Whole-Foods, Plant-Based Diet — A Beginner's Guide

Last updated on September 13, 2021 at 06:48 pm

We created this Plant-Based Diet Beginner’s Guide as Plant-based diets are exploding in popularity as a result of the ever-evolving discoveries of health, environmental, financial, and ethical benefits of plant-based eating. The success of whole-food, plant-based diets comes from choosing plant foods in their natural form to maximize health benefits.

What Is a Plant-Based Diet?

A plant-based diet has not officially been defined, but for the most part, it is the consumption of foods mostly or entirely derived from plants. Some people and groups use the term plant-based diet interchangeably with both vegan and vegetarian diets.

In the case of this article, a plant-based diet describes a diet involving eating more plant foods and moving away from processed and animal foods (including dairy and eggs).

Foods that make up a key part of a plant-based diet include vegetables, fruits, beans, lentils, chickpeas, nuts, seeds, and grains. Animal products including meat and dairy tend to take a back-seat if they are included at all.

There are several different ways in which people eat plant-based diets. Some of the more commonly identified types include:

Vegetarian – excludes all meat, chicken, and seafood
Vegan – excludes all animal products
Pescatarian – vegetarian but includes seafood
Lacto-vegetarian – vegetarian and excludes eggs
Flexitarians – vegetarian but sometimes includes meat/chicken/fish

To people of different cultures and environments, a plant-based diet will mean different things. There are no official rules on how to follow one, and what works for one person won’t necessarily be the same as what works for someone else.

Though plant-based diets are recommended for many health benefits, they are not always healthy. A focus on healthy heart foods like whole grains, vegetable oils, nuts, seeds, fruits, vegetables, and legumes will see greater benefits than alternatives such as juices, chips, refined grains, and candy.

What Are Whole Foods?

Whole foods are foods close to their natural state. These foods have undergone small amounts of processing before being sold and generally don’t have a lot of chemicals like preservatives, flavorings, stabilizers, or other additives.

For example, corn on the cob is a food in its natural form, whereas corn flakes are processed. Rolled oats in their natural form are whole foods but when found in products like granola bars and cereals, they have to have undergone more processing.

Selecting whole foods is important if you want to follow a nutritious diet. They are rich in vitamins, minerals, and fiber which are essential to keep your body fueled to perform at its best.

Tips for buying whole foods

Aim for products with a shorter ingredient list.
Choose products with ingredients you can recognize.
Check the percentage of the ingredients in the product.

Here is a special tip for you which we wanted to include in our Plant-Based Diet Beginner’s Guide: Imagine you are looking to buy beetroot hummus. Hummus is made from chickpeas, so you want chickpeas to be the first ingredient on the list. Chickpeas should also make up 50% or more of the product. You would then want to find that beetroot is the second main ingredient. If the hummus only has 5% beetroot, you might wonder what else was in the hummus that shouldn’t be there.

Why Should You Follow a Whole-Foods, Plant-Based Diet?

A whole-foods, plant-based (WFPB) diet supports the selection of predominantly plant-based foods in their natural form and limits the selection of animal products.

Though not all plant-based foods are good for your health, compared with other plant-based diets, studies have shown choosing healthier whole-foods is associated with a lower risk of coronary artery disease alongside many other health benefits (1).

Choosing to adopt a whole-foods, plant-based diet doesn’t mean you have to give up your favorite meats, cheeses, or chocolates for good either. Its focus is an overall lifestyle approach to dieting as opposed to strict rules.

A study was carried out comparing the effect of different types of plant-based diets on heart health (2). It was found the diet containing healthier foods had a substantial reduction in heart disease risk than the less healthy options.

The number of reasons to follow a plant-based diet is continuing to grow as more and more studies on plant-based diets are done.

Benefits of a Plant-Based Diet, based on Science

To list off a few benefits, plant-based diets have been associated with:

Supporting weight management (3)
Lowering the risk of death from heart disease (4)
Reducing the need to take certain medications (5)
Decreasing blood pressure (6)
Improving blood lipid levels (7)
Improving blood glucose levels (8)
Potentially reversing of type 2 diabetes (9)
Potentially reversing of coronary artery disease (10)
Reducing cancer risk (11).

In general, a whole-food, plant-based diet is higher in fiber, which helps you to feel full longer and supports weight management. The increased consumption of fruit and vegetables will typically offset higher-calorie foods also helping to bring overall calorie consumption throughout the day down.

