We certainly aren’t restricted for choices of diets. The diet landscape is glutted with plans that promise rapid weight loss – yet fail to deliver. Many diets are arduous to follow, utterly untenable and leave us under a black cloud casting a shadow of negative emotions. 

Organic vegetables on wood.Harvested vegetables. Rustic setting with pumpkins, peppers, tomatoes and lettuce
Harvested organic vegetables on wood.

Feelings of failure, guilt and frustration are common signs following a diet disaster. According to Keith-Thomas Ayoob, associate clinical professor at Albert Einstein College of Medicine in New York: “The worst diet? A fast one. Guaranteed to fail. It will leave you feeling like you failed the diet, but the real failure was choosing it.”

There are so many diets out there; it’s difficult to know which one is best for you. With hundreds of options available and money-making schemes at every turn, how can we be sure that the plan chosen will work? As if sorting through all these diet types on our own wasn’t enough pressure already!

Sliced fruit and blueberries on a marble Board, healthy snack.
Sliced fruit and blueberries on a marble Board, healthy snack.

What is a whole food plant based diet?

Rest assured it’s not about eating vegetables all day, every day. Rather, a whole food plant based diet (WFPB) diet encourages consumption of wholesome, unrefined or minimally refined plants.

Whole food plant based diets may also be called vegan, vegetarian or “plant-based” diets. These terms refer to eating foods that come from plants such as vegetables and fruits, grains like oatmeal and brown rice, beans and legumes like lentils and chickpeas, tofu dishes made with soybeans, nuts and seeds like walnuts, chia seeds and almond butter on whole wheat toast for breakfast.

It’s important to note that whole food plant based diets don’t necessarily need to eliminate all animal products. Instead, the focus is on eliminating foods that are processed such as ready-made hot dogs, bacon, and even some cheeses. There is still the option of consuming whole foods from animals like eggs, milk and yogurt without added sugars or other preservatives.

Assortment of Legumes – lentils, peas, mung, chickpeas and different beans. Top view.

What whole food plant based diet is not: whole food vegan diets are not just about the types of foods that you eat but it also has to do with how and where your foods come from. This means avoiding or minimizing your intake of ultra processed or packaged goods such as frozen dinners, chips, crackers, cookies (refined grains) and soda in favour of whole ingredients like minimally processed foods: whole grains, whole fruits and vegetables.

The benefits of a WFPB diet

Backed by a strong body of evidence, the plant based diet is one of the best choices. Recognized as nutritionally adequate, it’s one of the only diets shown to be sustainable long-term, perhaps because people are able to follow through and notice the results.

Beyond weight loss – without calorie counting or cutting out major food groups, this type of diet is generally associated with a healthy lifestyle. It has been shown that whole food plant based diets have many benefits such as lower blood pressure, lower cholesterol, and a reduced risk of chronic diseases like heart disease. Whole food diets have also been shown to reduce the risk for diabetes by lowering unhealthy fats in the blood that can lead to insulin resistance or type 2 diabetes.

Vegetarian buddha bowl. Raw vegetables, tofu and bulgur in white bowl. Vegetarian, healthy, detox food concept
Vegetarian buddha bowl. Raw vegetables, tofu and bulgur in white bowl.

Interestingly, those following a plant based diet appear to have an accelerated resting metabolic rate — 11 percent higher than those eating meat. This means that without even accounting for exercise, those who avoid animal products may burn more calories at rest than those who do not.

And we’ve just begun to scratch the surface of science. Mounting evidence reports on a myriad of health benefits of consuming a whole food plant based diet. Researchers from Loma Linda University found that vegetarians had a lower body mass index (BMI) than non-vegetarians. This association persisted despite both groups in the study having similar caloric intakes. Beyond combating obesity, vegetarians had a 12 per cent lower risk of death over a six-year period compared with non-vegetarians.

When discussing plant based nutrition and chronic diseases, according to Philip J. Tuso, MD and his colleagues, “Physicians should consider recommending a plant based diet to all their patients, especially those with high blood pressure, diabetes, cardiovascular disease or obesity.”

