“The whole-foods diet is not closely defined — there’s a big gray area,” says Caroline Susie, RDN, a spokesperson for the Academy of Nutrition and Dietetics in Dallas. “The idea is to consume minimally processed foods as close to their natural state as possible.”
Chronic Disease Prevention
Chronic Disease Management
Weight Loss
Improved GI Health
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“Tread lightly if you have a history of disordered eating,” adds Susie. Following a whole-foods diet too strictly can veer into a fixation on “clean eating” and, for some people, even prompt shame if they eat something processed. If you have become obsessed with food choices in the past, reach out to a registered dietitian who can help you adjust your diet in a safe way. You can also reach out to the National Eating Disorders Association for resources and support. While it’s not a risk, another potential negative with this diet is that it likely will require more meal planning and prep than eating processed foods does — though that’s something that you can get used to and streamline through habits like batch cooking and freezing leftovers, adds Young.
Whole grains (for example, steel-cut or old-fashioned oatmeal, quinoa, brown rice, farro, bulgur)FruitsNonstarchy vegetables (asparagus, green beans, bell peppers)Starchy vegetables (corn, carrots, potatoes)AvocadoPoultrySeafood, including fishEggsPlain yogurtCottage cheeseCheeseNuts and seedsLegumes (beans and lentils)Oil (olive oil, avocado oil)
Avoid or limit the following foods as much as possible:
White breadFrench friesSnack mixesChips and crackersFrozen pizzaFast foodSnack barsBoxed macaroni and cheeseChicken nuggetsHot dogsCommercial baked goodsDeli meatMost microwave mealsCandySoda and other sweetened beverages
Lunch Salad topped with chicken and avocado, and a broth-based soup Snack Apples and cheese Dinner Grilled shrimp and roasted vegetables served with brown rice
Day 2
Breakfast Egg and spinach scramble with whole-grain toast Lunch Three-bean chili Snack Plain yogurt and berries Dinner Grilled chicken with Brussels sprouts and roasted sweet potato
Day 3
Breakfast Oatmeal with berries and walnuts Lunch Grilled shrimp and roasted vegetables, plus a whole-grain roll Snack Cottage cheese and fruit Dinner Brown rice and tofu bowl with vegetables
Day 4
Breakfast Chia seed pudding with berries Lunch Homemade chicken salad in a pita Snack Dark chocolate with almonds Dinner Turkey meatballs served over zucchini noodles or whole-grain pasta
Day 5
Breakfast Plain yogurt with sliced fruit, seeds, and cacao nibs Lunch Warm spinach salad topped with chickpeas and quinoa Snack Pistachios and an orange Dinner Salmon with broccoli and farro
Day 6
Breakfast Old-fashioned oatmeal with apples and pecans Lunch Quinoa bowl with vegetables and tahini sauce Snack Dark chocolate and dried apricots Dinner Marinated grilled chicken with butternut squash mash and green beans
Day 7
Breakfast Hard-boiled eggs and old-fashioned oatmeal Lunch Lentil and vegetable soup Snack Pear and cheese Dinner Stuffed peppers with quinoa and ground turkey
