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The Whole Foods Diet: The Lifesaving Plan for Health and Longevity
The definitive guide to the optimum diet for health and wellness, from the founder of Whole Foods Market and the doctors of Forks Over Knives.
The Whole Foods Diet simplifies the huge body of science, research, and advice that is available today and reveals the undeniable consensus: a whole foods, plant-based diet is the optimum diet for health and longevity. Standing on the shoulders of the Whole Foods Market brand and featuring an accessible 28-day program, delicious recipes, inspirational success stories, and a guilt-free approach to plant-based eating, The Whole Foods Diet is a life-affirming invitation to become a Whole Foodie: someone who loves to eat, loves to live, and loves to nourish themselves with nature's bounty. If Whole Foods Market is "shorthand for a food revolution" (The New Yorker), then The Whole Foods Diet will give that revolution its bible - the unequivocal truth about what to eat for a long, healthy, disease-free life.
The Whole Foods Diet simplifies the huge body of science, research, and advice that is available today and reveals the undeniable consensus: a whole foods, plant-based diet is the optimum diet for health and longevity. Standing on the shoulders of the Whole Foods Market brand and featuring an accessible 28-day program, delicious recipes, inspirational success stories, and a guilt-free approach to plant-based eating, The Whole Foods Diet is a life-affirming invitation to become a Whole Foodie: someone who loves to eat, loves to live, and loves to nourish themselves with nature's bounty. If Whole Foods Market is "shorthand for a food revolution" (The New Yorker), then The Whole Foods Diet will give that revolution its bible - the unequivocal truth about what to eat for a long, healthy, disease-free life.
336 pages, Hardcover
First published April 1, 2017
212 people are currently reading
1896 people want to read
About the author
John Mackey
17 books31 followersJohn Mackey is an entrepreneur and the co-founder and visionary of Whole Foods Market. In his 44 years of service as CEO, the natural and organic grocer grew from a single store in Austin, Texas, to 540 stores in the U.S., U.K., and Canada, with annual sales exceeding $22 billion. Mackey co-founded the Conscious Capitalism Movement and co-authored a New York Times and Wall Street Journal best-selling book titled “Conscious Capitalism: Liberating the Heroic Spirit of Business” and follow up, “Conscious Leadership: Elevating Humanity through Business.” He is also the co-author of “The Whole Foods Diet: The Lifesaving Plan for Health and Longevity” and “The Whole Foods Cookbook: 120 Delicious and Healthy Plant-Centered Recipes.” Mackey currently serves on the board of directors for Conscious Capitalism, The Motley Fool, CATO Institute, The Institute for Cultural Evolution, and the Students for Liberty and is pursuing his next business venture, Love.Life.
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Displaying 1 - 30 of 66 reviews
April 15, 2017
If I could, I'd give this 6 stars. Finally a book that looks at the big picture, without all the squabbling over should we eat mostly vegetables or mostly grain or mostly whatever. Eat 100% whole foods, 90+% plant-based. He gives his own back story and how he came about his convictions, talks about what is presently known about diet and health, analyzes the food and culture of the Blue Zones and talks about the "Whole Foodie" - as he calls it - lifestyle. He pays homage to his Whole Foodie "heroes" and their contributions to the field and also provides a 28 day food plan and some recipes. He does not go on and on about detailed descriptions of the scientific design of various studies, but uses common sense. He even gives some kudos to Paleo diet proponents for advocating whole foods, away from the processed stuff. He also isn't too preachy, which helps. He is shooting himself in the foot, however, as he is basically advocating that people should pretty much shop his Whole Foods store's produce and bulk food section and stay away from the other sections. That will force the store into bankruptcy real quick. Great book!
May 25, 2017
On the surface, this book is an exhortation to eat better (much better) than the American diet. Is it any surprise, though, that the primary author is the CEO of Whole Foods? WHile never overt, there's a constant undercurrent of promotion for the chain.
The book includes a curated set of diet and nutrition research which, while you can't say it's biased, still flies in the face of some other books on similar topics. Read it as part of a holistic effort to decide what's right for you.
The book includes a curated set of diet and nutrition research which, while you can't say it's biased, still flies in the face of some other books on similar topics. Read it as part of a holistic effort to decide what's right for you.
October 9, 2020
This book was underwhelming for me. I made it through the first half or so, and it was largely summaries of the work of well-known plant-based pioneers and doctors. I think I would have found it more interesting had I not already been familiar with the original works that were cited.
