Whole Food Plant-Based (WFPB) Eating in South Africa

Updated for South African readers. Clear, practical, and action-ready.

This is your complete guide to whole foods plant-based (WFPB) eating in South Africa.

Why Whole Food Plant-Based (WFPB) makes sense in South Africa

A Whole Food Plant-Based (WFPB) diet focuses on basic foods.

This includes grains, beans, legumes, fruits, vegetables, nuts, and seeds.

These foods are minimally processed and prepared. It’s not a vegan junk-food plan. It’s whole foods first.

In South Africa, it goes great with traditional dishes like:

• Samp & beans (umngqusho)
• Mielie meal (pap)
• Morogo (wild spinach)
• Amadumbe (taro)
• Lentil or bean stews.

WFPB supports national advice to eat a variety of foods. It suggests making starchy foods, especially whole ones, the foundation of meals.

Also, it encourages enjoying lots of vegetables and fruits. These ideas match South Africa’s Food-Based Dietary Guidelines (FBDGs). Open Knowledge FAO

The latest EAT-Lancet report shows that plant-rich diets boost health and sustainability.

Their 2025 update shows that eating more plants can reduce early deaths and lessen environmental impact. The Guardian+3The Lancet+3EAT+3

Source: Montgomery Heart & Wellness

What WFPB looks like on your plate (SA edition)

Build each plate with:

• Whole grains/starches (40–50%)
  • Mielie meal (opt for whole-maize or maize meal with bran)
  • Brown rice
  • Sorghum
  • Samp
  • Barley
  • Oats
  • Sweet potato
  • Amadumbe
• Legumes (20–30%): Sugar beans, cowpeas, lentils, chickpeas, and split peas. They are affordable sources of protein, fibre, iron, and zinc.
• Vegetables (20–30%):
  • Cabbage
  • Pumpkin
  • Butternut
  • Morogo
  • Swiss chard
  • Tomatoes
  • Onions
  • Peppers
  • Carrots
  • Beets
• Fruit (10–20%): Oranges, apples, bananas, naartjies, guavas, mangoes, berries in season.
• Nuts and seeds add healthy fats. Sprinkle with peanuts, almonds, sunflower seeds, pumpkin seeds, and sesame seeds. Use avocado, peanut butter, and olive or canola oil sparingly.
• Flavour with: garlic, ginger, curry spices, masala, peri-peri, vinegar, lemon, and fresh herbs. (Keep salt modest and avoid ultra-processed flavour sachets.)

These choices follow the SA heart-health advice:

• More plants.
• More fibre.
• Less salt and sugar.
• Fewer ultra-processed foods. Heart Foundation+1

Proven benefits you can expect

Heart health & blood pressure

Legumes, whole grains, fruits, and veggies are great for cholesterol and blood pressure. They help when you swap them for salty and fatty foods.

South African heart-health guidance still supports these habits for a healthy lifestyle. Heart Foundation

Weight management

Whole foods are naturally high in fibre and water, helping you feel full on fewer kilojoules.

Blood sugar control

Pair whole starchy foods with legumes and vegetables to slow glucose spikes.

Gut health & immunity

Prebiotic fibres in beans, oats, sorghum and veggies feed your microbiome.

Planet-smart

Eating more plant-based foods helps lessen the environmental strain from our food systems. This is a central idea in the EAT-Lancet planetary health diet. EAT

WFPB vs “vegan but processed”

WFPB does not equal all vegan products.

A vegan pie and a packet of crisps can be animal-free yet still high in refined flours, oils, and salt.

WFPB focuses on minimal processing.

Think of boiled samp and beans, mielie meal porridge, spiced bean stew, roasted pumpkin, and a lighter chakalaka. Fresh fruit is also a great choice.

Your South African Whole Food Plant-based (WFPB) starter pantry

Grains & starches:

Brown rice, oats, sorghum (mabele), samp, barley, whole-grain maize meal, potatoes, sweet potatoes, and amadumbe.

Legumes

• Dried or frozen beans (sugar beans, red speckled, cowpeas)
• Chickpeas
• Lentils
• Split peas
• Soya mince (opt for simple ingredient lists)

Vegetables

Onion, tomato, carrots, cabbage, pumpkin/butternut, peppers, leafy greens (morogo, spinach).

Fruit

Seasonal (buy by the pocket or box to save).

Nuts/seeds

Peanuts, sunflower, pumpkin, sesame; natural peanut butter.

Flavour

Curry powders, turmeric, paprika, cumin, coriander, peri-peri, garlic, ginger, chilli, vinegar, lemon.

