Complete 7-day whole‑food, plant‑based, no‑oil Instant Pot meal plan

• Author: Michael
• Edition: 1.0

Table of contents

• Introduction
• How to use this ebook
• Shopping guide
• Weekly overview (visual calendar)
• Daily meal plans
  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday
• Tips & techniques
• Bonus recipes
  • Quick sauces and dressings
• References & resources
• Design specs & export notes

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Introduction

Whole‑food, plant‑based, no‑oil (WFPB‑NO) cooking centers vegetables, legumes, whole grains, and fruit while minimizing refined ingredients and added fats. For many, this approach supports heart health, digestive health, and steady energy. Because meals are built around fiber‑rich plants and slow‑burning carbs, they’re satisfying without feeling heavy.

The Instant Pot shines here. Pressure cooking reduces hands‑on time, softens grains and legumes quickly, and helps preserve color, texture, and nutrients in leafy greens. It’s also batch‑cooking friendly, so your week runs on autopilot.

Everything is allium‑free, citrus‑free, fennel‑free, and free from nuts, seeds, and coconut—while still big on flavor.

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How to use this ebook

• Plan once, cook twice: Batch two soups/stews on Sunday and Wednesday; portion and refrigerate/freeze for mix‑and‑match lunches.
• Greens last: Stir in chopped greens after pressure‑cooking to keep them bright and tender.
• Salt smart: Season to taste after cooking, especially for soups and grains. If watching sodium, rely on herbs, spices, vinegars, and miso‑style depth via blended veg.
• Substitutions: Swap grains (e.g., brown rice ↔ quinoa) based on availability or gluten needs. Use white bean purée to replace creamy elements (no nuts/seeds).
• Storage:
  • Fridge: 3–4 days in airtight containers.
  • Freezer: 2–3 months for most soups/stews/grains. Label with name and date.
• Reheating: Add a splash of water; reheat on low to medium. Stir in fresh greens/herbs to revive.

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Shopping guide

Master grocery list (AU terms where helpful)

• Produce
  • Leafy greens: kale, spinach, silverbeet (Swiss chard), bok choy, collard greens, mustard greens, turnip greens
  • Vegetables: carrot, celery, zucchini, mushrooms (button/shiitake), capsicum (red), cabbage, broccoli, pumpkin, potatoes, sweet potatoes, green beans, turnips (if using greens)
  • Aromatics (allium‑free alternatives): ginger, celery, spring onion greens if tolerated (omit white bulbs)
  • Fruit: apples, pears, bananas, blueberries, strawberries, rockmelon, watermelon, lemons 
  • Herbs/spices: thyme, rosemary, basil, oregano, sage, smoked paprika, cumin, coriander, turmeric, white pepper, cinnamon, ginger
• Grains
  • Oats (steel‑cut and rolled), millet, buckwheat, brown rice, pearl barley, polenta (medium grind), farro, short‑grain white rice
  • GF options: quinoa, brown rice, millet, buckwheat, GF oats (if tolerated), polenta
• Legumes
  • Lentils (brown/green, split peas), chickpeas, black beans, white beans
• Pantry
  • No‑allium veggie stock, passata/tinned tomatoes (no oil), tamari (GF soy sauce; optional if tolerating soy), white miso (check ingredients; optional), balsamic or apple cider vinegar (omit for citrus‑free if needed), nutritional yeast (optional), raisins/dates

Pantry staples list

• Salt, pepper
• Dried herbs/spices listed above
• Baking paper (for roasting capsicum)
• Oat milk (unsweetened) for optional creaminess
• Glass containers for batch storage
• Freezer‑safe labels

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Weekly overview (visual calendar)

• Color key (designer apply):
  • Monday: Forest green, Tuesday: Teal, Wednesday: Indigo, Thursday: Olive, Friday: Ruby, Saturday: Amber, Sunday: Ocean
• Icons:
  • ⏱️ Under 30 min hands‑on
  • ❄️ Freezer‑friendly
  • GF Gluten‑free option provided

Day	Breakfast	Lunch	Dinner	Snack
Mon	Steel‑cut oats: apple, cinnamon, blueberries ⏱️	Lentil + spinach soup ⏱️ ❄️ GF	Sweet potato, kale + black bean chili ❄️ GF	Cucumber + cherry tomatoes, balsamic
Tue	Savory quinoa: mushrooms + spinach ⏱️ GF	Chickpea + collard stew ❄️ GF	Barley “risotto” with chard + peas ❄️	Steamed edamame + tamari
Wed	Millet porridge: apple + dates ⏱️ GF	Split pea + turnip green soup ❄️ GF	Potato + kale curry ⏱️ ❄️ GF	Watermelon
Thu	Mashed sweet potato + wilted spinach ⏱️ GF	Brown rice bowl, bok choy + red capsicum sauce ❄️ GF	Mushroom, collard + lentil stew ❄️ GF	Strawberries
Fri	Rolled oats: pear, ginger ⏱️	Vegan minestrone (no alliums) ❄️	Polenta with garlicky kale + marinara (garlic optional)	Steamed broccoli
Sat	Savory oats: mushrooms + thyme ⏱️	Farro + veg soup ❄️	Mustard greens + potato stew ⏱️ ❄️ GF	Rockmelon
Sun	Buckwheat porridge: banana + blueberry ⏱️ GF	Lentil + cabbage soup ❄️ GF	Stuffed capsicums: brown rice, spinach, mushrooms (IP + bake) ❄️	Roasted zucchini

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Daily meal plans

• Format for each recipe: photo brief, servings, prep/cook time, equipment, ingredients, steps, variations, nutrition per serving (approximate), storage/freezer, substitutions, serving suggestions.
• Photos: Provide to designer or shoot per “photo brief” notes. All dishes are oil‑free, nut‑free, seed‑free, coconut‑free.

Monday

Breakfast: Apple cinnamon steel‑cut oats

• Serves: 4 | Prep: 5 min | Cook: IP 4 min + 10 min natural | Equipment: Instant Pot
• Ingredients
  • 1 cup steel‑cut oats
  • 2 1/2 cups water
  • 1 apple, diced
  • 1/2 tsp cinnamon
  • Pinch of salt
  • Optional: chopped dates/raisins; splash of oat milk
• Steps
  1. Add all ingredients to the pot. Pressure cook Manual/High 4 min; natural release 10 min.
  2. Stir; finish with oat milk if desired.
• Stovetop: Simmer 20–25 min, stirring often; add apple in last 5–10 min.
• Nutrition (approx/serving): 210 kcal; Carbs 42g; Protein 6g; Fat 3g; Fiber 6g; Sodium 90mg.
• Storage: 4 days fridge; ❄️ freeze 2 months (portion in jars; thin with oat milk when reheating).
• Substitutions: Use pear instead of apple; GF as is.
• Serving: Top with fresh blueberries.

