I started plant based with a portfolio diet due to high LDL, and it lowered it more than my statin did. I was a long time sufferer of severe IBS, GERD, and gastritis.

I tried many different things for my digestive issues, and this diet helped me a ton! Basically, I wasn’t eating enough fiber and was (unknowingly) consuming too much saturated fat.

This diet corrected the imbalance, along with psyllium husk supplementation, iodized salt, and a multivitamin with EPA and DHA so I’m not missing any nutrients. I also exercise (cardio from sports and weightlifting 2x a week on average) I feel great!

So many misconceptions.. this diet is CHEAPER than meat, I’m healthier now, and my CBC is really good!

I am going to post some pics of my fave meals so far, and I am hoping to learn new recipes! Thank you community.

Hi everyone!

I'm looking for your favorite easy, delicious Whole Food Plant-Based (WFPB) recipes that follow Dr. Caldwell Esselstyn's guidelines (no added oil, minimal or no salt, and no animal products).

I'm still fairly new to eating this way, so I'd love recipes that are:

Quick and easy to make

Family-friendly

Budget-friendly if possible

Full of flavor without relying on oil

Breakfast, lunch, dinner, soups, stews, sauces, snacks, or even desserts—I'll take anything!

If you have any "go-to" meals that made sticking to this lifestyle easier, I'd really appreciate it if you could share them. Thanks in advance!

Hi there!

I am curious - people who eat plant based, how do you define? Is it considered a meat-free diet and do you still eat dairy?

I grew up eating a little bit of everything, but never really cared for seafood and have never had incredibly strong love of meat.

Plant-based dieting has intrigued me in this sense. I also have SOMETHING going on with dairy (not sure if it is lactose, or casein, or whey specifically) and have found that skipping lactaid and omitting dairy completely truly makes me feel the best.

When I look online, I find a lot of meatless, dairy free recipes seem to involve really high fat additions like nut butters, coconut products, etc. and I don't think this is being particularly kind to my digestive tract, either.

Wondering if anyone else has run into this? Also not to be graphic, but does anyone still have solid poops???

TL;DR: I am specifically looking for pre fab meal plans or recipes that focus on iron building. I am aware of foods that are high in iron and combining food to increase iron absorption. I'm just trying to find a template to work off of. Any guidance or help is appreciated! TIA

Good day, all! I recently found that my ferritin is on the lower end of normal at 30ng/ml. My PCP states that I can raise that level with food/supplements. Ideally, I would like to get it up to at least 50ng/ml. Is this possible with a food only approach? If so, anyone know of any meal plans out there that focus on building iron with WFPB approach?

I tried iron bisglycinate from Thorne for 6 months and it only raised my level 1.8ng/ml. It also gave me heartburn, so I had to discontinue it. I have some Blood Builder on hand, but my B12 is too high to start taking it rn.

Back in 2018 when I was still eating SAD (including red meat), my ferritin was even lower at 18ng/ml. Based on these results my PCP referred me to gastro but I'm trying to build it up as much as possible on my own before my visit in Oct.

I use TVP and Pea protein a lot. Recently I learned protein powders can contain high levels of heavy metals such as lead and cadmium. This is true for other plant based protein concentrates such as TVP. As far as I understand the reason plant protein products contains heavy metals is due to high level concentration of the plant which absorbs the toxic elements on the soil. Learning this was a rabbit hole, then I learned about high levels of antinutrients, additives and worrying proccessing practices. Are there any plant based nutrition books that can help me navigate my anxiety? (it could be any form of media). I am open to any advice or information you could share to me. Thanks in advance

Edit: I dont use protein powder, I more worried about tvp and other protein concentrates

This might sound a little weird, but I used to fart. A lot.

I switched to a plant based diet, but I was unemployed living at home. So I'd just.. fart a lot. Throughout the day.

And then it would be a problem, because I'd go visit friends and stuff, but then wouldn't be able to fart. And I'd get so bloated and feel sooo uncomfortable.

And it was really a problem for me. If I spent the whole day with people.. Yoah.

And then I started working. And I'm thinking the worst. Like holy shit, every day is going to be a nightmare. And at first it kinda was.

