We invite you to join us in our mission of embracing healthier living through education, inspiration and empowerment. You are a part of the universe, so act like it - with confidence, grace and integrity.
Share your stories, passions and delicious recipes with our community; together we can revolutionize the way people think about healthy eating. All contributions are welcome - just email us at [email protected]!
Frequently Asked Questions
What are some of the best sources for protein on a plant based diet?
Some excellent sources of protein on a plant-based diet include legumes such as beans, lentils, and chickpeas; soy products like tofu and tempeh; grains such as quinoa and teff; nuts such as almonds, walnuts, and cashews; seeds such as pumpkin and sunflower; and green leafy vegetables like spinach, kale, broccoli, and Brussels sprouts. Many plant-based protein sources provide fiber along with essential micronutrients, such as vitamins or minerals. The addition of omega-3 fatty acids from flaxseeds or chia seeds to a plant-based diet can help to balance nutrient levels.
What other protein sources can I use instead of meat?
Protein is an integral part of a healthy diet. Both animal- and vegetable-based sources can provide protein. You can find plant-based protein in legumes, nuts, seeds, grains and beans. The high amount of antioxidants in many fruits or vegetables can have anti-inflammatory effects. Oat and almond milk, two dairy substitutes that are fortified, provide a plant-based alternative to cow’s milk. Pumpkin seeds and nutritional yeast, which are both plant-based alternatives to cow's milk, can add a cheesy flavor while also providing more micronutrients that their animal-based counterparts. Many vegan protein powders that can be used in smoothies and shakes can provide additional nutrition, without the need to consume animal products.
Is a plant-based diet harmful?
Although many people have seen health benefits from a plant-based diet in the past, it is important to understand that any diet can be dangerous if it is not properly managed or with the help of a professional. People who are transitioning to a plant based diet should be careful about their vitamin and mineral intake. Negative health effects can be caused by eating a poor diet that does not include replacements for these nutrients. Living a vegan or plant-based lifestyle could also mean you cut out dairy and eggs. This can cause muscle damage. Plant-based diets should be adjusted to meet individual needs. If necessary, a nutritionist or doctor can be consulted.
Statistics
- A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)
- According to research published, going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)
External Links
[TAG56]
[TAG59]
[TAG61]
- Effects from Plant-Based Diets upon Weight Status: A Systematic Analysis - PMC
- For healthcare professionals, plant-based nutrition: Implementing diet as a primary mode of treatment and prevention of chronic diseases - PMC
[TAG64]
- PubMed: Long-term study of type 2 diabetes and the effects on beta-cell function - PubMed
- A Plant-Based Dietary Intervention Improves Beta-Cell Function and Insulin Resistance in Overweight Adults: A 16-Week Randomized Clinical Trial - PubMed
How To
How do I make sure I get enough protein from a plant based diet?
It is possible to ensure you get enough plant-based protein with the right combination. Vegetables like legumes, nuts seeds, tempeh (and tofu), are all great sources of plant-based proteins. Regularly incorporating these foods into your meals will ensure you meet your daily requirements. To optimize nutrient intake while following a vegan diet, consider superfoods like spinach, goji berries, and chia seeds packed with vitamins and minerals.
You can eat plant-based proteins throughout the day. It is also beneficial to supplement a vegan's diet with other protein sources. Look for products such as plant-based protein powders and nut butters. These products can be mixed into smoothies or other recipes. Finally, if you feel like you're not getting enough protein from food sources alone, opt for high-quality supplements: pills, capsules, or tablets that efficiently contain the required amount of protein.
People who are vegan can make conscious efforts to incorporate plant-based protein into their meals in a variety of ways. This will help them quickly reach their daily recommended nutrients. Planning is key!
