Welcome to the Plant Based Diet (PBD) subreddit!

&nbsp;

*Before making any dietary or exercise changes in your lifestyle, please consult your physician.*
 
&nbsp;
 
**GETTING STARTED**:

**These are NOT included in a WFPB diet:**

* meat, poultry, eggs, fish, honey, and gelatin
* dairy products (e.g. milk, cheese, yogurt)
* juices with the fiber/pulp removed
* protein powder

Avoid:

* [coconut milk/cream](https://nutritionfacts.org/video/what-about-coconuts-coconut-milk-and-coconut-oil-mcts/) due to very high saturated fat and total fat.   A can of coconut milk can contain more than 1 week's worth of saturated fat.  Use almond/cashew milk instead for flavor.
* [added/refined oils](http://www.plantplate.com/Guide/Detail?GuideID=1009)

**You can eat a wonderful variety of delicious, nutrient-dense foods**


* all vegetables (leafy green vegetables, root vegetables), 
* veggies that are red, green, purple, orange, and yellow etc.)
* all legumes (beans, peas, and lentils of all varieties)
* mushrooms  
* all whole grains and wg-products, such as bread and pasta
* all fruits
* seeds and nuts  

&nbsp;

**Don't be deficient:**

* [What every vegan should know about Vitamin B12](https://veganhealth.org/what-every-vegan-should-know-about-vitamin-b12/)

* [Iodine](https://veganhealth.org/iodine/)  

* [Vitamin D](https://veganhealth.org/vitamin-d/)

Professional triathlete, [**Rip Esselstyn**](http://www.engine2diet.com/)  has adopted a whole food plant-based diet, [the Engine 2 Diet,](http://engine2diet.com/) at the advice of his father, **Dr. Caldwell B. Esselstyn,** chief of surgery at the Cleveland Clinic, who discovered through medical research that a whole-food plant-based, low-fat diet could **reverse heart disease and diabetes**.

&nbsp;

**Nutrition Info for Clinicians**

[Physician Comm for Responsible Medicine](https://www.pcrm.org/good-nutrition/nutrition-for-clinicians)


***Getting started posts:***

* [What do you eat in a day?](https://old.reddit.com/r/PlantBasedDiet/comments/a365jl/what_do_you_eat_in_a_day/)
* [Please help me understand what to eat](https://old.reddit.com/r/PlantBasedDiet/comments/9vw3ev/please_help/)  
* [What does your day in meals look like?](https://old.reddit.com/r/PlantBasedDiet/comments/8to9wu/what_does_your_day_in_meals_look_like_switching/)  
* [If you are craving sweets or other bad foods, what do you eat?](https://old.reddit.com/r/PlantBasedDiet/comments/8uza9l/if_you_are_craving_sweets_or_greasy_food_what_do/)  
* [How much bread do you eat?](https://old.reddit.com/r/PlantBasedDiet/comments/98578a/how_much_bread_do_you_eat_in_a_day/)  
* [Taking the plunge into a plant-based diet (as someone who lifts), where do I begin?](https://old.reddit.com/r/PlantBasedDiet/comments/a4jdch/taking_the_plunge_into_a_plantbased_diet_where_do/)  
* [Oil free cooking guide](https://old.reddit.com/r/PlantBasedDiet/comments/a8ntbw/we_need_an_oilfree_cooking_guide/)
* [How do you bake without oil](https://old.reddit.com/r/PlantBasedDiet/comments/9rmvk7/how_do_you_bake_without_oil/)  
* [Roasting eggplant without oil](https://old.reddit.com/r/PlantBasedDiet/comments/9yjitk/tips_for_oven_roasting_eggplant_without_oil/)

&nbsp;


***Finding Plant-Based Physicians***

[**Enter US zip code to find plant-based physician**](http://plantbaseddocs.com)

[**Physician list from Happy Herbivore site**]
(http://happyherbivore.com/2014/09/plant-based-vegan-doctors-list/)

[**Plant-based Doctors**](http://www.plantbaseddoctors.org//)

***Cookbook & Website Resource Links:***

[**Heart Attack Proof - Esselstyn video**](https://www.youtube.com/watch?v=AYTf0z_zVs0)

[**Engine 2 Cookbook**](http://www.amazon.com/The-Engine-Diet-Firefighters-Save-Your-Life/dp/0446506699/ref=sr_1_1?ie=UTF8&qid=1392656160&sr=8-1&keywords=the+engine+2)

[**Plant-Strong**](https://www.amazon.com/Plant-Strong-Discover-Healthiest-Diet---Recipes/dp/1455509353/ref=sr_1_1?s=books&ie=UTF8&qid=1472835776&sr=1-1&keywords=plant+strong+esselstyn)

