25+ Whole Food Plant Based Recipes for Beginners

25+ Whole Food Plant Based Recipes for Beginners - 2sharemyjoy.com (2024)

Written byLisaJuly 14, 2020August 16, 2023

Whether you have just started the vegan diet or have been vegan for a while, you might be confused about the difference of “vegan,” “plant based,” and “whole food plant based.”

Some people like to go vegan while others go all whole food plant based. Today, I will explain the difference and provide you with super easy whole food plant based recipes for beginners.

Vegan vs. Plant Based vs. Whole Food Plant Based

Veganmeans that you avoid everything derived from animals, just like plant based. But you also avoid leather and watch your beauty products for the label “cruelty free.” Eating vegan can include processed snacks like Oreos.

Plant basedmeans you focus mostly on eating plants, but you may not be so focused on the vegan aspect outside of diet. Plant based also includes processed foods like plant based burgers.

Thewhole food plant based dietis a fully vegan or plant based diet with a focus on whole foods. This means you leave all processed foods out of your diet. Processed foods are vegan junk foods like fries, cookies, vegan burgers, oils, sugar, and so on.

So what should you choose?

If your goal is to get health issues under control, the whole food plant based diet is a great option. Whole plant foods can reduce inflammation in your body, they are good for the heart, and you are less likely to over eat.

A whole food plant based diet is lower in calories for the same volume of food compared to a standard western diet. This is extremely beneficial for weight loss.

Today’s easy whole food plant based recipes don’t contain any processed foods. And because I want to make your life not only healthy but also easy, all whole plant based recipes can be prepped in 30 minutes or less.

All whole food plant based recipes for beginners are ready in under 30 minutes. Some breakfast, smoothie, and snack options only take 5 or 10 minutes. Make sure to use whole wheat pasta and brown rice for the dinner recipes. All meals don't contain added oil or sugar.

Peanut Sauce Stir Fry Vegetables

Vegan peanut sauce stir fry with vegetables and brown rice for a healthy and filling dinner. Budget friendly plant based dinner meal with 640 calories and 30 g of protein.

Easy 4-Ingredient Chocolate Balls (whole food plant based)

Healthy plant based chocolate balls with no sugar added. 10-minute vegan snacks to curb the sweet and chocolate cravings.

Filling Vegan Smoothie (Pineapple, Banana)

Filling vegan smoothie with pineapple, banana, beans, oats, soy milk, spinach, and chia seeds. This creamy smoothie contains all micro and macros and will keep you full for hours. One serving provides 570 calories, 22.6 g protein, and 20 g fiber. It is high in omega-3 (anti-inflammatory), iron, zinc, vitamin K, C, and B-vitamins. This makes a great vegan breakfast smoothie.

Easy Vegan 4-Ingredient Chocolate Chia Pudding (High Protein)

Easy vegan chocolate chia pudding that is high in protein and no sugar added.

Healthy Vegan Black Forest Smoothie

Healthy vegan black forest smoothie that contains spinach and chia seeds for anti oxidants and anti-inflammatory properties. Tastes like a sweet dessert without added sugar and only 250 calories.

Vegan Caprese Pasta Salad Recipe

Healthy and easy vegan caprese pasta salad with only 400 calories. Creamy and delicious salad with cucumber, tomatoes, chickpeas, herbs and more. This meal can be eaten as a side dish or main meal and is budget friendly and perfect for spring, summer and cookouts.

Vegan Fajita Rice Bowl (oil free, gluten free, 21 day fix)

Easy Vegan Tofu Bolognese {30 Minutes, 30 g Protein}

Greek Potato Salad {vegan, oil free}

Vegan Potato Cauliflower Stew (oil free, gluten free)

Vegan, oil free, gluten free potato cauliflower stew that can be done in less than 30 minutes and makes a perfect instant pot/one pot meal. This healthy plant based dinner recipe is also weight loss, 21 day fix, and budget friendly ($1.53 per serving).

Creamy Lemon Pasta {without cream}

Orange Banana Smoothie {Immunity Boosting, Simple, Vegan}

15 Whole Food Plant Based Recipes [FREE PDF DOWNLOAD]

Download my 15 best whole food plant based recipes that are easy to make, oil free, sugar free, and quick. These recipes are great to boost health and lower inflammation, so you can feel satisfied, confident, and full of energy! All recipes are nutrient packed, high in protein, and contain macro nutrient info.

