Many people don’t understand what plant-based diets are, what they’re all about, and how easy to go about incorporating them into a daily routine.
For example, we all know we should eat more fruits and vegetables, but beyond that, people tend to become confused about how to simplify plant-based nutrition.
You probably know that eating a whole foods plant-based diets means that you’ll be eating more plants, but beyond that maybe you’re confused.
How much? Will you be living off fruits and vegetables alone? Do you have to eat fake meat?
Don’t worry, it’s much easier than you think to eat a whole foods plant-based diet and can make eating and living so simple!
The basic foods that are included in a whole foods plant-based diet are:
Fruits
Vegetables
Leafy Greens
Whole Grains
Legumes (Beans, Peas, Lentils)
Nuts and Seeds (and their butters)
“Plant-based” doesn’t mean you don’t eat any animal products, it just means you ensure you have a high intake of fruits and vegetables.
How to Build a Plant-Based Plate
The way to build a plant-based plate is to split your plate up into 4 servings of:
Fruit (1 serving)
Leafy greens and Vegetables (2)
Legumes (1 serving) or Nuts and Seeds (1 ounce serving)
Whole Grains (1 serving)
Then you can add a more dense source of protein, like chicken or fish.
From there, you can build out your meals into multiple ways. For instance, you could make a soup with whole grains, legumes, and some veggies and have some fruit for dessert.
Make a salad with the ingredients, make a cooked entrée with the fruit for dessert, or take that same ratio and turn it into a smoothie by using a banana or some berries with some spinach, sprouted plant-based protein made of legumes and grains, and add your favorite spices.
Or, if you’re not in the mood for legumes, have some oatmeal with berries and flax seeds or almonds and raisins. It’s much easier than you think!
Whole Foods Plant-Based Diet Resources and Tips
There are endless resources online and in health stores that you can take advantage of to learn more about plant-based nutrition.
Here’s a free shopping list that you can even print out to take to the store with you to make shopping a little easier, and there are multiple websites dedicated to sharing free plant-based recipes.
You can also check out multiple websites online dedicated to sharing medical and health information on plant-based nutrition and even find out science-based information from websites such as NutritionFacts.org and PCRM.org
Staying motivated and informed about the benefits of a whole foods diet will go a long way.
What’s your take on whole foods diets? Have anything else you’d like to share? Let me know in the comments below!
Legion Featured Author
Mike Matthews
Mike Matthews is the founder of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef.
His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
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Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
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Some popular pre-workouts are all-natural. Some contain the right mix of high-quality ingredients. Some provide clinically effective doses. But only Pulse checks each of these boxes.
Pulse doesn’t just “contain natural ingredients''—every ingredient is naturally sourced from plants and animals. Pulse contains no artificial or synthetic substances of any kind.
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While these types of chemicals may not be as dangerous as some people claim, studies suggest that regular consumption of them may indeed be harmful to our health. And that’s why we don’t put any of them into our products.
Before you buy a sports supplement, you should know that it's clean, safe, and transparent. And that's exactly what Labdoor's third-party testing and certification means.
It's hard to know for sure, but this probably makes Pulse the most-popular all-natural pre-workout supplement in the world.
If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.
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Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients”—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic sweeteners or flavors of any kind.
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This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
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