Plant Based Diet Coaches Near Me

Board Certified Holistic Nutrition and Wellness Coach & Founder of Be Well with Chris Ann, Inc. Health Coach,Life Coach,Personal Life Coach,Spiritual Life Coach,Holistic Life Coach,Wellness Coach,Holistic Health Coach,Holistic Nutritionist,Nutrition Consultant,Nutritional Therapy Practitioner,Nutrition Coach,Anxiety Therapist,Health and Wellness Coach,Personal Coach,Healer,Chef,Essential Oil,Holistic Health,Mental Health,Quit Smoking Hypnosis,Weight Loss Hypnosis,Holistic Medicine,Grief Counseling,Nutrition Counseling,Behavioral Health Counseling,Social Anxiety Therapy,Cognitive Behavior Therapy,Grief Coach,Manifestation Coach,Sleep Therapy,Mental Therapy,Spiritual Cleansing,Weight Loss Coach,Alternative Health Doctor,Mental Wellness,Holistic Nutrition,Meal Prep,Private Cooking Class,Healthy Cooking Class,Beginner Cooking Class,Kids Cooking Class,Obesity Care,Keto Specialist,Food Allergist,Self Esteem Coach,Mindset Coach,Women's Health,Anxiety Coach,Integrative Health,Relaxation Technique,Goal Setting,Visualization Technique,Mindfulness Class,Liver Support,Stress Coach,Gas and Bloating Specialist,Chronic Fatigue Specialist,Sleep Coach,Fatigue Specialist,Hashimoto Disease,Thyroid Specialist,Lyme Disease Specialist,Inflammation Specialist,PMS Specialist,Gut Health Specialist,Hormone Specialist,Adrenal Gland Specialist,Epstein Barr Specialist,Energy Coach,Brain Fog Specialist,ADHD Specialist,Joint Pain Specialist,Gout Specialist,Detox Specialist,Teen Nutrition Coach,Paleo Diet Coach,Plant Based Diet Coach,Depression Therapist,Resilience Coach,Liver Cleanse Specialist,Athlete Nutrition Plan,Digestive Health Specialist
Chris Ann Sepkowski

Chris Ann Sepkowski

Board Certified Holistic Nutrition and Wellness Coach & Founder of Be Well with Chris Ann, Inc.
Offers virtual services

English

So happy to meet you! My name is Chris Ann Sepkowski. I am a Board Certified Holistic Nutrition and Wellness Coach specializing in Hormonal Health and the proud founder of Be Well with Chris Ann, Inc. 10 years ago, I suffered a major health scare that changed my life. From that experience, I …


Uzzano PT Holistic Life Coach | Reiki Practitioner | ThetaHealer Reiki Master,Nutritionist,Chakra Healer,Health Coach,Life Coach,Personal Life Coach,Christian Life Coach,Teen Life Coach,Spiritual Life Coach,Holistic Life Coach,Wellness Coach,Relationship Counselor,Mental Health Counselor,Spiritual Counselor,Christian Marriage Counselor,Family Counselor,Energy Healer,Human Design Reader,Sports Nutritionist,Sound Healer,Holistic Health Coach,Senior Fitness Trainer,Holistic Nutritionist,Nutrition Consultant,Nutritional Therapy Practitioner,Nutrition Coach,Nutritional Therapist,Anxiety Therapist,Health and Wellness Coach,Personal Coach,Family Coach,Relationship Coach,Herbalist,Reiki,Healer,Intuitive Healer,Meditation Teacher,Meditation,Meditation Studio,Breathwork,Essential Oil,Grief Counseling,Nutrition Counseling,Social Anxiety Therapy,Grief Coach,Manifestation Coach,Sleep Therapy,Mental Therapy,Sound Therapy,Music Therapy,Spiritual Cleansing,Weight Loss Coach,Alternative Health Doctor,Mental Wellness,Holistic Nutrition,Obesity Care,Keto Specialist,Food Allergist,Pediatric Nutritionist,Functional Nutritionist
Linda Antonetti

Linda Antonetti

Holistic Life Coach | Reiki Practitioner | ThetaHealer

English, Italian

Hello, my name is Linda. I am a trained Holistic Life Coach and certified Holistic Practitioner. Combining different tools and modalities, my goal is to support you restoring Harmony in your Life.


Health Coach Health Coach,Holistic Health Coach,Health and Wellness Coach,Personal Coach,Holistic Health,Sleep Therapy,Alternative Health Doctor,Mental Wellness,Obesity Care,Mindset Coach,Women's Health,Anxiety Coach,Trauma Class,Relaxation Technique,Goal Setting,Visualization Technique,Mindfulness Class,Stress Coach,Gas and Bloating Specialist,Chronic Fatigue Specialist,Sleep Coach,Acne Specialist,Fatigue Specialist,Hashimoto Disease,PMS Specialist,Gut Health Specialist,Hormone Specialist,Energy Coach,Brain Fog Specialist,ADHD Specialist,Joint Pain Specialist,Gout Specialist,Detox Specialist,Depression Therapist,FODMAP Specialist,Resilience Coach
Paula Dozier

