About WFPB

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More about WFPB

Introduction to Whole Food Plant-Based Diet (WFPB): A whole food plant-based diet (WFPB) is a dietary approach that emphasizes consuming whole, minimally processed plant foods while minimizing or eliminating animal products and highly processed foods. It is considered a sustainable and health-promoting way of eating that focuses on whole grains, legumes, fruits, vegetables, nuts, and seeds. This diet encourages the consumption of nutrient-dense foods in their most natural state, promoting overall wellness and reducing the risk of chronic diseases. What's Included in a WFPB Diet: A WFPB diet includes a wide variety of plant-based foods in their unprocessed or minimally processed forms. Some examples of foods included in a WFPB diet are: Whole grains: Brown rice, quinoa, whole wheat, oats, barley. Legumes: Lentils, chickpeas, black beans, kidney beans, edamame. Fruits: Berries, apples, oranges, bananas, mangoes. Vegetables: Leafy greens, broccoli, cauliflower, carrots, peppers. Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds. Plant-based fats: Avocados, olive oil, coconut oil (in moderation). What's Excluded in a WFPB Diet: A WFPB diet excludes or significantly limits the consumption of animal products and processed foods. The following foods are typically avoided in a WFPB diet: Meat: Including beef, poultry, pork, and fish. Dairy products: Such as milk, cheese, butter, and yogurt. Eggs: Both whole eggs and egg products. Refined grains: White flour, white rice, and processed cereals. Processed foods: Sugary snacks, sodas, refined oils, and packaged convenience foods. Where to Get Protein on a WFPB Diet: Contrary to popular belief, obtaining sufficient protein on a WFPB diet is achievable. Plant-based protein sources include: Legumes: Beans, lentils, chickpeas, and tofu. Whole grains: Quinoa, brown rice, and oats. Nuts and seeds: Almonds, walnuts, chia seeds, and hemp seeds. Soy products: Tempeh, edamame, and tofu. Seitan: A protein-rich wheat gluten product. Vegetables: Some vegetables, such as broccoli and spinach, also contribute to protein intake. Benefits of a WFPB Diet: A WFPB diet offers numerous health benefits and is environmentally sustainable. It has been associated with: Reduced risk of chronic diseases: WFPB diets have shown to lower the risk of heart disease, type 2 diabetes, certain cancers, and obesity. Improved weight management: A plant-based diet high in fiber and low in calorie density can support healthy weight management. Enhanced gut health: The abundance of fiber in plant foods can promote a healthy gut microbiome. Lower environmental impact: Producing plant-based foods requires fewer resources, such as land, water, and energy, compared to animal agriculture. Getting Started with a WFPB Diet: To get started with a WFPB diet, consider the following steps: Educate yourself: Learn about plant-based nutrition, explore recipes, and understand nutrient requirements. Gradual transition: Start by incorporating more plant-based meals into your diet and gradually reduce animal products. Focus on whole foods: Emphasize whole grains, legumes, fruits, vegetables, nuts, and seeds. Experiment with recipes: Discover new plant-based recipes and experiment with different flavors and ingredients. Seek support: Connect with like-minded individuals, join online communities, or find a plant-based support group to help with the transition. Sample WFPB Meal Plan: Here's an example of a day's worth of meals on a WFPB diet: Breakfast: Overnight oats topped with berries, chia seeds, and a sprinkle of nuts. Lunch: Quinoa salad with mixed vegetables, chickpeas, and a lemon-tahini dressing. Snack: Apple slices with almond butter. Dinner: Baked tofu with roasted sweet potatoes and steamed broccoli. Dessert: A fruit salad with a sprinkle of shredded coconut. Remember, a WFPB diet is flexible, and there are countless delicious plant-based recipes and meal options to explore based on your personal preferences and nutritional needs. Mini collection: WFPB Proteins: Plant-based proteins are abundant in a WFPB diet. Legumes like lentils and beans, whole grains such as quinoa and oats, and nuts and seeds like almonds and chia seeds are excellent protein sources. Tofu, tempeh, and edamame also provide protein. Combining these foods ensures a complete and balanced protein intake on a WFPB diet. WFPB Foods: A WFPB diet focuses on whole, unprocessed plant foods. It includes a wide variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. Colorful and nutrient-dense options like leafy greens, berries, quinoa, chickpeas, and almonds are staples. These foods provide an abundance of vitamins, minerals, fiber, and antioxidants for optimal health.