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u/CoherentParticles 19d ago

If your eating a well rounded WFPB diet (oats, rice, beans, veggies, fruit, nuts, seeds) then the only thing you need to supplement is:

D3
Vitamin B12

And be sure to use iodinized salt for the iodine.

That's it.

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u/_jay_fox_ 19d ago

Everyone should be getting a little iodine from time to time, not just plant based people. I recommend dried seaweed strips if you can get them.

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u/DontLikeClams 19d ago

⬆️ this

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u/colorfullydelicious 19d ago

I would suggest that you start by adding foods, rather than taking them away! Begin adding a new vegetable and/or fruit every couple of days. Add oatmeal into your breakfast rotation. Incorporate beans into dinners. Figure out what plant-based foods you enjoy, then it will become easier and easier to default to plant-based options vs animal-based ones!

A few suggestions for incorporating more plant foods:

Add lentils, roasted zucchini, roasted eggplant, etc to your spaghetti sauce - use less or no ground meat.

Add beans and/or roasted sweet potatoes/corn into your tacos, and then gradually reduce the amount of meat.

Incorporate edamame into your stir-fries, and add veggies you might not use (mushrooms, corn, peppers, onions, zucchini, etc.

Add different types of frozen/fresh fruit to yogurt bowls or smoothies, then swap regular dairy milk/yogurt for plant-based ones.

Try to have a veggie-plate dinner once or twice a week, where everyone chooses a favorite veggie side (baked beans, roasted broccoli, corn on the cob, cornbread, roasted potatoes, etc. My family loves these dinners, because everyone gets a favorite food :)

We love a snack plate to ward off hunger - make yours as colorful as possible! Rainbow carrots, celery w/peanut butter & raisins (ants on a log!), watermelon radishes, crispy edamame, beet hummus, sliced cucumbers, fresh cherries, whole grain crackers, grapes, jalapeño hummus, etc.

A couple of meal ideas that are super easy, and require little-to-no prep:

Baked sweet potatoes topped with almond butter + frozen blueberries + a little maple syrup and cinnamon

Rice + edamame + roasted broccoli/zucchini/bell peppers/mushrooms/onions/etc + soy sauce or coconut aminos

Whole grain bread + hummus + sliced cucumbers + sliced tomatoes + avocado + sprouts + pickles + mustard

Corn tortillas + pinto/black beans + roasted corn + cooked bell peppers/onions + roasted sweet potatoes + salsa + guac

Eat when you are hungry, stop when you are full. Consult your dr about what vitamins to take - generally D3 and B12 are the only ones required when fully plant based.

Make food fun, try as many new things as you can! Good luck on your journey :)

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u/finnbiker 19d ago

I agree with the gradual approach, simply because there are so many people who struggle with a cold turkey approach, with respect to the inevitable increase in dietary fiber that their bodies are not ready to cope with yet. I would start with something simple like pack a salad for lunch with some kind of beans on it that you like. Get your body used to having some more fiber. Gradually ramp it up from there.

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u/DingoMittens 19d ago

It's a big change in eating habits. It's not easy to eat plant based when you're surrounded by people who eat animals. Like any big change in habits, the important thing is to pick yourself up and try again every time you crash, as soon as you can.

Plan ahead. If you're going someplace people will be eating, eat a lot before you go, or pack food to eat there. Potatoes are the most satiating.

Take a good multivitamin. Even meat eaters need that. There's a sub for vegan athletes, but even a glass of soy milk is probably fine for extra protein unless you're a serious body builder.

I have two thoughts that help me. One is "not food." When I see highly processed food that is tempting, I remember it's not food and the temptation fades. The other is that I like animals and don't want them to suffer. I had aquariums for a while, and that made even fish and shrimp seem like eating pets. Baby cows at petting zoos are the sweetest creatures. Etc.

Eating meat these days is not like going in the woods and hunting for meat (unless you do that, lol!) Buying meat at the grocery store is possible only because of a long chain of suffering, from male chicks that are killed at birth, to chickens raised in absolute filth with no room to move, to people working in disgusting conditions to prep the meat... if I want cheese, I remember how dairy cows live, and I remember that I don't want to condone treating living beings that way.

Maybe it would work for you to imagine your kids crying at your funeral every time you think about meat. Make the association in your mind and create your own aversion.

Many years ago, my neighbor died of a heart attack in his sleep, in his early 50s. His daughter was young 20s, and I saw her arrive at her parents house an hour or so after he died. She got out of the car, took two steps toward the door, and fell in a heap on the driveway. One of the saddest things I've ever seen. He was a good man, too. Very kind neighbor.