Paula Dozier

Health Coach
Offers virtual services

Coming Soon


Occupational Therapist | Certified Health, Wellness & Life Coach | Pilates + GYROTONIC Senior Instructor Health Coach,Life Coach,Personal Life Coach,Christian Life Coach,Teen Life Coach,Spiritual Life Coach,Holistic Life Coach,Wellness Coach,Relationship Counselor,Mental Health Counselor,Human Design Reader,Holistic Health Coach,Senior Fitness Trainer,Anxiety Therapist,Health and Wellness Coach,Personal Coach,Family Coach,Relationship Coach,Fitness Coach,Private Personal Trainer,In Home Personal Trainer,Personal Trainer for Women,Fitness Instructor,Meditation Studio,Holistic Health,Mental Health,Grief Counseling,Behavioral Health Counseling,Social Anxiety Therapy,Cognitive Behavior Therapy,Grief Coach,Manifestation Coach,Sleep Therapy,Weight Loss Coach,Alternative Health Doctor,Mental Wellness,Holistic Nutrition,Prenatal Fitness Class,Fitness Class,Plyometrics,Obesity Care,Gyrotonic Instructor
Stacie Barber

Stacie Barber

Occupational Therapist | Certified Health, Wellness & Life Coach | Pilates + GYROTONIC Senior Instructor

English

Hey love! My name is Stacie. I am a Conscious Mindset Mentor and Transformational Life Coach for women who are ready to unveil the Truth of their inherent VALUE and WORTH and step into the next, highest version of themselves that they fully deserve. I provide authentic support and guidance through…


Wellness Wingwoman and Accountability Coach
Meg Willis

Meg Willis

Wellness Wingwoman and Accountability Coach

English

Hi! I'm Meg, your #wellnesswingwoman. My stress-free and flexible approach can be adjusted to your individual needs. Let me help you take the time to feel empowered and get self care back into balance. As your coach, I will be with you on your journey, providing education and accountability t…


Frisco TX Total Wellness Coach | Mom of 5,Public Speaker
Coach Jamila Oni

Coach Jamila Oni

Total Wellness Coach | Mom of 5 Public Speaker
Offers virtual services

English

Hello, hello! I'm Coach Jamila, your Total Wellness Coach! I help busy moms curate a plan that promotes sustainable lifestyle changes. I specialize in mindset work, which is the first part to any journey. Understanding why you may or may not stick to a routine, why you stress eat, and/or why you mi…


Woodlawn ON Esthetician | Skin Therapist | Skin Health Coach | Natural Skincare Formulator Life Coach,Personal Life Coach,Teen Life Coach,Holistic Life Coach,Wellness Coach,Holistic Health Coach,Health and Wellness Coach,Personal Coach,Meditation Teacher,Meditation,Meditation Studio,Essential Oil,Facial,Holistic Health,Mental Health,Holistic Medicine,Alternative Health Doctor,Natural Medicine Doctor,Mental Wellness,Makeup Service,Meal Prep
Katie Boothby-Kung

Katie Boothby-Kung

Esthetician | Skin Therapist | Skin Health Coach | Natural Skincare Formulator
Offers virtual services

English

Hey beautiful! It’s so wonderful you’ve dropped by. Once upon a time, I was a boss babe like you on the run. I wasn’t taking care of myself and my skin was suffering. I wanted to look as confident as I felt but I tended to hide under makeup, self conscious. It wasn’t until I learned the secrets …


SCOTTSDALE AZ Intuitive EmpowerMentor - Soul Activator - Spiritual Coach Life Coach,Personal Life Coach,Christian Life Coach,Teen Life Coach,Spiritual Life Coach,Holistic Life Coach,Anxiety Therapist,Personal Coach,Family Coach,Relationship Coach,Intuitive Healer,Virtual Energy Healer,Grief Coach,Manifestation Coach,Spiritual Cleansing,Stress Counseling,Self Esteem Coach,Grief Recovery Specialist,Spiritual Mentor,Mindset Coach,Women's Health,Anxiety Coach,Stress Coach,Resilience Coach
Avery Lane

Avery Lane

Intuitive EmpowerMentor - Soul Activator - Spiritual Coach
Offers virtual services

Intuitive EmpowerMentor - Soul Activator - Spiritual Coach


Life Coach,NLP Practitioner Life Coach,Personal Life Coach,Holistic Life Coach,Wellness Coach,Social Anxiety Therapy,Cognitive Behavior Therapy,Manifestation Coach,Regression Hypnotherapy,Emotional Freedom Technique (EFT),Anger Management Class,NLP Practitioner,Women's Health,Anxiety Coach,Hypnotherapy,Relaxation Technique,Visualization Technique
Ro Tamayo

Ro Tamayo

Life Coach NLP Practitioner

English

I’m Ro, a certified life coach trained in NLP, EFT, TIME techniques & hypnotherapy. It is my passion to help other women break free from limiting beliefs and find self-love within themselves. I’ve helped countless women find confidence, kick bad habits and take their power back — and now I’m here t…