Lunch: Lentil & spinach soup (no onion/garlic)

Note: I made this on 12/8/25 pictured above with brown rice

• Serves: 4 | Prep: 10 min | Cook: IP 12 min (NR) | Equipment: Instant Pot
• Ingredients
  • 1 cup brown/green lentils, rinsed
  • 1 cup celery, chopped
  • 1 cup carrot, diced
  • 2 cups spinach/silverbeet, chopped
  • 1 tsp ground cumin
  • 1/2 tsp smoked paprika
  • 1/2 tsp dried thyme
  • 4 cups water or no‑allium broth
  • Salt to taste
• Steps
  1. Add everything except spinach; pressure cook 12 min; natural release.
  2. Stir in spinach to wilt 2–3 min; season.
• Stovetop: Simmer 25–30 min until lentils tender; stir in greens to wilt.
• Nutrition: 250 kcal; C 42g; P 16g; F 2g; Fiber 17g; Sodium 320mg (varies with broth).
• Storage: 4 days fridge; ❄️ freeze 3 months.
• Substitutions: Kale/silverbeet for spinach; coriander instead of thyme for a different vibe.
• Serving: Lemon wedge if not citrus‑free; chopped parsley.

Dinner: Sweet potato, kale & black bean chili

• Serves: 4 | Prep: 10 min | Cook: IP 10 min (NR) | Equipment: Instant Pot
• Ingredients
  • 1 large sweet potato, peeled/diced
  • 1 cup cooked black beans (or rinsed canned)
  • 1 cup kale, chopped
  • 1 cup carrot, diced
  • 1 cup celery, chopped
  • 1 tsp smoked paprika
  • 1/2 tsp ground cumin
  • 1/2 tsp dried oregano
  • 3 cups water/no‑allium broth; salt
• Steps
  1. Add all; pressure cook 10 min; natural release.
  2. Mash a few sweet potato chunks to thicken; stir in kale to wilt.
• Stovetop: Simmer 25–30 min until tender.
• Nutrition: 290 kcal; C 58g; P 12g; F 2g; Fiber 15g; Sodium 360mg.
• Storage: 4 days fridge; ❄️ freeze 3 months.
• Substitutions: Use kidney beans; add corn if desired.
• Serving: Over brown rice or polenta; fresh herbs.

Snack: Sliced cucumber & cherry tomatoes with balsamic (omit vinegar if needed); pinch of salt and cracked pepper.

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Tuesday

Breakfast: Savory quinoa with mushrooms & spinach

• 
  
  
• Serves: 4 | Prep: 8 min | Cook: IP 1 min + 10 min natural | Equipment: Instant Pot
• Ingredients:
• 1 cup quinoa (rinsed), 
• 2 cups water, 
• 1 cup mushrooms (chopped), 
• 1 cup spinach (chopped), 
• 1/2 tsp thyme, 
• 1/4 tsp turmeric, 
• salt.
• 
  
• Steps: 
• Add all but spinach; pressure cook 1 min; natural release 10 min; 
• fold in spinach.
• 
  
• Stovetop: Simmer quinoa 15 min; fold in cooked mushrooms and spinach.
• 
  
• Nutrition: 220 kcal; C 37g; P 8g; F 3g; Fiber 5g; Sodium 180mg.
• Storage: 3 days fridge; freezes ok but best fresh.
• Substitutions: Use buckwheat or millet for quinoa.
• Serving: Chopped chives; splash of tamari if using soy.

Lunch: Chickpea & collard green stew

• Serves: 4 | Prep: 10 min | Cook: IP 10 min (NR)
• Ingredients: 
• 1 1/2 cups cooked chickpeas, 
• 1 cup collards/silverbeet, 
• 1 cup carrot, 
• 1 cup celery, 
• 1/2 tsp cumin, 
• 1/2 tsp smoked paprika, 
• 1/4 tsp ground ginger, 
• 3 cups water/broth, 
• salt.
• 
  
• Steps: 
• Add all; pressure cook 10 min; natural release; season.
• 
  
• Stovetop: Simmer 20–25 min.
• Nutrition: 260 kcal; C 44g; P 13g; F 3g; Fiber 13g; Sodium 340mg.
• Storage: 4 days fridge; ❄️ freeze 3 months.
• Substitutions: Kale for collards; white beans for chickpeas.
• Serving: Over brown rice or quinoa (GF).

Dinner: Barley “risotto” with Swiss chard & peas

• Serves: 4 | Prep: 10 min | Cook: IP 20 min (NR)
• Ingredients: 
• 1 cup pearl barley, 
• 1 cup chard (chopped), 
• 1 cup frozen peas, 
• 1 cup carrot, 
• 1 cup celery,
• 1/2 tsp rosemary, 
• 1/4 tsp white pepper, 
• 3 1/2 cups water/broth, 
• salt.
• Steps: 
• Cook barley with aromatics 20 min; natural release; stir in peas/chard; rest 5 min.

• Stovetop: Simmer 35–40 min; add peas/chard last 5 min.
• Nutrition: 280 kcal; C 56g; P 10g; F 2g; Fiber 12g; Sodium 350mg.
• Storage: 4 days fridge; ❄️ freeze 2 months.
• Substitutions: GF swap quinoa or short‑grain brown rice; adjust liquid/time.
• Serving: Sprinkle nutritional yeast (optional).

Snack: Steamed edamame with tamari (if tolerated).

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Wednesday

Breakfast: Millet porridge with apple & dates

• Serves: 4 | Prep: 5 min | Cook: IP 10 min (NR)
• Ingredients: 
• 1 cup millet (rinsed), 
• 3 cups water, 
• 1 apple (diced), 
• 1/4 cup chopped dates, 
• 1/2 tsp cinnamon, 
• salt.
• 
  
• Steps: 
• Pressure cook 10 min; natural release; stir.

Stovetop: Simmer 20–25 min; stir often.

• Nutrition: 230 kcal; C 49g; P 6g; F 2g; Fiber 6g; Sodium 95mg.
• Storage: 4 days fridge; ❄️ freeze 2 months.
• Serving: Spoon of oat milk; nut‑free granola if using.

Lunch: Split pea & turnip green soup

• Serves: 4 | Prep: 10 min | Cook: IP 15 min (NR)
• Ingredients: 
• 1 cup split peas, 
• 1 cup turnip greens/kale, 
• 1 cup carrot, 
• 1 cup celery, 
• 1/2 tsp coriander, 
• 1/2 tsp thyme, 
• 1/4 tsp turmeric, 
• 4 cups water/broth, 
• salt.
• Steps: 
• Cook all except greens; natural release; stir in greens to wilt; optional partial blend.
• Stovetop: Simmer 45–55 min.
• Nutrition: 270 kcal; C 47g; P 17g; F 1g; Fiber 18g; Sodium 320mg.
• Storage: 4 days fridge; ❄️ freeze 3 months.
• Serving: White miso or nutritional yeast after cooking (optional).

