From the Forks Over Knives Cooking Course I’m currently working through, here is what I learnt today:

Instead of a dinner plate built around meat, a Whole Food Plant Based diet will build the dinner plate on ‘starch-based comfort foods’:

  • tubers like potatoes and sweet potatoes;
  • starchy vegetables like corn and peas;
  • whole grains like brown rice, millet, quinoa, and buckwheat; and
  • legumes like chickpeas, black beans, kidney beans, and lima beans.

and, in addition…

  • as much whole fruit as you like.

Makes sense to me – all these foods are not as calorically dense as processed foods, meats, nuts and oils so eating til satiation is okay – you can eat til you’re full and not have eaten a crazy amount of calories.

Calorie density vs nutrient density is another way of looking at this way of eating – I’ll post about it another day.


Food – a junk food day:

  • Breakfast: Clif bar, green smoothie (apple juice, pineapple, spinach, pepita, milled linseed).
  • Lunch: rice dish (brown rice, edamame beans, red capsicum, yellow capsicum, toasted sesame seeds, Sriracha chilli sauce, dried cranberries); vegetables (shiitake mushroom, Chinese kale, cooking wine, black pepper, soy sauce, sesame oil).
  • Dinner: Thai food (sticky rice, pork belly, massaman lamb)
  • Other: strawberry, chips, two pies (pumpkin and vege curry).


  • None (walked up and down Mt Painter).