Canaan ME Health/Wellness Coach,LCSW Health Coach,Wellness Coach
Lori Ferguson

Lori Ferguson

Health/Wellness Coach LCSW
Offers virtual services

English

As a certified health and wellness coach, life coach, and personal trainer, I take a holistic approach to helping individuals create meaningful, sustainable change. I work with clients to identify their goals, break through barriers, and build routines that support both physical well-being and pers…


Wellness Coach Health Coach,Wellness Coach,Holistic Health Coach,Anxiety Therapist,Health and Wellness Coach,Personal Coach,Holistic Health,Alternative Health Doctor,Mental Wellness,Mindset Coach,Anxiety Coach,Trauma Class,Relaxation Technique,Goal Setting,Visualization Technique,Mindfulness Class,Stress Coach,Gas and Bloating Specialist,Chronic Fatigue Specialist,Sleep Coach,Fatigue Specialist,Inflammation Specialist,Gut Health Specialist,Energy Coach,Resilience Coach,Digestive Health Specialist

Detroit MI Certified Life Coach,Parenting Coach,Bereavement Support Navigator,Cancer Support Coach,Workshop Facilitator and Trainer,Professional Speaker Life Coach,Personal Life Coach,Christian Life Coach,Teen Life Coach,Spiritual Life Coach,Holistic Life Coach,Wellness Coach,Child Therapist,Relationship Counselor,Mental Health Counselor,Spiritual Counselor,Child Psychologist,Christian Marriage Counselor,Family Counselor,Premarital Counselor,Anxiety Therapist,Health and Wellness Coach,Personal Coach,Family Coach,Relationship Coach,Career Coach,Business Coach,Speaking Coach,Holistic Health,Counseling,Grief Counseling,Substance Abuse Counseling,Christian Family Counseling,Nutrition Counseling,Christian Premarital Counseling,Career Counseling,Behavioral Health Counseling,Social Anxiety Therapy,Grief Coach,Manifestation Coach,Mental Therapy,Couples Therapy,Emotional Freedom Technique (EFT),Mental Wellness,Stress Counseling,Self Esteem Coach,Grief Recovery Specialist,Spiritual Mentor,Mindset Coach,Women's Health,Anxiety Coach,Trauma Class,Relaxation Technique,Goal Setting,Visualization Technique,Mindfulness Class,Stress Coach,Depression Therapist,Parenting Coach,Pregnancy Nutrition,Postpartum Nutrition,Behavior Modification Therapy,Stress Management Class,Integration Coach,Wellness Counseling,Depression Counseling,Anxiety Treatment,Bereavement Support
Gladys Powe

Gladys Powe

Certified Life Coach Parenting Coach Bereavement Support Navigator Cancer Support Coach Workshop Facilitator and Trainer Professional Speaker
Offers virtual services

English

Hello and welcome! I’m Gladys Powe, also known as Coach Gee, a certified life, health, and wellness coach dedicated to helping you thrive through life’s many transitions. As the founder of Just for Girls, a mentoring organization, I am passionate about empowering women and young girls to embrace th…


Nutritional coach Personal Life Coach,Holistic Life Coach,Wellness Coach,Holistic Health Coach,Holistic Nutritionist,Nutrition Consultant,Nutritional Therapy Practitioner,Nutrition Coach,Health and Wellness Coach,Personal Coach,Holistic Health,Nutrition Counseling,Alternative Health Doctor,Mental Wellness,Holistic Nutrition
RAMONA JACOBS

RAMONA JACOBS

Nutritional coach
Offers virtual services

English

Welcome, my name is Ramona. I am a nutritional coach, specializing in gut health.With everything changing in the world, who has the time and energy to focus on food intolerances? Or to figure out gut health and the right products?Suffering from food intolerances is real. I have been on this journey…


KNOXVILLE TN Wellness Entrepreneur, Lifestyle Journalist, Certified Coach
Wanda Malhotra

Wanda Malhotra

Wellness Entrepreneur, Lifestyle Journalist, Certified Coach

English

I'm Wanda Malhotra, a wellness entrepreneur, lifestyle journalist, and certified health coach. I’ve been on a journey in the wellness field for over three decades, and I’m honored to lead Crunchy Mama Box, a platform dedicated to promoting conscious living. Through our mission-driven community, I s…