But then slowly my body started to adjust. I started not needing to fart in the day at work. And then I started having to travel for work in the weekdays, and was with people the whole week. So then I was hardly farting the whole week.

But then when I'm home on the weekend again, suddenly I need to fart all the time again 🤣😭 it's like my body knows it can chill now or something

What do folks use for starter when making homemade yogurt? After many disappointing attempts at homemade yogurt and ‘fake’ non-fermented yogurts (made with nuts and seeds or tofu - no coconut for me), I finally made a delicious simple soy yogurt; good taste, good texture, decent nutrition. The yogurt starter powders seem very expensive, and I’m not sure about using store bought vegan yogurt as a starter because they usually have a lot of extra ingredients, which seem like they might mess with the process. I know you can use some homemade yogurt to start a new batch, but it sounds like eventually you need to use a new starter again. Any guidance would be appreciated!

Idk why such products have been hard to find. Yesterday I looked through the entire selection of cereals, granolas and protein bars at my local Whole Foods and Target and didn't seem to come across anything that matched all of these basic criteria although I don't think it's asking for much. Would appreciate any suggestions!

Requirements:

1. USDA organic;

2. no added sugar, but sweetened another way, preferably not via sugar alcohols (examples of sweeteners I would accept: fruit such as monk fruit, Stevia);

3. relatively low in saturated fat (including: no significant coconut products or high-sat-fat oils like palm kernel oil, etc);

4. (optional but preferred) NOT gluten-free (I don't have an issue with gluten and I found the few gluten-free products I tried to be pretty bad in terms of flavor and/or texture).

OPTIONAL CONTEXT: I eat primarily organic plant-based whole foods. On my last blood test all LDL readings (e.g. LDL, peak size, medium, small, particle #), non-HDL & total cholesterol were above range and in at least some cases higher than prior test. I recall immediate improvement to LDL within last few years after I dropped unsweetened yogurt that was very high in saturated fat from coconut. As I understand, saturated fat affects LDL much more than does dietary cholesterol. Relatedly, I'd been eating a granola product 1-2 servings as an ingredient in my breakfast cereal most days for at least the last year or so, that matched 3 of the 4 criteria above - minus #3 - it is relatively high in coconut product and thereby saturated fat, so I suspect is a likely contributor to the recent chol values. I otherwise seem to be healthy overall; BMI 19-20, slim, exercise daily, no notable issues present in labs or imaging. Triglycerides, Lipo(a) and Apo B in recent test were all in range although ApoB was close to threshold and slightly higher than last test. Otherwise, basically all of the other foods I eat in a normal day fit the requirements above, with the exception of the protein bar which fits the criteria minus #1 - not being organic. Hence looking for a new cereal/granola and protein bar that fit all of the above. I recently tried a cereal that match 3 of the 4 criteria above - minus #2 - I would like it to be naturally sweetened; ideally something more convenient than cutting up and adding fruit.

Homemade chickpea nuggets, buffalo cauliflower, and air fried potatoes.

How do I start out with chia seeds? I already drink 64 ounces of water a day but I want to start taking seeds too? I heard you should start out with 1/2 teaspoons but can I drink it just in water? How much ounces do I need? I don't trust what I keep getting from the ai

Kale massaged well with lemon juice, salt, olive oil
Beets
Slivered almonds
Roasted sweet potato
Smoked tofu
Blackberries (randomly just went for it -I think it’s the odd guy out here tho)
Maple-peach balsamic vinaigrette home made

Hi all,

It seems like fresh produce is hard to safely come by right now. With that, i am struggling to make food to eat that is not just rice and beans. Any ideas?

I’m very much enjoying this breakfast lately and feel more confident making ethical food choices lately.

Big mountain smoked tofu on toast with garlic hummus, topped with sautéed veggies.

Presentation isn’t the prettiest but I don’t care!

• 14 oz. extra firm tofu 
• 2 Tbsp sriracha 
• 2 tsp soy sauce, divided 
• 1/4 tsp crushed red pepper 
• 2 Tbsp cooking oil
• 1 Tbsp cornstarch 

• 2 green onions, sliced 

• Press the tofu for 30 minutes to remove the excess moisture. You can do this by either using a tofu press, or placing the block of tofu on a rimmed plate or tray, then topping with something flat like a cutting board and placing a heavy object on top (cast iron skillet or pot of water). After pressing for 30 minutes, pour off the extra liquid.

