Michael Hammer

The Whole Food Plant Based Checklist

A whole food plant based diet seems simple at first, but after looking closer I realized that there are so many things to keep track of! After reading several books and reviewing online resources I created this checklist to ensure my diet is optimal and that I’m following all the advice. (See the bottom of the page for advice and tips for fulfilling the checklist).

The Checklist can be summarized with the following:

Eat a large variety of whole food plants, get a little extra protein if you’re physically active, eat a calcium fortified food, consume a small source of iodine, eat a food with omega-3s, take a Vitamin B-12 supplement, and take a Vitamin D supplement.

I imagine that as time goes on I will stop referring to this checklist because it will become intuitive. In the meantime this will help me rest more easily by knowing that I’m not forgetting anything and compromising my health.

Note: I’m not a doctor or health professional.

The Checklist

Essential Check

  • There are no animal products or processed-foods (aim for less than 12% – the closer to 0% the better)

Daily Food Group Checks

  • You’re consuming Berries
  • You’re consuming Non-Berry Fruits
  • You’re consuming Cruciferous Vegetables
  • You’re consuming Vegetables that aren’t cruciferous
  • You’re consuming Leafy Greens
  • You’re consuming Whole Grains
  • You’re consuming Legumes
  • You’re consuming Herbs and Spices
  • You’re consuming Nuts

Nutrients of Focus Checks

Omega-3s Check

  • Are you consuming a source of omega-3s? (1.6 g/day for women or 2.6 g/day for men → “1 tbsp of ground flaxseeds or chia seeds per day (2 tbsp for men)” – The Proof Is In The Plants; Good Sources: Ground flaxseeds, Chia Seeds, Helm Seeds, Walnuts)

Vitamin B-12 Check

  • Are you taking a Vitamin B-12 supplement? (50-250 mcg/day or 2000-2500 mcg/week)

Vitamin D-3 Checks

  • Are you taking a Vitamin D-3 supplement? (“1000 IU through fortified foods and/or a supplement per day” “If overweight, supplement with 3000 IU” “If over 70 years of age, supplement with 4000 IU” – The Proof is in the Plants)
  • The supplement is derived from a vegan source (like lichen)

Calcium Checks

  • You’re not exceeding 500 mg of fortified calcium per day (ex: from plant milk – “I recommend consuming a fortified plant-based milk per day that offers around… 375 mg of calcium.” – The Proof is in the Plants)
  • Are you consuming plants with Calcium? (“Aim for at least 700 mg per day.” “Use fortified foods or supplements to help you reach your RDI (1000-1300 mg)” – The Proof is in the Plants; Best Sources: Fortified Plant Milk; Tahini; Almonds; Cruciferous vegetables, Kale)

Iodine Check

  • Are you consuming a little bit of iodine? (“2 tsp of dulse or wakame flakes per day, or 2 sheets of nori” “Alternatively, 1/2 tsp of iodized salt per day” – The Proof Is In The Plants)

Iron Check

  • Are you consuming plants with iron? (Ex: Legumes; Tofu and Tempeh; Whole grains; Spinach; Nutritional Yeast; Cashews; Pumpkin Seeds; Sweet Potato)

Selenium Check

  • Are you consuming plants with Selenium? (Ex: Whole grain bread, Whole wheat flour; Pasta; Chia seeds; Cashews; Tahini; Tofu; Barley; Mushrooms; Peanut Butter; Couscous; Rolled Oats; Pumpkin Seeds; Brazil nuts)

Zinc Check

  • Are you consuming plants with Zinc? (Ex: Tofu; Quinoa; Cashews; Tahini; Flaxseeds; Chickpeas; Peanuts; Flaxseeds; Hemp seeds; Pumpkin seeds; Pine nuts; Pecans; Tahini)

Sodium Check

  • Are you getting less than 1500-2300 mg/day?

Checks for Athletes

  • (Optional) Your pre-workout contains protein and carbs
  • Your post-workout contains protein and carbs
  • Macros checks:
    • Protein: You are getting between 1.2-2.2 grams of protein per kilogram of body weight (closer to 1.2 for endurance athletes, closer to 2.2 for strength athletes, and in the middle for most people)
      • Example: 160lb is about 72kg. 1.672 = 115g. 1.872 = 130. (Get between 115-130 grams every day)
    • Carbs: You’re getting between 50-70% of calories from carbs
    • Fat: This is the remaining calories.