Glass of green healthy smoothie decorate with ingredients, top view, copy space
Glass of green healthy smoothie decorate with ingredients.

In Dan Buettner’s book, The Blue Zones Solution: Eating and Living Like the World’s Healthiest People, the blue zone communities, identified as the healthiest populations in the world with the highest concentrations of centenarians, follow a plant based eating pattern – centred around whole grains, fruits, vegetables and legumes.

What health risks are associated with a plant based diet?

The healthiest populations in the world – centenarians from blue zones such as Nicoya Costa Rica; Sardinia Italy; Okinawa Japan; Icaria Greece and Loma Linda California – have been found to follow a plant based diet and have a significantly lower risk of disease compared to those in the developed world.

mediterranean diet

According to Buettner, “While health is one of the reasons people choose these lifestyles – after all, centenarians don’t get there by accident- they also share other traits: lifestyles that are more in harmony with our bodies and nature.”

In order to reap the benefits of eating a whole food plant based diet, it’s important to be aware of health risks that may occur. There have been some studies done on veganism and vegetarian diets in the past that found an association with nutrient deficiencies such as vitamin B12, iron deficiency or lower levels of omega-three fats from fish oils.

So planning is key to ensure you have a stash of nutrient-dense whole food plant based recipes – making sure you’re getting enough of them in to avoid health risks.

Supplements

The supplements that exist for the vegan diet are often limited and can be expensive. A reliable plant based multivitamin supplement will ensure you’re getting an adequate intake of B12, calcium, iron, zinc, vitamin D and plant based omega fatty acids (among others). The aforementioned nutrients are important in maintaining optimal health on a whole food plant based diet.

Dry bulgur wheat grains in bowls close up
Dry bulgur wheat grains in bowls.

How to get started on your own plant based journey

The first step is to assess how committed you are. Consider how much time, money and effort you’re willing to invest in your health.

There’s no denying it: this type of diet takes work. You’ll have to do more reading about what healthy whole foods look like, how they taste, the benefits; how a plant based lifestyle can have a positive impact on your body and how to shop for them.

If you’re beginning this journey, start by following the three R’s:

  • Reduce processed foods in favour of whole food plant based ingredients, such as vegetables;
  • Replace animal protein with vegetarian sources such as tofu or beans; remove dairy products from your diet
  • Find replacements for foods that you love that still satisfy your cravings

It’s hard to resist a juicy burger, but how about trying a burger made with black beans and sweet potatoes or veggie patties instead? You could also go for delicious plant based dishes such as chili with hearty quinoa and lentils, creamy cashew butter soup, pumpkin lasagna or kale salad with roasted chickpeas and avocado dressing.

Eating a plant based diet doesn’t have to be complicated or expensive; It’s all about making smarter choices about foods to be healthy. If you’d like a leg up, check out all the meal plans in my shop. You’ll find heaps of delicious whole unrefined foods to enjoy for breakfast, lunch and dinner.

Vegetarian curry with cauliflower and chickpeas served in metal bowls with rice, healthy vegan food, indian cuisine
Vegetarian curry with cauliflower and chickpeas served in metal bowls with rice.

Why you should cut back on dairy, eggs, meat, and fish for health reasons

There’s plenty of evidence that eating a plant based diet is good for your heart health – it may even be better than following a more conventional health plan.

A review of health studies from the Academy of Nutrition and Dietetics found that a vegan diet can be just as good for blood pressure control, cholesterol management, weight loss and diabetes prevention through calorie restriction as other diets with animal foods such as Paleo or Mediterranean.

This dietary pattern is also associated with lower risks for cancer (particularly breast cancer), type 2 diabetes, heart disease and high blood pressure.