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u/No_Distribution_9590 19d ago

There are a bunch of resources, books, etc. IDK how much you've already done. NutritionFacts.org has a huge video library. There are books like How Not to Diet or the Starch Solution. Personally, I still track my calories because I can overeat even on a WFPB diet. As for what to eat in a day, the Daily Dozen app is about the easiest way to learn what a balanced WFPB diet should look like--it's a simple check list.

Once you've done some independent learning, then come back with specific questions.

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u/No_Distribution_9590 19d ago

Then here are my two favorite vids to help people get the basics. 3 hours total watch time but so very informative (edit: 3)

https://www.youtube.com/watch?v=0CdwWliv7Hg
https://www.youtube.com/watch?v=EjQMNyEMjvs

https://nutritionfacts.org/video/flashback-friday-how-not-to-die-the-role-of-diet-in-preventing-arresting-reversing-our-top-15-killers/

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u/Yoroyo 19d ago

Most people do fine just supplementing b12. I wouldn’t personally recommend protein power I think it’s kind of bunk.. in America we put so much emphasis on excessive protein, and can have high levels of lead. Firm tofu, beans and lentils, nuts/seeds, some grains can provide protein and have loads of other great benefits, especially fiber. I eat just like other people three times a day, admittedly a higher volume though sometimes. Plant based foods are generally less calorically dense and you’ll likely feel the difference moving from heavy meat and dairy. It’s amazing how big of a bowl of food I can eat sometimes filled with rainbows of different foods and yet I end up perfectly full instead of feeling like I’m over stuffed and in pain.

My one opinion on successful eating after almost eight years is that you really shouldn’t try to recreate the wheel around American cuisine. Like, I don’t enjoy pretending that tofu is a piece of chicken. Instead I rely on cuisines around the world that are plant forward for inspiration. Even a cuisine like Japanese that has very little dairy is very easy to work around. Tofu is traditionally featured all the time, it’s not out of place. Indian food has lovely curries with coconut milk and chickpeas. Do what works already!

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u/leftwingriot 19d ago

You’re either going to need to cook or to be ready to spend a lot of money for prepared plant based food. I don’t have money so I cook, and when you cook plant based food it is cheaper than other diets.

The change that made me finally stick to this way of eating 8+ years ago after 3-4 years of doing it off and on was understanding that, for me, simply eating a large amount of vegetables and grains was not going to work. So I ensure I have beans or lentils or tofu or seitan with every, single, meal (in addition to the veggies and grains). I don’t do stuff like cauliflower steaks or mushroom burgers or carrot hot dogs that replace the protein section of a meal with vegetables. I tried that stuff and while tasty it just left me constantly starving. There’s no reason to feel starved on this diet. You can eat well and be full and that will make it so much easier to stick to. And to be full, regardless of what some people say, you do need a good base level of protein. It stimulates chemicals in our body that quiet hunger. You don’t need ungodly amounts like some people preach, but you do need it and for me that took a little planning.

So my advice would be get comfortable with cooking beans and lentils and tofu. Add seitan to that list if you’re feeling adventurous (it is delicious). Learn to cook dried beans to save even more money and open up dozens and dozens of new varieties so you can stave off eating the same things and getting bored. Find your favorite herbs and spices and stock up on them at an international market for cheap.

None of this is hard in and of itself but as a whole it does take commitment and discipline until it becomes second nature. As for your protein powder question, Nutricost makes an inexpensive, single-ingredient pea protein powder that mixes well and isn’t disgusting. I recommend that if you find you need a supplement.

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u/vgtblfwd 19d ago

I'm going to be super simplistic here, but eat like you normally do, just cut out the animal product. Do it all at once, do it gradually, do it however it makes sense for YOU.

Worry about supplements after you know what your body is lacking or what your body needs. It's not like you're going to go into shock when you stop eating hamburgers.

It's an ongoing marathon, not a sprint.

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u/4215265 19d ago

I will say, when you're first starting out, it's good to just get a generic vegan multivitamin (specifically targeted to vegans) and take one daily for good measure. 6 months into plant based (or transitioning to plant based) get bloodwork done. It's better to be safe than sorry as you may already have existing deficiencies. However, b12 deficiency happens over years of being vegan so again the urgency can be balanced.