My library loan expired in the middle of this book and I didn't like it well enough to keep going. But I do think it's a good book and would recommend it to people who are less familiar with a whole foods, plant-based diet.
My library loan expired in the middle of this book and I didn't like it well enough to keep going. But I do think it's a good book and would recommend it to people who are less familiar with a whole foods, plant-based diet.
December 30, 2022
Really interesting read on the science behind plant based nutrition!!
February 5, 2021
A excellent reference book with a list of all the major health gurus in whole food, plant based eating. Some awesome ideas for stocking your pantry!
June 22, 2017
This was a very well-written and succinct book about how our diets have taken shape around the globe. Mackey does not cling to a specific diet dogma, but walks you through what has been learned by many doctors, researchers, scientists, anthropologists and authors, about past behaviors and direct effects on health today. I've read every book he refers to through out this compilation. This could save you considerable time, or it could lead you to read deeper into certain areas. This book is not about going vegan- they are honest that the science shows that animal products consumed from 0% to 10% of your diet is the ideal balance in all the healthiest long-lived cultures around the world. I would highly recommend this book as a way to sort through the diet dogma and turn your heath around. I submit that diet may not belong in the title, but rather "way of eating" but it offers tips on where one might minimize certain calorie dense foods, if weight loss is a goal. I highly recommend! And have already bought it for a friend who has questions
June 7, 2017
I'm all for eating minimally processed food. I like that more people seem to understand how important that is for all parties involved. That said, this book didn't tell me anything I didn't already know. I checked it out from the library for the recipes, and I thought the selection was small and just okay.
July 30, 2023
This book kinda took all the whole food plant based information and put it together. Drawing from the long time doctors in the field like Ornish and Esselstyn, but also Michael Pollan and the Blue Zones. It made a nice package.
It was also honest about whether 100% plant based was actually necessary, and had a nice meal plan at the end.
As one of the authors is an ethical vegan, there was a chapter on animal cruelty. In going this plant based route, and reading more about it, I can't say as I think it's a bad thing to keep bringing up just how terrible our industrialized meat production is.
It was also honest about whether 100% plant based was actually necessary, and had a nice meal plan at the end.
As one of the authors is an ethical vegan, there was a chapter on animal cruelty. In going this plant based route, and reading more about it, I can't say as I think it's a bad thing to keep bringing up just how terrible our industrialized meat production is.
July 27, 2024
I did not find any new information in this book - another exhortation to avoid the standard American diet, to eat mostly unprocessed plant-based foods. The recipes in the second half of the book were underwhelming. Maybe the healthy food - cookbook combo market was less saturated back in 2017 when this was published.
February 7, 2018
Whole Foods founder John Mackey has written a positive, easy to read celebration of the Plant Based Whole Foods lifestyle. Rather than a treatise mired in too much scientific data, or a fear-based anti-meat sentiment (though he does lay out some facts), Mackey takes the high road of encouraging his readers to understand the benefits of a lifestyle that is at least 90% plant-based, non-processed foods. He leaves the wiggle room of 10% animal-based products for those who feel they just can't make the full leap. To many hardcore vegans, this is sacrilege, but I think he does tremendous good for his cause by taking the tact of the evangelist who shows you glimpses of heaven instead of threatening you with hellfire.
He also examines other popular approaches to eating (Paleo, high protein/low carb diets, etc) and does his best to accentuate their positives while pointing out key differences that, in his mind, make them less effective than the PBWF approach.
He's well-informed, personable, and conversational - all plusses for books like these that can often feel too clinical.
He's never heavy-handed, and offers a lot of great guidance along the way, including chapters that speak to how the foods you eat can help slow or even reverse heart disease, diabetes, and other diet-related maladies.
Mackey saves his ethical pitch for veganism for the final pages of the book, and even then, lays out his case in a way that shouldn't make anyone feel accosted or guilty, but instead invited to explore.
I highly recommend this book to anyone who is looking to make a change in their lives. He lays out a path that feels possible, and one that allows for missteps along the way.
He also examines other popular approaches to eating (Paleo, high protein/low carb diets, etc) and does his best to accentuate their positives while pointing out key differences that, in his mind, make them less effective than the PBWF approach.
He's well-informed, personable, and conversational - all plusses for books like these that can often feel too clinical.
