“ . . . the more plant based your diet is, the healthier you will be.” Matthew Lederman, MD and Alona Pulde, MD

“There are virtually no nutrients in animal-based foods that are not better provided by plants.” T. Colin Campbell, PhD

plant-based means:

  • vegetables - potatoes, corn, spinach, broccoli, cauliflower, eggplant, mushrooms, squash, sweet potatoes, kale, onions, peppers, scallions, bok choy, etc.
  • fruits – berries, oranges, bananas, apples, melons, grapes, pears, kiwis, grapefruits etc.
  • grains - rice, oats, wheat, barley, millet, quinoa, etc.
  • beans, peas, lentils - black, pinto, kidney, garbanzo, butter, cannellini beans, soybeans, split green peas, black-eyed peas, brown lentils, red lentils, etc.
  • nuts, seeds - walnuts, almonds, peanuts, hemp seeds, chia seeds, sesame seeds, brazil nuts, etc.
  • herbs, spices – garlic, basil, cilantro, thyme, chipotle pepper, cinnamon, cumin, bay leaves, turmeric, cardamom, black pepper, paprika, coriander, rosemary, etc.


  • meat - no chicken, fish, beef, pork, lamb, turkey, seafood, etc.  “Anything with a face or a mother.” Caldwell B. Esselstyn, Jr., MD
  • dairy products - milk, cheese, yogurt, butter, cream cheese, sour cream, ice cream, cottage cheese, whey protein
  • eggs - whole eggs or egg whites

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