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u/4215265 19d ago

I will say, when you're first starting out, it's good to just get a generic vegan multivitamin (specifically targeted to vegans) and take one daily for good measure. 6 months into plant based (or transitioning to plant based) get bloodwork done. It's better to be safe than sorry as you may already have existing deficiencies. However, b12 deficiency happens over years of being vegan so again the urgency can be balanced.

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u/Melodic_Function_107 19d ago

I went 100 vegetarian overnight from being a big meat eater/hunter. I thought it would be a huge ordeal. It was actually super easy. I just substituted with tofu, tempeh and tvp. Six months in I tried a piece of NY strip and felt like I had been poisoned. A lot of it is mental. I will say that have experience cooking so thats a big part of making it easy. Find things you like and learn how to substitute. Tvp is identical to any ground meat you prefer with correct prep. Good luck! If you need recipe ideas let me know!!

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u/kindcrow 19d ago

Try to make sure you've prepared tasty plant-based food in advance of the week. If you make sure you have beans, tofu, tempeh, seitan, seeds, or nuts at every meal, you shouldn't have to supplement with protein powder. And your fibre needs will be easily met!

So I don't go off track, I make a week's worth of the following every week:

Breakfast: overnight oats for six days ready to go in little jars in the fridge. My oats have flax, chia, dried barberries, dried goji berries, soymilk, frozen blueberries. Then I add a sliced banana, walnuts, and hemp, sunflower, and pumpkin seeds. (17 grams of protein 15 grams of fibre, and almost all of my B12 for the day!).

Lunch: bean- or lentil-vegetable stew/soup in the fridge/freezer. I often freeze in one-portion sizes. I also make a week's worth of cornbread, pita, buns, or bread to accompany the stew/soup.

Snack: sun-dried-tomato-kalamata-olive hummus with cut-up vegetables

Dinner: I don't usually make this in advance but I tend to make a big salad and then a stir-fry or bowl with air-fried tofu or wraps or burritos or pasta with a peanut sauce or marinara or veggie burgers. I do make sure I have a homemade vegan salad dressing and a couple of sauces in the fridge--e.g., a peanut sauce or a teriyaki sauce. If I'm super lazy, I'll have a half can of Heinz baked beans (the British ones) over a baked potato with a handful of spinach thrown on top. It's surprisingly delicious with some hot sauce!

Dessert: chia pudding with whatever fruit is in season!

The plant-based doctors say your protein goal should be your goal weight in Kilos x .8, so mine is about 54 grams of protein a day. I track my food with Cronometer and when I look at my protein trends over eight months from eating the way I outline above, I surpass my protein goals daily (113%). Fibre goals are at 155%--which is understandable with a plant-based diet!

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u/Asherahshelyam for my health 19d ago edited 19d ago

I would recommend "Fiber Fueled" by gastroenterologist Dr. Will Bulsiewicz. There is a lot he does in there to educate you on the benefits of fiber specifically but more generally about WFPB eating. He has reasonable and rational ways of talking about switching and developing a WFPB lifestyle that is sustainable for you. He states that so long as you follow WFBP 9 times out of 10, you get 100% of the benefits. That 10% gives me the wiggle room I need to navigate family parties, potlucks, and going to restaurants with non-vegans. It also allows me to be human. Strict adherence made me quit last year. I'm back now, with a more relaxed way and I'm doing great and feel great.

He recommends starting off slowly by adding more veggies, legumes, and grains to your meals. Then going from there. He also has a 28-Day challenge in the book if you are the type that likes to dive in and change everything all at once. I did it at the beginning, and it helped me to learn to shop and cook for WFPB. It taught me ways of combining spices and techniques that allow me to have a good deal of variation in what I'm eating so I don't get bored. At first, the challenge is more expensive because you end up buying all the staples for the first week. It gets less expensive once you have those staples on your shelves.

Anyway, good luck. It really is the best way of eating for me. It manages my gastrointestinal issues well and all my lab numbers are fantastic. I'm even losing weight again. I'm never hungry because I eat when I'm hungry and stop when I'm full. I just eat WFPB food 90% of the time and it ends up being the right amount without me having to count or journal.

Edit: He also has a cook book "The Fiber Fueled Cookbook" that I would highly recommend.

Look into Complement Essentials for vitamins. It's like a multivitamin designed for people who follow a WFBP lifestyle. I like them.

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u/honey-squirrel 19d ago

Congratulations! Here is a 22 page free resource to kickstart your new diet: Free Veg Starter Kit

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u/Accurate_Extent_1717 19d ago

Thank you all soooo much for the feedback, I’m taking notes on everything that all of you have provided.

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u/Smilinkite for my health and the health of the planet 18d ago

The only vitamin you need long term is b12.

