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Making Sense of Foods

Understanding “Whole Foods:” Examples of Whole Food Meals

It’s easy to incorporate more whole plant foods into your diet. The following are some examples of meals based on whole or minimally processed foods:

Breakfast:

  • Fruit
  • Oats or other hot breakfast grains—quinoa, barley, brown rice
  • Bean or tofu scramble with vegetables
  • Nut butter on whole–grain toast

Lunch and dinner:

  • Vegetable stir–fry
  • Homemade vegetable, split pea, or lentil soups
  • Beans and brown rice
  • Stuffed pita salad sandwiches
  • Roasted vegetables and tempeh over quinoa
  • Green salads, chopped vegetable–, grain– or bean–based salads

 

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