1. Processed Meats: Products like bacon, sausages, hot dogs, and deli meats are often processed and may contain additives, preservatives, and high levels of sodium.
2. Fast Food: Burgers, fries, pizza, fried chicken, and other fast food items are typically high in calories, unhealthy fats, sodium, and additives.
3. Sugary Drinks: Soft drinks, energy drinks, sweetened iced tea, and fruit-flavored beverages often contain high amounts of added sugars, artificial flavors, and preservatives.
4. Processed Snacks: Chips, cookies, candy bars, pastries, and other packaged snacks are often high in refined sugars, unhealthy fats, sodium, and artificial ingredients.
5. Frozen Meals: Frozen dinners, pre-packaged meals, and convenience foods are often high in sodium, preservatives, and additives to prolong shelf life and enhance flavor.
6. Sweetened Breakfast Cereals: Many breakfast cereals are highly processed and contain high amounts of added sugars, artificial colors, and flavors.
7. Packaged Baked Goods: Store-bought cakes, pastries, muffins, and cookies often contain refined flour, sugars, unhealthy fats, and additives.
8. Canned Soups and Sauces: Canned soups, sauces, and gravies may contain high amounts of sodium, preservatives, and artificial flavors.
9. Processed Cheese: Cheese spreads, cheese slices, and processed cheese products often contain additives, preservatives, and artificial colors.
10. Instant Noodles and Pasta: Instant noodles, ramen noodles, and packaged pasta meals are often high in sodium, unhealthy fats, and artificial flavors.
1. What exactly are whole foods?: Whole foods are minimally processed foods that are as close to their natural state as possible, such as fruits, vegetables, whole grains, nuts, seeds, lean proteins, and healthy fats.
2. How can I transition to a whole foods diet?: Start by gradually replacing processed foods with whole foods. Focus on incorporating more fruits, vegetables, whole grains, and lean proteins into your meals while reducing processed snacks and convenience foods.
3. Are whole foods more expensive?: While some whole foods can be more expensive, there are plenty of budget-friendly options available, especially when buying in-season produce, bulk grains, and proteins like beans and lentils.
4. Will I get enough variety and flavor?: Yes, there is a wide variety of whole foods available, and with creativity in cooking and seasoning, you can enjoy flavorful meals using whole ingredients.
5. Can I still eat out or indulge occasionally?: The goal is to try whole foods for 3 days, if you must have a protein shake or bar, do it. If you need chips or ice cream, have it, just make it work within your caloric budget and macros. Yes, you can still enjoy dining out. Look for restaurants that offer whole food options, and practice moderation when enjoying treats.
6. Do I need to track macros or calories?: Yes, you can eat too much of anything. In the basics of fat and weight loss it goes down to calorie in and out. You can eat 100 apples a day and if you aren't burning as much cals, you will see fat and weight gain. That's why you are given macros/calories even though we are eating whole foods.
7. What about specific dietary needs or restrictions?: Research on ways to make whole foods more tasty for you, or just eat basic for the 3 days. Vegan or vegetarian, you will have to adapt the same. Find creative ways online to eat in your lifestyle while remaining whole foods. This is a challenge.
8. How do I ensure balanced nutrition?: Nothing changes, you should still eat within your caloric budget and the macros given. Start eating more green veggies: kale, spinach, broccoli, bok choy, arugula, and collard greens.
9. Are there any potential drawbacks or considerations?: Boredom. There are only so many whole foods we an eat before we get bored. I personally would rather eat in my caloric budget with my macros and have ice cream or a cookie. More time to prepare and eat: To cook, store and eat a chicken breast vs making a protein shake which is super simple is a problem for me.
10. What can I substitute protein powder for as a whole food?: Eggs, egg whites for breakfast. Chicken, beef or fish for lunch and dinner. Fruits for snack.
11. Is a Nary bar considered whole foods?: No, Nary bars are processed and contain additives like chocolate chips and protein powder.
12. What can I have as a snack?: Oats/honey/cinnamon
13. Does your body prefer whole foods over processed?: Yes, whole foods provide more nutrients and fiber compared to processed foods, leading to better health and weight management.
14. Is milk considered whole foods?: Technically no as it does go through some processing such as pasteurization and homogenization to kill harmful bacteria and prevent clumping. It is
processed but I would consider it within its natural state. If there are sugars added to it, then it is not whole foods anymore. You can try adding nut milk to your eating list even though it's processed to go from nut to milk, just check for any added sugars or sweeteners that aren't natural.
15. Can I eat whole foods the entire week or just the 3 days listed?: Absolutely, in fact, I would suggest it.
16. Are preservatives bad for you?: Small amounts no. But some preservatives like the ones in meat have been linked to some health risks.
17. Why whole foods like chicken breast over something processed like protein powder?: Chicken breast is more nutrient-dense because it is not an isolated macro. It will have some carbs and some fats which bring on extra vitamins, nutrients, and fibers. Taste and texture: The body prefers to bite into something vs just drinking it. Adds more bulk to your stomach tank: you can fill up in fluids but the amount of protein shake vs the amount of space a chicken breast would take is different. Whole foods take more calories to digest and they take longer because they are in a whole state vs a broken down liquid state.
18. Can I still have GREEAN's & Collagen?: GREEAN's would be considered processed because the veggies are dehydrated and grounded up into powder form. Also because of the added amino acids, that would be considered an additive. But for the sake of sanity, you could still have this as I wouldn't classify it in the same food category as a pizza pop or potato chips. Collagen would be considered processed food because of the process it takes to extract the collagen from the bones, skin, and connective tissues. But again, this process is much different than adding a bunch of bad things to it like a chip.
