Whole Food Diet Guide & Meal Plan - Eat Clean for Better Health

Are you tired of eating processed, pre-packaged foods? Then you need to try the whole food meal plan!

Whole foods simply mean unprocessed. This means they don’t contain additional sugars, salts, fats, and preservatives while maintaining their original nutrient density which can support overall health.

In this article, we explore the whole food meal plan. We highlight the key components, benefits, best foods to include, and a sample whole foods meal plan to help you get started.

What Is a Whole Food Meal Plan?

The whole food meal plan focuses on consuming unprocessed foods increasing nutrient intake and reducing consumption of added fats, sugars, salt, and preservatives. Below we highlight the key components for an effective whole-food meal plan.

Focus on Fresh Fruits and Vegetables

One of the easiest and most accessible forms of whole foods is fresh fruit and vegetables. Pulled from the ground or picked off the tree and placed on the shelf is about as unprocessed as it gets.

Studies show that fresh fruits and vegetables are packed with essential nutrients including vitamins C, and A, and antioxidants that support our physiological systems while containing very few calories. Furthermore, they are also excellent sources of complex carbohydrates and fiber which sources indicate can help stabilize energy levels and improve gut health and regularity.

If you would like to go one better, consider ditching the supermarket fruit and veg and go to your local green grocery or farmers market. Farmers markets harvest produce within just days of sale, while supermarkets use cold storage and artificial ripening to keep food fresh.

Research recommends consuming at least five servings of fruit and vegetables daily. This equates to 2 cups of fruit and 2–3 cups of vegetables. To achieve this, we recommend adding fruit or veg to your meal throughout the day.

Emphasizing Lean Proteins and Healthy Fats

Lean protein and healthy fats fill out the remaining parts of the whole foods meal plan. Research shows that protein is an incredible macronutrient that can help preserve muscle mass.

Meanwhile, further evidence highlights its ability to improve fullness and increase thermogenesis, this is when the body burns energy to create heat. These factors reduce total calorie intake while increasing energy expenditure which is excellent for weight management.

Foods such as chicken breast, pork, fish, and beef are all excellent sources of lean protein.

Healthy fats such as omega-3 (polyunsaturated fats) have many roles in the human body. Research shows that omega-3 fatty acids can support the brain, nerves, eyes, and heart while providing anti-inflammatory properties.

Food such as fatty fish, nuts, and seeds are all excellent sources that can give your body a healthy boost.

Eliminating Processed Foods and Refined Sugars

During the whole food meal plan processed foods and refined sugars are associated with many negative health outcomes and should be significantly reduced or eliminated. Research shows that ultra-processed foods are associated with cancer, mental, respiratory, cardiometabolic risk factors, obesity, and type 2 diabetes. Food such as baked goods, sodas, sugary fruit juices, cakes, biscuits, chips, and fast food should be avoided or consumed in moderation.

Meanwhile, Evidence shows that refined sugars are linked to weight gain, diabetes, high blood pressure, and cardiovascular disease. Consumption of foods such as sports drinks, cakes, ice cream, candy, fruit juices, baked goods, and sweets should be eliminated or kept to a minimum to avoid negative health outcomes.

Benefits of Eating a Whole Food Diet

Whole food meal plans nutrient-density means it comes with some incredible benefits. Below we share the reasons why you should try switching to whole foods.

Support Cardiovascular Health and Reduce Cancer Risk

The consumption of unprocessed fruit and vegetables has a strong association with the reduction of cardiovascular disease such as lowering cholesterol, blood pressure, and body fat storage.

Fruits such as grapes, pomegranate, berries, citrus fruits, and apples contain antioxidants helping to lower cardiovascular disease risk and blood pressure. Meanwhile, cruciferous vegetables are shown to decrease the risk of bowel, lung, and pancreatic cancer.

Consuming five serves of fruit and vegetables each day can help increase the chances of improving overall health

Improved Digestion and Gut Health

The whole food diet is excellent for improving digestion and gut health. Whole foods such as quinoa, oats, brown rice, vegetables, and fruit are excellent sources of complex carbohydrates and dietary fiber.

Complex carbohydrates are made up of three or more sugars which take longer to digest, leading to a gradual release of energy. They also contain dietary fiber, and non-digestible complex carbohydrates which promote healthy gut bacteria growth and improve regularity.

The consumption of five servings of fruit and vegetables provides many opportunities to increase complex carbohydrate and fiber intake for improved digestion and gut health.

Enhanced Energy Levels and Mental Clarity

Whole food nutrient density can enhance energy levels and improve mental clarity. While processed, calorie-dense foods are often more palatable, they contain simple carbohydrates, leading to a boost of energy before a significant crash.

Research shows that the overconsumption of sugar leads to cognitive impairment and changes in brain function, altering emotional states and subsequent behaviors. Furthermore, high-sugar diets are linked to emotional disorders such as anxiety and depression.

As mentioned, whole foods such as fruits, vegetables, and whole grains contain complex carbohydrates and fiber, which provide slow-release energy, improving mental clarity.