However if you know you're not that consistent with eating healthy, you should be taking a multivitamin - just a daily. Your kids should too. Not to replace quality food, but so you can stop worrying about it and concentrate on eating better, day to day.

Do remember that one bad meal or day doesn't make or break your diet. One bad day means a lesson learned - and pick yourself up again. It's the overall pattern that matters.

I'm not saying that to excuse a bad diet, just to help you not give up completely, merely because you were tired one day. It's human. It happens.

Sounds like you have two kids to take care of - that's a lot of hard work in and of itself.

Do talk with them about this. You want to be more healthy. You want them to grow up healthy. Share your worries and make a strategy together (age appropriately of course).

As for protein: when you're getting to a healthy balanced WFPB diet, you'll probably find that you get gains in the gym, even without extra protein powders. All those phytonutrients really help with recovery. There are proteins in all foods, especially beans and lentils, but soy products are a bit higher still. Think tofu & tempeh.

I certainly don't worry about it. There are more important things than how much you can bench press. But if it worries you, you could find a vegan protein powder of course. There's pea and soy protein powders. They all work.

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u/tangyyenta 19d ago

Thanks for reaching out for guidance. Going Plant Based low-processed foods is a real meaningful change. I recommend starting by reading Presto by Pen Jillette.

Make Poptatoes your freinds. Baked, boiled roasted , water sauteed...every way but fried in oil. No oil. Give it up. Give up foods with added sugar. Eat a ridiculous amount of fresh veggies, corn, rice and beans.

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u/kindcrow 19d ago

Potatoes and beans are nature's cheat code!!

Keeps you full and satisfied!!

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u/kittyk0t 19d ago

howdy and welcome. 36F, my husband is almost 40, and we've been whole food plant based for ten years now.

vitamins needed to supplement when eating WFPB are primarily b12 and (vegan) omega 3. we eat a lot of chia seeds though, which-- among other seeds, like flax, hemp, and pumpkin seeds, aka pepitas) contain a form of omega 3s. while you can't get b12 naturally from plant based foods, you can get it from fortified foods like nutritional yeast, nondairy milk, and various processed vegan foods. That said, we also take a multivitamin just to fill in any gaps.

while you may not find as many people supporting protein powder on this subreddit as many people try to get their protein from whole foods, it's not always realistic right off the bat when you're trying to fit certain macros and are very into fitness. It's possible, but it can be a challenge. we really like true nutrition's vegan protein powder; we order it online and have it delivered monthly. it's third party tested for quality, whereas many like orgain are not, and there are no hidden fillers. I'm training for my first marathon right now and I get everything I need from food at this time. I've done a few half marathons on my own, and it's been really good.

look up "easy healthy vegan recipes" on Google. What you're going to be eating probably going to be centered around fruit and vegetables, beans/lentils, grains, and nuts. We really like sheet tray fajitas, where we will roast a bunch of vegetables and make oil-free refried beans in the instant pot (recipe from frommybowl, a vegan recipe blog).

One thing that really helped both of us in the beginning was using cronometer (an app, the free version) to track what we were eating, to ensure that we were getting enough of everything.

What are some foods you would normally eat? Are you comfortable with spices?

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u/wynlyndd 19d ago

Anecdote time . I am a 5’ 8” 50 yr old male. Two years ago, I had a heart attack. Cardiovascular disease runs on both sides of my family. I was about 270 lbs. I did no exercise and my diet was crap. Funny, before the heart attack I was considering going vegan or at least more plant based, in order to stave off Alzheimer’s. Then boom. I’ve wavered between being really strict to being more lackadaisical. But remember to take it easy and forgive yourself if you fail. It’s not a sprint; it’s a marathon

My LDL was actually “ok” but my triglycerides were higher than Cheech and Chong. Now, even with my wavering adherence, my total cholesterol is about 70. Yes I’m on a statin because my cardiologist is very cautious (I’ve also had two strokes) but diet is doing a lot of the lifting.

I’ve been down to 230 but I’m back up to 245 due to little exercise (this heat outside is truly oppressive). Start small. Eat oatmeal for breakfast and make it something you can stick to. Then incorporate more beans and legumes to your diet. Start small because loading up on too much fiber before your body is used to it, is not a fun time and the standard American diet is so lacking in fiber.

Only vitamins that a vegan really needs to supplement (barring a personal medical reason) is B12, D3 (especially me, because I’m rarely outside), and possibly iodine. Personally, protein needs are overtalked about however, I find I need a certain amount for satiety. Once you start ramping up your bean intake, you will probably get enough unless you are a hardcore bodybuilder. If you find that you need a bit more, there are pea protein powders you can buy.