Variety & Healthy Gut Checks

  • You’re eating 30 or more different plant foods each week
  • You’re not eating the same exact meals for each meal every day
  • You are eating the rainbow (foods that are green, red, purple, orange, yellow, brown, etc.)
  • You’re getting more than 40 grams of fiber everyday (the more the better – some get up to 100 grams – Note: don’t increase it too quickly or you could get abdominal discomfort)
  • You’re eating something fermented everyday (Ex: Sauerkraut, kimchi, miso, tempeh, sourdough bread, kombucha)
    • Kombucha Note: It’s very acidic. Try to only drink 4 ounces of it a day. You can even water it down.

Cruciferous Vegetables Check

  • You are using one of the following approaches to make sure Sulforophane is produced
    • You eat the vegetables raw
    • If bought frozen or they are cooked then use the CHOP and STOP Technique: Cut them up and wait about 40 minutes before eating
    • If bought frozen or they are cooked then eat them with some mustard powder (ex: make a tahini+mustard sauce)

Whole Grain Checks

  • 5 to 1 Ratio Rule: There are less than 5 grams of carbs for every 1 gram of fiber (15 carbs and 3 fibers → 15:3 → 5:1 → Get it!)
  • The first ingredient on the nutrition label contains the word “whole”

Beverage Check

  • You’re drinking 5 or more beverages everyday (water, coffee, tea)
  • You’re limiting alcohol consumption and no regularly drinking it

Misc Checks

  • No more than 5-10% of calories are from saturated fat every day (lower is better)
  • Every day you’re consuming 1/4 tsp of turmeric with some black pepper (black pepper helps absorption)
  • You’re grinding your flax seeds (Store ground flaxseeds in air tight containers and in the pantry or refrigerator so they don’t go rancid – if you smell them they shouldn’t have a sour odor)
  • You’re letting your chia seeds soak and/or you’re grinding them

Bonus Checks (Optional or not related to Diet)

  • Every meal has greens in it
  • You get most of your fats from whole foods and not cooking oils
  • You get some form of exercise every day
  • You don’t sit for more than 6 hours everyday (try a standing desk)
  • You do some form of stress management (ex: meditation)

Useful Resources

Note: The resources below are useful guides. I’m not obsessed about meeting all the criteria. For example, I’m not concerned if I can’t meet the requirements of both Dr. Greger’s Daily Dozen and the Plant Proof Food Groups.

My Book Notes

Online Resources

The Easiest Daily Meal Template

This is the most common template I’ve seen people use to build their meal plans. These meals are easy and customizable. Thus they don’t take too much time and you can easily modify them to get a variety of foods.

  • Breakfast: Oatmeal Bowl or Smoothie
    • Ex: Oatmeal, almonds, berries, banana, flaxseeds, small amount of greens, oatmilk, small amount of tumeric+black pepper, protein powder
  • Lunch: Green, Bean, and Grain Bowl
    • Ex: Green(Spinach, kale), Bean(black beans), Grain(brown rice), spices, salsa, tahini sauce
  • Dinner: Veggie Stir Fry
    • Ex: Broccoli, red onion, zucchini, chickpeas, bell peppers, mushrooms, curry powder

Chronometer

This is an online tool that helps check the calories, macros, and nutrients of meal plans.

Nutrient Checklist Made Easy

Here is how I make sure I’m getting all the important nutrients. I consume each of these things every day. (Note: I eat more than just this)

Note: This essentially is take a B-12 supplement, take a D-3 supplement, take 0.5-1 cup of calcium fortified plant milk, have a pinch of iodized salt, and then just eat a variety of plant foods. If I hit all the major plant food groups then I should be good.