[**China Study Cookbook**](http://www.amazon.com/The-China-Study-Cookbook-Plant-Based/dp/1937856755/ref=sr_1_1?ie=UTF8&qid=1392656250&sr=8-1&keywords=china+study+cookbook)

[**China Study All-Star Collection Cookbook**](http://www.amazon.com/gp/aw/d/1939529972/ref=mp_s_a_1_2?qid=1392656110&sr=1-2)

[**How Not To Die**](http://nutritionfacts.org/book)

[**Proteinaholic**](http://proteinaholic.com)

[**Forks Over Knives**](http://www.forksoverknives.com)

[**China Study Community**](http://www.thechinastudy.com/)

[**NutritionFacts.org**](http://www.nutritionfacts.org)

&nbsp;

***Movies / Videos***

[Forks Over Knives - documentary](https://www.youtube.com/watch?v=n1LUj3kxB9M)

[The Game Changers](https://www.youtube.com/watch?v=V1VTaCV2uek)

[What the Health - documentary](https://www.youtube.com/watch?v=A-xrOHpDMj4)

[PlantPure Nation - documentary](https://www.youtube.com/watch?v=yBKnG9Y0owQ)

[Caldwell Esselstyn, MD](https://www.youtube.com/watch?v=HfNvq74hS_o)

[T.Colin Campbell, Ph.D](https://www.youtube.com/watch?v=-t5WbR6M1yI)

[Neal Barnard, MD](https://www.youtube.com/watch?v=3FsWrzx89BI)

[Michael Greger, MD - Google Talk](https://www.youtube.com/watch?v=7rNY7xKyGCQ)

[John McDougall, MD](https://www.youtube.com/watch?v=b8pnyWPEixw)

[Robert Ostfeld, MD](https://www.youtube.com/watch?v=LsklVxBujho&t=1s)

&nbsp;

Civil discussion is welcome, trolls and personal abuse are not.

&nbsp;

***Recipe Blogs***

[T. Colin Campbell Center for Nutrition Studies](http://nutritionstudies.org/recipes/)

[Fat Free Vegan](http://blog.fatfreevegan.com/)

[Plant Based Katie](http://www.plantbasedkatie.com/)

[Straight Up Food](http://www.straightupfood.com/blog/)

[PlantPlate](http://www.plantplate.com/Recipe/List)

[Happy Herbivore](https://happyherbivore.com/blog/)

[The Vegan 8](http://thevegan8.com)

[Plant Powered Kitchen](http://plantpoweredkitchen.com/recipe-page/)


&nbsp;

***Friendly and related reddits:***

[/r/EatCheapAndVegan](/r/EatCheapAndVegan)

[Vegan Zero Waste!](/r/VeganZeroWaste)

[Ask Vegans](/r/AskVegans)

[/r/VeganDocs](/r/VeganDoctors)

[/r/NutritionFacts](/r/nutritionfacts)

[/r/VeganExchange](/r/Veganexchange/) - Vegan food exchange

[/r/VeganRecipes](/r/veganrecipes)

[/r/VeganRamen](/r/VeganRamen)

[/r/VegRecipes](/r/vegrecipes)

[Raw Foods](/r/raw)

[Rich Roll - Plant-based athlete & activist](/r/rich_roll)

[SalsaSnobs](/r/salsasnobs)  

[Veg*n Problems](/r/vegproblems) - Even complaints have their place

[/r/Vegan](/r/vegan/) - Vegan Subreddit

[/r/Veg](/r/veg/) - Vegetarian & Vegan News

[/r/Vegetarianism](/r/Vegetarianism/) - Vegetarian & Vegan Stuff

[/r/Actual Hippies](/r/ActualHippies) - Actual Hippies (fun, quasi-related sub)

<div class="md">Welcome to the Plant Based Diet (PBD) subreddit!

&nbsp;

Before making any dietary or exercise changes in your lifestyle, please consult your physician.