Recipes for breakfast, lunch and dinner that are vegan or vegetarian

Breakfast recipes featuring plant based foods

close up of a pan of shakshuka with eggs garnished with olives, herbs, avocado slices and artichoke, with a bowl of raw eggs and naan bread close by - flatlay

High Protein Shakshuka Eggs With Lentils

Experience the finest Shakshuka Eggs with lentils—try my effortless Moroccan Shakshuka! Eggs poached in a rich tomato-lentil sauce infused with smoked paprika and cumin, garnished with fresh cilantro and olives. High in protein, family-friendly, and oven-free. Serve as is or pair with toast, baguette, roti, naan or paratha.
Check out this recipe
flat-lay image of dish with cranberry apple crumble topped with sliced apples with dried cranberries in a bowl

Vegan Cranberry Apple Crumble Recipe

This Cranberry Apple Crumble recipe is a sweet and tart delight! It’s easy to make, vegan, gluten-free and packed full of nourishing ingredients. Yup, it’s my Desi~licious healthier spin on dessert, using wholegrain oats, relying on the sweetness and flavour of dried cranberries, apples and coconut. And guess what? It isn’t loaded with added sugar either! No matter what season, this luscious recipe will satisfy that sweet tooth.
Check out this recipe
A pan of scramble with red pepper cubes topped with cilantro and green chilli and two slices of pumpernickel bread placed on top. There is a brown scarf and flowers in the background.

30-Minute Curry Tofu Scramble

Bursting with south asian spices, this healthy breakfast tofu scramble is madein just 30 minutes, and packed full of plant-based protein. For best results, usedry extra-firm tofu — the combination of curry powder, garam masala, and cuminseason thevegan tofu scramble wonderfully.
Check out this recipe
bowl of egg oatmeal breakfast topped with mange tout and lemon slices

20-Minute Masala Egg Oatmeal Breakfast

Looking for easy and healthy breakfast ideas? Take your oatmeal to the next level with my savoury Masala Oatmeal Breakfast recipe – featuring eggs. It's the ultimate busy-bee brekkie, bursting with nourishing heart-healthy ingredients. A creamy, rich amalgamation of rolled oats, onion, peas and tomatoes. All mixed with eggs, chillies and cilantro, and infused with traditional South Asian spices to create a spicy and Desi~licious breakfast. 
Check out this recipe
Flatlay image of a bowl of chocolate smoothie topped with nuts and berries.

5-Minute Pumpkin Chocolate Smoothie Bowl (Dairy Free)

If you're looking for a quick and easy breakfast that's also nutritious, look no further than this pumpkin chocolate smoothie bowl. This recipe is dairy-free and packed with nourishing ingredients rich in antioxidants and dietary fibre, making it the perfect way to start your day. And it takes literally 5 minutes to make!
Check out this recipe
mason jars of chocolate chia pudding topped with chopped strawberries

Zero Added Sugar Chocolate Chia Pudding

On the lookout for healthy chocolate desserts? Check out this chocolate chia pudding recipe that's sweetened with Medjool dates. It's perfect for breakfast, snack or dessert. Just top it with some fresh berries, and you're good to go! Vegan, diabetes diet friendly and gluten free.
Check out this recipe
Perspective shot of a green smoothie bowl topped with chopped peached, berries and seeds.

5 Minute Green Smoothie With Chia Seeds

A green smoothie with added chia seeds is a terrific addition to your morning smoothie routine! This easy smoothie blends healthy ingredients like fresh, raw spinach, peach slices, frozen banana slices, soy milk and chia seeds. It’s a great way to get fruits and greens into your day first thing. Ready in 5 minutes, with the help of a high-powered blender.
Check out this recipe
homemade granola parfait layered with yoghurt and dried prunes

Homemade Granola

Now you can easily create your own homemade granola – minus the preservatives. A plant powered recipe, made with real pumpkin and fiber rich oats, heart healthy almonds and sunflower seeds, and naturally sweetened with maple syrup – this recipe is the perfect choice as a healthy breakfast or nourishing snack.
Check out this recipe

Lunch and dinner recipes featuring whole grains, legumes, fruits and vegetables

glass bowl with layers of grilled vegetables and leafy greens with a dressing bottle in the background

Wholesome 7-Layer Salad Recipe (Vegan!)

