EXPLAINED
THE
Forks Over Knives advocates
a whole-food, plant-based
(WFPB) diet, which centers
around whole, unrefined (or
minimally refined) plant foods
instead of animal products
and highly processed foods.
NO FOOD
MATH
REQUIRED.
A healthy
pattern of
plant-based
eating leads
to good health (and a
healthy weight) without
counting calories or
focusing on individual
nutrients.
PUT STARCHES AND FRUITS AT
THE CENTER OF YOUR PLATE. Enjoy
nonstarchy and leafy veggies in generous
amounts, but look to carbohydrate-rich
whole grains, beans, fruits, and starchy
vegetables to provide enough calories to
get you through your day.
FOK
DIET
YOU’LL LIKELY EAT
MORE FOOD, NOT LESS.
Whole or minimally
processed plant foods
are dense in nutrients,
not calories. As you adjust
to this way of eating, you
may find you feel a little
hungry shortly after a
meal, but over time you’ll
get a sense of how much
to eat to stay satiated.
SAY NO TO OILS. All vegetable
oils are highly refined and dense
with calories but stripped of all
other nutrients, including fiber.
For a more detailed primer on the FOK diet,
visit forksoverknives.com/what-to-eat
*
LOAD UP ON THESE
Fruits (bananas, blueberries,
oranges, strawberries)
Legumes (black beans,
chickpeas, lentils, pinto beans)
Tubers and starchy vegetables
(corn, green peas, potatoes,
winter squash)
Vegetables (broccoli, carrots,
cauliflower, kale, lettuce)
Whole grains (barley, brown rice,
millet, oats, quinoa, wheat berries)
FOCUS ON
PLEASURE. The
best whole plant
foods are the ones
you enjoy enough
to stay on a healthy
path. So have
veggie chili, whole
grain pasta, tacos,
mashed potatoes,
or whatever else
hits the spot.
ENJOY IN MODERATION
Plant-based milks (almond,
cashew, hemp, oat, rice,
soy milks)
Tofu and tempeh
Whole grain flours and breads
Whole nuts and seeds,
nut/seed butters (almond butter,
pumpkin seeds, tahini, walnuts)
WHAT TO EAT
whole-food, plant-based basics
1
3
5
AVOID OR MINIMIZE
Bleached flours, white bread,
and white pasta
Dairy products
Eggs
Meat, poultry, and seafood
Oils
Refined sweeteners
White rice
3
FORKSOVERKNIVES.COM