Dinner: Potato & kale curry (ginger & turmeric)

• Serves: 4 | Prep: 10 min | Cook: IP 8 min (NR)
• Ingredients: 
• 2 potatoes (diced), 
• 1 cup kale, 
• 1 cup carrot, 
• 1 cup celery, 
• 1 tsp turmeric, 
• 1/2 tsp ground ginger, 
• 1/2 tsp cumin seeds (omit if avoiding seeds), 
• 3 cups water/broth, 
• salt.
• Steps: 
• Cook all but kale; natural release; mash a few potatoes; fold in kale to wilt.
• Stovetop: Simmer 20–25 min.
• Nutrition: 240 kcal; C 51g; P 7g; F 1g; Fiber 8g; Sodium 310mg.
• Storage: 4 days fridge; ❄️ freeze 2 months.
• Substitutions: Use ground cumin if avoiding seeds entirely.
• Serving: With brown rice or millet (GF).

Snack: Sliced watermelon.

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Thursday

Breakfast: Mashed sweet potato with wilted spinach

• Serves: 4 | Prep: 5 min | Cook: IP 8 min (QR)
• Ingredients: 
• 2 large sweet potatoes (cubed), 
• 2 cups water (for steaming), 
• 1 cup spinach (chopped), 
• 1/2 tsp cinnamon, 
• salt.
• Steps: 
• Pressure cook sweet potatoes 8 min; quick release; drain; mash with cinnamon/salt; fold in spinach to wilt.
• Stovetop: Steam until tender; mash and fold in spinach.
• Nutrition: 200 kcal; C 46g; P 4g; F 0.5g; Fiber 7g; Sodium 120mg.
• Storage: 3 days fridge; freeze not ideal.
• Serving: Sprinkle chopped dates for texture.

Lunch: Brown rice bowl with bok choy & roasted red capsicum sauce

• Serves: 4 | Prep: 10 min (+roast capsicum) | Cook: IP 22 min (NR)
• Ingredients: 
• 1 cup brown rice, 
• 2 1/2 cups water, 
• 2 cups bok choy (chopped), 
• 1 cup carrot (diced), 
• 1 cup celery (chopped), 
• 1/2 tsp smoked paprika, 
• 1/2 tsp ground ginger,
• salt.
• Red capsicum sauce: 
• Roast red capsicum; blend with herbs and splash of water (no oil).
• Steps: 
• Cook rice with veg/spices; natural release; stir in bok choy to wilt; top with sauce.
• Stovetop: Simmer rice 40–45 min.
• Nutrition: 290 kcal; C 61g; P 7g; F 2g; Fiber 6g; Sodium 330mg.
• Storage: 4 days fridge; ❄️ freeze 2 months (rice separate).
• Substitutions: GF as is. Use quinoa for faster cook.

Dinner: Mushroom & lentil stew with collards

• Serves: 4 | Prep: 10 min | Cook: IP 12 min (NR)
• Ingredients: 
• 1 cup brown lentils, 
• 1 cup mushrooms (chopped), 
• 1 cup collards/kale, 1 cup carrot, 
• 1 cup celery, 
• 1/2 tsp rosemary, 
• 1/2 tsp smoked paprika, 
• 4 cups water/broth, 
• salt.
• Steps: 
• Cook all but collards; natural release; stir in collards to wilt.
• Stovetop: Simmer 30–35 min.
• Nutrition: 270 kcal; C 44g; P 17g; F 2g; Fiber 15g; Sodium 340mg.
• Storage: 4 days fridge; ❄️ freeze 3 months.
• Serving: With mashed potato or millet.

Snack: Fresh strawberries.

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Friday

Breakfast: Rolled oats with pear & ginger

• Serves: 4 | Prep: 5 min | Cook: IP 3 min (NR)
• Ingredients: 
• 1 cup rolled oats, 
• 2 cups water, 
• 1 ripe pear (diced), 
• 1/2 tsp ground ginger, 
• 1/4 tsp cinnamon, 
• salt.
• Steps: 
• Pressure cook 3 min; natural release; stir.
• Stovetop: Simmer 8–10 min.
• Nutrition: 210 kcal; C 41g; P 6g; F 3g; Fiber 6g; Sodium 90mg.
• Storage: 3 days fridge; freeze ok but texture softer.

Lunch: Vegan minestrone (no onion/garlic)

• Serves: 4 | Prep: 12 min | Cook: IP 5 min (QR)
• Ingredients: 
• 1 cup carrot, 
• 1 cup celery, 
• 1 cup zucchini, 
• 1 cup shredded cabbage, 
• 400g diced tomatoes, 
• 1 cup cooked pasta or white beans, 
• 4 cups water/broth, 
• 1 tsp basil, 
• 1/2 tsp oregano, 
• 2 cups spinach (chopped),
•  salt.
• Steps: 
• Cook all except spinach 5 min; quick release; stir in spinach to wilt.
• Stovetop: Simmer 15–20 min.
• Nutrition (with beans): 230 kcal; C 41g; P 11g; F 2g; Fiber 10g; Sodium 420mg.
• Storage: 4 days fridge; ❄️ freeze 2 months (without pasta).
• GF: Use white beans or GF pasta.

Dinner: Polenta with kale & tomato sauce

• Serves: 4 | Prep: 5 min | Cook: IP 9 min (QR)
• Ingredients: 
• 1 cup polenta (medium grind), 
• 4 cups water, 
• 2 cups kale (chopped), 
• 1 cup passata, 
• 1/2 tsp thyme, 
• 1/2 tsp smoked paprika, 
• salt.
• Steps: 
• Cook polenta 9 min; quick release; stir vigorously. Steam/wilt kale separately. Warm passata with herbs; assemble.
• Stovetop: Whisk polenta 25–30 min low heat.
• Nutrition: 220 kcal; C 45g; P 5g; F 1g; Fiber 4g; Sodium 360mg.
• Storage: 3 days fridge; polenta firms as it chills. ❄️ Freeze slices 2 months.
• Serving: Parsley or nutritional yeast (optional).

Snack: Steamed broccoli florets with a squeeze of lemon (omit if citrus‑free).

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Saturday

Breakfast: Savory oats with mushrooms & thyme

• Serves: 4 | Prep: 5 min | Cook: IP 3 min (NR)
• Ingredients: 
• 1 cup rolled oats, 
• 2 1/2 cups water, 
• 1 cup mushrooms, 
• 1/2 tsp thyme, 
• salt; 
• optional splash of oat milk.
• Steps: 
• Pressure cook 3 min; natural release; stir.
• Stovetop: 8–10 min.
• Nutrition: 200 kcal; C 37g; P 6g; F 3g; Fiber 5g; Sodium 95mg.
• Serving: Chopped chives; nutritional yeast (optional).