&nbsp;

GETTING STARTED:

These are NOT included in a WFPB diet:

<ul>
<li>meat, poultry, eggs, fish, honey, and gelatin</li>
<li>dairy products (e.g. milk, cheese, yogurt)</li>
<li>juices with the fiber/pulp removed</li>
<li>protein powder</li>
</ul>

Avoid:

<ul>
<li><a href="https://nutritionfacts.org/video/what-about-coconuts-coconut-milk-and-coconut-oil-mcts/">coconut milk/cream</a> due to very high saturated fat and total fat. A can of coconut milk can contain more than 1 week&#39;s worth of saturated fat. Use almond/cashew milk instead for flavor.</li>
<li><a href="http://www.plantplate.com/Guide/Detail?GuideID=1009">added/refined oils</a></li>
</ul>

You can eat a wonderful variety of delicious, nutrient-dense foods

<ul>
<li>all vegetables (leafy green vegetables, root vegetables), </li>
<li>veggies that are red, green, purple, orange, and yellow etc.)</li>
<li>all legumes (beans, peas, and lentils of all varieties)</li>
<li>mushrooms </li>
<li>all whole grains and wg-products, such as bread and pasta</li>
<li>all fruits</li>
<li>seeds and nuts </li>
</ul>

&nbsp;

Don&#39;t be deficient:

<ul>
<li><a href="https://veganhealth.org/what-every-vegan-should-know-about-vitamin-b12/">What every vegan should know about Vitamin B12</a></li>
<li><a href="https://veganhealth.org/iodine/">Iodine</a> </li>
<li><a href="https://veganhealth.org/vitamin-d/">Vitamin D</a></li>
</ul>

Professional triathlete, <a href="http://www.engine2diet.com/">Rip Esselstyn</a> has adopted a whole food plant-based diet, <a href="http://engine2diet.com/">the Engine 2 Diet,</a> at the advice of his father, Dr. Caldwell B. Esselstyn, chief of surgery at the Cleveland Clinic, who discovered through medical research that a whole-food plant-based, low-fat diet could reverse heart disease and diabetes.

&nbsp;

Nutrition Info for Clinicians

<a href="https://www.pcrm.org/good-nutrition/nutrition-for-clinicians">Physician Comm for Responsible Medicine</a>

Getting started posts:

<ul>
<li><a href="https://old.reddit.com/r/PlantBasedDiet/comments/a365jl/what_do_you_eat_in_a_day/">What do you eat in a day?</a></li>
<li><a href="https://old.reddit.com/r/PlantBasedDiet/comments/9vw3ev/please_help/">Please help me understand what to eat</a> </li>
<li><a href="https://old.reddit.com/r/PlantBasedDiet/comments/8to9wu/what_does_your_day_in_meals_look_like_switching/">What does your day in meals look like?</a> </li>
<li><a href="https://old.reddit.com/r/PlantBasedDiet/comments/8uza9l/if_you_are_craving_sweets_or_greasy_food_what_do/">If you are craving sweets or other bad foods, what do you eat?</a> </li>
<li><a href="https://old.reddit.com/r/PlantBasedDiet/comments/98578a/how_much_bread_do_you_eat_in_a_day/">How much bread do you eat?</a> </li>
<li><a href="https://old.reddit.com/r/PlantBasedDiet/comments/a4jdch/taking_the_plunge_into_a_plantbased_diet_where_do/">Taking the plunge into a plant-based diet (as someone who lifts), where do I begin?</a> </li>
<li><a href="https://old.reddit.com/r/PlantBasedDiet/comments/a8ntbw/we_need_an_oilfree_cooking_guide/">Oil free cooking guide</a></li>
<li><a href="https://old.reddit.com/r/PlantBasedDiet/comments/9rmvk7/how_do_you_bake_without_oil/">How do you bake without oil</a> </li>
<li><a href="https://old.reddit.com/r/PlantBasedDiet/comments/9yjitk/tips_for_oven_roasting_eggplant_without_oil/">Roasting eggplant without oil</a></li>
</ul>

&nbsp;

Finding Plant-Based Physicians

<a href="http://plantbaseddocs.com">Enter US zip code to find plant-based physician</a>

<a href="http://happyherbivore.com/2014/09/plant-based-vegan-doctors-list/">Physician list from Happy Herbivore site</a>

<a href="http://www.plantbaseddoctors.org//">Plant-based Doctors</a>

Cookbook &amp; Website Resource Links:

<a href="https://www.youtube.com/watch?v=AYTf0z_zVs0">Heart Attack Proof - Esselstyn video</a>

<a href="http://www.amazon.com/The-Engine-Diet-Firefighters-Save-Your-Life/dp/0446506699/ref=sr_1_1?ie=UTF8&amp;qid=1392656160&amp;sr=8-1&amp;keywords=the+engine+2">Engine 2 Cookbook</a>

<a href="https://www.amazon.com/Plant-Strong-Discover-Healthiest-Diet---Recipes/dp/1455509353/ref=sr_1_1?s=books&amp;ie=UTF8&amp;qid=1472835776&amp;sr=1-1&amp;keywords=plant+strong+esselstyn">Plant-Strong</a>

