Quick, Nutritious Whole Food Options for Busy Lives
A WFPB diet focuses on minimally processed foods from plants: vegetables, fruits, whole grains, legumes, nuts, and seeds. It eliminates or minimizes animal products, oils, and highly processed foods. Perfect for preventing and managing lifestyle-related diseases like diabetes, high blood pressure, and heart disease!
Buy pre-washed salad mixes, baby carrots, cherry tomatoes, and frozen veggie blends. Steam-in-bag frozen vegetables are perfect for quick meals!
Keep fresh fruit visible on your counter. Pack fruit in your bag for instant snacks. Frozen fruit is perfect for smoothies and never goes bad!
Cook grains in bulk on Sunday and refrigerate for the week. Instant brown rice and quinoa packets work in a pinch. Overnight oats = grab-and-go breakfast!
Plant foods contain all the protein you need. Mix and match throughout the day for complete nutrition.
Black, pinto, kidney, navy, chickpeas
Red, green, brown - cook fast!
Versatile soy-based proteins
Young soybeans - great snack
Almonds, walnuts, chia, hemp, flax
Peanut, almond, cashew (no added oils)
Buy canned beans (rinse well!), pre-cooked lentils, and baked tofu. Keep individual nut butter packets in your bag. Roasted chickpeas = crunchy protein snack!
Veggie burrito bowl with beans, rice, fajita veggies, salsa, guacamole. Skip cheese and sour cream.
Pasta with marinara sauce, vegetables. Minestrone soup. Side salad with balsamic vinegar.
Veggie stir-fry with tofu, brown rice. Spring rolls. Vegetable sushi. Miso soup.
Black bean burger (no cheese), side salad, baked potato with veggies, apple slices.
Start by adding more plant foods to your meals. Every plant-based meal is a win for your health. Focus on what you CAN eat, not what you can't. Keep it simple, keep it colorful, keep it whole!
Key Takeaway: WFPB eating on a busy schedule is totally doable!
Stock up on quick-prep items, batch cook when possible, and don't be afraid of healthy convenience foods.
Your body will thank you with more energy, better health, and disease prevention. 🌱💚
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