Lunch: Farro & vegetable soup

• Serves: 4 | Prep: 10 min | Cook: IP 10 min (QR)
• Ingredients: 
• 3/4 cup pearled farro, 
• 1 cup carrot, 
• 1 cup zucchini, 
• 1 cup green beans, 
• 400g diced tomatoes, 
• 4 cups water/broth, 
• 1 tsp rosemary, 
• salt.
• Steps: 
• Cook 10 min; quick release.
• Stovetop: Simmer 25–30 min.
• Nutrition: 240 kcal; C 48g; P 9g; F 2g; Fiber 8g; Sodium 380mg.
• Storage: 4 days fridge; ❄️ freeze 2 months.
• GF swap: Brown rice or quinoa.

Dinner: Mustard greens & potato stew

• Serves: 4 | Prep: 10 min | Cook: IP 8 min (QR)
• Ingredients: 
• 2 cups mustard greens, 
• 2 potatoes (diced), 
• 1 cup carrot, 
• 1 cup celery, 
• 1 1/2 cups water/broth, 
• 1/2 tsp smoked paprika, 
• 1/2 tsp dried sage, 
• salt.
• Steps: 
• Pressure cook 8 min; quick release; mash slightly if desired.
• Stovetop: Simmer 20–25 min.
• Nutrition: 210 kcal; C 45g; P 6g; F 1g; Fiber 7g; Sodium 320mg.
• Storage: 4 days fridge; ❄️ freeze 2 months.
• Serving: White bean purée swirl for creaminess.

Snack: Sliced rockmelon.

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Sunday

Breakfast: Creamy banana‑blueberry buckwheat porridge

• Serves: 4 | Prep: 5 min | Cook: IP 10 min (NR)
• Ingredients: 
• 1 cup buckwheat groats (rinsed), 
• 3 cups water, 
• 1 banana (mashed), 
• 1/2 cup blueberries, 
• 1/2 tsp cinnamon, 
• salt.
• Steps: 
• Cook buckwheat 10 min; natural release; stir in banana and berries.
• Stovetop: Simmer 15–18 min.
• Nutrition: 230 kcal; C 49g; P 6g; F 2g; Fiber 6g; Sodium 95mg.
• Storage: 3 days fridge; freeze ok.

Lunch: Lentil & cabbage soup with parsley & lemon (lemon optional)

• Serves: 4 | Prep: 10 min | Cook: IP 12 min (NR)
• Ingredients: 
• 1 cup brown lentils, 
• 2 cups cabbage (shredded), 
• 1/2 cup parsley (chopped), 
• 1 cup carrot, 
• 1 cup celery, 
• 4 cups water/broth, 
• salt. 
• Lemon wedge optional (omit for citrus‑free).
• Steps: 
• Cook 12 min; natural release; stir in parsley.
• Stovetop: Simmer 25–30 min.
• Nutrition: 240 kcal; C 41g; P 16g; F 1g; Fiber 15g; Sodium 330mg.
• Storage: 4 days fridge; ❄️ freeze 3 months.

Dinner: Stuffed capsicums (brown rice, spinach, mushrooms)

• Serves: 4 | Prep: 15 min | Cook: IP 5 min + bake | Equipment: Instant Pot + oven/air fryer
• Ingredients: 
• 4 capsicums (tops off, seeded), 
• 2 cups cooked brown rice, 
• 1 cup mushrooms (chopped), 
• 2 cups spinach (chopped), 
• 1 tsp smoked paprika, 
• 1/2 tsp thyme, 
• 1 cup passata, 
• salt.
• Steps:
  1. Mix rice, mushrooms, spinach, spices, half the passata; stuff capsicums.
  2. IP: 1 cup water, trivet, stuffed capsicums on top; Manual 5 min; quick release.
  3. Transfer to 200℃ oven/air fryer 8–10 min to finish and lightly blister. Spoon remaining passata on top.
• Stovetop: Simmer stuffed capsicums in tomato sauce 20–25 min covered; finish uncovered 5 min.
• Nutrition: 300 kcal; C 63g; P 9g; F 2g; Fiber 9g; Sodium 380mg.
• Storage: 3 days fridge; ❄️ freeze 2 months (sauce separate).

Snack: Roasted zucchini strips (dry roast on baking paper; finish with herbs).

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Tips & techniques

Flavor without oil

• Build base: Dry‑sweat carrots and celery with a splash of water; add smoked paprika, thyme/rosemary.
• Umami boosters: Tomato paste, passata, mushrooms, nutritional yeast (optional), white miso after cooking.
• Brightness: Vinegars or lemon (if not citrus‑free). Otherwise, chopped parsley and a splash of reduced broth.

Rotating greens

• Cycle kale, spinach, silverbeet, collards, bok choy, mustard greens, and turnip greens for varied texture and micronutrients.
• Add greens at the end of pressure cooking; use Sauté for a quick 2–3 minute wilt.

Batch cooking & freezing

• Double soups/stews; cool quickly; freeze flat in labeled bags/containers.
• Freeze grains in 1‑cup portions. Reheat with a splash of water; fluff.
• Leafy greens don’t freeze as well on their own—add fresh when reheating.

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Bonus recipes

1) Creamy white bean and potato chowder (no oil)

• Serves 4 | IP 8 min (NR) | ❄️ GF | ⏱️
• Ingredients: 2 potatoes (diced), 1 cup white beans (cooked), 1 cup celery, 1 cup carrot, 1 cup mushrooms, 3 1/2 cups broth, 1/2 tsp thyme, 1/4 tsp white pepper, salt.
• Steps: Cook all; natural release; partially blend 1–2 cups and return.
• Nutrition: 260 kcal; C 50g; P 11g; F 1g; Fiber 9g; Sodium 360mg.

2) Quinoa, pumpkin & kale pilaf

• Serves 4 | IP 1 min + 10 min NR | GF | ⏱️
• Ingredients: 1 cup quinoa, 2 cups water, 2 cups pumpkin (cubed, small), 1 cup kale (chopped), 1/2 tsp sage, salt.
• Steps: Cook quinoa + pumpkin; natural release; fold in kale to wilt.

3) Tomato‑herb braised chickpeas with silverbeet

• Serves 4 | IP 6 min (QR) | ❄️ GF
• Ingredients: 2 cups cooked chickpeas, 1 1/2 cups passata, 1 cup water, 2 cups silverbeet, 1 tsp oregano, 1/2 tsp smoked paprika, salt.
• Steps: Cook 6 min; quick release; stir in silverbeet to wilt.

4) Buckwheat “risotto” with mushrooms & thyme

• Serves 4 | IP 10 min (NR) | GF
• Ingredients: 1 cup buckwheat groats, 2 1/2 cups broth, 2 cups mushrooms, 1/2 tsp thyme, salt.
• Steps: Cook 10 min; natural release; stir until creamy.