Weight Management and Long-Term Health Benefits

Consuming whole foods is incredible for weight management and improves longevity. Processed food tends to be more calorie-dense and less satiating. This means that not only are we consuming more calories, but we will still be hungry, which can result in greater food intake, making it challenging to stay within daily calorie limits.

Whole foods consisting of complex carbohydrates, lean protein, and healthy fats can improve satiety, providing slow-release energy, for fewer calories. This means we are fuller after each meal, leading to fewer calories consumed during and between meals, making it easier to stay within daily calorie limits.

Furthermore, whole food's nutrient density consisting of vitamins and minerals can help reduce the onset of chronic illness., improving quality of life and longevity.

Best Foods to Include in a Whole Food Meal Plan

Many whole foods can be included in your meal plan. Below we show you the best ones to include to ensure each meal is packed with vital nutrients.

Whole Grains and Fiber-Rich Foods

Whole grain and fiber-rich foods are great for bases and adding volume to your meals. These foods include grains, fruits, vegetables, and legumes. These foods include:

• Quinoa
• Brown Rice
• Wild Rice
• Oats
• Sweet Potato
• Potato
• Broccoli
• Chickpeas
• Beans
• Lentils
• Banana
• Apples
• Blueberries
• Avocado
• Oranges

High-Quality Protein Sources

High-quality proteins such as chicken, fish, beef, pork, eggs, nuts, and seeds are great for improving satiety, preserving muscle mass, and increasing thermogenesis.

Research suggests the recommended daily protein intake is 0.8 grams per kilogram of body weight regardless of age. However, studies show that these requirements increase to 1.4–1.6 g/kg/day for active individuals.

To hit these daily targets it is recommended that each meal contain 25–30 grams of protein. Consuming this amount at regular intervals will improve satiety and reduce hunger and snacking between meals.

For example:

An active woman weighing 70 kg:

1.4 g x body weight (kg) = grams of protein/day

1.4 g x 70 kg = 90 grams of protein/day

Below is a list of the high-protein foods and their protein content per 100 grams:

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Essential Healthy Fats for a Balanced Diet

Essential healthy fats such as omega-3 fatty acids can support the brain, heart, eyes, and nerves while having anti-inflammatory properties. Sources indicate the recommended daily intake for omega-3 is 1.1 grams for women aged 19–60+. Below we list the best omega-3-rich foods to give your body a healthy boost each meal.

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Sample Whole Food Meal Plan

To help you get started, we have created a sample whole-food meal plan. Below, we provide healthy breakfast, lunch, dinner, and snack options so you can begin trying the whole foods diet today.

Whole Food Breakfast Ideas

• Apple and Cinnamon Overnight Oats
  • Rolled oats, unsweetened almond milk, apple, cinnamon, vanilla extract, chia seeds, honey
• Quinoa Breakfast Bowl
  • 2 eggs, chopped tomatoes, diced onion, spinach, quinoa, coconut oil, sriracha, salt, and pepper
• Berry Smoothie Bowl
  • Smoothie Bowl: Banana, mixed berries, chia seeds, honey, unsweetened almond milk, Greek yogurt
  • Toppings: Oats, banana, blueberries, strawberries, kiwi fruit, crushed almonds
• Banana and Honey Oatmeal
  • Oatmeal: Oats, unsweetened almond milk, honey, cinnamon
  • Topping: Banana, crushed walnuts

Nutritious Whole Food Lunches

• Edamame Greek Salad
  • Romaine lettuce, cherry tomatoes, shelled edamame, cucumber, feta cheese, kalamata olives, red onion, red wine vinegar, olive oil, salt, pepper, fresh basil
• Air-fried salmon and Quinoa Salad
  • Salmon Fillet, quinoa, cherry tomatoes, cucumber, red onion, basil, olive oil, salt, pepper
• Chicken and Brown Rice Salad
  • Chopped cooked chicken breast, brown rice, diced celery, diced zucchini, red onion, olive oil, fresh lemon juice (zest), parsley, salt and pepper
• Mediterranean Tuna and Olive Salad
  • Canned tuna in olive oil, green olives, red onion, cucumber, capers, roasted red peppers, garlic, fresh dill, salt, pepper

Healthy and Balanced Dinners

• Oven Baked Salmon
  • Salmon fillets, olive oil, minced garlic, Italian herb seasoning blend, lemon, salt
• Taco Stuffed Sweet Potatoes
  • Sweet Potato, lean ground beef, avocado oil, chili powder, garlic powder, onion powder, ground chipotle, tomato paste, shredded Mexican cheese, romaine lettuce
• Feta and Tomato Stuffed Mushrooms
  • Portobello mushrooms, spinach, cherry tomatoes, crumbled feta, sliced kalamata olives, chopped fresh oregano, garlic, olive oil, salt, pepper
• Air-fried Portuguese Chicken with Brown Rice
  • Portuguese chicken: cumin, mustard powder, chili sauce, garlic
  • Rice: Brown rice, corn, capsicum,
  • Dressing: Greek yogurt, mint, garlic

Snacks and Beverages That Align with Whole Food Principles

• Berry Protein Smoothie
  • Frozen mixed berries, banana, honey, Greek yogurt, honey, unsweetened almond milk, vegan protein powder
• Dark Chocolate and Almond Clusters
  • Dark Chocolate, Almonds
• Protein Balls
  • Oats, vegan protein powder, raisins, almond milk, vanilla extract, dark chocolate chips
• Avocado and Feta Toast
  • Whole grain bread, avocado, tomato, feta, salt, pepper

How to Transition to a Whole Food Diet

Transitioning to a whole-food diet is easier said than done, especially if you are accustomed to eating highly palatable, sugary, fatty, and salty processed foods, however, it is not impossible.