Research suggests lower body weights associated with whole-food, plant-based eating will also contribute to a lower risk of heart disease by addressing the prevalence of obesity and type 2 diabetes (12).

Depending on the foods you select, a whole-food, plant-based diet is lower in saturated fat. The increase in fiber and lower levels of saturated fat helps to reduce levels of cholesterol, which contributes to heart disease prevention.

Plants also contain compounds called phytosterols, which are similar in build to the cholesterol found in animals, but they have the opposite effect. They decrease the absorption of cholesterol and reduce the levels of fats floating around in the blood.

Besides cholesterol levels, blood pressures also contribute to heart disease risk. A diet high in fruits and vegetables is likely to contain higher levels of potassium, which helps lower sodium levels and therefore reduces blood pressure.

Additionally, a whole-food, plant-based diet does not include packaged foods, which are the main dietary source of salt. A reduction in packaged foods decreases sodium levels and reduces blood pressure.

If that’s not enough to swing you in favor of whole-food, plant-based diets then consider their environmental impact as well. Studies suggest they use fewer resources and creating less damage to the environment (13). A plant-based diet may be one of the most effective actions an individual can take in fighting climate change and since the topic is so complex we created this Plant-Based Diet Beginner’s Guide t walk you through the key areas to look at.

What Should You Eat on a Whole-Food, Plant-Based Diet?

One of the key aspects to make sure your whole-food, plant-based diet is successful is including a well-balanced variety of foods. The majority of WFPB diets contain all the essential nutrients your body needs to thrive, though like any diet, what you are eating requires some consideration.

Remember this too: a whole-food, plant-based diet is not an all-or-nothing approach to eating. It does not have strict rules to abide by, but rather is a general approach to eating that should be tailored to what works for you.

A general rule of thumb when it comes to following a whole-food, plant-based diet is:

Fill ½ of your plate with colorful vegetables.
Fill ¼ of your plate with plant-based protein foods.
Fill ¼ of your plate with ‘starchy vegetables’ and whole grains.

Starchy vegetables include potatoes, yams, corn, and sweet potatoes.

Foods to Eat

Fruits and Vegetables

Vegetables and fruits are a key part of WFPB diets and should not be limited. The good news is they don’t have to cost an arm or leg either. Frozen and canned fruits and vegetables in natural syrups are perfectly adequate and retain their nutritional value.

New food products like frozen cauliflower and broccoli rice and pumpkin noodles are making purchasing off-season vegetables even more affordable.

Keeping a colorful rainbow of vegetables is a good way to check that you’re getting a range of vitamins and minerals. Aiming to include dark leafy greens like kale, bok choy, lettuce, broccoli, and spinach is important as these provide essential vitamins and minerals.

Whole Grains

Whole grains include foods like quinoa, oats, brown rice, millet, buckwheat, and barley. Grains contain sources of zinc, iron, and protein. Soaking and cooking your grains before eating them helps to make these nutrients more available for your body to use.

If you think in terms of a plate, it is recommended whole grains and/or starchy vegetables such as sweet potatoes or potatoes take up around ¼ of the plate. Grains provide energy and fiber to keep you sustained as you go about your day.

Legumes

Legumes are the umbrella term given to foods like chickpeas, beans, peas, lentils, and soy. In a WFPB diet, legumes are one of the primary sources of protein.

Proteins are made up of small building blocks called amino acids, and legumes contain a good source of one amino acid called lysine. This amino acid is hard to find in other foods that are included in a plant-based diet. Legumes also contain fiber, calcium, iron, zinc, and selenium.

Nuts

Walnuts, pistachios, cashews, and almonds are some of the most important nuts to include. They are a powerhouse of essential fatty acids, protein, fiber, and vitamin E. To optimize health-promoting benefits, 30g to 60g of nuts a day is all that is required. This could be 20 almonds, 10 brazil nuts, 15 cashews, 10 walnuts, or 20 hazelnuts.

Seeds

Seeds are a very easy way to bump up the nutritional value of a meal. Some common seeds include pumpkin, hemp, chia, flax, and sunflower.

Recipes for desserts and plant-based baking are constantly being published which evolve around seeds. Seed-based treats, chia-seed puddings, and substituting eggs in baking with flax eggs are among some of the newly published recipes. These recipes offer great ways to incorporate more seeds into your diet.