Long-life helpers

No-salt tinned tomatoes, low-sodium beans, frozen vegetables.

7-day WFPB meal plan (budget-friendly)

Notes

• Portions are flexible; adjust to your energy needs.
• Batch-cook legumes and grains to save time.
• Use oil lightly; aim for flavour from spices, herbs, and roasting.

Day 1

• Breakfast: Peanuts and banana slices on top of oats.
• Lunch: Samp & beans with tomato-onion relish, side cabbage.
• Dinner: Butternut & lentil curry with brown rice.

Day 2

• Breakfast: Mielie meal porridge (soft pap) + cinnamon + apple.
• Lunch: Chickpea “chakalaka bowl” (onion, peppers, carrots, beans) over sorghum.
• Dinner: Baked sweet potatoes, sautéed morogo, tomato-beans.

Day 3

• Breakfast: Overnight oats with grated pear.
• Lunch: Whole-grain maize phutu with three-bean stew.
• Dinner: Tomato-barley soup with carrots & celery; green side salad.

Day 4

• Breakfast: Peanut butter + banana on whole-grain toast.
• Lunch: Brown rice pilaf with peas, corn, and chickpeas.
• Dinner: Pumpkin & red lentil dahl, cumin-roasted carrots.

Day 5

• Breakfast: Seasonal fruit bowl + handful of seeds.
• Lunch: Soya mince & veg (onion, peppers, mushrooms) over samp.
• Dinner: Cabbage rolls stuffed with rice & beans, served with spicy tomato sauce.

Day 6

• Breakfast: Savoury oats (onion, spinach, tomato, chilli).
• Lunch: Warm sorghum salad with beetroot, chickpeas, and orange.
• Dinner: Bean chilli with maize “pap wedges”; salsa.

Day 7

• Breakfast: Mielie meal porridge with grated carrot & raisin.
• Lunch: Leftover bean chilli stuffed in baked potatoes.
• Dinner: One-pot vegetable potjiekos with barley; side coleslaw (light dressing).

Smart snacks:

• Fruit
• Carrot sticks
• Roasted chickpeas
• A small handful of peanuts
• Air-popped popcorn
• Maize cakes with hummus

SA shopping tactics to keep costs low

• Buy dry beans in bulk, soak overnight, and pressure-cook or simmer big batches to freeze.
• Choose store brands for oats, maize meal, dried legumes, and frozen vegetables.
• Shop the seasons and local markets—prices drop when produce is at its peak.
• Use the “Cook Once, Eat Twice” rule: plan dinners that become next-day lunches.
• Check labels: look for short ingredient lists.
  • Aim for low sodium: less than 120 mg per 100 g is “low.”
  • Under 400 mg per 100 g is even better.
  • Choose basics with no added sugars.
• Base meals on starches + legumes; use nuts/seeds as toppings, not mains.

South African guidelines encourage balanced meals and easy swaps at home and work. Small, daily changes lead to significant results. Heart Foundation+1

WFPB and protein, iron, calcium, omega-3s

• Protein: Beans, lentils, chickpeas, soya products, peanuts, seeds, and whole grains can meet your needs. Just make sure you have enough energy in your diet.
• Iron: Beans, lentils, spinach, morogo, fortified maize meal; add vitamin C (tomato, citrus) to boost absorption.
• Calcium: Dark leafy greens, fortified plant milks, sesame seeds (and tahini), beans.
• Omega-3: Flaxseed (linseed), chia, walnuts; some SA guidance also includes fish for those who choose it. If you’re entirely plant-based, include ALA sources daily. Heart Foundation

Tip: If you have special medical needs, ask a registered dietitian for help (check the ADSA directory). ADSA

Celebrate SA’s indigenous and traditional foods

Crops such as cowpea, bambara groundnut, sorghum, amaranth (morogo), and millet are rich in nutrients.

They also grow well in drought conditions.

This makes them excellent WFPB staples for health and climate resilience in Southern Africa. FAOHome+2Open Knowledge FAO+2

Simple WFPB recipes (quick wins)

1) Tomato, Onion & Bean “Smoor”

Sauté onion, garlic, and chilli in a bit of oil or water. Add chopped tomatoes, paprika, and cumin. Simmer. Fold in cooked sugar beans. Finish with lemon. Serve over phutu/pap.

2) Creamy Peanut & Pumpkin Stew

Simmer pumpkin chunks with onion, ginger, and curry powder. To create a light sauce, stir in water and a spoonful of peanut butter. Add chickpeas. Serve with brown rice.