  • Vitamin B-12 supplement: Vitamin B-12
  • Vitamin D-3 supplement: Vitamin D-3
  • 0.5-1 Cup of Calcium fortified almond milk in morning oatmeal or protein shake: Calcium
  • Combination of 2tbsp of flaxseeds and/or chia seeds in morning oatmeal or to thicken sauces: Omega-3s, Selenium, Zinc
  • 1/2tsp iodized salt with dinner: Iodine
  • Sauces with Tahini: Selenium, Zinc, Calcium
  • Cruciferous Vegetables: Calcium
  • Whole Grains: Selenium, Iron
  • Legumes: Iron

Dr. Greger’s Stoplight Food System

Processed Food Definition: A food where nothing bad has been added and nothing good has been taken away. (Ex: tofu and rolled oats are not processed; white rice is processed; energy bars are processed)

  • Green Light (eat): Unprocessed Plant Foods
  • Yellow Light (limit): Processed Plant Foods and Unprocessed Animal Foods
  • Red Light (avoid): Ultra-Processed Plant Foods and Processed Animal Foods

You should mainly be eating Green Light Foods. It’s okay if you occasionally eat a small amount of Yellow Light Foods, especially if it’s done to help you eat more Green Light Foods. Red Light Foods should never be consumed.

Dr. Greger’s Daily Dozen Food Groups

In his book How Not To Die, Dr. Greger recommends we try to meet these serving sizes every day. (Note: The amounts in parentheses is 1 serving)

  • Beans – 3 Servings (1/2 cup cooked beans; 1/4 cup hummus)
  • Berries – 1 Serving (1/2 cup fresh; 1/4 cup dried)
  • Other Fruit – 3 Servings (1 medium fruit; 1 cup cut-up; 1/4 cup dried)
  • Cruciferous Vegetables – 1 Serving (1/2 cup chopped; 1/4 cup brussels or broccoli sprouts)
  • Leafy Greens – 2 Servings (1 cup raw; 1/2 cup cooked)
  • Other Vegetables – 2 Servings (1 cup leafy greens; 1/2 cup non-leafy; 1/c cup mushrooms)
  • Flaxseeds – 1 Serving (1 tbsp ground)
  • Nuts – 1 Serving (1/4 cup; 2 tbsp nut butter)
  • Turmeric + Other Spices – 1 Serving (1/4 tsp of turmeric and also other spices)
  • Whole Grains – 3 Servings (1/2 cup cooked grains; 1 slice of bread/tortilla)
  • Beverages – 5 Servings (12 ounces)
  • Exercise – 1 Serving (90 minutes of moderate-intensity; 40 minutes of vigorous intensity)

The Plant Proof Daily Food Groups

In his book The Proof is in the Plants, Simon Hill recommends we try to meet these serving sizes every day. (Note: The amounts in parentheses is 1 serving)

  • Berries – 2 (1/2 cup)
  • Other Fruit – 3 (1 fruit; 1/2 cup chopped)
  • Greens and Cruciferous Vegetables – 3 (1/2 cup chopped)
  • Other Vegetables – 3 (1 vegetable; 1/2 cup chopped)
  • Whole Grains – 3 (1/2 cup cooked; 2 slices whole grain bread)
  • Legumes – 4 (1/2 cup; 150g tofu/tempeh)
  • High-Fat Plant Foods – 3 (1 tbsp; 1/3 avocado; 30g nuts)

Fiber Fueled “Daily F GOALS” for a Healthy Gut Microbiome

In his book Fiber Fueled, Dr. Will Bulsiewicz recommends we try to consume something from these groups every day.

  • F – Fruit (especially berries) & Something Fermented
  • G – Greens and Whole Grains
  • O – Omega-3s
  • A – Aromatics (herbs, onions, garlic – try to get fresh)
  • L – Legumes
  • S – Sulforophane from Cruciferous Vegetables
  • S (Bonus) – Shrooms & Seaweed

The Plate Method by Pick Up Limes

  • The Plate Percentages: Every day you should eat about 50% vegetables and fruits, 25% whole grains and starches, and 25% plant protein.
  • The Plate Add Ons: Every day you should ensure you get a source of Healthy Fats, Calcium, Vitamin B-12, Vitamin D, Omega-3 Fats, Probiotics (plant-based yogurt, sauerkraut, kombucha, kimchi, tempeh), Dark Leafy Green, and Berries

Sauces

The most common advice I’ve heard from all these resources is that you need to learn to make good sauces. You need to learn how to flavor the food. This is critical for enjoying your meals and sticking to the diet plan.

I like the Sauce Recipes from Simnett Nutrition because they are simple, oil free, and from whole foods.

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