Plant-Based Milk

Plant-based milk is often fortified with certain nutrients that may run on the lower side in a WFPB diet. If you aren’t consuming eggs or dairy, fortified plant-based milk can provide a consistent and reliable source of vitamin D, calcium, and vitamin B12.

Foods to Avoid

There are also certain foods you want to avoid when following a whole-food, plant-based diet.

Animal Products

Consuming animal products has been associated with higher intakes of saturated fats and dietary cholesterol. Animal products in the form of processed meat such as ham, bacon, salami, and sausage are the main culprits contributing to saturated fat.

Though you need some saturated fat in your diet, it should be consumed in small amounts as it can increase a type of cholesterol in the body called LDL cholesterol.

LDL is known as the bad type of cholesterol because if levels of LDL cholesterol are too high, it can block blood vessels causing heart attacks or strokes.

Processed Foods

Processed food contains trans fats and significantly increases the risk of cardiovascular disease. Potato chips, granola bars, muffins, and baked goods often contain hidden sources of fats, salts, and added sugars.

Artificial Sweeteners

Artificial sweeteners are often advertised as a way to control your weight, but the majority of sweeteners are not a part of the whole-food approach to eating. Artificial sweeteners can increase cravings for sugar, making weight management more difficult.

Refined Grains

It’s best to avoid refined grains such as white bread, white pasta, white rice, bagels, corn-flakes, and rice crackers. They are more processed and less nutritious compared to other options.

Important Nutrients for a Plant-Based Diet

The Academy of Nutrition and Dietetics states, “appropriately planned vegetarian, including vegan, diets are healthful [and] nutritionally adequate.”

They state these diets are appropriate regardless of your state of life, including pregnancy, lactation, infancy, childhood, adolescence, adulthood, and older adulthood.

Even athletes can benefit from a WFPB diet. All nutrients, except for Vitamin D (which comes from sunlight) and vitamin B12 can be found in plant-based foods.

Appropriate planning is fundamental to ensure all nutrient requirements are being met, particularly when it comes to vitamin D, vitamin B12, protein, omega-3 fatty acids, calcium, iron, zinc, and iodine.

Vitamin D

Vitamin D has an important part to play in bone health, immune health, and how the nerves and muscles function.

Vitamin D is found in eggs, fish, cheese, and yogurt. Plant-based eaters are therefore at higher risk of deficiency, although some fortified products do exist.

Mushrooms that have been grown in the light are one possible vitamin D source alongside fortified cereal, plant-based milk, and orange juice. Alternatively, those consuming little to none of the listed sources must rely on exposure to sunlight or consider supplementation.

Vitamin B12

B12 is an essential nutrient required to make blood cells and for the nervous system to develop. Vitamin B12 is synthesized by bacteria, fungi, and organisms. When animals eat, they take in these organisms which is why B12 is found only in animal products.

If you are choosing a stricter plant-based diet such as a vegetarian or vegan diet, you will need to include a decent source of vitamin B12 in your supplements through either supplements or fortified foods.

Fortified foods including selected plant milk types, soy products, cereals, and nutritional yeasts. Check the labels of the products you buy to ensure they are fortified with vitamin B12 because this can vary between brands.

According to the Vegetarian Nutrition Dietetic Practice Group new recommendations are to consume 4.0μg/day in adults, 4.5μg/day during pregnancy, and 5.0μg/ day while breastfeeding (14).

Without vitamin B12, an individual may develop megaloblastic anemia, which causes fatigue, memory loss, and general disorientation alongside some other symptoms. Those refraining from consuming any animal products, on stricter whole-food, plant-based diets, are at the highest risk of deficiency.

The Vegetarian Nutrition Dietetic Practice Group recommends anyone eating vegetarian or vegan diets should ask their doctor to check for their vitamin B12 levels (15).

Protein

Protein is an important nutrient when it comes to preserving and building muscles, recovery, growth, and supporting the immune system. Studies show it also helps to make you feel full which has been linked to weight loss and weight maintenance (16).

Meat, chicken, and dairy products are some of the primary protein sources in a typical Western diet, but there is no shortage of protein sources in a WFPB diet.

It’s important to be aware of which foods contain protein, so you can include these in every meal.