Resources:
 |
[TAG67]Full Episode coming soon... |
 |
[TAG68]Interview with Dr. Caldwell Esselstyn Reversing Heart Disease with Plant based Diet |
 |
[TAG69]Chili using walnuts, this was amazing!! FOLLOW ME: IG: @Natural_veganchef |
 |
[TAG70]Everyone Can Do This! Visit For more info on the VeganStrong team visit and Subscribe to their channels here: @veganstrongteam4935 @plantbuilt |
|
[TAG71]In this video, I show exactly how I make a delicious raw cruciferous salad, compliant with Dr. Brooke Goldner Goodbye Lupus protocol, in addition to a RAW |
 |
[TAG72]For episode 7 we sat down with Four-Time NBA Champion and Wellness Master John Salley. John breaks down a lot of info in this episode for both vegans and |
 |
[TAG73]No one food can reduce your risk for cancer, but there is an overall diet that can. Learn what it means to eat a plant-based diet and see all the ways it can |
|
[TAG74]The Veganuary Story! Founders Matthew Glover and Jane Land look back over 10 years of Veganuary, with team members and celebrity ambassadors including |
|
[TAG75]Nutritionist & podcast host Simon Hill joins Rich to bust diet myths & prove why a plant-based diet is optimal for human and planetary health. To peruse the |
 |
[TAG76]If there were ever a creamy potato dish worth making, it is this one. It’s similar to scalloped potatoes, but better, in my opinion. It comes together…The post |
 |
[TAG77]GET MY FREE INSTANT POT COOKBOOK: MY LATEST BESTSELLING BOOK: --------------------------------------------------------------------------------- […] |
|
[TAG78]Find out who our judges selected as this year's winners, finalists and commended entries. Watch the full winners ceremony live stream on our social media |
 |
[TAG79]Can we talk about how beautiful those rainbow carrots are?! You are looking good today, carrots. This stunning roasted carrot dish features warm whole grains, |
 |
[TAG80]Following a plant-based diet (think vegan, vegetarian, or even flexitarian) is associated with a bevy of potential health benefits. That includes a lower risk |
 |
[TAG81]Somehow, November is here and it already feels like winter outside. Grace went trick or treating for the first time yesterday in her Minnie Mouse costume. |
 |
[TAG82]Have you tried a ranch water cocktail? If not, let me introduce you! Essentially a tall tequila soda with extra lime, the ranch water is more than…The post |
 |
[TAG83]Make this spinach salad recipe to serve with your favorite main dishes! This fresh spinach salad features seasonal fruit, creamy goat cheese, toasted pecans, |
 |
[TAG84]Appe Recipe | Paddu (Traditional Recipe)It is true that the versatility of a rice-lentil batter, typical of South Indian cuisine, can be used to create a |
 |
[TAG85]Creamy and fluffy olive oil mashed potatoes are naturally vegan and perfect as a dairy-free side dish. No milk is needed in this flavourful mash with roasted |
 |
[TAG86]Instant Pot Rice Pudding RecipeCreamy, cozy, and super comforting, this recipe for old-fashioned Rice Pudding is made in a jiffy using the Instant Pot. With |
 |
[TAG87]... |
 |
[TAG88]Fruit Biscuits (Tutti Frutti Cookies)I’m going to give you a few reasons as to why you should make cookies – they are versatile, customizable, a perfect snack |
 |
[TAG89]Chutney Sandwich RecipeGot the ingredients for a delish green chutney and some bread slices at home? How about you bring them together and make this super |
 |
[TAG90]Veg Puff Recipe | Indian Curry PuffA lot has been said, in fact argued, on how there’s a difference of skills required for baking versus simple cooking. I |
 |
[TAG91]Ready within an hour, this sweet potato kale salad with crispy chickpeas and pickled red...The post Kale Sweet Potato Salad with Crispy Chickpeas, Pickled Red |
 |
[TAG92]Who doesn't love a good brownie? They're chocolatey, gooey, and always hit the spot. But have you ever tried tahini brownies? It may sound a bit unconventional, |
|
[TAG93]This coffee smoothie recipe is perfect for busy mornings. You know those days when you have time to make a cup of coffee or a healthy breakfast…but not both? |
 |
