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