Good whole-food sources of protein include legumes (particularly lentils, beans, chickpeas, and peas), tofu, nuts (almonds, pistachios, cashews), grains (quinoa, wheat, rice), and seeds (pumpkin, flax, sunflower). Small amounts of protein are also found in vegetables like peas and spinach.

Protein is made up of little building blocks called amino acids. There are 20 different types of amino acids. 11 of these can be made in the body can, and nine of them must be consumed through your diet.

Previously, it was thought that plant-based foods do not contain all the essential acids, but it is now known that “plant proteins alone can provide enough of the essential and non-essential amino acids” (American Heart Association). The key is to consume a mixture of different types of plant proteins throughout the day.

If you are concerned about your protein intake, various products are available that support a plant-based diet including pea protein, hemp protein, soy protein, and brown-rice protein.

Animal vs. Plant-Based Protein

Plant protein has historically received a bad rap for being low-quality when compared with animal proteins. Yet it is now known that it is possible to meet your protein requirements and grow healthy, lean muscle while consuming exclusively plant protein.

The Academy of Nutrition and Dietetics claims, “vegetarian diets that include a variety of plant products provide the same protein quality as diets that include meat.”

The quality of a protein is based on how easily the protein is digested and how many different amino acids (protein building blocks) the protein contains. Generally speaking, animal proteins like cow’s milk is digested easier than plant-proteins found in black beans and chickpeas. How easily the protein is digested is often based on how processed the food is. The less processed the food is, the less digestible the protein.

For those wanting to follow a whole-foods, plant-based diet this doesn’t exactly work to your favor as you aim to minimize processed foods. As a result, protein requirements are about 10-20% higher for plant-based eaters. Fortunately, most people following a well-balanced, plant-based diet will consume all of their protein requirements without much extra effort.

Calcium

Calcium plays an important role in many different body processes. For example, it impacts bone strength. For those choosing to consume dairy products, calcium intake does not require close monitoring.

For others, foods like tofu, fortified plant-based milk, leafy greens, butternut squash, beans, almonds, and oranges all contribute sources of calcium.

The amount of calcium you can utilize from the food you eat depends on age, compounds in food called phytates, which decrease absorption, and compounds in food called oxalates, which increase absorption.

Phytates are found in nuts, seeds, grains, beans, and wheat, all of which are still very important food sources in a plant-based diet. Soaking these foods before eating them will help also remove some of the phytates and improve calcium absorption.

Foods like spinach, broccoli, parsley, leeks, berries contain oxalates, which help to improve absorption.

Omega-3 Fatty Acids

Normally found in fish, omega-3 fatty acids DHA and EPA need to come from other sources in plant-based diets. Omega-3 fatty acids cannot be made by the human body, so they must be consumed through certain foods.

They have an important role in supporting healthy brain development, healthy eyes, mood, and heart health. Flaxseeds, hemp seeds, chia seeds, soy-based products, dark green leafy vegetables, and walnuts all contain omega-3 fatty acids. Adding these foods as a topper to cereals, salads, and smoothies is a great way to include them in your diet.

Iron

“Iron-deficiency is rare, even in individuals who follow a plant-based diet” (American Dietetic Association).

Despite it being one of the most common nutrient deficiencies, iron deficiency is still rare. It is more prone to affect women of childbearing age, who are pregnant, lactating, or teenage girls, infants, children, or anyone with chronic bleeding or a malabsorption disorder. In that case you can use iron supplements to help boost your iron levels.

Iron is essential for the transport of oxygen throughout the body. There are two types of iron; heme iron is found in animal products and non-heme iron is found in plant sources. Non-heme iron is not as well absorbed as heme iron, so people on stricter plant-based diets are suggested to have 1.8 times their usual dietary recommendation (17).

Iron-rich foods in a plant-based diet include nori (seaweed), soaked beans, grains and seeds, lentils, tempeh, dark leafy green vegetables, and fortified cereals and bread.

Iron absorption is improved by the consumption of vitamin C, so consuming kiwi, orange juice, capsicum, berries, and kale can improve absorption.

However, drinking tea can have an anti-absorption effect due to compounds called tannins. So it is recommended you wait 30 minutes to one hour after eating before you enjoy your cup of tea.

Zinc

Zinc plays an important role in supporting a healthy immune system, the development of children, and healthy mental alertness levels. Like with calcium, phytates affect the amount of zinc that is absorbed from the foods you consume. If you can’t get them through food due to illness for example, you can temporarily supplement zinc until you can cook again.