He's never heavy-handed, and offers a lot of great guidance along the way, including chapters that speak to how the foods you eat can help slow or even reverse heart disease, diabetes, and other diet-related maladies.
Mackey saves his ethical pitch for veganism for the final pages of the book, and even then, lays out his case in a way that shouldn't make anyone feel accosted or guilty, but instead invited to explore.
I highly recommend this book to anyone who is looking to make a change in their lives. He lays out a path that feels possible, and one that allows for missteps along the way.
October 21, 2018
Great motivational book all about healthier eating! Mackey encourages eating more plants and less animal products. This book is similar to Eat to Live, but (thankfully) less "extreme." I like his method of eating 90% whole foods (fruit, veggies, beans, whole grains) and 10% or less of animal products, processed foods, and (gulp) baked goods. We already eat lots of veggies and beans and homemade wheat bread and very little meat, so it's not a huge lifestyle change. But we have chickens who give us 10 eggs a day and hundreds of pumpkins in our garden (so we have a steady supply of pumpkin bread, pumpkin muffins, pumpkin pie, etc, around here) and cheese is a staple in many of our dinners - so I'm not ready to give up eggs, dairy, or my (lower fat) baked goods. But I will keep in mind the 90/10 rule. I appreciate the encouragement to be more aware of everything I eat! And we're enjoying recipes from the back of the book.
In the chapter about animal cruelty/veganism, he points out that animal agriculture contributes more global greenhouse emissions that the combined exhaust of ALL transportation emissions. (Hmmm- so any climate change alarmist who is not vegan shouldn’t be taken seriously?) “I’m certainly not the first one to point out the questionable judgment of those who are passionate about these (environmental) issues and yet still eat significant amounts of meat. Our appetite for animal products is a major driver of greenhouse gas emissions.” -p. 235
In the chapter about animal cruelty/veganism, he points out that animal agriculture contributes more global greenhouse emissions that the combined exhaust of ALL transportation emissions. (Hmmm- so any climate change alarmist who is not vegan shouldn’t be taken seriously?) “I’m certainly not the first one to point out the questionable judgment of those who are passionate about these (environmental) issues and yet still eat significant amounts of meat. Our appetite for animal products is a major driver of greenhouse gas emissions.” -p. 235
February 16, 2019
I enjoyed it overall. Although it didn't necessarily contain any info I didn't already know having read Joel Furhman's "Eat to Live" and done some research here and there myself. It presented the info though a little less technical than Furhman's book did and it read like a really long newspaper article. I did really like the "Whole Food Heroes" and the "My Whole Foods Story" info boxes mixed in through every chapter. The "Whole Food Heroes" boxes highlighted other doctors that have contributed to the whole food, plant based diet revolution and gave you more avenues of research and information if you wanted to check them out. The "Whole Foods Story" boxes were cool because they were personal stories from people a bout how a whole food, plant based diet changed their lives for the better. I also enjoyed that they were all Whole Foods Team Members, which I am, that shared their stories. It added a personal touch to the book and it showed how truly transforming a lifestyle change such as this could be, plus it showed the reader how long and how tough a change can be. Overall I would recommend it. It's a quick, information read with leads to other books, websites, studies, etc to continue to learn more if desired.
December 19, 2017
The Whole Foods Diet has been a fascinating book! The author talks about the different ways that our choices affect our health and longevity. He did go into depth about the Blue Zones and our choices to not eat animals products that could be for various personal reasons, but the author has chosen to stick to a strict vegan and no oils diet for better health. It provided great insight on what to eat and broke down what calories, carbohydrates, plus the types of diets that there are out there that are not as great as they've been said to be. This is a book I will probably listen to over and over so that it's always in the back of my mind when making my food choices from here on out.
May 8, 2017
If this is your first book like this, then no doubt it is splendid. But if you have read Bittman and Pollan and others, then it is more of the same. No harm saying this over and over again - however.
December 3, 2018
It’s all about eating far more plants versus animals. Great helpful tips where can follow the eating habits from this book from 100% or your choosing. Reducing fat intake and processed foods and drinks seem to be a good thumb to reduce weight and be healthier overall.
June 16, 2025
As I mentioned before, I’ve been consuming wellness material at an almost uncomfortable rate. Much of it starts to blur together, repeating the same themes until they lose their urgency. But The Whole Foods Diet stands out as my favorite comprehensive resource focused solely on nutrition. It weaves together a range of threads into something coherent, accessible, and compelling.
