Whole Foods Based Diet Recipes

From quick and flavorful dishes like Quinoa Veggie Stir-Fry to hearty meals like Homemade Vegetable Lasagna, whole foods-based recipes bring nutrition to your table.

Whether you’re tackling a busy weeknight or enjoying a slow day in the kitchen, these meals are designed to nourish your body and simplify healthy eating.

With options like the Get Some Rest bundle, you can pair better sleep with wholesome eating for a well-rounded health boost.

How Does a Whole Foods-Based Diet Compare to Other Diets?

Here’s how it stacks up:

• Whole Foods-Based Diet: Focuses on healthy, natural, minimally processed foods, offering flexibility across food groups.
• Whole30: A 30-day restrictive diet cutting out grains, sugar, dairy, and legumes.
• Plant-Based Diet: Prioritizes foods from plants while minimizing or eliminating animal products.

Each option has benefits, so choose what works for your lifestyle and goals.

Quinoa Veggie Stir-Fry

This quick and nutrient-packed meal is a staple for busy weeknights. The combination of quinoa, colorful vegetables, and a tangy sauce makes for a satisfying and wholesome dinner.

Ingredients

For the stir-fry:

• 2 cups dry quinoa
• 1 tbsp avocado oil
• 1 large onion, diced
• 2 bell peppers, chopped
• 2 large carrots, diced
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, minced (or 1 tsp dried ginger)
• 1 head broccoli, chopped into bite-sized florets
• 1 cup edamame (thawed from frozen)
• 2 baby bok choy (or substitute spinach or kale), chopped
• Optional: chopped green onions and sesame seeds for garnish

For the sauce:

• ½ cup reduced sodium soy sauce (or tamari for gluten-free)
• ¼ cup creamy peanut butter
• 1 tbsp toasted sesame oil
• 2 tbsp pure maple syrup
• Juice of ½ large lime (adjust to taste)
• 1 tsp sriracha (more to taste)

Instructions

1. Cook the Quinoa:
   Place quinoa in a medium pot with 3 cups of water. Bring to a boil, reduce heat to low, and simmer, covered, for 15 minutes. Fluff with a fork and set aside.
2. Prepare the Sauce:
   Whisk together soy sauce, peanut butter, sesame oil, maple syrup, lime juice, and sriracha in a medium bowl. Adjust seasoning as needed and set aside.
3. Cook the Vegetables:
   Heat olive oil in a Dutch oven or large pot over medium heat. Add onion, bell peppers, carrots, and a pinch of salt. Cook for about 7 minutes until softened. Stir in garlic, ginger, and broccoli, cooking for another 5 minutes until broccoli is tender. Add edamame and bok choy, stirring until wilted.
4. Combine Quinoa and Sauce:
   Add the cooked quinoa and prepared sauce to the vegetable mixture. Stir well to combine.
5. Serve:
   Serve warm, garnished with chopped green onions and sesame seeds if desired.

This recipe offers a beautiful balance of flavors and textures while being packed with protein and fiber.

Homemade Vegetable Lasagna Recipe

This hearty, veggie-packed lasagna is perfect for a relaxing day when you have extra time to cook.

Ingredients

Veggies and Spinach:

• 2 tbsp extra-virgin olive oil
• 3 large carrots, chopped (about 1 cup)
• 1 red bell pepper, chopped
• 1 medium zucchini, chopped
• 1 medium yellow onion, chopped
• ¼ tsp salt
• 5–6 ounces baby spinach

Tomato Sauce (or substitute 2 cups prepared marinara):

• 1 large can (28 ounces) diced tomatoes
• ¼ cup roughly chopped fresh basil, plus additional for garnish
• 2 tbsp extra-virgin olive oil
• 2 cloves garlic, pressed or minced
• ½ tsp salt
• ¼ tsp red pepper flakes

Remaining Ingredients:

• 2 cups (16 ounces) low-fat cottage cheese, divided
• ¼ tsp salt, to taste
• Freshly ground black pepper, to taste
• 9 no-boil lasagna noodles
• 8 ounces (2 cups) freshly grated low-moisture, part-skim mozzarella cheese

