Best Way To Turn WFPB DIET From Zero To Hero

What is the WFPB Diet?

The WFPB diet means a whole-food, Plant-Based Diet. With this powerful diet, you can improve your health. Increase energy labeling and remove chronic diseases. However, it knows all that changing anyone’s nutrition habit is the key to living longer. Moreover, decrease the risk of getting sick and leading a healthy, happy life.

Now you are thinking about moving to a plant-based diet. But you don’t have any idea about this diet. No worries, I will explain the full process of the WFPB menu indeed.


Principles of the Whole Foods, Plant-Based (WFPB Diet) Diet:

Whole Foods: Natural foods that are not processed. That means natural foods, unrefined carbs, or coarse meal processed ingredients.

Plant-based: Food from plants and doesn’t include animal-derived ingredients. Meat, cholesterol, carmine, fish oil, milk, eggs, or honey are examples indeed.

Then a WFPB diet provides your nutritional needs. It is on natural and minimally-processed plant foods based.

However, it is hard to give a clear definition of a whole-food, plant-based diet. It is not necessary to set a diet chart for the WFPB diet. It means making changes in lifestyle.

By the way, this diet is very confused with vegan foods. It may be similar, but this diet is not the same. Vegan diet followers avoid eating animal products always. It comes together with poultry, dairy, seafood, meat, honey & eggs. 

Vegetarians avoid poultry & all meat from their diet chart. On the other hand, some vegetarians eat seafood, eggs, or dairy. The WFPB diet is more flexible because Followers eat the plants most, but animal products aren’t off.

Benefits of Health Conditions assuming WFPB Diet


Assuming whole-food & plant-based diets are not only beneficial for your waistline. But it reduces chronic diseases from your body.

Heart Disease

One of the best benefits of the WFPB diet is that they are heart-healthy.

However, followers of a healthy plant-based diet had a lower risk of developing heart disease.  It is rich in fruits, whole-grains, vegetables, legumes & nuts. It is the opposite of non-plant-based diets. (Over 210,000 people studied it).


Following a plant-based diet may decrease your risk of certain types of cancer. (Researchers found it).

Moreover, the study found that 68,000 followers of vegan diets had a lower risk of gastrointestinal cancer. Especially followers of an Ovo-Lacto vegetarian diet. (Dairy & eggs consuming vegetarians).

A vegetarian diet follower is safe from the risk of colorectal cancer. Then there are the followers of non-vegetarians. About 78,000 people showed up. (A second large study found it).

One more thing. Pescatarian vegetarians can easily protect themselves from colorectal cancer. With a 42% decrease in the risk compared with non-vegan.

Cognitive Decline

Diets rich in vegetables and fruits help to prevent Alzheimer’s disease. In older adults.

Some plant compounds and antioxidants contain plant-based diets. However, it slows the advancement of Alzheimer’s disease.

The consumption of fruits and vegetables has reduced by cognitive decline. 

After that, sdtudies found about 31,000 people eat more fruit and vegetables. That led to a 20% reduction in the risk of developing dementia.


The WFPB diet is a very effective way to control and manage the risk of diabetes indeed.

Researchers found over 200,000 people with healthy plant-based eating. Non-plant-based diets had a 30% higher risk of diabetes than the plant-based diet.

Also, this diet helps to control blood sugar limit in people who have diabetes.

Whole-Food, Plant-Based Food Shopping List



  • Berries
  • Citrus fruits
  • Pears and peaches
  • Pineapple
  • Also, bananas


  • Kale
  • Spinach
  • Tomatoes
  • Broccoli
  • Cauliflower
  • Carrots
  • Asparagus
  • Peppers
  • Starchy vegetables:
  • Potatoes
  • Sweet potatoes
  • Also, butternut squash

Whole grains:

  • Brown rice
  • Rolled oats
  • Ferro
  • Quinoa
  • Brown rice pasta
  • Also, barley

Healthy fats:

  • Avocados
  • Olive oil
  • Coconut oil
  • Unsweetened coconut
  • Hemp Seed
  • Oat
  • Apricot
  • Legumes:
  • Also, peas


  • Chickpeas
  • Lentils
  • Peanuts
  • Black beans
  • Seeds, nuts, and nut butter.
  • Almonds
  • Cashews
  • Macadamia Nuts
  • Pumpkin seeds
  • Sunflower seeds
  • Natural peanut butter
  • Also, tahini