Once you start learning about the whole foods, plant-based approach, it becomes increasingly difficult to rationalize alternatives. This book opens with a well curated overview of the pioneers in evidence based nutritional science. Figures like T. Colin Campbell, whose landmark China Study observed thousands of Chinese citizens and found strong correlations between plant-based diets and longevity; Neal Barnard and Caldwell Esselstyn, whose clinical work has demonstrated the reversal of type 2 diabetes and heart disease through plant-based living; and others. It also incorporates research from National Geographic's Dan Buettner’s Blue Zones, rare geographic pockets like Okinawa and Sardinia where centenarians are highly concentrated and where diets lean overwhelmingly toward plant-based calories.
The first section alone is worth the read. It functions as a central repository for some of the best current research in nutrition, and it does so without condescension or alarmism. It simply overwhelms you with the weight of the evidence.
The second and third sections shift into how to put that information into action, i.e. strategies for implementing the ideas, guidance for action. I’ll admit I tend to gloss over the environmental arguments. That’s just not what drives me. From that lens, this book, and the broader canon of nutritional science it references, makes an unambiguous case for two principles:
1. Eat whole foods, not highly processed ones.
2. Eat mostly plant foods (90+% of calories)
It’s a difficult shift for those of us raised on the standard American diet (aka SAD), but increasingly, it feels like a necessary one.
Once you start learning about the whole foods, plant-based approach, it becomes increasingly difficult to rationalize alternatives. This book opens with a well curated overview of the pioneers in evidence based nutritional science. Figures like T. Colin Campbell, whose landmark China Study observed thousands of Chinese citizens and found strong correlations between plant-based diets and longevity; Neal Barnard and Caldwell Esselstyn, whose clinical work has demonstrated the reversal of type 2 diabetes and heart disease through plant-based living; and others. It also incorporates research from National Geographic's Dan Buettner’s Blue Zones, rare geographic pockets like Okinawa and Sardinia where centenarians are highly concentrated and where diets lean overwhelmingly toward plant-based calories.
The first section alone is worth the read. It functions as a central repository for some of the best current research in nutrition, and it does so without condescension or alarmism. It simply overwhelms you with the weight of the evidence.
The second and third sections shift into how to put that information into action, i.e. strategies for implementing the ideas, guidance for action. I’ll admit I tend to gloss over the environmental arguments. That’s just not what drives me. From that lens, this book, and the broader canon of nutritional science it references, makes an unambiguous case for two principles:
1. Eat whole foods, not highly processed ones.
2. Eat mostly plant foods (90+% of calories)
It’s a difficult shift for those of us raised on the standard American diet (aka SAD), but increasingly, it feels like a necessary one.
July 19, 2017
Already on an almost paleo diet, I checked this out from the library to see if there some new things I could include in my eating plan. I also live near Austin, where the headquarters of Whole Foods is located, so that was another point of interest in reading the book.
John Mackey, co-founder and CEO of Whole Foods is an "ethical vegan" which I found ironic since his stores sell meat and those things that are not part of a Whole Foods diet. (He does give his explanations of his diet lifestyle at the end of the book, Chapter 13)
The doctors who co-author the book include a lot of results of research (which is pretty in depth but skimming through I got the main points) and they stress that getting the same answer from more than 2-3 different studies is important. Not that I'm going to do that type of research, but if you are in the medical field, sure. However there seems to be just as much research that supports the Paleo lifestyle too, so I think you can find what you want to establish your platform, in my opinion.
After the chapters on research to prove their stance, they finally get to some good information in layman's language about ideas on what to eat and how to transition to a Whole Foods diet successfully.
They stress that your diet should not include meat, oils, dairy and eggs (because of saturated fat) although at the end of the book they say that adding a minimal amount of clean organic meat is okay. You need to concentrate on fruits and veggies that are more nutrient based.
Overall, a fairly good book. I will be trying a few of the recipes they include in the back of the book.
John Mackey, co-founder and CEO of Whole Foods is an "ethical vegan" which I found ironic since his stores sell meat and those things that are not part of a Whole Foods diet. (He does give his explanations of his diet lifestyle at the end of the book, Chapter 13)
The doctors who co-author the book include a lot of results of research (which is pretty in depth but skimming through I got the main points) and they stress that getting the same answer from more than 2-3 different studies is important. Not that I'm going to do that type of research, but if you are in the medical field, sure. However there seems to be just as much research that supports the Paleo lifestyle too, so I think you can find what you want to establish your platform, in my opinion.