Toronto ON National Board Certified Health and Wellness Coach
Heather Budd

Heather Budd

National Board Certified Health and Wellness Coach
Offers virtual services

English

Coming Soon


REDDING CA Nutritionist, Herbal Coach and Assistant Professor of Nutrition Nutritionist,Wellness Coach,Sports Nutritionist,Holistic Nutritionist,Nutrition Consultant,Nutritional Therapy Practitioner,Nutrition Coach,Nutritional Therapist,Health and Wellness Coach,Personal Coach,Herbalist,Nutrition Counseling,Weight Loss Coach,Alternative Health Doctor,Natural Medicine Doctor,Mental Wellness,Holistic Nutrition,Obesity Care,Keto Specialist,Food Allergist,Vegan Dietician,Pediatric Nutritionist,Functional Nutritionist,Stress Counseling,Fertility Coach,Women's Health,Anxiety Coach,Integrative Health,Liver Support,Autoimmune Disease Specialist,Infertility Specialist,PCOS Specialist,Stress Coach,Gas and Bloating Specialist,Chronic Fatigue Specialist,Sleep Coach,Acne Specialist,Menopause Specialist,Fatigue Specialist,Hashimoto Disease,Thyroid Specialist,Lyme Disease Specialist,Inflammation Specialist,PMS Specialist,Gut Health Specialist,Hormone Specialist,Adrenal Gland Specialist,Epstein Barr Specialist,Brain Fog Specialist,Joint Pain Specialist,Gout Specialist,Detox Specialist,Teen Nutrition Coach,Paleo Diet Coach,Plant Based Diet Coach,Holistic Doctor,Anemia Specialist,Endometriosis Specialist,Skin Health Specialist,FODMAP Specialist,Liver Cleanse Specialist,Digestive Health Specialist,Epigenetic Test,Insomnia,Sleep Doctor,Multiple Sclerosis Specialist,IBS Specialist,Weight Loss Program,Rheumatoid Arthritis Doctor,Holistic Therapist,Fibromyalgia Specialist,Lupus Specialist,Osteoporosis Specialist,Nutrition Therapy,Mindful Eating,Eating Disorder Treatment,Food Allergy Doctor,Food Sensitivity Testing,Chronic Pain Specialist,Gluten Free,Celiac Disease Specialist,Medical Nutrition Therapy,Diabetes Specialist,Digestive Issues,Osteoarthritis Specialist,Colitis Specialist,Crohn's Specialist,Cholesterol Specialist,Cancer Specialist,Blood Pressure Specialist,Heart Health Specialist,Renal Specialist,Autoimmune Disease Doctor,Meal Plans,Keto Diet Coach,Vegan Diet,Vegetarian Diet,Intuitive Eating Dietitian,Pregnancy Nutrition,Postpartum Nutrition,Stress Management Class,Constipation Doctor,Wellness Counseling,Headache Specialist,Weight Management Doctor,Pain Management,Anxiety Treatment,Supplement Store,Irregular Periods,Post Birth Control Syndrome,Grocery Store Tour,Women's Health Specialist,Certified Holistic Health Practitioner,Gut Health,Cooking Lessons,Pantry Detox,Plant Medicine,Impotence Specialist,Organic Food,Herbal Tea,Protein Powder,Low Fat Diet,Alkaline Diet,Anti Inflammatory Diet,Mens Health,Metabolic Specialist,Migraine Specialist
Megan Grover

Megan Grover

Nutritionist, Herbal Coach and Assistant Professor of Nutrition
Offers virtual services

English

My name is Megan and I have been in the industry of nutrition, herbal medicine and education for the last ten years. I have my Masters of Medical Science in Human Nutrition and I have worked with a variety of clients. I incorporate herbal medicine in my practice and have a small apothecary in my ho…


Nutritional Health Coach Health Coach,Life Coach,Personal Life Coach,Wellness Coach,Holistic Health Coach,Health and Wellness Coach,Personal Coach,Fitness Coach,Weight Loss Coach,Alternative Health Doctor
Joan Spicer

Joan Spicer

Nutritional Health Coach
Offers virtual services

English

Hi. I'm Joan. I believe there are many beautiful people in this world but they don't get to show it because of their weight issues. I'm a coach who has been helping men and women lose weight and maintain their weight for over 18 years. I have worked with the following companies: Jenny Cr…


Rancho Cucamonga California Certified Health and Wellness Coach Health Coach,Holistic Health Coach,Health and Wellness Coach,Holistic Health,Weight Loss Coach,Alternative Health Doctor,Mindset Coach,Women's Health,Anxiety Coach,Trauma Class,Integrative Health,Relaxation Technique,Goal Setting,Visualization Technique,Mindfulness Class,Stress Coach,Gas and Bloating Specialist,Chronic Fatigue Specialist,Sleep Coach,Menopause Specialist,Fatigue Specialist,Thyroid Specialist,Inflammation Specialist,Gut Health Specialist,Hormone Specialist,Adrenal Gland Specialist,Energy Coach,Brain Fog Specialist,Joint Pain Specialist,Gout Specialist,Resilience Coach
Wanda Peyton

Wanda Peyton

Certified Health and Wellness Coach

English

Welcome to my page. For over 20 years I’ve served thousands as a Coaching Professional focusing on life issues, emotional energy management, and real estate sales performance. My mission has been to help my clients achieve their personal and professional goals. During the span of those 20 years, I…