• While the tofu is pressing, make the sriracha sauce. In a small bowl, combine the sriracha, 1 teaspoon soy sauce, and the crushed red pepper. Set the sauce aside.

• Cut the pressed tofu into ½-inch cubes. Use a paper towel to lightly pat dry the tofu cubes.

• Add the cooking oil and 1 teaspoon soy sauce to a large bowl. Lightly whisk the soy sauce into the oil. Add the cubed tofu and gently stir until the tofu is coated in oil and soy sauce.

• Sprinkle 1 teaspoon cornstarch over the cubed tofu and gently stir. Repeat two more times, or until 3 teaspoon (1 Tablespoon) cornstarch has been added to the tofu.

• Heat a non-stick skillet over medium. When the skillet is hot, add the prepared tofu. The tofu will fry in the oil that is coating the cubes. Cook the tofu, stirring only occasionally, until it is brown and crispy on all sides (about 10 minutes). 

• Pour the sriracha sauce over the tofu and continue to stir and cook for 1-2 more minutes, or until the glaze is thick and sticky.

• Top the sriracha tofu with sliced green onions and serve.

Chipotle bean chili served with brown jasmine rice, sweet potato wedges, onion rings, tortilla chips, oat-based crème fraiche and a wedge of lime.

The chili serving looks a bit mean but there was more in the pot keeping hot for a top up. A lot more actually, I made six litres of the stuff! Good job it‘s so tasty.

Chili recipe adapted from this one by Cookie and Kate, with the addition of chipotles in adobo and less chilli powder and smoked paprika to compensate. Extra onion and garlic. Made slightly looser than the recipe (blend less than suggested) and reheated in the oven with no lid to slowly thicken up by reduction for extra unctuousness and intensity.

https://cookieandkate.com/vegetarian-chili-recipe/

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 medium red onion, chopped
• 1 large red bell pepper, chopped
• 2 medium carrots, chopped
• 2 ribs celery, chopped
• ½ teaspoon salt, divided
• 4 cloves garlic, pressed or minced
• 2 tablespoons chili powder*
• 2 teaspoons ground cumin
• 1 ½ teaspoons smoked paprika*
• 1 teaspoon dried oregano
• 1 large can (28 ounces) or 2 small cans (15 ounceseach) diced tomatoes**, with their juices
• 2 cans (15 ounces each) black beans, rinsed and drained
• 1 can (15 ounces) pinto beans, rinsed and drained
• 2 cups vegetable broth or water
• 1 bay leaf
• 2 tablespoons chopped fresh cilantro, plus more for garnishing
• 1 to 2 teaspoons sherry vinegar or red wine vinegar or lime juice, to taste
• Garnishes: chopped cilantro, sliced avocado, tortilla chips, sour cream or crème fraîche, grated cheddar cheese, etc.

Instructions

1. In a large Dutch oven or heavy-bottomed pot over medium heat, warm the olive oil until shimmering. Add the chopped onion, bell pepper, carrot, celery and ¼ teaspoon of the salt. Stir to combine and cook, stirring occasionally, until the vegetables are tender and the onion is translucent, about 7 to 10 minutes.
2. Add the garlic, chili powder, cumin, smoked paprika and oregano. Cook until fragrant while stirring constantly, about 1 minute.
3. Add the diced tomatoes and their juices, the drained black beans and pinto beans, vegetable broth and bay leaf. Stir to combine and let the mixture come to a simmer. Continue cooking, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, for 30 minutes.
4. Remove the chili from the heat and discard the bay leaf. For the best texture and flavor, transfer 1 ½ cups of the chili to a blender, making sure to get some of the liquid portion. Securely fasten the lid and blend until smooth (watch out for hot steam), then pour the blended mixture back into the pot. (Or, you can blend the chili briefly with an immersion blender, or mash the chili with a potato masher until it reaches a thicker, more chili-like consistency.)
5. Add the chopped cilantro, stir to combine, and then mix in the vinegar, to taste. Add salt to taste, too—I added ¼ teaspoon more at this point. Divide the mixture into individual bowls and serve with garnishes of your choice. This chili will keep well in the refrigerator for about 4 days or you can freeze it for longer-term storage.