5) Red lentil & zucchini dal (allium‑free)

• Serves 4 | IP 4 min (NR) | GF | ⏱️
• Ingredients: 1 cup red lentils (rinsed), 3 cups water, 1 cup grated zucchini, 1 tsp turmeric, 1/2 tsp ground coriander, 1/4 tsp ginger, salt.
• Steps: Cook 4 min; natural release; whisk for creaminess.

6) Barley, cabbage & carrot “fried rice” (no oil)

• Serves 4 | Stovetop 15 min | ❄️
• Use cooked barley; stir‑fry with shredded cabbage, carrot, peas, tamari (optional), white pepper. Finish with chopped parsley.

7) Polenta bake with spinach & tomato

• Serves 4 | Oven 25 min | ❄️ GF
• Spread cooked polenta in dish; top with spinach and passata; bake until set.

8) Potato, pea & mint mash

• Serves 4 | IP 8 min (QR) | GF | ⏱️
• Steam potatoes; mash with hot veggie broth; fold in peas and chopped mint.

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Quick sauces and dressings (no oil, nuts, seeds, coconut)

• Roasted capsicum purée: Roast red capsicum; blend with water, pinch of smoked paprika, salt. Use on bowls or polenta.
• Creamy white bean sauce: Blend white beans, water/broth, lemon juice (omit if citrus‑free), garlic‑free seasoning, pinch of rosemary. Great on greens.
• Umami tomato glaze: Reduce passata with balsamic (omit if needed), thyme, and a pinch of white pepper until syrupy.
• Green herb drizzle: Blend parsley, water, splash of vinegar (omit if needed), pinch of salt; strain smooth.
• Mushroom gravy: Sauté mushrooms in water until deeply browned; add broth + thyme; simmer to reduce; thicken by blending 1/2 cup stew back into pot.
• Carrot‑ginger dressing (citrus‑free): Steam carrots; blend with water, fresh ginger, rice vinegar (omit if needed), pinch of white miso (optional).

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Full inclusion of your original 7‑day plan (polished)

Weekly menu plan

• Mon
  • Breakfast: Steel‑cut oats with cinnamon, chopped apple, and blueberries (IP 4 min, natural release)
  • Lunch: Lentil & spinach soup with carrot, celery, and tomatoes (IP 10–12 min)
  • Dinner: Sweet potato, kale & black bean chili (IP 10–12 min)
  • Snack: Sliced cucumber & cherry tomatoes with balsamic vinegar
• Tue
  • Breakfast: Savory breakfast quinoa with baby spinach, mushrooms, and nutritional yeast (optional) (IP 1 min)
  • Lunch: Chickpea & collard green stew with smoked paprika (IP 10–15 min)
  • Dinner: Barley “risotto” with Swiss chard, peas, and lemon zest (optional) (IP 20 min)
  • Snack: Steamed edamame (if tolerated) with tamari
• Wed
  • Breakfast: Warm apple‑cinnamon millet with chopped dates (IP 10 min)
  • Lunch: Split pea & turnip green soup (IP 15 min)
  • Dinner: Potato & kale curry with turmeric and cumin (IP 8 min)
  • Snack: Sliced watermelon
• Thu
  • Breakfast: Savory mashed sweet potatoes with wilted spinach (spinach added after cooking)
  • Lunch: Brown rice & white bean bowl with bok choy; roasted red pepper sauce (capsicum + herbs)
  • Dinner: Mushroom, collard green & lentil stew (IP 12–15 min)
  • Snack: Fresh strawberries
• Fri
  • Breakfast: Rolled oats with pear, cinnamon, and ginger (stovetop or IP 3 min)
  • Lunch: Vegan minestrone with zucchini, cabbage, and spinach (no onion/garlic) (IP 5 min)
  • Dinner: Polenta with garlicky sautéed kale (garlic optional) and marinara (polenta cooked in IP 9 min)
  • Snack: Steamed broccoli florets
• Sat
  • Breakfast: Savory oats with mushrooms and thyme; miso (optional after cooking)
  • Lunch: Farro & mushroom soup with turnip greens (IP 10–12 min)
  • Dinner: Mustard greens & potato stew (IP 8–10 min)
  • Snack: Sliced rockmelon
• Sun
  • Breakfast: Creamy banana‑blueberry buckwheat porridge (IP 10 min)
  • Lunch: Lentil & cabbage soup with parsley and lemon (lemon optional) (IP 12 min)
  • Dinner: Stuffed capsicums with brown rice, spinach, and mushrooms (IP 5 min, then bake/air fry to finish)
  • Snack: Roasted zucchini strips

Notes for maximising greens

• Rotate greens: spinach, kale, collards, Swiss chard/silverbeet, bok choy, turnip greens, mustard greens.
• Add greens at the end of pressure cooking to preserve color and nutrients.
• Instant Pot tip: For leafy veg, use Sauté mode for a quick 2–3 minute wilt after cooking.

Flavour without oil

• Use vinegars, fresh herbs, ginger, smoked paprika, and umami from mushrooms and tomato.
• Blend cooked vegetables (onions omitted here; use carrot, celery, capsicum) into sauces for creaminess without fat.

Monday recipes

• Apple Cinnamon Steel‑Cut Oats (IP 4 min; 4 servings)
• Lentil & Spinach Soup (No Onion/Garlic) (IP 12 min; 4 servings)
• Sweet Potato, Kale & Black Bean Chili (IP 10 min; 4 servings)

Tuesday recipes

• Savory Quinoa with Mushrooms & Spinach (IP 1 min; 4 servings)
• Chickpea & Collard Green Stew (IP 10 min; 4 servings)
• Barley “Risotto” with Swiss Chard & Peas (IP 20 min; 4 servings)

Wednesday recipes

• Millet Porridge with Apple & Dates (IP 10 min; 4 servings)
• Split Pea & Turnip Green Soup (IP 15 min; 4 servings)
• Potato & Kale Curry with Ginger & Turmeric (IP 8 min; 4 servings)

Thursday recipes

• Mashed Sweet Potato with Wilted Spinach (IP 8 min; 4 servings)
• Brown Rice Bowl with Bok Choy & Red Pepper Sauce (IP 22 min; 4 servings)
• Mushroom & Lentil Stew with Collards (IP 12 min; 4 servings)

Friday recipes

• Rolled Oats with Pear & Ginger (IP 3 min; 4 servings)
• Vegan Minestrone (No Onion/Garlic) (IP 5 min; 4 servings)
• Polenta with Kale & Tomato Sauce (IP 9 min; 4 servings)

Saturday recipes

• Savory Oats with Mushrooms & Thyme (IP 3 min; 4 servings)
• Farro & Vegetable Soup (IP 10 min; 4 servings)
• Mustard Greens & Potato Stew (IP 8 min; 4 servings)

Sunday recipes

• Sweet Rice Porridge with Apple & Cinnamon (IP 15 min; 4 servings)
• Lentil & Vegetable Bake (Oven 30–35 min; 4 servings)
• Pumpkin Mash with Wilted Greens (IP 8 min; 4 servings)

Note: Tahini options in the original draft have been replaced with white bean purée suggestions to remain seed‑free. Garlic is optional and excluded by default for allium‑free readers.