Unsweetened plant-based milk:

  • Coconut milk
  • Almond milk
  • Cashew Milk

Spiced herbs and seasonings:

  • Basil
  • Rosemary
  • Turmeric
  • Curry
  • Black pepper
  • Also, salt


  • Salsa
  • Mustard
  • Nutritional yeast
  • Soy sauce
  • Vinegar
  • lemon juice
  • Plant-based protein:
  • Tofu
  • Then plant-based protein sources/powders with no added sugar/artificial ingredients.
  • Beverages:
  • Coffee
  • Tea
  • Also, sparkling water

A Plant-based diet with animal products (if supplementing)

  • Eggs: Pasture-raised.
  • Poultry: Free-range (organic).
  • Beef and pork: grass-fed.
  • Seafood: That caught from fisheries.
  • Also, Dairy: Dairy products are from pasture-raised. 

Foods to Avoid

The WFPB diet is a way of eating a natural form. When buying groceries, focus on fresh foods

  • Fast food: French fries, cheeseburgers, cheeseburgers, cheese pasta, hot dogs, chicken nuggets, etc.
  • Sweets: Juice, soda, table sugar, cookies, candy, pastries. Also, soft drinks, yogurt, ice-cream, sweet tea, sugary cereals, etc.
  • Whole grains: White pasta, bagels, white bread, white rice all are whole grain.
  • Convenience foods: Crackers, cereal bars, chips, chocolate, frozen dinners, etc.
  • Artificial sweeteners: Splenda & Equal.
  • Also, animal products: Beef jerky, bacon, sausage, lunch meat, sauces are animal products.

Plant-Based Diet Meal Plan for One Week


This 7-day menu helps you get used to the WFPB diet. It contains a low number of animal products, but if you want to extend your diet, it is up to you.

1st day

Firstly, Breakfast: Coconut milk with coconut, berries, almonds & walnuts made with oatmeal.

Then Lunch: Chickpeas, fresh vegetables, salad, avocado, goat’s cheese & pumpkin seeds.

After that, Dinner: Vegan Curry.

2nd day

Firstly, Breakfast: plain yogurt (full-fat) topped with sliced unsweetened coconut, strawberries, and pumpkin seeds.

Then Lunch: Homemade Vegetarian Chili.

After that, Dinner: Black Bean Tacos & Sweet potato (with Avocado-Cilantro)

3rd day

Firstly, Breakfast: smoothie made by berries, unsweetened milk, plant-based protein powder & peanut butter.

Then Lunch: Grilled Vegetable Wrap & Hummus.

After that, Dinner: Basil-Pumpkin Seed Pesto, zucchini Noodles with chicken meatballs.

4th day

Firstly, Breakfast: Avocado & Kale Savory Oatmeal, salsa, and black beans.

Then Lunch: Quinoa, Feta Veggie Salad.

After that, Dinner: Halibut with sweet potato fries, lime, and broccoli.

5th day

Firstly, Breakfast: Baked vegetables & tofu.

Then Lunch: Grilled Shrimp Skewers with a large salad topped.

After that, Dinner: Fajitas of a potbelly.

6th day

Firstly, Breakfast: Cashew butter, Blackberry, protein smoothie & kale.

Then Lunch: Vegetable salad, avocado, and sushi with brown rice.

After that, Dinner: A large bowl of fresh salad & eggplant lasagna made with cheese.

7th day

Firstly, Breakfast: Egg omelet.

Then Lunch: Roasted vegetables and Quinoa Bowl With Tahini Dressing.

After that, Dinner: Burgers of black beans served with salad and sliced avocado.

Moreover, you don’t get to go avoiding all animal products, eggs, and dairy. All are essential for the health benefits of your heart. Then focus on consuming more and more plants. Should avoid incorrect unhealthy foods. Also, intake a lot of healthier animal products. 

A healthy heart diet need not be frightening. For instance, take brown rice instead of white rice. Choose oatmeal rather than processed cereal and water rather than juiced drinks.

The bottom line is that many people are following the WFPB Diet. Then they eat more or fewer animal products, depending on their needs.

You can also see it. — ”Plant-Based Breakfast Diet Article.”

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