19. What about stevia or aspartame like products?: Stevia does get processed as it gets grounded down from plant to powder form, but I wouldn't consider this a processed item like a chip. Aspartame is from amino acids, buts it's done chemically so I would say this isn't allowed. But again, if you really need it, do it.
Here's the shopping list with a checkbox in front of each item:
- [ ] Berries (strawberries, blueberries, raspberries)
- [ ] Beans (black beans, chickpeas)
- [ ] Whole grain couscous
- [ ] Extra virgin olive oil
- [ ] Nuts (almonds, walnuts, pistachios)
- [ ] Seeds (chia seeds, flaxseeds)
- [ ] Nut butter (almond butter, peanut butter)
- [ ] Extra virgin olive oil
- [ ] Apple cider vinegar
- [ ] Fresh herbs (cilantro, parsley, dill)
Feel free to print this checklist and use it while shopping for whole foods!
Whole Foods Salad Dressing
Whole food salad dressings are those made with minimally processed ingredients that are as close to their natural state as possible. Here are a few examples of whole food salad dressings:
1. Olive Oil and Balsamic Vinegar: A simple and classic dressing made by mixing extra virgin olive oil with balsamic vinegar. You can adjust the ratio to your taste preferences.
2. Avocado Lime Dressing: Blend ripe avocado with fresh lime juice, garlic, cilantro, salt, and a touch of water until smooth and creamy.
3. Homemade Vinaigrette: Combine extra virgin olive oil with your choice of vinegar (such as apple cider vinegar or red wine vinegar), Dijon mustard, minced garlic, honey or maple syrup, salt, and pepper.
These dressings contain whole food ingredients and can add flavor and nutrition to your salads without relying on processed or pre-packaged options. Feel free to customize these recipes based on your taste preferences and dietary needs.
Here's a 13-1500 calorie meal plan that is predominantly whole foods and contains over 50% protein of the total calories:
1. Scrambled Tofu with Vegetables:
- 200g firm tofu, crumbled
- 1 cup mixed vegetables (spinach, bell peppers, onions)
- Salt, pepper, and herbs to taste
1. Heat olive oil in a pan over medium heat.
2. Add mixed vegetables and sauté until tender.
3. Add crumbled tofu and season with salt, pepper, and herbs.
4. Cook until tofu is heated through and vegetables are tender.
- Total Calories: ~250 calories
2. Grilled Chicken Salad:
- 150g grilled chicken breast, sliced
- 2 cups mixed salad greens (spinach, kale, arugula)
- 1/4 cup cherry tomatoes, halved
- 1 tablespoon balsamic vinaigrette
1. Arrange salad greens on a plate.
2. Top with sliced grilled chicken, cucumber, cherry tomatoes, and avocado.
3. Drizzle with balsamic vinaigrette.
- Total Calories: ~350 calories
3. Greek Yogurt with Berries:
- 150g plain Greek yogurt
- 1/2 cup mixed berries (strawberries, blueberries, raspberries)
1. Place Greek yogurt in a bowl.
2. Top with mixed berries.
- Total Calories: ~150 calories
4. Baked Salmon with Quinoa and Steamed Broccoli:
- 1 cup steamed broccoli florets
- Lemon wedges for serving
1. Preheat oven to 375°F (190°C).
2. Place salmon on a baking sheet lined with parchment paper.
3. Season with salt, pepper, and lemon juice.
4. Bake for 12-15 minutes or until cooked through.
5. Serve with cooked quinoa and steamed broccoli.
- Total Calories: ~400 calories
5. Almonds and Apple Slices:
- 1 ounce (about 23 almonds)
1. Enjoy almonds and apple slices as a satisfying snack.
- Total Calories: ~200 calories
Here are five high-protein vegan options along with their approximate grams of protein per serving:
1. Lentils: Lentils are a versatile legume rich in protein.
- Protein per 1 cup cooked: ~18 grams
2. Quinoa: Quinoa is a complete protein grain, providing all nine essential amino acids.
- Protein per 1 cup cooked: ~8 grams
3. Chickpeas (Garbanzo Beans): Chickpeas are a staple in many vegan diets and are packed with protein.
- Protein per 1 cup cooked: ~15 grams
4. Tofu: Tofu, made from soybeans, is a great source of plant-based protein.
- Protein per 1/2 cup (firm tofu): ~20 grams
5. Edamame: Edamame, young soybeans, are a tasty snack and protein-rich food.
- Protein per 1 cup cooked: ~17 grams
Here are three examples of high-protein, non-vegan snacks that are whole foods:
1. Greek Yogurt with Berries:
- 1/2 cup of plain Greek yogurt: Greek yogurt is high in protein, providing around 15-20 grams per 1/2 cup serving.
- A handful of mixed berries: Berries are rich in antioxidants and add natural sweetness to the snack.
- Simply mix the Greek yogurt with the berries for a delicious and protein-packed snack.
2. Hard-Boiled Eggs with Hummus:
- 2 hard-boiled eggs: Eggs are an excellent source of protein, with each egg containing around 6-7 grams of protein.
- 2 tablespoons of hummus: Hummus is made from chickpeas, which are also a good source of protein.
- Serve the hard-boiled eggs with a side of hummus for a satisfying and nutritious snack.
3. Cottage Cheese with Tomato Slices:
- 1/2 cup of cottage cheese: Cottage cheese is rich in protein, providing around 14-16 grams per 1/2 cup serving.
- Sliced tomatoes: Tomatoes add freshness and flavor to the snack.
- Top the cottage cheese with tomato slices for a quick and easy high-protein snack.