---

References & resources

• Forks Over Knives (recipes, WFPB education)
• NutritionFacts.org (evidence‑based nutrition videos/articles)
• Physicians Committee for Responsible Medicine (PCRM)
• Doctors For Nutrition (AU/NZ)
• Vegan Australia (guides, community)
• Rainbow Plant Life
• The Whole Food Plant Based Cooking Show
• Instant Pot Official Guides (pressure‑cooking charts)

Success Stories

Plant Based Pharmacist Success Stories

Emma Roche - From Vegetarian to Vegan-Junk-Food Eater to a Whole Foods, Plant-Based Diet - My Journey Towards Eating A Whole Foods, Plant-Based Diet on $5 a Day

Empower Total Health Success Stories

'I lost 55 kilos by eating the food we’re often told to avoid'

High Carb Health Testimonials

Forks Over Knives Success Stories 

Star Mcdougallers (those who have improved their health following Dr John McDougall’s program)
 

Happy Herbivore – Herbie of the Week   (and shameless plug for my story)

 

 T Colin Campbell Center for Nutrition Studies Success Stories

EatPlant-Based Success Stories

14 Vegan Transformation Stories that Make you Want to Eat More Plants

Before & After: Plant-Based Diet Success Stories Joel Kahn, M.D. Cardiologist

Plant-Powered Transformations

 

Plant Pure Nation Success Stories

To cook

Free ebook Eating Plant-Based For $3 A Day! -  Designed as a 3-week menu plan for 2 people, it's a simple guide that can help you learn how to cook nutritious, filling and flavourful plant-based meals for as little as $3 per person, per day.

Free McDougall Program – includes advice for getting started on a plant based diet, with a 10-day meal plan developed by Dr John and Mary McDougall.  Allergic Reactions to Food: This page has a list of foods you can eat on an elimination diet.

21-day Vegan Kickstart Program – Physicians Committee for Responsible Medicine (USA). The low-fat plant-based diet program goes live from the 1st of each month, based on research by Dr Neal Barnard. Sign up for free.

Free Recipes from Blogs

Australia

Cooking With Plants

Cruelty-Free Recipes

Empower Total Health

Plant Based Family Down Under

Plantplate

Quinces and Kale

Vegans Eat Yummy Food Too!!!

Natural Harry

To read

What is Whole Food Plant Based? from Nourish Magazine written by Dr Malcolm Mackay

Vegan Myths from Million Dollar Vegan

The Power of the wholefoods plant-based diet in the prevention & treatment of disease by Alison Moore, Credentialed Mental Health Nurse

No Oil! from Dr Malcolm Mackay

Calorie Density & Why it Matters for Weight Loss from Plantplate

Plant-Based diets: What's the fuss? from Nutrition Australia

 Nutritional Update for Physicians: Plant-Based Diets from Kaiser Permanente, with some $50 billion in annual revenue, owns 37 hospitals and employs 17,000 doctors, all on salary.  They have 9 million members!

Dr Andrew Little on why a whole food plantbased diet from Garden of Vegan.

To listen to

The Corrine Nijjer podcast - Everyday people share their incredible stories of overcoming chronic illness with a low fat, whole food, plant-based diet and so much more (And a shameless plug for my story Episode 55)

The Lentil Intervention Podcast - Conversations to guide you through three key pillars of health - movement, wholefood nutrition and environmental wellness. Join your hosts, Ben Eitelberg and Emma Strutt as they explore a wide range of topics, combining evidence-based practices, their personal knowledge and experiences, and informative and inspirational stories from show guests.

The New Normal Project aims to bring mindful, conscious content to anyone looking for expansion and improvement in the quality of their life. Our philosophy centres around those things that we know helped us:  nutrition, movement, rest, meditation, loving relationships, purpose

In 2016 Andrew (Spud Fit) Taylor overcame food addiction, depression and lost 53kg (117lbs) by eating only potatoes for the year. The Spud Fit Podcast is all about continued self improvement through talking with others who do things differently and push the envelope

Global Voice Broadcasting radio -  Dr. Caldwell B. Esselstyn, Jr, discusses FORKS OVER KNIVES - Preventing Heart Disease - An eye-opening and educational interview with Dr. Esselstyn, where he shares some candid facts on how our heart works and how plant-based diets can not only reverse heart disease and many others ailments, such as diabetes, obesity, etc. but prevent these ailments and diseases and keep the body at an optimal health level and lengthen life

Radio New Zealand - Dr. Caldwell B. Esselstyn, Jr, Surgeon at the Cleveland Clinic and author of 'Prevent and Reverse Heart Disease', on how oil, dairy and meat exacerbate the thickening of the walls of arteries, triggering heart disease.

To watch

Seaspiracy

Filmmaker Ali Tabrizi initially set out to celebrate his beloved ocean, but instead found himself examining the harm that humans inflict upon the vulnerable seas. From plastics and fishing gear polluting the waters, to the irreparable damage of bottom trawling and by-catch, to illegal fishing and devastating hunting practices, humanity is wreaking havoc on marine life and, by extension, the entire planet. What Tabrizi ultimately uncovered not only challenges notions of sustainable fishing but will shock anyone who cares about the wonders of ocean life, as well as the future of the planet and our place on it.
From the co-creator who brought you the groundbreaking documentary Cowspiracy comes Seaspiracy, a follow up that illuminates alarming -- and not widely known -- truths about the widespread environmental destruction to our oceans caused by human behavior.                   

The Game Changers

The film is produced by James Cameron, Arnold Schwarzenegger and Jackie Chan and documents the explosive rise of plant-based eating in professional sports, mixing real-time, groundbreaking science with cinematic stories of struggle and triumph. The film features some of the strongest, fastest and toughest athletes on the planet - and it's backed by them too - with additional EPs including Formula One champion Lewis Hamilton, top-ranked tennis player Novak Djokovic, and nine-time NBA All-Star Chris Paul.
Follow the story of James Wilks - elite Special Forces trainer and winner of The Ultimate Fighter - as he travels the world on a quest for the truth about meat, protein, and strength. Showcasing elite athletes, special ops soldiers, and visionary scientists. Wilks' journey exposes outdated myths about food that not only affect human performance, but the health of the entire global population.