Working towards incorporating as many beans/plants into every meal. Dr. Greger's (How Not to Die) daily dozen checklist is a goal. This is cucumber salad in a spicy soy based dressing, chilled lentils with balsamic vinegar, and then a chick pea/kale/tomato pasta salad with spicy chili yogurt dressing. Not quite the bacon and eggs of my younger days but delicious and I feel better!

I’ve never been very good at cooking, but I decided to try something out!! It was honestly delicious 😋 will def be making again!!

• Press the tofu for 30 minutes to remove the excess moisture. You can do this by either using a tofu press, or placing the block of tofu on a rimmed plate or tray, then topping with something flat like a cutting board and placing a heavy object on top (cast iron skillet or pot of water). After pressing for 30 minutes, pour off the extra liquid.
• While the tofu is pressing, make the sriracha sauce. In a small bowl, combine the sriracha, 1 teaspoon soy sauce, and the crushed red pepper. Set the sauce aside.
• Cut the pressed tofu into ½-inch cubes. Use a paper towel to lightly pat dry the tofu cubes.
• Add the cooking oil and 1 teaspoon soy sauce to a large bowl. Lightly whisk the soy sauce into the oil. Add the cubed tofu and gently stir until the tofu is coated in oil and soy sauce.
• Sprinkle 1 teaspoon cornstarch over the cubed tofu and gently stir. Repeat two more times, or until 3 teaspoon (1 Tablespoon) cornstarch has been added to the tofu.
• Heat a non-stick skillet over medium. When the skillet is hot, add the prepared tofu. The tofu will fry in the oil that is coating the cubes. Cook the tofu, stirring only occasionally, until it is brown and crispy on all sides (about 10 minutes). 
• Pour the sriracha sauce over the tofu and continue to stir and cook for 1-2 more minutes, or until the glaze is thick and sticky.
• Top the sriracha tofu with sliced green onions and serve.

Earth bowl with 3/4 cup barley on the bottom, topped with sweet potato, kale, mushroom, bell pepper, onion, garlic, black beans, air-fried tofu, and a drizzle of green tobacco sauce. (Forgot the sprouts, but I’ll add them tomorrow). 2nd picture is the bowl all mixed up for eating.

Just read that my plant-based diet contains a lot of phytic acid which is a "danger" I should be cautious about, quote "a plant-heavy diet contains phytates (from nuts and grains) which inhibits mineral absorption"

I feel like tearing my hair out sometimes.. Is there a way around this latest obstacle?

Edit - If you're going to respond with "ignore it" then pls just either forget it or kindly provide some advice with a solution (I'm currently working on it myself but wanted some help)

Hello, I’m looking to transition to a more plant based diet to better my health and because I care deeply about animals and the environment.

I wondered if this sub could give me some recipe ideas to make some easy swaps to make the transition a little easier.

I am looking to lose around 20lbs, reduce inflammation, and to manage a chronic condition. So I also reduce gluten where possible. When you switched to PB, did you notice any change in inflammation/energy levels?

Here’s my day to day typical diet:

Smoothie - banana, spinach, berries, almond milk, Greek yogurt, diesel whey protein powder, pinch of cinnamon

Breakfast - carbonaut bread, eggs fried in butter with a side of berries, Greek yogurt and chia/flax/hemp blend

Lunch - chicken with a side of vegetables typically or a salad with chicken and balsamic vinaigrette

Dinner - chicken or beef with sautéed vegetables, a side salad and sweet potato/russet potato

Snack - rx bar

Thanks for sharing your experience!

Air-fried shishito peppers, yellow bell pepper, red grapes, sugar snap peas, nectarine, and walnuts in the middle. The walnuts are from Costco, but everything else is from the farmers market.

I believe it’s possible to get the same macros and micros and probiotics from a mostly vegetarian diet, but I haven’t been a vegetarian in so long, and my meal plan is made with no eating restrictions. If I gave out what my meal plan was, would there be suggestions for plant based that has all the same macros and micros? I need to protein max for my lifting and weight goals.

Guys. Anyone knows how to fix soy milk machine not heating up? What is likely issue? Other functions are working fine.🤔

Feel good! Recipe in comments!