Below, we discuss tips for transitioning to a whole-food diet, including creating a shopping list, meal prep, making delicious whole-food recipes, and dining out tips.

Research Delicious Whole Food Recipes

The key to a long-term positive shift in nutrition is making it sustainable, and what better way to do that than by creating delicious whole-food recipes?

Often people think cutting out processed foods means cutting out flavor, however, this couldn’t be further from the truth. Whole foods can be combined and spliced with different seasonings to make delicious meals which will make you completely forget you are eating healthy.

We recommend that you explore different whole foods recipes before a big weekly shop to expand on variety and to keep your taste buds entertained. Here you can choose one of two new dishes and add the ingredients to your shopping list.

Once the following week rolls around, highlight the ones you enjoyed, and replace them with two new recipes. This will increase variety, making it easier to maintain your whole food meal plan long-term.

Creating a Whole Food Grocery List

Once you have decided on the recipes and meals you would like to make, create a grocery list and perform a weekly shop.

We recommended choosing meals that contain similar ingredients, this will help reduce the number of items you need to purchase and reduce food waste that can come from using ingredients for single meals. Furthermore, weekly shops enable you to have all your ingredients ready for meal prep.

Meal Prep Strategies for Busy Schedules

Weekly shops make meal preps easy. Here you can prepare your meals and store them for the following week. Having meals prepared is incredible for nights when you are tired and don’t feel like cooking, allowing you to prepare a healthy meal and reducing the chances of reaching for your food delivery apps.

Tips for Dining Out While Sticking to Whole Foods

Following a whole-food diet and dining out don’t always mix, however, there are ways to navigate your evenings out without derailing your diet.

One of the easiest ways to ensure you stick to whole foods is by selecting a restaurant that has whole-food meals or one with minimal processing.

Another way is to simply relax and allow yourself to enjoy your dining regardless of the restaurant and food choice. Sure, this may not be ideal for a whole-food diet, but it can help you experience and even enjoy those processed foods once in a while. The important thing here is to avoid feeling guilty and simply just enjoy the experience before resuming your normal whole-food diet.

Common Mistakes to Avoid

Like any meal or nutrition plan, some pitfalls can negatively impact our experience. Below we share common mistakes to avoid to ensure the success of your whole foods meal plan.

Relying Too Much on Packaged “Healthy” Foods

Relying heavily on pre-packaged healthy foods or meals is a common mistake when it comes to the whole foods meal plan. While these healthy options are better than the majority of pre-packed meals in the freezer aisle, they can still come with additives.

Sure, many companies offer healthy options, but they do come at an additional cost for the convenience. Furthermore, purchasing and preparing pre-packaged removes the need to understand the nutrition side of the whole food meal plan. Preparing meals not only ensures that meals are made from whole foods but also presents an opportunity to understand calorie, macro, and micronutrient intakes.

If you enjoy packaged meals we recommend consuming them in moderation alongside meal prep. This will help you enjoy both while ensuring the majority of your meals are made from whole foods.

Not Getting Enough Variety in Your Diet

A major mistake many make is limiting variety in their meals. A large component of diets and nutrition plans is eliminating processed food and refined sugars from our diet. What can happen here is that we can become fixated on eliminating food, limiting variety, and ultimately leading to feelings of restriction which can derail our whole foods plan.

As mentioned, we recommend trying one to two different recipes each week to increase variety and keep things interesting.

Final Thoughts: Is a Whole Food Meal Plan Right for You?

The whole foods meal plan is an incredible way of stripping back your nutrition to the essentials. While many fad diets and modern meal plans promote complicated nutrition guidelines and programs, the whole foods meal plan gets you to focus on the basics of eating unprocessed, natural whole foods.

Key Takeaways and Next Steps

The whole foods meal plan is so effective that even our bodies love it, as it can:

• Support cardiovascular health
• Reduce cancer risk
• Improve digestion and gut health
• Enhance energy and mental clarity
• Improves weight management

If you want to begin the whole foods meal plan we recommend:

• Removing processed foods from your diet
• Researching delicious recipe ideas
• Perform a weekly shop
• Perform a weekly meal prep
• Allow yourself to dine out

The whole foods meal plan is the removal of processed foods from your diet, however, this doesn’t meals have to be boring or you can never eat out. Consuming a whole foods diet means you will be on top of your nutrition game the majority of the time reaping the rewards of consuming nutrient-dense foods, with the occasional processed meal.

Taking this approach and avoiding guilt will help you sustain this long-term, leading to outstanding results.

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