After the chapters on research to prove their stance, they finally get to some good information in layman's language about ideas on what to eat and how to transition to a Whole Foods diet successfully.
They stress that your diet should not include meat, oils, dairy and eggs (because of saturated fat) although at the end of the book they say that adding a minimal amount of clean organic meat is okay. You need to concentrate on fruits and veggies that are more nutrient based.
Overall, a fairly good book. I will be trying a few of the recipes they include in the back of the book.
July 21, 2020
I love, love, love this book! I really recommend this to anyone who has a health problem or fears chronic disease (heart disease, cancer, etc). In 2018 my mother had breast cancer and her oncologist recommended that she ate whole foods without preservatives. For the past year and some months we have not completely complied which lead to her getting aches in her joints (cancer related) and my entire family has felt so “blah” for so long. This book is a great motivator for my family to finally kick it in to gear and take our health seriously. I especially loved the personal stories included in most chapters about how plant based eating changed their life. I’m so excited to take the final step from a half-assed vegetarian to a full on plant based vegan!
January 6, 2022
This book served as bridge between what I knew about the Whole30 diet, plant-based eating, and veganism. I finished reading this book feeling hopeful that it's arguments could be convincing to the average American eating the standard American diet. Although I was already eating a plant-based diet for a year prior to reading this book, the authors inspired me to taking my cooking up a notch! A few days after reading, I decided to take myself up on the 30 Day Challenge described in the back of the book. I loved the recipes they include. I recommend that those who are skeptical of giving up meat entirely read this book to learn about the benefits of eating a mostly plants-based diet. Your life and health depend on it!
March 11, 2021
This book was scientifically backed by cardiologists, physicians, chefs, athletes, doctors, and various experts. Through factual information, it successfully argued for the adoption of a whole foods plant based diet. It considered opposing viewpoints, included individual stories, and highlighted realistic changes for the reader to implement. Only at the very end did the author mention the ethical side of veganism, which was not only refreshing, but was also perfectly executed. Overall, this book is a great read for anyone who wants to truly improve their health and that of the world around them.
March 25, 2021
Great explanation and overview of the whole food plant based (WFPB) way of eating. Covers the philosophy and science, as well as the practical issues and ways to deal with them. Includes research, anecdotes, case studies, personal testimonies, and alternate approaches. I really appreciated the balanced, approachable presentation, and the examples and numerous recipes. Definitely recommend this one for anyone interested in finding out more about WFPB eating.
August 3, 2017
I found this book to be a real eye-opener. I knew that processed foods were bad, but did not realize the changes I could make in my life by switching to whole food. Sorry I'll never be a vegetarian, but will cut back on meat and dairy and try to fill my life with fresh fruits and more vegetables. I think I will feel much better. A good book to improve one's nutrition and health.
March 11, 2018
The right amount of science/research for the average person trying to understand healthy eating. I have tried a few of the recipes--they were excellent. Don't think I can commit to this wholly, but it motivates me to up my game nutritionally for long-term health benefits. Great resource book as a starting point.
March 19, 2021
Easy read to give to anyone even remotely interested in vegetarian/vegan lifestyles. It hits the best facts and highlights the most important knowledge, and is filled with real stories of transformation. And it finishes with a meal plan and recipes. You get so much out of this book in only a couple hundred pages. I keep it in my kitchen and frequent the recipe section!
January 30, 2025
This is a fantastic book for anyone who is considering adopting a Whole Foods plant-based diet. Scientific evidence for the health benefits as well as the environmental impact, and of course animal welfare. We cannot continue with the current model. It is killing us and the planet, not to mention all the animals.
January 31, 2022
This book could be half of what it is. The summary is to eat 90% plant based food + 5% animal food and that is secret to your healthy life. Additional main note this that food shouldn't be processed, if it is - least processed food should be chosen to eat.
March 23, 2018
A compilation of all the different plant-based approaches by leading doctors. It felt a bit like a long ad for the Whole Foods chain.
June 18, 2018
i received it from good reads and it was an excellent read. very imformative
March 27, 2020
Good start for everyone who is looking for a plant-based lifestyle!
October 6, 2020
Really interesting and educational book. Inspirational words.
Displaying 1 - 30 of 66 reviews