3) Sorghum Breakfast Bowl

Cook the sorghum until soft. Top with grated apple, raisins, cinnamon, and a few sunflower seeds.

4) Red Lentil & Spinach Dhal

Simmer red lentils with turmeric, garlic, and tomatoes. Stir in chopped spinach (or morogo) at the end. Serve with maize pap wedges.

5) Chakalaka Hummus Blend chickpeas, lemon, garlic, and a teaspoon of chakalaka spice; thin with aquafaba or water. Spread on toast or maize cakes.

Eating out WFPB in South Africa

• Choose bowl-style or plate-style meals: a whole-grain base, beans/lentils, plenty of veg, and simple sauces.
• Ask for less oil and salt, and swap chips for salad/veg.
• Look for African and Indian eateries—legume-rich dishes, veg curries, pap and morogo, samp & beans are WFPB-friendly by default.

Quick label-reading guide (SA context)

• Ingredients: whole grains/legumes/veg listed first, short list, no added sugars where possible.
• Per 100 g:
  • Fibre: aim ≥6 g/100 g (a good sign for grains/breads).
  • Sodium: Keep well under 400 mg/100 g; lower is better for everyday foods.
  • Fat: Look for products with low saturated fat and no trans fats.
• Fortification: many SA staples are fortified—useful for iron and B vitamins.

10 fast habit shifts that compound

1. Add one extra vegetable to every meal.
2. Swap white pap for coarser/whole-grain maize meal where possible.
3. Make Monday = Bean Day (cook a pot for the week).
4. Keep fruit visible and ready to eat.
5. Eat mindfully—plate, sit, slow.
6. Spice it up—flavour beats oil.
7. Water first; keep sugary drinks for rare treats.
8. Batch-cook grains/legumes on Sundays.
9. Half-plate veg at lunch and dinner.
10. Learn one new WFPB recipe every week.

FAQs (South Africa)

Is WFPB appropriate for families?

Yes—adjust portions for children and ensure variety. SA FBDGs emphasise a varied diet, mainly minimally processed foods, for the whole family. Open Knowledge FAO

Do I need supplements?

People on a plant-based diet need to get enough vitamin B12. They can do this through supplements or fortified foods. Consider vitamin D if advised. Discuss any supplements with a registered dietitian. ADSA

Is WFPB expensive?

Not if you centre dry beans, grains, seasonal veg and fruit, and buy basics in bulk. Ultra-processed vegan convenience foods tend to be pricey—skip most of them.

What about eating for heart health?

A plant-based diet is heart-healthy. It includes fibre, legumes, whole grains, vegetables, and fruit. This diet also has less salt and saturated fat. Heart Foundation

Can I include small amounts of animal products?

WFPB can be flexible. If you include animal foods, keep portions modest and prioritise overall plant diversity. Global planetary-health guidance shows benefits even with limited animal foods. EAT

How to start this week

• Pick two base starches (e.g., brown rice + samp), two legumes (e.g., sugar beans + lentils), and five vegetables you enjoy.
• Batch-cook on Sunday.
• Plan seven simple dinners using the meal plan above.
• Track how you feel: energy, digestion, cravings, sleep.
• Book time with a local registered dietitian if you have conditions or want a personalised plan. ADSA

Resources for Further Reading

• South African Food-Based Dietary Guidelines (intro & background) — Department of Health/FAO overview
• Healthy Living & Diet Basics (SA context) — Heart & Stroke Foundation South Africa
• Healthy Eating (SA tips and swaps) — Heart & Stroke Foundation SA – Healthy Eating
• Healthy Eating at Work (practical lunchbox guidance) — Heart & Stroke Foundation SA – At Work
• Find a Registered Dietitian (South Africa) — ADSA – Association for Dietetics in South Africa
• Planetary Health Diet (summary & targets) — EAT-Lancet Summary Report
• EAT-Lancet 2025 update (news coverage) — The Guardian report on the updated findings
• EAT-Lancet 2025 summary PDF — Healthy Diets From Sustainable Food Systems (PDF)
• Indigenous foods & nutrition in Southern Africa — FAO: Indigenous foods can alleviate the nutrition crisis
• Rediscovering African Foods (technical brief) — FAO Open Knowledge (2024 PDF)
• Review: Indigenous Crops & Nutrition (Africa) — Nutrients journal review (open access)

Final word

WFPB isn’t just a trend. It’s a way of eating based on simple South African foods, like those your grandmother used to make.

Start with your staples. Add more legumes and vegetables. Flavour boldly. Repeat daily.

Your heart, your wallet, and our shared environment will feel the difference.