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
Vegan means 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 based means 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.
The whole food plant based diet is 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.
25+ Whole Food Plant Based Recipes for Beginners
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.
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.
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, 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).
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.
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!
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.
Lisa is the creator of 2sharemyjoy.com and the author of Plant Powered Health. She earned a Bachelor's degree in sports education and a certificate in vegan nutrition. Lisa is a certified personal trainer (NASM) and Weight Loss Specialist. Read more HERE.