablespoon of nutritional yeast for the Parmesan cheese. Little Gem Lettuce Salads with Caesar dressing.

Caesar dressing: Soak 1/2 cup cashews in hot water for 30-40 minutes, drain. Whirl cashews, 2 tablespoons of water, 1 tablespoon a soy sauce, 1 tablespoon capers, juice of 1/2 a lemon, 1 teaspoon of grainy mustard until smooth. Add more water as needed.

Mushroom Chorizo and Spinach Enchiladas, Yellow Zucchini Stir-fry
Microwave corn tortillas until soft, 20-30 seconds, fill with vegan walnut chorizo, wilted spinach, and diced green onions. Roll tortillas and place seam side down in a baking dish with a layer of red enchilada sauce. Pour the remains sauce I’ve the enchiladas, sprinkle with sliced black olives, green onions and vegan cheese. Bake at 375 degrees for 30 minutes. Serve with salad and crisp tender stir-fried yellow squash.

Moussaka Bowl

Lentil Quinoa Meatballs with Zucchini, Mushroom Marinara and Vegan Parmesan. I used store bought vegan organic marinara and added sliced mushrooms and zucchini diced.

Add lots of fresh fruit and vegetables to all of your meals and make sure you have some combination of whole grains, greens, beans, onions, mushrooms, and berries most days to ensure complete proteins and a full compliment of antioxidants.

You might like my Vegetarian and Vegan Pinterest Board.

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