A classic Midwestern salad gets a vegan Middle Eastern makeover. Enjoy this healthy plant-based twist to the old fashioned 7 layer salad recipe. Layers of arugula, grilled peppers, zucchini, corn, lentils, jalapeno and parsley are topped with the best tangy Za'atar dressing.
Check out this recipe
Bowl of Indian pav bhaji topped with onion slices and lemon segments on a black decorative tray with bread buns on the side and fresh herbs

Homemade Pav Bhaji

Pav Bhaji is a famous Indian street food recipe. It's a thick and spicy mashed vegetable dish cooked in a masala of onion, tomatoes, garlic, ginger, and dried spices. Served with toasted buns (pav). It incorporates a colourful mix of vegetables (bhaji): cauliflower, peppers, carrots, and potatoes to create a lip-smacking healthy Indian dinner recipe. This version isn't loaded with butter – yet promises oodles of flavour! Learn how to make pav bhaji at home.
Check out this recipe
Perspective image showcasing a vibrant salad comprising kale, quinoa, cucumber, tomatoes, and mung beans with a plant in the background.

Quinoa Kale Salad With Mung Beans (Vegan)

This Kale and Quinoa Salad recipe with mung beans adds a burst of flavour and health to your table. It's your go-to for nutritious lunch salads, versatile meal prep, or a delightful side for gatherings. Vegan and gluten-free.
Check out this recipe
Spicy oven baked french fries loaded with peppers, cucumber and dressings with chopped herbs on a wooden board

Chaat Masala Baked Homemade Fries

Why buy ready-made when you can make the best Oven Baked French Fries at home. Thin strips of potatoes tossed in olive oil, chaat masala spices and baked to perfection. Served with a scattering of rainbow vegetables and drizzels of vegan ranch, tamarind chutney and fresh mint.
Check out this recipe
close up of kale salad topped with spicy chickpeas and dried cranberries

30-Minute Massaged Kale Salad With Spicy Chickpeas

Got a bunch of kale? Lunch is all sorted with this easy and healthy 30-minute vegan Kale Salad that's tossed in a creamy avocado-herb dip and topped with warm and spicy roasted chickpeas. Finished with sweet and tangy dried cranberries, it's a summer salad you won't be able to resist. Scrumptious enough to enjoy as a light lunch or even as part of a meal.
Check out this recipe
A perspective image of a serving bowl of brown lentil soup topped with kidney beans on a gold tray with red flowers in the background.

Stovetop Dhal Makhani (Vegan Coconut Lentil Curry)

Are you looking to embrace meatless meals and looking for healthy dinner options? Look no further than this delicious Indian dhal makhani recipe. Packed with flavour and nutrition, this coconut lentil curry will become a new family favourite. Plus, it's easy to make on the stovetop. This lentil recipe is vegan, high protein and gluten free.
Check out this recipe
Two half tofu sandwiches stacked on top of one another, filled with salad and beetroot on a wooden board.

Quick Peanut-Sauce Marinated Tofu Sandwich

Take meatless Monday to the next level with this scrumptious tofu sandwich, filled with cucumber rounds, spinach leaves, grated beetroot and creamy guacamole. It features thin slices of pan-seared tofu, first doused in the best peanut sauce tofu marinade. This flavour-packed vegan sandwich is unbelievably easy to make, and a terrific plant-based meal.
Check out this recipe
a bowl of zucchini noodles spaghetti topped with a simple curry sauce with lemon slices

25-Minute Curry Sauce With Zucchini Noodles

Zucchini noodles spaghetti topped with a lip-smacking quick and easy curry sauce! A healthy, gluten free, meal that's on your table in under 30 minutes. Serve this zucchini spaghetti with a side salad to create a nourishing complete meal!
Check out this recipe
two bowls of creamy vegan pasta Indian style with a side of roasted vegetables and flowers in the foreground

Healthy Creamy Vegan Pasta (Indian Style!)

If you're craving comforting recipes – you'll want to curl up to this creamy vegan pasta – Indian style. Penne pasta is lusciously coated with a thick sauce to create an easy and healthy recipe that's loved by our family. The sauce is dairy-free and made with a medley of roasted vegetables, cashew nuts, garlic, garam masala and a sprinkle of chilli flakes.
Check out this recipe
Two bowls of yellow daal topped with squash and limes wedges placed on trays

Mung Daal with Roasted Butternut Squash (Vegan)

This recipe for roasted butternut squash daal is made with split yellow lentils(mung daal). It's thick, creamy, and filled with authentic South Asian flavours.
Check out this recipe
close up shot of a wok of cooked vegetables with a slice of lemon on a mat with ramekins and flowers in the background.