Sunnyvale CA Certified Women's Health Coach Health Coach,Holistic Health Coach,Health and Wellness Coach,Personal Coach,Holistic Health,Mental Health,Holistic Medicine,Counseling,Behavioral Health Counseling,Social Anxiety Therapy,Cognitive Behavior Therapy,Grief Coach,Manifestation Coach,Sleep Therapy,Mental Therapy,Couples Therapy,Weight Loss Coach,Alternative Health Doctor,Mental Wellness,Obesity Care,Stress Counseling,Self Esteem Coach,Grief Recovery Specialist,Spiritual Mentor,Fertility Coach,Mindset Coach,Women's Health,Anxiety Coach,Trauma Class,Integrative Health,Relaxation Technique,Goal Setting,Visualization Technique,Mindfulness Class,Stress Coach,Gas and Bloating Specialist,Chronic Fatigue Specialist,Sleep Coach,Acne Specialist,Menopause Specialist,Fatigue Specialist,Inflammation Specialist,PMS Specialist,Gut Health Specialist,Hormone Specialist,Energy Coach,Brain Fog Specialist,Gout Specialist,Detox Specialist,Resilience Coach,Digestive Health Specialist
Jessica Collins

Jessica Collins

Certified Women's Health Coach
Offers virtual services

English

Welcome to an empowering journey towards a healthier, happier you! I'm Jessica, a Certified Women's Health Coach through the Integrative Women's Health Institute. My passion lies in helping women live in tune with their bodies, allowing them to identify and develop resilience to the common life str…


Stuart FL Founder of Radiant Health Institute Chakra Healer,Health Coach,Life Coach,Personal Life Coach,Christian Life Coach,Teen Life Coach,Spiritual Life Coach,Holistic Life Coach,Wellness Coach,Energy Healer,Holistic Health Coach,Nutrition Coach,Anxiety Therapist,Health and Wellness Coach,Personal Coach,Family Coach,Relationship Coach,Healer,Essential Oil,Holistic Health,Mental Health,Holistic Medicine,Grief Counseling,Substance Abuse Counseling,Social Anxiety Therapy,Cognitive Behavior Therapy,EMDR Therapy,Grief Coach,Manifestation Coach,Sleep Therapy,Mental Therapy,Spiritual Cleansing,Mental Wellness,Holistic Nutrition,Obesity Care,Keto Specialist,Anger Management Class,Occupational Therapist,Stress Counseling,Self Esteem Coach,Spiritual Mentor,Mindset Coach,Women's Health,Anxiety Coach,Trauma Class,Stress Coach,Sleep Coach,Energy Coach,Teen Nutrition Coach,Paleo Diet Coach,Plant Based Diet Coach,Resilience Coach,Motivational Speaker,Parenting Coach
Dez Stephens

Dez Stephens

Founder of Radiant Health Institute
Offers virtual services

English

Hi! I'm Dez Stephens. I've been a professional coach for nearly 20 years and have also trained over 1000 holistic coaches in 25+ countries in 10+ languages. My personal passions include animals, crystals and protecting the environment. I'm also a film producer of the Emmy-nominated film, "End of t…


FAQs:

What is a Plant-Based Diet?

Plant-based, or plant-forward, diets focus on foods that come mostly from plants. In addition to fruits and vegetables, plant-based diets usually include lots of nuts, seeds, whole grains, oils, legumes, beans, herbs, and spices. They tend to avoid processed foods and animal products like red meat, poultry, fish, eggs, and dairy.

Is a Plant-Based Diet Healthy? 

Yes. A plant-based diet is considered to be nutrient-dense and packed with fiber, healthy fats, protein, vitamins, and minerals. It is a very healthy way of eating and can meet all of your nutrient needs. 

Can a Plant Based Diet Cure Hypothyroidism?

There are a few plant foods that may lower thyroid hormone, as they contain natural plant chemicals called goitrogens. Some research suggests these chemicals may reduce thyroid hormone when consumed in excess. Goitrogens are found in cruciferous vegetables such as broccoli, kale, cabbage, cauliflower and Brussels sprouts. Another plant food that may contribute to thyroid toxicity is soy.

Although there is some evidence that these foods may lower thyroid hormone, there is not enough conclusive evidence to suggest that you should avoid these healthy vegetables. The research is simply lacking.

In addition, cruciferous vegetables such as broccoli and kale provide so many positive health benefits that it may be more of a negative to avoid them! For example, a cup of cooked broccoli is an excellent source of vitamin C and folate, which may play a role in cancer prevention.

Another group of plants that people with hypothyroidism are often concerned about is the nightshade category. Nightshade vegetables have the plant chemical solanine and include tomatoes, potatoes, eggplant and bell peppers. There is no evidence that you should remove nightshades from your diet if you have hypothyroidism. However, there is some limited evidence of a link between nightshades and possible joint inflammation or aches and pains in susceptible individuals. This research is not conclusive.

Can You Get Collagen from a Plant Based Diet?

Instead of being sourced from animals, collagen can now be made by using genetically modified yeast and bacteria. Researchers have found that the bacteria P. pastoris, in particular, is the most effective and commonly used for genetically engineering high-quality collagen. To produce collagen, four human genes that code for collagen are added to the genetic structure of the microbes. Once the genes are in place, the yeast or bacteria then start to produce building blocks of human collagen. Pepsin, a digestive enzyme, is added to help structure the building blocks into collagen molecules with the exact structure of human collagen. Once this process is complete, you have yourself vegan collagen!

Is a Plant Based Diet Good for Your Liver?

