The Plant-Based Diet for Beginners

1. Embrace Whole, Plant-Based Foods, Minimize SOS

In this book, I would like to introduce you to a whole-food, plant-based diet, also known as a WFPB diet.

Define WFPB. A Whole-Food, Plant-Based (WFPB) diet centers around plant foods that are minimally processed, intentionally excluding animal products and limiting added salt, oil, and sugar (SOS). Whole foods are eaten as close to their natural state as possible, such as fruits, vegetables, legumes, nuts, seeds, and whole grains, offering higher fiber and lower calories compared to processed alternatives. This approach differs from other plant-centered diets by its emphasis on minimal processing and the reduction of SOS.

Plant-based foods. Plant-based foods are derived solely from plants, avoiding meat, dairy, eggs, and seafood. While the core of WFPB is whole foods, some lightly processed plant-based options like whole-grain pasta, corn tortillas, and homemade sauces are included if they lack added SOS. These can serve as healthy swaps for animal products, like tofu for eggs or jackfruit for meat.

Focus on health. The combination of whole and lightly processed plant foods in a WFPB diet is designed to improve health outcomes and increase longevity. It's a dietary pattern supported by research for its benefits in managing chronic diseases. The goal is to make this way of eating sustainable and enjoyable for long-term well-being.

2. Transform Your Health, Help Animals & the Planet

Eating a WFPB diet has many benefits, including promoting animal welfare, protecting the environment, and improving health.

Prioritize personal health. Many people adopt a WFPB diet primarily for its profound health benefits, including preventing, treating, or even reversing chronic conditions like obesity, heart disease, and type 2 diabetes. Research consistently shows that increasing plant food intake leads to better weight management and improved cardiovascular health. Studies on long-lived populations, like those in "blue zones," highlight plant-centered eating as a common factor for longevity and vitality.

Impact animal welfare. Choosing a WFPB diet significantly reduces demand for animal agriculture, which often involves inhumane practices for animals raised for meat, dairy, and eggs. By opting for plant-based foods, individuals directly contribute to reducing animal suffering. This ethical consideration is a powerful motivator for many transitioning to this lifestyle.

Protect the environment. Plant-based diets are recognized as more environmentally sustainable than meat-based diets. Animal agriculture is a major contributor to greenhouse gas emissions, land use, and resource consumption. Shifting to a WFPB diet can dramatically lower one's environmental footprint, requiring less land and fewer resources to produce food, and potentially feeding more people globally.

3. Minimize Salt, Oil, and Sugar for Maximum Benefits

The optimum state of a WFPB diet is “SOS-free”: free of salt, oil, and sugar.

Reduce added salt. While salt is debated, minimizing it is crucial for those with conditions like hypertension and beneficial for healthy individuals to prevent future issues. The majority of dietary salt comes from processed foods, which are already excluded in WFPB. For transition, adding salt after cooking allows better taste control and prevents overuse.

Eliminate added oil. Excluding oil offers significant health advantages, including promoting weight loss without calorie restriction and improving cardiovascular health by reducing cholesterol and opening clogged arteries. Research indicates that all types of oil, even those perceived as healthy like olive oil, can negatively impact endothelial function and increase triglycerides. Therefore, SOS-free WFPB recipes avoid added oils entirely.

Distinguish sugars. It's vital to differentiate between refined sugars (like corn syrup or table sugar) and natural sugars found in whole plant foods like fruits and whole grains. Natural sugars come packaged with fiber, water, and phytonutrients, which the body processes differently than refined sugars. Refined sugars are linked to negative health outcomes, while fiber-rich whole foods are associated with reduced risk of chronic diseases. WFPB sweetness comes from fruits or less processed options like maple syrup.

4. Meet All Your Nutrient Needs with Variety

Consuming a variety of foods on a WFPB diet is a healthy and delicious way to get your body all the nutrients it needs.

Protein is abundant. A common question for WFPB eaters is about protein, based on the myth that it's only in animal products or that plant protein is inferior. In reality, whole plant foods provide ample protein, and studies show plant protein is linked to lower mortality rates compared to animal protein. Eating a well-rounded WFPB diet naturally meets protein requirements without needing specific "protein-rich" foods or supplements.

Embrace healthy carbs. Unlike low-carb diets, WFPB is built on carbohydrate-rich starchy staples like potatoes, oats, rice, and beans. These are health-promoting whole foods, distinct from processed carbs like white flour or table sugar. The fiber and nutrients in whole-food carbs are beneficial, and WFPB diets have shown remarkable success in treating type 2 diabetes by increasing insulin sensitivity.

Optimal fat intake. WFPB diets, based on whole grains, legumes, fruits, and vegetables, typically provide 10-20% of calories from fat, aligning with recommendations for lowering cholesterol and reversing heart disease. While generally lower in fat than the standard diet, higher-fat plant foods like nuts, seeds, and avocados are included in moderation and used in recipes for milks, sauces, and desserts. The only recommended supplement is Vitamin B12, as modern sanitation reduces its natural presence in food and water sources.