Some ways to improve zinc absorption include:

Soaking beans and grains and seeds
Using products that rise, e.g. sourdough bread
Selecting fermented soy foods such as tofu and miso
Heating food thoroughly

How to Start a Whole Foods, Plant-Based Diet

It’s okay to feel overwhelmed as you contemplate making a transition to a WFPB way of eating. For many people, meat has been a central ingredient in their diet for as long as they can remember.

It can be challenging changing the way you eat, so we have compiled a list of top tips to help your transition to a plant-based approach to eating.

Here are our 7 top tips for our Plant-Based Diet Beginner’s Guide

1. Start Slow and Steady

You don’t have to drop all your favorite foods and undergo a drastic lifestyle change to adopt a whole-food, plant-based diet. A WFPB diet is highly recommended as a holistic approach to eating that you can slowly roll out over a sustained period.

If you typically have meat at every meal, maybe your first change can be simply swapping out meat at one meal a week. Maybe, you start by adding Meatless Mondays to your schedule, and on Meatless Mondays you substitute meat and experiment with other delicious foods.

2. Eat More of the Plant-Based Foods You Enjoy

If you take a step back and look at the foods you are already eating, there are likely a lot of plant-based foods involved. Do you like fruit crumbles? What about nut butter sandwiches? Do you like vegetable stir-fries or vegetable soups?

Increasing the frequency of these foods, and then incorporating more fruit and vegetables into your meals and snacks can be a familiar place to start.

3. Substitute what You Take Out

To ensure you aren’t missing out on any food groups, particularly protein, it’s important to replace whichever ingredient is coming out of a meal with an alternative that has a similar nutrient profile. Here are some examples:

Substitute chicken in curry for chickpeas, tofu, or lentils.
Make Bolognese with lentils instead of mince.
Try different varieties of plant-milks instead of cow’s milk.
Try substituting cheese with nutritional yeast.

Check out the foods listed under the protein section of this guide if you need a helpful reminder of important protein sources that may need substitution.

4. Don’t Remove all of Your Favorite Foods at Once

If you love pizza, chocolate, or a leg of lamb, don’t feel you need to say goodbye to everything at once. The most sustainable changes come with time.

Start with removing the food you don’t eat often; this will be the easiest to let go. From there, you can work your way toward removing other foods. It won’t take long until you kick the cravings, and you no longer feel like you’re missing out.

5. Be Prepared

When it comes to WFPB diets, a little planning will go a long way in preventing you from falling back into old habits. Stock your pantry, fridge, and freezer with some healthy plant-based options, so you don’t find yourself tempted by treats that don’t align with your goals.

Find some whole-food, plant-based recipes, or treat yourself to a new plant-based cookbook and set aside the time to find some recipes that align with your cooking style and taste buds.

6. Do Your Homework

Loads of new meatless food products that appeal to even the keenest meat-eaters are being brought into the market. Spend some time browsing the supermarket and exploring some of the options available to make meatless meals.

More and more plant-based cookbooks, podcasts, and documentaries are offering some great tips on plant-based cooking, new products, and developing research.

7. Connect

With the growing popularity of plant-based diets, there are so many platforms you can use to seek inspiration from other plant-based eaters. Blogs, food forums, Instagram hashtags, and community pages are excellent ways to reach out.

Can Athletes Follow a Whole-Food, Plant-Based Diet?

Though the research is still relatively limited in the domain of athletes and plant-based diets, vegetarian diets have not been shown to impede athletic performance (18). Plant-based proteins are more than able to meet the requirements of an athlete, and they have been shown to provide just as much muscle growth as animal-based proteins as long as they are consumed in adequate amounts and from varied sources.

The Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine all agree that plant-based athletes may need the advice and education of a registered health professional, such a dietitian or sports nutritionist.

Frequent snacks and the consumption of high-energy foods including plant oils, nut butter, dried fruit, nuts, seeds, avocados, and smoothies are recommended for plant-based athletes who may be struggling to meet their energy requirements.

Are Whole-Food, Plant-Based Diets Suitable While Pregnant?

In general, well-planned plant-based diets that contain dairy products or eggs can meet the requirements for energy and nutrients during pregnancy. Vitamin B12 is essential during pregnancy, so pregnant women need a daily reliable source which may include milk, milk products, eggs, fortified soymilk, or meat analogs.