One study shows that you can actually reverse liver cancer by reducing the amount of animal protein you ingest. A whole food plant-based diet is best for keeping your liver healthy and happy. Plant-based foods like coffee, ginger, oatmeal, broccoli can all help to cleanse the liver, and keep it detoxified.

How Long Does it Take for a Plant Based Diet to Lower Blood Pressure?

Just ten days of eating a plant-based diet consisting of fruits, vegetables, whole grains, and legumes can reduce blood pressure by 10 mmHg or more and allow medications to be reduced. Some people might even be able to cut their meds within a few days, or weeks, under doctor supervision. If, however, you take more time gradually ramping up to 100 percent plant-based approach, changes will take longer. The one caveat? If you eat a diet of processed ‘junk’ food, even if it's vegan, your blood pressure may not respond at all. Add in regular exercises such as walking, swimming or biking, and you'll see your results kick in even faster.

How Long Does it Take to Lose Weight on a Plant-Based Diet?

Studies have shown that a vegan diet can reduce your weight by an average of 5.6 pounds in 18 weeks, or less or more than a third of a pound per week! In theory, you can lose up to 63 pounds in a year. However, the amount you lose depends on several factors.

Can a Plant Based Diet Reverse Heart Disease?

Pioneering studies by Dean Ornish, MD, Caldwell Esselstyn Jr., MD, and others have shown that a low-fat, plant-based diet, combined with regular exercise and a healthy overall lifestyle, can prevent, delay, and even reverse heart disease and other cardiovascular events. Dr. Ornish’s landmark study tested the effects of a plant-based diet on participants with moderate to severe heart disease. There were no surgeries or stents—just simple diet and lifestyle changes. Within weeks, 90 percent of chest pain diminished. After just one month, blood flow to the heart improved. After a year, even severely blocked arteries had reopened.

Is a Plant Based Diet Vegan?

Is a plant-based diet the same thing as a vegan diet? Both meal plans have made headlines for their health benefits in recent years and while they are similar, there are some key differences: Vegan diets eliminate all animal products, while plant-based diets do not necessarily eliminate animal products, but focus on eating mostly plants, such as fruits, vegetables, nuts, seeds and whole grains.

Is a Plant-Based Diet More Affordable?

A study by Oxford University discovered that plant-based eating is actually the most affordable diet. It also found that a vegan diet reduced food costs by up to one-third due to the use of whole foods over meat and meat replacements. By simply swapping meat and processed vegan alternatives for more whole food equivalents, such as lentils and chickpeas (great in curries or stews), cooking becomes more cost-effective without sacrificing flavour. Consumers are beginning to realise that switching to a vegan lifestyle is a win-win for their own health, their wallet and the planet.

Benefits of Plant Based Diet

Here are health benefits of a plant-based lifestyle:

1. It’s Good for Your Heart

A plant-based diet has a number of benefits for heart health. Studies have shown that vegans have lower cholesterol and blood pressure levels, which can reduce the risk of heart disease. In fact, a study in the Journal of the American Heart Association found that plant-based diets may reduce the risk of dying from cardiovascular disease by 31 percent, and reduce the risk of developing it in the first place by 16 percent.

2. Plant-Based Diets May Prevent Type 2 Diabetes

By cutting out animal products, vegans tend to eat more fiber and fewer unhealthy fats than non-vegans. The diet is associated with a reduced risk of type 2 diabetes; a study found that 7.6 percent of non-vegetarians have type 2 diabetes, while only 2.9 percent of vegans develop the disease. 

3. There Is Evidence It May Reduce Cancer Risk

Studies have found that adopting a plant-based diet may lower the risk of certain types of cancers. Plant-based diets tend to be high in fiber, antioxidants, and phytochemicals, which may help reduce the risk of cancer. 

4. It Supports Brain Health

Studies have shown a reduced risk of dementia among those who consume a diet high in fruits and vegetables—just 100 more grams of produce per day (that’s about half a cup!) led to a 13 percent decrease in cognitive impairment in one study. Experts believe this is due to polyphenols in fruits, vegetables, and whole grains. These nutrients may slow the progression of dementia and even reverse cognitive decline. 

5. Plant Foods Reduce Inflammation

Inflammation is at the root of many chronic diseases, so it’s important to keep your levels in check—especially considering how modern foods, pollution, and even stress can trigger inflammation in our bodies. Plant-based diets are associated with reduced inflammation due to the antioxidants and anti-inflammatory compounds found in fruits, vegetables, legumes, nuts and seeds. These compounds can neutralize the inflammatory toxins from processed foods, pollution, and more.

6. It Boosts Your Immune System

The antioxidants found in plant foods can help boost your immune system and fight off germs and other microorganisms—in fact, some of the same antioxidants and phytochemicals that fight inflammation will also keep your immune system humming! A vegan diet full of healthy whole foods will give your immune system everything it needs to fight infection from bacteria and viruses.

7. Vegan Diets Are Higher in Fiber

Plant-based diets are naturally high in fiber, which has all kinds of health benefits—nope, it’s not just about keeping your digestive system on track! A diet high in fiber allows you to better absorb the nutrients in your food, so you can experience all of the benefits listed above. Studies show that fiber can lower cholesterol, stabilize blood sugar levels, and reduce the risk of colorectal cancer.