5. Simplify Your Transition with Planning & Preparation

The key is that you keep a wide variety of foods and spices in your pantry so that you are well prepared to make the recipes in this book.

Stock your kitchen. Being prepared is crucial for making WFPB a sustainable lifestyle. Keep your pantry, refrigerator, and freezer stocked with ready-to-heat staples like rice, beans, whole-grain pasta, oats, and frozen fruits and vegetables. Taking inventory before shopping helps avoid waste and ensures you have necessary ingredients on hand.

Smart shopping strategies. Grocery shopping becomes more efficient and cost-effective with a plan. Always make a shopping list and avoid shopping on an empty stomach to prevent impulse buys. Buying staple foods like grains and legumes in bulk can save money and reduce frequent trips. Explore international grocery stores for unique ingredients and potentially better prices on bulk items.

Master cooking basics. A healthy WFPB diet relies on simple starchy staples that can be cooked in various ways using common kitchen tools. Learning to prepare basics like rice, beans, and potatoes efficiently ensures you always have healthy, ready-to-warm foods available. Don't forget to use herbs and spices generously to add flavor without salt, oil, or sugar.

6. Navigate Eating Out and Packaged Foods Wisely

While purchasing WFPB packaged foods from the grocery store is a bit like a scavenger hunt, ordering food at a restaurant can be more like a dance.

Choose packaged foods carefully. Packaged foods can offer convenience but require vigilance. Look for oil-free whole-grain breads, pastas, corn tortillas, no-salt-added canned beans, and frozen vegetables. Avoid items with added salt, oil, or sugar, often found in cookies, chips, and many frozen meals. Always check the ingredients list first; if it contains animal products, unrecognizable items, or dozens of ingredients, look for an alternative.

Strategize restaurant orders. Eating out is possible but requires planning and creativity. Check menus online or call ahead to see if WFPB options exist or if the chef can prepare a custom SOS-free meal. If planning isn't possible, focus on the sides menu, asking for vegetables and starches to be steamed or baked without oil or butter. A baked potato with steamed broccoli and a side salad (dressing on the side) is often a safe and healthy choice.

Quick and easy options. Beyond cooking, having strategies for when you don't feel like it is key. Doubling recipes for leftovers, keeping cooked staples in the fridge, batch-cooking and freezing meals, and organizing WFPB potlucks are great ways to ensure healthy food is always accessible. Healthy no-cook snacks like fresh fruit, homemade trail mix, or sliced vegetables with hummus are also essential for staying on track.

7. My Journey: From SAD to 100 Pounds Lighter

I truly believe that anyone can improve their health and quality of life through a plant-based diet—including you!

A personal transformation. The author's journey began in the Midwest on the Standard American Diet (SAD), leading to significant weight gain after a career-ending injury prevented exercise. Frustrated by the failure of animal-protein-focused diets to improve his health, he discovered the whole-food, plant-based diet. This new approach, common in the world's healthiest populations, yielded almost immediate positive results, including weight loss, improved digestion, clearer skin, and reduced inflammation.

Overcoming challenges. Transitioning to WFPB involved a learning curve, requiring adjustments to familiar foods and cooking methods. However, the author found that simple alterations made the diet easy, sustainable, and enjoyable. Over two years, he lost 100 pounds and fully regained his health, demonstrating the power of dietary change.

Inspiring others. Building on his personal success, the author has helped many family members and friends adopt WFPB eating and regain their own health. This book compiles his favorite recipes, techniques, and habits learned from guiding others. He emphasizes that anyone can achieve better health and quality of life through WFPB, encouraging readers to explore its many benefits without feeling deprived.

8. Know Your WFPB Food Categories

Here are a few examples of the “always” foods that make up the base of the WFPB diet, the “sometimes” foods that are best enjoyed in moderation, and the “never” foods that aren’t part of the diet at all.

Always build your plate. The foundation of a WFPB diet consists of "Always" foods, which are whole foods eaten as close to their natural state as possible or minimally processed plant-based foods. These include:

• Whole grains (rice, oats, quinoa)
• Fruits (apples, berries, citrus)
• Vegetables (leafy greens, broccoli, peppers)
• Starchy vegetables (potatoes, sweet potatoes, carrots)
• Legumes (beans, peas, lentils)
• Mushrooms and aromatics (onion, garlic, herbs, spices)

Enjoy "Sometimes" in moderation. "Sometimes" foods are plant-based but higher in fat or sugar, or lightly processed. While part of the WFPB diet, they are best consumed in smaller amounts. Examples include high-fat plant foods like nuts, seeds, and avocados, lightly processed items like whole-grain bread and pasta, unsweetened plant milks, and natural sweeteners like maple syrup.

Avoid "Never" foods. "Never" foods are those excluded from the WFPB diet entirely. These include all animal products and highly processed foods containing added salt, oil, or sugar. This category encompasses:

• Meat, seafood, dairy, and eggs
• Oils (olive, canola, coconut, etc.)
• Processed vegan foods (meat alternatives, sugary snacks)
• Added sugar and added salt

Last updated: May 15, 2025