30-Minute Indian Eggplant Curry (Brinjal Curry)

This easy eggplant curry recipe is healthy, flavour packed and a terrific Indian curry dish — with all of the cooking taking place in one pot. Also known as brinjal curry, cubes of eggplant (aubergine, for some!) and potatoes simmer in a thick and spicy tomato sauce to create this nourishing vegan curry. Recipe is gluten free, and it isn't drenched in oil either
Check out this recipe
Perspective image of a bowl of vegetable chili on a colourful straw plate with vegetables and herbs in the background.

The Best Healthy Chili Recipe (Vegan)

Savour the warmth of our family-friendly, vegan, and gluten-free vegetarian chilli recipe—an exquisite addition to your healthy main dishes repertoire. Bursting with vegetables and anti-inflammatory ingredients, this hearty dish offers a flavorful, meatless delight. Prepare it as a make-ahead meal or freezer-friendly option, promising both convenience and wholesome goodness in every spoonful.
Check out this recipe
overhead image of a bowl of mashed eggplant topped with olives, chillies and a lemon slice.

Oven-Roasted Baingan Bharta (Indian Eggplant Recipe)

This oven-roasted recipe for Baingan Bharta (Indian eggplant) is a nourishing dish of mashed eggplant, simmered stovetop in a thick tomato-pepper sauce. If you're on the hunt for a healthy Indian recipe — with less oil, spices, and salt — this is it! Enjoy with roti, quinoa, or lettuce cups. 
Check out this recipe
perspective shot of a wok filled with cooked chickpeas and asparagus in an orange/red sauce with a side of folded chapati topped with lime segments.

30-Minute Vegan Chickpea Tikka Masala

This plant-powered vegan chickpea tikka masala recipe combines asparagus with a thick tomato-coconut masala sauce infused with cumin, turmeric and fresh cilantro. The result is an authentic, nourishing 30-minute vegetable curry, perfect for any night of the week. So go ahead and give this homemade Indian curry dish a try–you won’t be disappointed! This vegan tikka masala is vegan, gluten-free, and also diabetes diet friendly.
Check out this recipe
jars filled with layered quinoa chickpea salad

Lunch in a Jar: Mediterranean Quinoa Chickpea Salad

On a hunt for a simple and easy way to enjoy lunch at the office? Try this gluten free, low GI and portable Mediterranean Quinoa Chickpea Salad in a jar. It’s delicious, nourishing and oh so satisfying – minus the sogginess!
Check out this recipe

Tips for staying healthy while eating out or travelling as a vegan/vegetarian

If eating out at restaurants is a big part of your lifestyle, make sure to read the menu carefully. The restaurant might have a section for vegetarian, vegan or gluten free items.

  • Find and arrange restaurants that offer such options. You may need to call some restaurants ahead of time. When travelling, yelp and vegantravel.com are good places to get you started.
  • If you are a vegan, make sure to ask for no cheese, butter or eggs in crepes etc.
  • Pack your favourite snacks
  • Know the location of the nearest grocery store
  • Opt to fly with airlines that support a vegetarian diet
  • Pack healthy, plant-based snacks in your carry-on bag to avoid drastic diet derailments

Bottom Line:

A pure vegetarian or vegan diet may not be embraced by most. Such a drastic transformation is overwhelming and unrealistic. Shifting the pendulum towards a more plant-based food approach with reductions in foods of animal sources confers a survival advantage. In other words, there is no need for a radical shift towards an exclusively plant based diet; rather, a progressive and gentle approach.

For those considering the transition, the Dietary Approaches to Stop Hypertension (DASH) and the Mediterranean diet are excellent options — with proven health benefits. “Both use ‘real food’ for people who live in the real world, are incredibly healthful but also affordable,” says Ayoob. Predominantly plant-based, they feature lean sources of protein; fish and poultry, with limited red meat.

Desi~liciously Yours, Shahzadi