Cons of a Plant-Based Diet

The health risks associated with plant-based diets are due to the difficulty in meeting protein needs. And since animal products are a great source of protein and essential vitamins and minerals, it's easy to miss out on certain nutrients.

1. Potential Nutrient Deficiencies: Vegetarian and vegan diets need to pay extra attention to ensure they're getting enough protein, calcium, iron, and vitamin B12 in their diets. Iron and B12 are found in an optimal form in animal products, while dairy is an excellent source of calcium and vitamin D.

2. Difficult to Meet Protein Needs: Though plant-based foods do contain some protein, the amount is not often great enough to easily get you to your daily protein goals. And though most plant-based proteins are not complete proteins (with the exception of soy and quinoa), it's important to eat a variety of plant-based proteins throughout the day to reach essential amino acid needs.

3. Takes Much Planning: Successfully meeting daily nutrient requirements following a plant-based diet means you'll have to spend some time planning your meals and snacks. This can be tedious and time-consuming—which many people may not prioritize.

Whole Foods Plant Based Shopping List

From eggs and bacon for breakfast to steak for dinner, animal products are the focus of most meals for many people. When switching to a plant-based diet, meals should center around plant-based foods.

If animal foods are eaten, they should be eaten in smaller quantities, with attention paid to the quality of the item. Foods like dairy, eggs, poultry, meat and seafood should be used more as a complement to a plant-based meal, not as the main focal point.

A whole-foods, plant-based shopping list:

1. Fruits: berries, citrus fruits, pears, peaches, pineapple, bananas, etc.

2. Vegetables: kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc.

3. Starchy vegetables: potatoes, sweet potatoes, butternut squash, etc.

4. Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc.

5. Healthy fats: avocados, olive oil, unsweetened coconut, etc.

6. Legumes: peas, chickpeas, lentils, peanuts, black beans, etc.

7. Seeds, nuts and nut butters: almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, natural peanut butter, tahini, etc.

8. Unsweetened plant-based milks: coconut milk, almond milk, cashew milk, etc.

9. Spices, herbs and seasonings: basil, rosemary, turmeric, curry, black pepper, salt, etc.

10. Condiments: salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice, etc.

11. Plant-based protein: tofu, tempeh, plant-based protein sources or powders with no added sugar or artificial ingredients

12. Beverages: coffee, tea, sparkling water, etc.

If supplementing your plant-based diet with animal products, choose quality products from grocery stores or, better yet, purchase them from local farms.

Examples of animal products that can be enjoyed in moderation include:

- eggs

- poultry

- beef

- pork

- seafood

- dairy products

While you can consume conventional animal products, some people may choose pasture-raised, grass-fed, wild-caught, or organic products for environmental reasons or personal preferences.

Foods to Avoid on a Plant Based Diet

The WFPB diet is a way of eating that focuses on consuming foods in their most natural form. This means that heavily processed foods are excluded.

When purchasing groceries, focus on fresh foods and, when purchasing foods with a label, aim for items with the fewest possible ingredients.

Foods to avoid:

1. Fast food: French fries, cheeseburgers, hot dogs, chicken nuggets, etc.

2. Added sugars and sweets: table sugar, soda, juice, pastries, cookies, candy, sweet tea, sugary cereals, etc.

3. Refined grains: white rice, white pasta, white bread, bagels, etc.

4. Packaged and convenience foods: chips, crackers, cereal bars, frozen dinners, etc.

5. Processed vegan-friendly foods: plant-based meats like Tofurkey, faux cheeses, vegan butters, etc.

6. Artificial sweeteners: Equal, Splenda, Sweet’N Low, etc.

7. Processed animal products: bacon, lunch meats, sausage, beef jerky, etc.

How to Add Protein to Your Plant Based Diet

Instead of animal proteins, for example, you'll focus on plant-based protein sources, like beans, peas, lentils, and soy products (tofu, tempeh, and edamame), says Maciel. Nuts, seeds, and nut butters also deliver a healthy dose of protein, along with healthy fats. Heck, even whole grains provide a few grams of protein per serving.

Here are some easy ways you can add more protein to your plant-based diet:

1. Tofu: Super versatile tofu provides eight grams of protein per three ounce serving.

2. Tempeh: A cup of tempeh (made from fermented soybeans) contains 33 grams of protein.

3. Edamame: A cup of edamame contains 18 grams of protein.

4. Pea protein powders: Add protein powder into a morning smoothie or stir into a drink after an intense workout, since there's 15 g of protein in a scoop.

5. Lentils: A cup of cooked lentils in stew or a salad has a solid 18 grams of protein.

6. Chickpeas: A cup of chickpeas has 15 grams of protein.

7. Peanuts: An ounce of peanuts has 7 grams of protein.

8. Almonds: A cup of whole almonds has 30 grams of protein, along with a healthy dose of unsaturated fat.

9. Spirulina: A type of blue-green algae, spirulina has a gram of protein per teaspoon.

10. Quinoa: Though it counts as a grain, quinoa is actually a seed that contains eight grams of protein per cooked cup.

11. Chia seeds: A small sprinkling of chia seeds in a smoothie or on some plant-based yogurt can provide about 5 grams of protein.