Instructions

1. Preheat Oven:
   Preheat the oven to 425°F.
2. Prepare the Veggies:
   Heat olive oil in a large skillet over medium heat. Add carrots, bell pepper, zucchini, onion, and salt. Cook for 8–12 minutes until golden on the edges. Add spinach in batches, stirring until wilted. Set aside.
3. Prepare Tomato Sauce:
   Drain excess juice from the tomatoes in a mesh sieve. Blend the tomatoes, basil, olive oil, garlic, salt, and red pepper flakes in a food processor until spreadable. Set aside.
4. Prepare Cottage Cheese Mixture:
   Blend 1 cup of cottage cheese in the food processor until smooth. In a bowl, mix the smooth cottage cheese with the sautéed veggie mixture, remaining cottage cheese, salt, and pepper.
5. Assemble the Lasagna:
   • Spread ½ cup tomato sauce at the bottom of a 9” x 9” baking dish. Add 3 lasagna noodles.
   • Layer with half the cottage cheese mixture, ¾ cup tomato sauce, and ½ cup shredded cheese.
   • Add another layer of noodles, followed by the remaining cottage cheese mixture and ½ cup shredded cheese.
   • Top with the last layer of noodles, ¾ cup tomato sauce, and 1 cup shredded cheese.
6. Bake:
   Cover with parchment paper or foil (avoid touching the cheese). Bake for 18 minutes, uncover, and bake an additional 10–15 minutes until bubbly.
7. Cool and Serve:
   Let cool for 15–20 minutes. Garnish with basil, slice, and serve.

Sheet Pan Salmon with Sweet Potatoes and Asparagus

Ingredients:

• 2 medium sweet potatoes, peeled and diced into 1-inch cubes
• 2 tablespoons olive oil, divided
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika (optional)
• Salt and pepper, to taste
• 4 salmon fillets (about 6 oz each)
• 1 bunch asparagus, trimmed
• 1 lemon, sliced into thin rounds
• 1 tablespoon honey or maple syrup (optional, for a glaze)
• 1 teaspoon Dijon mustard (optional, for a glaze)

Instructions:

1. Preheat Oven: Preheat your oven to 400°F (200°C) and line a large sheet pan with parchment paper or foil for easy cleanup.
2. Prepare Sweet Potatoes: In a bowl, toss the diced sweet potatoes with 1 tablespoon olive oil, garlic powder, smoked paprika, salt, and pepper. Spread them in a single layer on one side of the sheet pan. Bake for 15 minutes to give them a head start.
3. Season the Salmon: While the sweet potatoes bake, brush the salmon fillets with a mixture of honey and Dijon mustard (if using) or drizzle lightly with olive oil. Sprinkle with salt and pepper.
4. Add Asparagus and Salmon: Remove the sheet pan from the oven. Push the sweet potatoes to one side and add the asparagus and salmon to the pan. Drizzle the asparagus with the remaining olive oil and season with salt and pepper. Lay lemon slices over the salmon fillets.
5. Bake Everything Together: Return the pan to the oven and bake for an additional 12–15 minutes, or until the salmon is cooked through (internal temperature of 145°F/63°C) and the asparagus is tender.
6. Serve and Enjoy: Plate the salmon, sweet potatoes, and asparagus together. Squeeze fresh lemon juice over the top before serving for extra brightness.

Optional Garnish: Add fresh herbs like parsley or dill for extra flavor.

This simple, one-pan recipe is not only nutrient-dense but also quick to prepare and perfect for a balanced meal! 😊

Other Recipe Ideas

1. Chickpea Spinach Curry

Simmer chickpeas with spinach, diced tomatoes, and coconut milk for a flavorful, 30-minute dish.

2. Braised Chicken Thighs with Root Vegetables

Slow-cook chicken thighs with carrots, parsnips, onions, and herbs in a savory broth. Serve with a side of mashed sweet potatoes for a comforting meal.

3. Stuffed Bell Peppers

Fill bell peppers with a flavorful mix of quinoa, black beans, tomatoes, and spices, then bake until tender. Top with a sprinkle of cheese for extra flavor.

4. Slow-Cooked Chicken and Wild Rice Soup

Combine chicken, wild rice, carrots, celery, onion, garlic, and broth in a slow cooker. Let it simmer for 6–8 hours until tender and flavorful.

5. Roasted Cauliflower Tacos

Season cauliflower florets with smoked paprika, cumin, and garlic powder. Roast until crispy and serve in tortillas with slaw and avocado.

6. Lentil Soup

Simmer lentils with diced carrots, celery, tomatoes, and vegetable broth. Season with garlic, cumin, and paprika for a hearty and warming meal.

7. Sweet Potato Buddha Bowls

Roast sweet potato chunks, chickpeas, and kale with olive oil and spices. Serve over quinoa or brown rice, topped with tahini sauce.

In a Nutshell

A whole foods-based diet isn’t about perfection — it’s about making mindful choices that support your health.

From simple recipes to thoughtful grocery swaps, eating whole foods can fit seamlessly into your life.

Thank you and live well.