[TAG94]Choosing more plant-based foods can help you eat a healthier diet. A Heart & Stroke dietitian explains how. |
|
[TAG95]I’ll never forget the first time I tried falafel. Stuffed into pita bread with fresh herbs, crisp veggies, and a big slather of hummus, it was crispy, rich, |
 |
[TAG96]These Caramel Apple Empanadas are the ultimate Fall treat! Fresh apples, cinnamon-sugar, and caramel are all wrapped up in a flaky pie crust for a totally |
|
[TAG97]Find over 15 vegan butternut squash recipes in this roundup with options ranging from soup, rich pasta, healthy bowls, roasts, salads & more!The post 15 Vegan |
 |
[TAG98]If you're looking for a tasty and healthy breakfast or snack, these banana cranberry muffins are the perfect choice. They're packed with fresh bananas and |
 |
[TAG99]These stuffed peppers deserve a spot in your dinner rotation! They’re the perfect combination of comforting and fresh, filled with a delicious blend of rice |
 |
[TAG100]If you're looking for a tasty and healthy breakfast or snack, these banana cranberry muffins are the perfect choice. They're packed with fresh bananas and |
 |
[TAG101]One of the most powerful steps you can take to improve your health is to move to a plant-based diet. We have everything you need to know to get started here |
|
[TAG102]This keto cauliflower mac and cheese is not only a culinary delight, but also a perfect choice for those following a low-carb diet. Imagine the cauliflower |
 |
[TAG103]Roasted vegan butternut squash soup with apples and pecans is creamy and silky without coconut milk! Ginger, garlic & chili makes it so tastyThe post Roasted |
 |
[TAG104]Effortlessly organize your kitchen with these Kitchen Labels Template! Personalized and editable container jar labels for spices and pantry items. Instant |
 |
[TAG105]This mango smoothie recipe is like sunshine in a glass! It’s cool and creamy, with a sweet, tangy tropical flavor and the cheeriest color around. It tastes |
 |
[TAG106]Good healthy lunch ideas are like gold. In the middle of a busy work day, lunch is the longest break I take. It’s a time to reset, relax, and re-energize to |
 |
[TAG107]This warm spiced and clumpy apple cinnamon granola is slow-baked with maple syrup, coconut oil, almond butter, pecans & crunchy apple chips.The post Clumpy |
 |
[TAG108]Whether you’re considering eating less meat or giving it up entirely. |
|
[TAG109]Apple pancakes: two words that evoke memories of home and comforting aromas. Imagine pieces of caramelized apples dressed over warm fluffy pancakes, ready to |
|
[TAG110]Explore these actionable tips on what helps with digestion and learn how to enhance gut health and promote overall well-being. Digestion is a fundamental |
 |
[TAG111]Looking for guidance on how to make the transition to vegetarian? This article offers invaluable tips to guide you through a smooth and fulfilling shift So, |
 |
[TAG112]Sun-kissed tomatoes and a crusty baguette pair up for some magic in this simple Panzanella Salad. It's quick, easy, and packed with Italian inspired flavor - |
|
[TAG113]Craving a warm cinnamon roll, but don't have hours to spend in the kitchen? Enter this Vegan Cinnamon Roll in a Mug. You can whip up a warm, gooey cinnamon bun |
 |
[TAG114]Are you looking for a delicious and healthy vegan dinner idea? Look no further than this vegan zucchini lasagna. It's light, healthy, and bursting with flavor |
 |
[TAG115]Columbia and NYP nutritionist Sabrina Toledano explains the benefits of a plant-based diet and how to get started. |
 |
[TAG116]Get ready to experience the magic of vegan apple honey! It’s a vegan friendly alternative to traditional honey that’s simple, delicious, and easy to make with |
 |
[TAG117]These Chipotle black bean burgers are my new favorite vegan burger. They are a meatless burger made with black beans, diced onions, carrots, celery, and |
 |
[TAG118]If you are new to plant based eating or looking for a new recipe to try out, give this vegan walnut taco meat for your next dinner. This walnut taco meat is |
 |
[TAG119]Hint: Your energy levels, gut microbiome, and environmental impact all win big. |
