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

FAQs

What is the downside of a plant-based diet? ›

Some negatives of a plant-based diet include giving up foods you enjoy, finding restaurant meals, finding affordable plant-based foods, and getting enough protein.

Low vitamin B12 intake is a significant problem in vegan diets due to the exclusion of vitamin B12-rich foods such as meat, poultry, and eggs. A lack of vitamin B12 has been linked to neurologic and hematologic problems [19].

Real food basically means anything not highly processed (like artificial additives) and containing only five or fewer whole ingredients. It means mostly avoiding ingredients you would not cook with at home.

You'll restrict grains and foods made with them, such as bread and pasta. You also limit starchy vegetables like potatoes and corn, as well as beans and legumes. And you'll cut high-sugar tropical fruits such as pineapple, mango, and bananas, as well as fruit juices and sweets.

Using the NOVA classification system, which categorizes food products according to the extent of industrial processes they undergo, “junk” foods can include many plant-based products, such as: commercially-produced breads, pastries, cakes, and cookies. carbonated beverages. pre-packaged snacks.

Cooked legumes such as beans, chickpeas, and lentils can be swapped for a lot of ground beef recipes. Buying canned or dried beans instead of meat can also save you money. In addition to protein, beans, and legumes are packed with health-beneficial fiber, vitamins, and minerals.

Switching to a plant-based diet, especially if done abruptly, can lead to digestive discomfort. The increased fiber intake from fruits, vegetables, and whole grains can cause gas, bloating, and changes in bowel habits as the gut adjusts to the new dietary pattern.

Previous reviews have indicated that vegetarians and vegans may risk vitamin B12, vitamin D, iron, zinc and calcium deficiency as these micronutrients can mostly be found in animal foods or have a lower bioavailability in plant foods [8,9,10,11,12,13,14].

The cost of living crisis has been cited as one significant reason for tanking sales of vegan meat products. And it's true these alternatives can be expensive.

What happens to your body when you start eating whole foods? ›

Eating whole foods may help support the good bacteria that lives in your gut. Whole fruits, vegetables, and grains, which also include fiber, feed the good bacteria which can improve digestive health. Try whole fermented foods such as green beans to add even more benefit.

The definition of a plant-based diet can depend on who you ask. Generally, it is an eating style that emphasizes real, whole foods that come from plants, including: Vegetables: kale, spinach, tomatoes, cauliflower, potatoes, squash, etc. Whole grains: brown rice, oats, quinoa, barley, etc.

A whole-foods, plant-based shopping list. 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.

Because honey is made by living bees, it is technically not vegan, so most vegans exclude it from their diet. You can try plant-based alternatives like agave, maple syrup, and date syrup. Veganism is a way of living that aims to minimize animal exploitation and cruelty.

People who follow vegan diets abstain from consuming any animal products, including dairy, meat, poultry, seafood, eggs, and honey. Vegetarians exclude all meat and poultry from their diets, but some vegetarians eat eggs, seafood, or dairy ( 3 ). The WFPB diet, on the other hand, is more flexible.

Yes. A plant-based diet is considered to be nutrient-dense and packed with fiber, healthy fats, protein, vitamins, and minerals. It is a very healthy way of eating and can meet all of your nutrient needs.

Unfortunately, not all pasta is vegan. We've found pastas of all varieties, from spaghetti to lasagna noodles, with eggs in the ingredient lists. But don't worry—there are widely available vegan pastas that don't involve eggs or dairy and don't skimp on the texture you've come to love.