Plants Save Lives

Must See Documentaries (watch these first!)

WFPB Diet 101

A Whole Foods Plant-Based diet is:

  1. No animal products. Why? Animal Protein is Bad for You
  2. Eat unprocessed plants in their whole form (fruit, vegetables, grains, beans/legumes, and nuts)
  3. If you plan your diet out really well, then you should be able to get all of your nutrients from plants, but if you aren’t good at tracking everything you eat then you should take a multi-vitamin. Make sure to include a supplement that has vitamin D and B12 which you can’t find naturally in plants. Vitamin D comes from the sun if you can get enough of it and B12 comes from dirt. Learn more
  4. Here is a suggested list of the serving sizes of things you should eat daily. This will help you especially if you are a “check things off the list” type of person. See image

Why this diet?

Human Lives

Animal Lives

There is so much information and videos on this. “Food Inc.” is a good documentary to watch, but there are many other good ones as well.

Here is what one website says about this:

“Modern high-pressure agriculture commonly keeps cows, calves, pigs, chickens, turkeys, ducks, and other animals in overcrowded stalls, cages, crates, or sheds where they are often unable to turn around or take even a single step for their entire lives. Deprived of veterinary care, exercise, sunlight, and even the feel of grass beneath their feet, these living, breathing, thinking, feeling beings, whose senses are so much like our own, suffer and die at the rate of millions per day just so that we can have burgers, patties, nuggets, and wieners. Deciding what we will eat means choosing between the horrors of factory farming and respect for animals”. https://www.happycow.net/vegtopics/why-vegetarian

Earth’s Life

This diet is better for the planet. About 14% of the total greenhouse gas emissions is from animal food production.

https://www.theguardian.com/environment/2021/sep/13/meat-greenhouses-gases-food-production-study

Interesting Facts

The strongest man in the world eats this diet. https://www.livekindly.co/patrik-baboumian-strongman-vegan/

“One serving (1/2 cup cooked) of beans provides about 7 grams of protein, the same as 1 ounce of meat.” https://health.clevelandclinic.org/what-are-the-best-sources-of-protein/

Medical schools in the U.S. don’t offer enough nutrition training to their students. You most likely will not hear about this information from your doctor so you need to learn this information for yourself and take control of your health.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2430660/

How to Transition

Don’t expect to be perfect ever. Just focus on eating LESS dairy, meat, processed foods, salt, oil, and sugar and MORE fruits, vegetables, beans/legumes, greens, and nuts/seeds. You’ll always be somewhere on the spectrum, but be happy if you are at least moving in the right direction.

If you are trying a new plant in a recipe, always have a plan B for if you don’t like the taste of it. A good plan B for me is to add it to soup or put things in a smoothie.

If you live with people eating your old diet, designate your own spaces for your healthy food. This will help you focus on the stuff you CAN have rather on the things that you can’t.

Make notes of recipes and spice blends you enjoy so you can go back to them.

Keep your snacks stocked so you aren’t tempted by other things and always bring a snack with you wherever you go.

Warning: You will probably have detox symptoms like extra, gas, headaches, bloating, diarrhea, and more pimples for the first 1-2 months as your body gets rid of all the toxins, but they should go away shortly and then you will see all the benefits. https://plantpoweredyou.com/going-vegan-detox-symptoms/

Recipe Resources

My Simple Recipes

Honey Mustard/Salad dressing: mustard, date paste, apple cider vinegar

Chocolate Frosting: date paste, water, cocoa powder

Pancakes: ¾ cup mashed banana (about 1 banana) or other vegetable like pumpkin. ¼ cup of applesauce (oil substitute), 1 tsp. vanilla, 1 tsp baking powder, flour (however you like your pancake consistency).

Flatbread: warm water, flour. Mix and add more flour/water until desired consistency, flatten and cook on medium heat. Can store in fridge and re-heat on a pan before eating.

Cheese sauce: mashed beans, nutritional yeast, salt (optional), onion powder (optional), other spices (optional), Turmeric for yellow color (optional), mashed cashews (optional). You can also add in some corn starch and cook on the stove until it’s the right thickness for you. The more you cook it, the thicker it will be.

Barbecue Sauce: tomato paste or sauce, date paste (sweetener), apple cider vinegar (tangy), garlic powder, mustard. Experiment and add spices until you get the sauce you enjoy.

Potato Salad: potatoes, mustard, applesauce, dill.

Kiwi Salsa: onion, diced tomatoes, diced kiwi, corn. Add lime juice, salt, and cilantro if you like. Top on rice and beans. Keep in the fridge for about 3 days.

Smoothie: 1 cup frozen greens, ½ banana, ¼ cup berries, ¼ tsp. turmeric, 2 tbsp. chia or flax seeds, water

Suggested Grocery List

Suggested meal Plan

Lunch or dinner: Rice or quinoa, beans, kiwi salsa

Lunch or dinner: Potatoes, mushrooms, onions, carrots, cabbage, broccoli, cauliflower, brussels sprouts go well together in a soup or sauteed in water with a few seasonings.

Lunch or dinner: “Cheesy” noodles using nutritional yeast

Snacks/breakfast: oatmeal, pancakes, fruit, vegetables, flatbread, smoothies

Questions? Comments?

Contact Danielle with questions, comments, or ideas to add to this website: millerdanielle17@yahoo.com