The Whole-Food Plant-Based Nutriational Program

Here's my version of the WFPBNP, adapted from  The China Study by T. Colin Campbell and Thomas m. Campbell.

The Unlimited foods are those that we can eat in any amount. The Minimize foods are those that are allowed but only rarely or only in very small amounts. The Avoid foods are those that are forbidden, which I never (or very rarely) eat. The Supplements are required daily vitamins that are naturally (in our modern times) low in an all-plant-based nutritional program.

The Whole-Food Plant-Base Nutritional Program

GENERAL CATEGORY	SPECIFIC EXAMPLES
Unlimited
Fruits	orange, okra, kiwi, red pepper, apple cucumber, tomato, avocado (minimize for weight loss), zucchini, blueberries, strawberries, green peppers, raspberries, butternut squash, pumpkin, blackberries, mangoes, eggplant, tomato, pear, watermelon, cranberries, acorn squash, papaya, grapefruit, peach
Vegetable: Flowers	broccoli, cauliflower (Not many of the huge variety of edible flowers are commonly eaten.)
Vegetable: Stems and Leaves	Spinach, artichokes, kale, lettuce (all varieties; iceberg­—minimize), cabbage, Swiss chard, collard greens, celery, asparagus, mustard greens, Brussels sprouts, turnip greens, beet greens, bok choi, arugula, Belgian endive, basil, cilantro, parsley, rhubarb, seaweed
Vegetable: Legumes	green beans, soybeans, peas, peanuts, adzuki beans, black beans, black-eye peas, cannellini beans, garbanzo beans (chickpeas), kidney beans, lentils, pinto beans, white beans
Vegetable: Mushrooms	white button, baby bella, cremini, Portobello, shiitake, oyster
Vegetable: Nuts (minimize for weight loss)	walnuts, almonds, macadamia, pecans, cashew, hazelnut, pistachio
Whole grains (in breads, pastas, etc.)	wheat, rice corn, millet, sorghum, rye, oats, barley, buckweat, amaranth, quinoa, kamut, spelt
Minimize
Refined carbohydrates	pastas (except whole-grain varieties), white bread, crackers, sugars, and most cakes and pastries
Added salt	table salt, sea salt, onion salt, garlic salt, soy sauce
Added vegetable oils	corn oil, peanut oil, olive oil
Fish	salmon, tuna, cod
Fruit juices	orange juice, grape juice, apple juice
Avoid
Meat	steak, hamburger, lard
Poultry	chicken, turkey
Dairy	cheese, milk, yogurt
Eggs	egg and products with high egg content (e.g., mayonnaise)
Supplements
Vitamins (daily)	B12 and D

Dr. Cambell: “My advice is to try to eliminate all animal-based products from your diet, but not obsess over it. If a tasty vegetable soup has a chicken stock base, or if a hearty loaf of whole wheat bread includes a tiny amount of egg, don’t worry about it. These quantities, very likely, are nutritionally unimportant. Even more importantly, the ability to relax about very minor quantities of animal-based foods makes applying this diet much easier— especially when eating out or buying already-prepared foods.”

This WFPBNP has been successful in helping me feel healthier, have more energy, and lose weight.