All women during pregnancy need additional iron, but the needs of vegetarians increase even more so. Iron supplements are recommended to all women during pregnancy, particularly for vegetarians.

How Do I Tell My Parents I Want to Go Plant-Based?

Breaking the news to your parents that you want to quit eating animals can be tough if you still live at home. Teenagers are one of the leading age-groups in the plant-based movement, often driven by environmental and ethical concerns.

Plant-based diets are appropriate for teenagers, but the reality is this age group often relies on their parents for food. It can take a while to work up the courage to break the news, especially to families who are big meat-eaters.

Do your research and make a point of telling your parents the reasons you want to switch to plant-based eating. You may need to offer to cook for yourself or cook some meals for the whole family.

Try to make the conversation about you, rather than trying to convert your family as well (although this could be a good long-term goal). Make winning your parents over a fun challenge by cooking them delicious plant-based foods you know they will love too.

Whole-Food, Plant-Based Diet Meal Ideas

Breakfast

Whole-grain cereal + plant-based milk + fresh fruit
Porridge + plant-based milk + berries + tablespoon of chia seeds or ground flax seeds
Whole-grain toast with nut butter, or avocado, or baked beans, or tomatoes and vegemite, or tomatoes, mushroom, and avocado
French toast with soy/coconut yogurt and fresh fruit
Smoothie made with fresh or frozen fruit + soy/coconut yogurt + spinach/kale
Omelet with spinach and mushrooms
Tofu scramble

Lunch

Whole-grain sandwich bread + vegetables (lettuce, cucumber, spinach) + avocado + tomato + hummus
Whole-grain wrap + beans + salad or leftover roast veggies
Vegetable and lentil soup
Vegetable burger + salad + wholegrain roll
Brown rice vegetable sushi
Greens (lettuce/spinach/arugula) + sweet potato/pumpkin + tomatoes + seeds
Pasta salad with vegetables
Quinoa salad + fresh or roast vegetables
Baked potato with beans + avocado

Dinner

Quesadillas with beans, corn + guacamole
Black bean tacos with guacamole
Bean-based soups
Vegetable stir-fry with tofu
Tempeh + vegetable stir-fry + cashews + brown rice
Falafel with toasted pita bread and green salad
Pasta with tomato-based sauce + vegetables + lentils
Quinoa salad
Chickpea + vegetable curry + brown rice
Cauliflower tabbouleh with bulgur wheat
Vegetable pizzas with a whole grain wrap for base + assortment of toppings including zucchini, eggplant, peppers, tomatoes, spinach, mushrooms
Minestrone
Slow-cooked vegetable casserole + potatoes
Ratatouille
Egg frittata + pumpkin + zucchini + peppers
Lentil Dahl
Burgers made with lentil, chickpea, bean, or mushroom patty (store brought or home-made)
Lentil shepherd’s pie

Snacks

Hummus and raw vegetable sticks
Fruit salad
Fresh fruit
Fruit-based smoothie (banana, ice, frozen berries, plant-based milk, chia seeds)
Pre-cut vegetables
Fruit toast
Trail mix
Soy or coconut yogurt
Crackers with avocado, salsa, or hummus

Eating Out

The good news is that with the increasing popularity of the plant-based movement, eating out is becoming a lot easier for those following a plant-based diet.

Your favorite restaurants and fast-food places are offering different types of burger patties, new curry creations, and delicious raw-food baking treats. These creations make it easier to stay on track with your whole-food, plant-based diet while still enjoying the social aspects and delicacies that come with eating out.

The Bottom Line

You don’t need to cut all the foods you love from your diet to start following a whole-food, plant-based diet. A focus on eating more plants and fewer animal products is a step in the right direction to a wealth of health benefits for you and your family.

Remember to start with baby-steps, swap out the chicken for tofu, white rice for brown rice, to make small but sustainable changes. Reducing the portion size or frequency of animal products also makes a great place to start. Each individual will go on their journey to find a whole-food, plant-based diet that is right for them.

Also, consider the environmental factor. The world faces the challenge to provide sustainable sources of protein for everyone. You can have a say in the impact you want to make on your environment and health every day by striving to follow a whole-food, plant-based diet.

And if in addition to making positive choices for the environment you also want to experience positive change for you, we invite you to our weight-loss plan that will teach you more about nutrition, show you 200+ healthy recipes and provides a step by step guide towards a lighter and healthier you.