Plant-based Meal Plans & Nutrition Education

Weekly meal plans that teach you to eat consciously and cost effectively.

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Learn to Cook Plant-based Food...

Easy to follow plans for 3 meals a day and snacks…

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Simple, Delicious & Nutritious Recipes...

…with meticulously laid out plans and educational supplements.

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Frequently Asked Questions

Why should I eat a plant-based diet?

It is beyond the scope of this F.A.Q page to convince you of the benefits of transitioning to a plant-based diet.

We are here to guide those who have already made the decision and need to know what to do next.

However, we suggest you visit our Resources page for a heap of information including books, films and websites to get you started, and don’t forget our BLOG, which is all about plant-based nutrition and lifestyle.

Of course, we advise you to consult with a knowledgeable and open-minded doctor before embarking on major dietary lifestyle changes.

 

I heard my teeth will fall out and I'll waste away to nothing if I go plant-based, is that true?

No, your teeth won’t fall out and you won’t waste away.

In fact, if you follow the meal plans as they are laid out and implement our daily nutritional ‘tweaks’, you will be providing your body with an amazing range of macro and micro nutrients that will ensure your body has everything it needs to thrive and perform in all arenas.

As far as we know, these are the only meal plans that are are meticulously designed to meet or exceed international standards for recommended allowances of more than 40 vitamins, minerals & amino acids.

What about protein? I heard planteaters don't get enough protein and can't build muscle!?

The idea that eating plant-based does not provide enough protein is due mainly to misunderstanding and downright misleading claims made by government organisations, the media and the health and fitness industry.

The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of bodyweight for an adult male. For an average, healthy 75kg male this works out at 60 grams. Our meal plans generally contain between 60 and 100 grams of protein per day. All from real food, not supplements. This makes our meal plans especially suitable for very active people with demanding lifestyles.

Donny and Derek (Plant-Based Plan Founder & Nutritionist) are able to work out every day, build muscle, get stronger and stay healthy eating like this – so will you.

What about Vitamin B12?

Vitamin B12, also known as Cobalamin is produced by bacteria in the guts of animals. It can generally only be obtained from animal sources in nature.

It is extremely important for the healthy functioning of the brain and nervous system and plays a key role in generating DNA.

The common belief among exclusively plant-based people that they don’t need to supplement regularly with B12 is a myth. Extreme vitamin B12 deficiency is uncommon, but mild deficiencies are associated with higher levels of homocysteine which may contribute to the development of heart disease, stroke and dementia.

One week on a plant-based diet can significantly drop blood levels of homocysteine, a toxin associated with cognitive decline and Alzheimer’s disease. Without vitamin B12 supplementation, though, a long-term plant-based diet could make things worse.

Michael Greger, M.D

 

Even meat-eaters may have low levels of B12. In one study, 1 in 6 meat-eaters were found to be B12 deficient. Those with the highest levels of B12 were those who ate fortified foods and took supplements.

The benefits of a plant-based diet far outweigh the disadvantages, but in order to maximise this potential it is important to supplement with a high-quality B12 on a regular basis. Buy the kind of B12 with a high bioavailability. That is, when the active B12 can easily be absorbed and used by the body. So choose a liquid B12 or a spray that can be held in the mouth.

Many foods are also fortified with B12 including plant milks and nutritional yeast, but it is suggested that we combine fortified food sources with supplements to cover all the bases.

For those who argue that a plant-based diet cannot be healthy if it leads to an essential vitamin deficiency it should be noted that 97% of Americans are fiber deficient, 75% are deficient in calcium and potassium, magnesium, vitamin A, C, E and D deficiencies are all common. 97% of Americans don’t eat enough vegetables and a staggering 99% don’t eat enough whole grains. And as far as homocysteine metabolism goes, meat eaters are much more likely to be folate deficient.

So if you have to choose between eating only plants and supplementing with B12, or eating a standard western diet deficient in numerous essential nutrients and considerably increasing your risk of dying from heart disease, stroke, cancer and type 2 diabetes, while contributing to animal cruelty, habitat destruction, species extinction and much more, what are you going to choose?

The supplemental guides available to members cover nutritional issues in detail.

Everyone is different, why will these plans be right for me?

Ultimately, we hope that everyone can develop the self-knowledge and practical skills to eat the food that best allows them to thrive and feel healthy without harming the environment or other beings, without the need for ready-made meal plans (not the greatest business plan, we know!)

However, most people (including doctors and medical professionals) are in need of basic cooking skills and nutrition knowledge before they can confidently go it on their own.

Our meal plans are not intended as a one-size-fits-all solution, they are meant to be a stepping stone, a course of education that will eventually lead to self-reliance.

You are encouraged to use the plans, in whole or in part, until you feel you have the confidence to go it alone. Before long you’ll be able to design your own meal plans and throw together healthy plant-based food intuitively.

What kind of diet is this? High carb, low fat, high fat, low carb, high protein.....?

Our meal plans and diet planning do not follow any strict rules for the ratios of macro-nutrients (carbohydrate, lipids, proteins). We do not adhere to any fad-diet ideas or philosophy. It is not practical to break down a food into it’s macro-components and base everything on the numbers. Having said that, for those who find this information useful our general macro-nutrient ratios look like this:

Protein: Minimum 10% (average 10% – 15%)

Fats/Lipids: Maximum 30% (average 15% – 20%)

Carbs: The rest.

On top of that, we also provide the macro-nutrient ratios and calorie amounts for each day of the week and each meal for those who would like to see it, and our member’s guides, Everyday Nutrition Essentials and Calories, Macros and Energy are there for those who would like to know more.

It is our belief that simply eating a balanced, fully plant-based diet, without overdoing any kind of food will  be enough to take the body where it needs to go.

What does the membership include?

First of all, our meal plan memberships are always completely FREE for the first 14 days. So you can try before you buy, so to speak 🙂

Signing up for a Plant-based Plan membership will give you access to three meal plans: a meal plan for this week and the previous and following meal plans. This means all meal plans will be up on the site for three weeks, so you can get the most out of them. A new meal plan is released every weekend on Saturday or Sunday evening (Depending on where you are in the world!)

Membership also gives you access to our steadily growing Recipe Database. All the new recipes that appear in the meal plans are added to this database and can be accessed and printed at any time.

We also provide a number of educational supplements and guides with topics such as: How to Use the Meal Plans, Everyday Nutrition Essentials and Calories, Macros and Energy…   More quality supplements and guides will be added over time.

I have questions, comments or suggestions. What can I do?

Send an email to info@theplantbasedplan.com and we’ll do our best to get back to you as soon as possible. Ask us anything!

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