What the Health

The health film that health organizations don't want you to see! The documentary is the groundbreaking follow-up film from the creators of the award-winning documentary Cowspiracy. The film exposes the collusion and corruption in government and big business that is costing us trillions of healthcare dollars, and keeping us sick. What The Health is a surprising, and at times hilarious, investigative documentary that will be an eye-opener for everyone concerned about our nation’s health and how big business 


H.O.P.E. What You Eat Matters

A new, life-changing documentary uncovering and revealing the effects of our typical Western diet on our health, the environment and animals. Featuring Jane Goodall, T. Colin Campbell, Caldwell B. Esselstyn, Vandana Shiva, Melanie Joy and many other experts. 


Plant Pure Nation

PlantPure Nation tells the story of three people on a quest to spread the message of one of the most important health breakthroughs of all time. After nutritional scientist and author Dr. T. Colin Campbell speaks to the Kentucky legislature, his oldest son Nelson works with Kentucky State Representative Tom Riner to propose a pilot program documenting the health benefits of a plant-based diet. Through this well intentioned effort, they inadvertently set in motion a series of events that expose powerful forces opposed to the diet. After industry lobbyists kill the pilot program, Nelson decides to try his own grassroots approach in his hometown of Mebane, North Carolina, before circling back to Kentucky for a dramatic ending. A growing number of celebrities, athletes, TV hosts, and nutrition experts have promoted the plant-based diet in the past few years, and tens of thousands of people have documented their personal success stories. But as more doctors and public officials become aware of the healing power of plant-based nutrition the question arises: Why don’t they share the information with the public? Tragically, there have been few official medical or state-sponsored efforts in the nation to support the life sustaining benefits of a whole foods plant-based diet. PlantPure Nation was filmed across the USA and includes world-renowned experts, doctors and authors. The Production team includes Director Nelson Campbell, and Producer John Corry & Writer Lee Fulkerson from the acclaimed documentary film Forks Over Knives.


Forks Over Knives

The film examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods.

Despite the most advanced medical technology in the world, we are sicker than ever by nearly every measure. Cases of diabetes are exploding, especially amongst our younger population. About half of us are taking at least one prescription drug and major medical operations have become routine. Heart disease, cancer and stroke are the country's three leading causes of death, even though billions are spent each year to 'battle' these very conditions. Millions suffer from a host of other degenerative diseases. Could it be there's a single solution to all of these problems?

 Supersize Me

A well-known documentary by Morgan Spurlock, the film makes a simple argument that fast food makes us fat and unhealthy. To prove it, he takes a 30-day challenge where he can only eat food on the McDonalds menu, and he travels around the country to interview experts and regular Americans. If you’re looking for a kick to stop eating fast food, this doc is fantastic medicine.

Fat, Sick and Nearly Dead

This inspiring documentary chronicles Joe Cross’s mission to regain his health. Starting at 100 pounds overweight with an autoimmune disease and a body full of steroids, Cross vows to only eat fruit and vegetable juices for 30 days. He interviews more than 500 Americans about food, then meets a 429-pound truck driver with the same medical condition. The two connect and the end result of a beautiful film that will inspire you to make changes in your own life

Hungry for Change

This documentary looks at commercial food production and gives little-known truths about food and nutrition that are missing from the mainstream food discourse. The film also de-bunks diet and weight loss myths, as well as explains ways to stop bad habits and get healthy. And some extras are available here.

 Vegucated

Part sociological experiment and part adventure comedy, Vegucated follows three meat- and cheese-loving New Yorkers who agree to adopt a vegan diet for six weeks. Lured by tales of weight lost and health regained, they begin to uncover the hidden sides of animal agriculture that make them wonder whether solutions offered in films like Food, Inc. go far enough. This entertaining documentary showcases the rapid and at times comedic evolution of three people who discover they can change the world one bite at a time

Food Choices focuses on how the food we consume affects not only our personal health, but that of the entire planet. Filmmaker Michal Siewierski takes an in-depth look at how the consumption of animal products has a long-lasting, negative effect on the earth’s biosphere. Not only does he report on facts relating to the unethical treatment of animals raised for human consumption, but he also addresses the addition of genetically modified organisms (GMOs) and antibiotics to animal feed. This trickle-down effect results in the poisoning of both our bodies and the planet.

Food Choices features interviews with medical doctors, nutritionists, and fitness experts to provide factual data to support Siewierski’s stand that the wrong foods can cause more harm than good. This eye-opening documentary exposes common misconceptions about food and nutrition and explores how future generations can make more informed choices for sustainable food supplies not polluted with additives and chemicals.

Cowspiracy: The Sustainability Secret 

Follow the shocking, yet humorous, journey of an aspiring environmentalist, as he daringly seeks to find the real solution to the most pressing environmental issues and true path to sustainability. Discover 'The Facts' http://www.cowspiracy.com/facts

Rip Esselstyn, a former firefighter and author of The Engine 2 Diet, advocates a plant-strong diet to combat chronic diseases. Esselstyn inspired his fellow firefighting crew at the Austin Engine 2 station to follow a plant-based diet and dramatically heal their health.

May I Be Frank

Ex-addict Frank Ferrante is a 54 year old, 290 pound Sicilian-American from Brooklyn with Hepatitis C on the look-out for a quick fix. MAY I BE FRANK documents his transformation over 42 days as he is coached by the staff of vegan Café Gratitude.

Whole Food Plant Based Motivational Video. 150 pound weight loss. Before and after

A  montage of a Youtube guys  journey from 310 lbs to 160 lbs. "Just trying to inspire others to take control of there weight. You can do it! A whole food plant based diet is a tool to get to your natural healthy weight and maintain it!"

Don't Eat anything with a Face - THE DEBATE

According to a 2009 poll, around 1% of American adults reported being vegan. In 2011 that number rose to 2.5%--more than double, but still dwarfed by the 48% who reported eating meat, fish or poultry at all of their meals. In this country, most of us are blessed with an abundance of food and food choices. So taking into account our health, the environment and ethical concerns, which diet is best? Do vegans have the right idea, or are we meant to be carnivores?

Jeff Novick on the Mediterranean Diet and Olive Oil

So many are deceived into believing that olive oil and the Mediterranean Diet are "health promoting." Oh yeah? Actually, the Mediterranean diet, which contains a very small amount of olive oil (unlike how most people use olive oil), IS healthier than the standard American diet. But is it the healthiest diet out there?

Kickstart Your Health with Dr Neal Barnard

An Introduction to a Whole-Food, Plant-Based Diet - a presentation by Dr. Lim

Whole Food Plant Based Nutrition by Dr. Won

How to Live Healthfully to 100 | Dr. Joel Fuhrman

Aging is a normal part of life—a process that cannot be stopped or reversed; but age-associated diseases can be prevented and our functional lifespan can be prolonged. But for how long? The maximum human lifespan is believed to be about 125 years, but so far no one for certain has reached this limit. The oldest person of authentic record was a French woman who lived to be 122 years old. This is Dr. McDougall's full talk from the Vegsource 2006 Healthy Lifestyle Expo.