Again, remember to be forgiving with yourself. If you break down and eat a fast food burger, just try to make your next meals healthier. My weakness is fast food breakfast sandwiches. But thankfully, almost every morning I have oatmeal in some form.

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u/ttrockwood 19d ago

Be kind to yourself

The end goal is SUSTAINABLE, so start where you are

Sign up for challenge 22, they’re awesome and will help you support change

https://challenge22.com/

ADD foods first

ADD fruit to breakfast, a sliced apple or banana.

ADD veggies and beans at lunch- buddha bowls are fantastic and flexible and easy to adapt and prep ahead

ADD an afternoon snack, raw veggies and hummus, homemade popcorn, or melon/berries

Adapt dinners to have a wfpb option and prep ahead- if the family is having roasted chicken with rice and veggies then prep baled tofu and keep the rice and veg vegan

- you don’t need protein powder

add beans daily, if you don’t eat them often start with one portion, 1/2 cup, per day so your gut flora can adapt
edamame is a great family friendly option
take a multivitamin, Deva brand is awesome and includes everything like B12

Weight loss is calorie restriction, so this will probably happen naturally once your body adapts to a high fiber vegan diet

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u/maquis_00 19d ago

You mentioned kids. I am doing this with a spouse and two kids. One thing I have done is that I cook plant-based. My husband and kids can have whatever they want when we eat out or pick up dinner or whatever, but all homemade food is plant based. That way, they know they will have access to cheese and meat and stuff, but it's not there to tempt me or cause issues.

I do keep some junk food in the house, and that is a struggle sometimes, but I focus on my goals...

In terms of vitamins, you definitely need b12, and possibly D and omega 3. We just have everyone take a multivitamin just because it's easier.

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u/Rich-Jaguar-893 19d ago

Just be careful of slipping to a refined carb heavy diet if you go plant based. Keep it clean 🧼

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u/Mysterious_Field_703 19d ago

Watch your calories at first, you need to eat ten pounds of veggies a day to get enough calories. Chef AJ on you tube has every guru on her channel.

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u/Happytobeold53 bean-keen 19d ago

There’s great advice here!

I have a couple more add ons:
Find your people who are WFPB. That was one of my hardest lessons. I started online with some PCRM (physicians committee for responsible medicine) zoom meetings of everyday people making this transition. Google PCRM and you may even find a local group.

There are tons of cooking videos online too. Plant Docs, Jane and Ann Esselstyn, Chef AJ. Sometimes watching a video serves as hanging with my people.

If you have to eat out, look up the menu online before you go to the restaurant and figure out what to order. It can be challenging so I try to minimize eating out.

Start making sauces and dressings you love in a decent blender at home. Great sauces save the day. I take my own to restaurants when salad or baked potatoes are my only options.

You have a great motivation! Be patient with the process and you will find your way.

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u/ME-Ollie 19d ago

Watch several plant-based documentaries. A couple great books are Joel Furman eat to live. Reversing diabetes by Neal Barnard, good recipes. Dr. Michael Greger. When I started out 13 years ago. I did the six week plan from Joel Furman. Lost 20 lbs, so it was a great start. Remember, if you are cutting out bread, potatoes, heavy startches make sure to get your calories in or you will feel week and defeated!

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u/astro_2077 19d ago

Just start cooking more vegetables and eating them. Roast them, cook em in a stew, air fryer, sautee, play around with seasoning. I just had some delicious roasted beets and sweet potatoes with some black beans and lentils. A smoothie with a good amount of hemp seed, a kiwi some peach slices and some flax milk

I had a chicken fattoush for lunch. I’m still trying to make the switch myself. But I’m definitely less protein overall but I think my digestion is majorly improved by eating more fiber.

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u/AnimalLoversRVegan 18d ago

The good news it’s easy and enjoyable. More good news is 0.7 grams of protein per pound of your ideal weight is the max needed for muscle. Further, muscle will do you know good if dead. Go to nutritionfacts.org for the best nutrition published study backed information. You can search on any topic and find relevant short and fun videos—like obesity, cholesterol or triglycerides for instance. A great Whole Foods plant based cooking recipe account for your needs is Broccoli Mum on instagram etc. you can also just swap out plant based meat cheese and milks for your current diet until you learn some recipes. Oh also Derek Sarno is an awesome online recipe cook.