12. Seitan: Seitan is a little more processed and not an option for gluten-free eaters, but it’s a complete protein, with 16 grams in a 3-ounce serving.

13. Ezekiel bread: A bread made from sprouted grains, Ezekiel bread is super easy to digest and has a whopping 5 grams of protein per slice.

How to Get Enough Calories on a Plant Based Diet

There are numerous advantages to eating a vegan diet. However, here is a preconception that eating only plant-based foods makes maintaining or increasing weight more difficult.

It may be difficult, but it is not impossible, which is why we are here to show you how to eat enough calories as a vegan. Increasing muscle mass on a plant-based diet does not have to be difficult. As with any diet, you must be mindful of what you eat and plan ahead of time. Here are some pointers to help you get enough calories as a vegan!

Plant-based foods with a high fat content include:

1. Nuts and seeds 

2. Olive oil 

3. Peanut Butter

4. Avocado 

5. Tahini

Sample Plant Based Diet Meal Plan

Transitioning to a whole-foods, plant-based diet doesn’t have to be challenging.

The following 1-week menu can help set you up for success. It includes a small number of animal products, but the extent to which you include animal foods in your diet is up to you.

Monday

Breakfast: oatmeal made with coconut milk topped with berries, coconut, and walnuts

Lunch: large salad topped with fresh vegetables, chickpeas, avocado, pumpkin seeds, and goat cheese

Dinner: butternut squash curry

Tuesday

Breakfast: full-fat plain yogurt topped with sliced strawberries, unsweetened coconut, and pumpkin seeds

Lunch: meatless chili

Dinner: sweet potato and black bean tacos

Wednesday

Breakfast: a smoothie made with unsweetened coconut milk, berries, peanut butter, and unsweetened plant-based protein powder

Lunch: hummus and veggie wrap

Dinner: zucchini noodles tossed in pesto with chicken meatballs

Thursday

Breakfast: savory oatmeal with avocado, salsa, and black beans

Lunch: quinoa, veggie, and feta salad

Dinner: grilled fish with roasted sweet potatoes and broccoli

Friday

Breakfast: tofu and vegetable frittata

Lunch: large salad topped with grilled shrimp

Dinner: roasted portobello fajitas

Saturday

Breakfast: blackberry, kale, cashew butter, and coconut protein smoothie

Lunch: vegetable, avocado, and brown rice sushi with a seaweed salad

Dinner: eggplant lasagna made with cheese and a large green salad

Sunday

Breakfast: vegetable omelet made with eggs

Lunch: roasted vegetable and tahini quinoa bowl

Dinner: black bean burgers served on a large salad with sliced avocado

As you can see, the idea of a whole-foods, plant-based diet is to use animal products sparingly. However, many people following WFPB diets eat more or fewer animal products depending on their specific dietary needs and preferences.

How to Begin a Plant Based Diet

Here are some ideas to get you on the right track:

1. Look for easy options. Many companies provide pre-made plant-based options that come either fresh or frozen. You can find plant-based pizzas, meat substitutes, pasta dishes, and other meals in your local grocery stores.

2. Invest in meal kits. There are meal delivery services that send pre-made meals or ingredients right to your doorstep. Many of these companies offer plant-based options as well. You can subscribe and choose what plant-based food you’d like to get. This can help you find new and delicious options that fit your lifestyle needs.

3. Fill up with vegetables. Cover half of your plate with vegetables for lunch and dinner. Choose plenty of colors when you decide on your veggies for the week. Snack on them with hummus, guacamole, or salsa.

4. Think differently about meat. Use meat as a side dish instead of your main course if you choose a plant-based diet that allows some animal products.

5. Cook a vegetarian meal at least once a week. If you’re new to plant-based diets, slowly add vegetarian meals into your lifestyle. Build these meals around a base of beans, vegetables, and whole grains.

6. Opt for good fats. Use healthier fats like olive oil, nuts, avocados, nut butters, olives, or even plant-based butter.

7. Use salad as a base. Start with greens like spinach or romaine lettuce. Add a variety of other vegetables and plant-based options like fresh herbs, peas, tofu, or beans.

8. Eat whole grains for breakfast. Start your day with quinoa, oatmeal, buckwheat, or barley. Add some nuts, seeds, and fresh fruit to make a tasty meal.

9. Eat fruit for dessert. A ripe mango, slice of melon, or a crisp apple can satisfy your sweet tooth.

10. Plan it out. Make a list of your favorite plant-based meals and prepare your grocery list ahead of time. This’ll make it easier to stick to your diet and save time.

Sources:

WebMD

Healthline

CUIMC

NP Thyroid

The Beet

Root Kitchen

Alyssa Fontaine

PCRM

Mama Sezz

Piedmont

Women’s Health

Jessica in the Kitchen

Very Well Fit

Cosmopolitan

 

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