Dr. McDougall's message on weight loss and on the ideal diet - has not changed in over 40 years. In this full talk from the 2005 Healthy Lifestyle Expo, Dr. McDougall explains the connection between diet and health, with a focus on achieving ideal weight.

 

 

Powered by Plants; A Documentary

 

 

Some words of Wisdom

 On my Whole Food Plant-Based journey I, like many people, was searching for the definitive answers to many questions. I was searching for

• answers based on science
• answers relevant to Australia
• answers that were easy to understand

Of course, when you ask a question on Facebook you will often get answers based on someone's opinion, and even sometimes from someone making a joke.

In my research, I found the advice from Jenny Cameron to be the words of wisdom I needed.

So, here are some of her comments - presented like a FAQ

Post Workout Food

a big bowl of porridge with berries and some flaxseed meal. Oats are 14% of calories from protein. It’s all you need, so long as the serving size is big enough for your energy needs.

How fast can blood pressure drop?

“Need some insight. Husband and I have been vegan for 2 1/2 years. He had high blood pressure and was overweight after changing our lifestyle he has lost 70 lbs, cut his blood pressure medication to a very little dose. After taking this course, we’ve decided to try Whole Foods plant based. So basically we cut out oils and sugar. His BP has been normal 124/79  with RX but After 4 days of oil free/sugar free his blood pressure dropped 90-100/60-70. He could feel it and we thought, great this is working. Goal is to be off BP meds all together. Do you think 4 days of oil free/sugar would make BP drop that fast?”

The answer is YES! This is why we are vigilant about oils, it makes a difference. I’ve seen this at our immersions and other plant-based practitioners have documented this phenomenon.

Make your own milk?

You don’t need to make your own milk, there are several brands of soy milk that are oil free.

re Arnotts BBQ Shapes

Whilst you may think it is the spices that attract you to BBQ shapes, the high fat content is a key part of it plus the salt and flavour enhancers. They are a pleasure trap food so I wouldn't be looking to re-create them at home. For those times when you are craving some crunch you can get that with air fried potatoes that were cut into wedges or gems, then parboiled, steamed or microwaved and tossed in garlic & onion powder plus spices which could include paprika, chilli, cayenne... depending on how hot you want them. Sumac is a great flavour to add too. Then air fry for as long as it takes. Small pieces that kind of mash on the bottom of the air fryer which you then have to lever up with a spatula - these can have a nice amount of crunch.

FYI: the calorie density of BBQ shapes is 490 calories per 100g. See our chart here to see where this sits - https://www.wholefoodsplantbasedhealth.com.au/weight-management/energy-density/ ie they are very calorie dense (and have almost no nutritional value). Check out the resources on the page, in particular the videos by Jeff Novick, Alan Goldhamer and Doug Lisle. Your goal in eating WFPB is to not be craving foods like this. Fill up on foods of lower calorie density.

re Vitamins

I would be wary of supplement marketing claims. You also only need B12 - the rest of your B vitamins come from food. Isolated concentrated nutrients are not always harmless so only take what's essential (which is B12).

re oils

Yes, a vegan diet rich in fried foods, processed foods containing vegetable oils and also high in nuts like almond, cashews and peanuts that have a poor omega 6 to 3 ratio... yes such diets are not protective of your arteries (and thus brain health). This is why we advocate a LOW FAT WFPB diet. 

Vegetable oils, including olive oil and Nuttelex (which is made from oil) have no place in a whole food plant-based diet. Oils are no more WFPB than chicken or cheese. Every member of this group needs to understand this. We know that many of you are not avoiding oils and we say that what you do in the privacy of your home is your business, however posts or comments suggesting oil (or Nuttelex) as an ingredient are not acceptable, just like posts or comments suggesting chicken are not acceptable.

Admins recently removed more than a dozen comments that were each recommending adding Nuttelex to mashed potatoes. Most of the group members who made these comments had been in the group for several years. It is not an acceptable excuse to say they didn't realise which group they were in. 

A key purpose of this group is to support people who are trying to do WHOLE foods plant-based. It is important to have a clear message about which foods are consistent with WFPB, and which are not. Avoiding oils is fundamental to this way of eating and we can't have people posting comments that serve to confuse people in this regard. If you don't understand why oils have no part in the WFPB diet please read the information on this page - https://www.wholefoodsplantbasedhealth.com.au/no-oil/

NB This page has recently been revised and updated so even if you've seen it before I recommend you check it out again.

 re  Zinc

When people give an amount of a nutrient by weight it always makes the more calorie dense foods (like nuts and seeds) look better. However if you look at the number of calories for the given weight of food, e.g. chickpeas at 119 calories per 100g vs cashews at 605 calories per 100g you can see that nuts and seeds don't do so well. A better comparison is per 100 calories: chickpeas 0.95mg zinc vs cashews 0.91mg zinc you can see that chickpeas have more zinc per 100 calories than cashews. Most health professionals, including many dietitians, do not understand this concept so they will always tell you to eat nuts and seeds for whichever mineral they are wanting you to get more of. With a whole food plant-based diet, where food processing is minimal, nearly every bite of food from all the food groups contains zinc, etc. so it is not important to go looking for specific sources. FYI, pumpkin seeds do better than chickpeas, but not by much - 1.29mg zinc per 100 calories. At least the dietitian included green peas as a good source - they have 2.88mg zinc per 100 calories.

Re How many serves of fruit and vegetables should you have each day? (The Australian Government recommends 5 - 6 serves of vegetables & legumes / beans and 2 servings of fruit)

The recommended 5 veg + 2 fruit should be considered a minimum. We easily double that each day. The benefits of fruit and veg on overall health is unequivocal and the research shows these benefits in a dose response manner. Note that 95% of Australians don’t meet the 5+2 guidelines.

 Is white rice OK?

Choose the whole grain version of any grain wherever possible. The difference between a refined (white) grain and the whole meal version can be nutrient loss by more than half, ie the refined version has less fibre, iron, zinc, polyphenols etc. for the same number of calories. We advise making whole grains the norm - but the occasional consumption of a refined grain won't throw you too far off the path.

Re Gluten Free & eating legumes

There are plenty of non-gluten grains you can eat - oats, millet, buckwheat, sorghum etc. Legume consumption is most strongly correlated with health and longevity, so it is worth experimenting to see which of the legume family you can tolerate and eat small amounts regularly. However, you can get plenty of protein from eating grains and potatoes. Nuts and seeds are no better source of protein than grains and potatoes as you can see from the table on this page - https://www.wholefoodsplantbasedhealth.com.au/protein-needs/ Nuts and seeds are calorie dense, so when you compare foods by 'per 100 calories' rather than 'per 100 grams' you get a very different picture. Most people, including most nutritionists/dietitians, fail to understand this concept. Nuts and seeds are mostly fat, not protein and they can contribute to raising cholesterol.