Spinach Potato Tacos (Vegan, 30 Minutes)

Avocado Chocolate Smoothie {vegan}

Immunity Boosting Smoothie Recipe You Need This Flu Season!

Immunity Boosting Smoothie with apple, orange, ginger, and more. High in zinc and vitamin C!

Easy Vegan Mushroom Stroganoff (20-Minutes, 21 day fix friendly)

Easy vegan mushroom stroganoff done in 20 minutes, oil free, high in protein, and only $1.80 per serving.

Easy Vegan Thai Soup (high protein, gluten free, oil free)

Easy vegan thai noodle soup recipe that is high in protein (27g), gluten free, and oil free. Great plant based weight loss friendly (350 calories) dinner meal that can be done in one pot.

Easy Vegan Spanish Rice with Black Beans

Easy and budget friendly vegan Spanish rice with beans. Made in one pot, under 30 minutes, and less than 500 calories.

Vegan Nutella Recipe [4-ingredient chocolate spread]

Easy Mexican Tomato Soup | Quick, Healthy and Vegan

Instant Pot Vegan Sloppy Joes

Instant pot vegan sloppy joes recipe that is done is 30 minutes, budget friendly ($1.37 per serving), high in protein (25g), and contains only 467 calories.

Healthy Easy Lentil Soup (vegan, oil free, gluten free)

Easy vegan lentil soup recipe that is done in under 25 minutes and contains only 350 calories per serving. A budget friendly, healthy dinner meal idea for weight loss or high protein needs.

Quick Black Bean Quinoa Chili Recipe (vegan, 20 minutes)

This super quick 20-minute vegan black bean quinoa chili contains less than 10 ingredients, is oil free, whole food plant based, soy free, and gluten free. One serving contains 450 calories and over 22 g of plant based protein!

One Pot Creamy Coconut Potato Stew (vegan, gluten free, 21 day fix)

Healthy one pot recipe with coconut, potato, bell pepper, and spinach. This vegan, gluten free stew recipes is also 21 day fix friendly, budget friendly ($1.90 per serving), and is ready to eat in under 30 minutes.

Easy Vegan High Protein Breakfast Bowl

Creamy Vegan Potato Leek Soup (Without Cream)

Healthy Pumpkin Smoothie

Broccoli Smoothie Recipe (tropical, creamy, vegan)

25+ Whole Food Plant Based Recipes for Beginners - 2sharemyjoy.com (2024)

FAQs

Is peanut butter allowed on whole food plant-based diet? ›

A plant-based eating pattern that includes peanuts, peanut butter, and other peanut products every day is in sync with these national recommendations; this pattern is also aligned with the way we look at foods now.

How do I start a plant-based diet on a budget? ›

Buy in bulk: Get comfy in the bulk section of your grocery store or local health food store. Loading up here is the most affordable way to buy grains, beans and pulses like lentils. Check out the nuts and seeds too, though be sure they aren't rancid. Organize your bulk buy with some air-tight storage containers.

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Can I eat eggs on a plant-based diet? ›

Eggs can and should be part of a plant-based diet, and these five suggestions showcase how easy it is to incorporate the incredible egg into your plant-forward dishes.

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

Possibly a protein-deficient diet. Animals, milk, and eggs contain necessary amino acids for protein. Plant-based proteins are an incomplete protein source unless properly combined. Make sure you're eating plants that can supply the appropriate quantity and combination of amino acids.

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Is oatmeal OK on a plant-based diet? ›

Oatmeal is vegan because it comes from an oat plant. Oat grains in old-fashioned oats remain vegan as long as there are no non-vegan ingredients added to them. Quaker old-fashioned oats are the same even if these are considered instant oatmeal.

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Can you have pasta on a plant-based diet? ›

Pasta dishes make an excellent option for those adhering to a plant-based diet for several reasons. To start, pasta is a natural plant-based food made simply from grain, and it is also and easy food to incorporate other plant-based foods into, like veggies and beans.

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Can you eat Greek yogurt on a plant-based diet? ›

Your you are on a vegetarian diet you can have yogurt but if you want to be on a vegan diet yogurt is not included. Yogurt is made by milk, so its a by product from an animal. So its not included on a plant based diet.

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Does peanut butter count as a whole food? ›

When peanut butter is made with strictly peanuts, it is considered a whole food, meaning you are getting the full range of nutrients from the original plant. Consider what the nutrients in your food are doing for your body instead of only counting fat grams and calories consumed.