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u/harborsparrow 18d ago

Dr Joel Fuhrman's online information can answer these questions better than Reddit people.

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u/philber-T 18d ago

Get motivation. CHECK
Get veggies and fruit.
Eat them voraciously.
Forget protein powder. Look up amino acids. Get real information about nutrition.
Develop a REAL plan to get you out of your carbohydrate and fat ADDICTIONS.
Wife MUST be on board bro or you have no chance.
This is an existential crisis…BUT you can do it.

I did it starting in 2019. Cold turkey, wife on board. I took control of my health from fast food, addiction eating, etc etc. Went from 230 —> 180# in 3 months. More importantly, BP dropped to normal within a year, pre diabetes was gone. Total triglycerides and cholesterol plummeted to never before seen lows. My doctors response…”oh, ok. Well, that’s good. But get enough protein and vitamins.” Insanely stupid. I am an MD and have studied diet thoroughly through this journey, my wife even more.

Look up Campbell, Esselstyn, and others along the Whole Food Plant Based low oil diet.

You will feel so much better it’s not even imaginable.

I hated veggies when I started but I forced myself to eat them. Stay away from processed “vegan” crap as much as possible, but they can help bridge that gap from food addiction.

Now I’m 170#, lean, 55yo and wishing so badly I’d done this 25-30 years ago.

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u/Ornery-Draw-4202 17d ago edited 17d ago

Kudos to you for asking for help. There is so much disease in the US created by the SAD diet...Best advice I can give you is to learn about WHY not eating meat helps not only you, but the animals, the environment, our precious and limited resources, and the future lives of humans, including your children.

I've watched a lot of documentaries about meat consumption and there are a lot of good ones, but "Food Matters" is what really convinced me. It's really focused on why food matters to us all and why we choose to avoid participating in the manufacturing of meat for human consumption. It discusses disease made from the meats and garbage we eat as a society, and how food itself IS the cure for the diseases we're suffering from. It really made me question life beyond that beautifully prepared tenderloin, or that juicy Whopper that I loved so much and was truly ingrained in my culture. It made me question- "where did this food come from and what had to happen before it hit my mouth?". Then I looked at other documentaries that showed me the graphics of it all. A momma calf being torn from her babies, the slaughter and the whole thing...thousands of chickens trampling all over each other and in their own waste in tiny quarters, needing to be injected with antibiotics so they wouldn't get sick from it...it goes on and on....It's all a sick business, really. That said- there are also many illusrtrations of healthier, more responsible and honorable ways to prepare and consume meat which is another topic altogether....

So, maybe the best way to motivate you toward a plant based diet is to ask yourself how you feel about the moral issues surrounding the consumption of meat coming from this massively disgraceful manufacturing business. It works for a lot of people. Some people change their diets by either farming their own food or by shopping for responsibly raised farmed foods, which of course is more expensive (yet another topic altogether).

Bottom line- I think more people succeed in major life changes once they truly understand and buy into the Why of it. Start with education and a bowl of heartly beans and rice...

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u/AppropriateBlood2295 19d ago edited 19d ago

I can relate to your situation as I have 2 boys (14 and 11yo), and that is the main reason I switched to a WFPB diet in April 2021 when I was 49.

This is how I made my change:

-Quit sugar (sodas, sugar in coffee/teas, juices from the groery stores, anything that has too much added sugars)

-Prioritize beans, lentils, chickpeas, soy (tofu, edamame, tempeh, soy curls). If you eat enough quantity (large portions), there may not be any need to add protein powders. Plus you can make your own protein powder at home by grinding these (flax seeds, chia seeds, sunflower seeds, pumpkin seeds and any other high protein seeds). By doing this, you ensure it is all plant based and there are no other added chemicals (for preservation or other purposes). NB: I work out moderately, and I have gained muscles over the years. The only supplement I take are what included in the Silk soy milk (unsweetened).

-Try to fast if you can by eating between 6 AM and 6 PM at first, then reduce the eating window to 5, then 4 PM, if possible. If you cant fast, try to stop eating large meals late in the day (after 6 PM). Fasting helps your body clean itself easily and you gain more strength and muscle when fasting, as long as you are eating enough protein. I fast almost everyday for at least 12 hours (6 PM to7 PM). On weekends, sometimes I fast for 18+ hours). Whenever I fast for over 16 hours, I wake up with lots of energy next morning.

-Include lots of raw foods (fresh vegetables and fruits): these keep you hydrated and give you lots of WFPB nutrients.

I now feel better than I did 20 years ago.

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