<a href="http://www.amazon.com/The-China-Study-Cookbook-Plant-Based/dp/1937856755/ref=sr_1_1?ie=UTF8&amp;qid=1392656250&amp;sr=8-1&amp;keywords=china+study+cookbook">China Study Cookbook</a>

<a href="http://www.amazon.com/gp/aw/d/1939529972/ref=mp_s_a_1_2?qid=1392656110&amp;sr=1-2">China Study All-Star Collection Cookbook</a>

<a href="http://nutritionfacts.org/book">How Not To Die</a>

<a href="http://proteinaholic.com">Proteinaholic</a>

<a href="http://www.forksoverknives.com">Forks Over Knives</a>

<a href="http://www.thechinastudy.com/">China Study Community</a>

<a href="http://www.nutritionfacts.org">NutritionFacts.org</a>

&nbsp;

Movies / Videos

<a href="https://www.youtube.com/watch?v=n1LUj3kxB9M">Forks Over Knives - documentary</a>

<a href="https://www.youtube.com/watch?v=V1VTaCV2uek">The Game Changers</a>

<a href="https://www.youtube.com/watch?v=A-xrOHpDMj4">What the Health - documentary</a>

<a href="https://www.youtube.com/watch?v=yBKnG9Y0owQ">PlantPure Nation - documentary</a>

<a href="https://www.youtube.com/watch?v=HfNvq74hS_o">Caldwell Esselstyn, MD</a>

<a href="https://www.youtube.com/watch?v=-t5WbR6M1yI">T.Colin Campbell, Ph.D</a>

<a href="https://www.youtube.com/watch?v=3FsWrzx89BI">Neal Barnard, MD</a>

<a href="https://www.youtube.com/watch?v=7rNY7xKyGCQ">Michael Greger, MD - Google Talk</a>

<a href="https://www.youtube.com/watch?v=b8pnyWPEixw">John McDougall, MD</a>

<a href="https://www.youtube.com/watch?v=LsklVxBujho&amp;t=1s">Robert Ostfeld, MD</a>

&nbsp;

Civil discussion is welcome, trolls and personal abuse are not.

&nbsp;

Recipe Blogs

<a href="http://nutritionstudies.org/recipes/">T. Colin Campbell Center for Nutrition Studies</a>

<a href="http://blog.fatfreevegan.com/">Fat Free Vegan</a>

<a href="http://www.plantbasedkatie.com/">Plant Based Katie</a>

<a href="http://www.straightupfood.com/blog/">Straight Up Food</a>

<a href="http://www.plantplate.com/Recipe/List">PlantPlate</a>

<a href="https://happyherbivore.com/blog/">Happy Herbivore</a>

<a href="http://thevegan8.com">The Vegan 8</a>

<a href="http://plantpoweredkitchen.com/recipe-page/">Plant Powered Kitchen</a>

&nbsp;

Friendly and related reddits:

<a href="/r/EatCheapAndVegan">/r/EatCheapAndVegan</a>

<a href="/r/VeganZeroWaste">Vegan Zero Waste!</a>

<a href="/r/AskVegans">Ask Vegans</a>

<a href="/r/VeganDoctors">/r/VeganDocs</a>

<a href="/r/nutritionfacts">/r/NutritionFacts</a>

<a href="/r/Veganexchange/">/r/VeganExchange</a> - Vegan food exchange

<a href="/r/veganrecipes">/r/VeganRecipes</a>

<a href="/r/VeganRamen">/r/VeganRamen</a>

<a href="/r/vegrecipes">/r/VegRecipes</a>

<a href="/r/raw">Raw Foods</a>

<a href="/r/rich_roll">Rich Roll - Plant-based athlete &amp; activist</a>

<a href="/r/salsasnobs">SalsaSnobs</a> 

<a href="/r/vegproblems">Veg*n Problems</a> - Even complaints have their place

<a href="/r/vegan/">/r/Vegan</a> - Vegan Subreddit

<a href="/r/veg/">/r/Veg</a> - Vegetarian &amp; Vegan News

<a href="/r/Vegetarianism/">/r/Vegetarianism</a> - Vegetarian &amp; Vegan Stuff

<a href="/r/ActualHippies">/r/Actual Hippies</a> - Actual Hippies (fun, quasi-related sub)
</div>

more plants than you can poke a stick at

t5_2ud49

Home of the Whole Food Plant Based Diet (WFPB)!

A whole-food plant-based, low-fat diet could reverse heart disease and diabetes.

<div class="md">Home of the Whole Food Plant Based Diet (WFPB)!

A whole-food plant-based, low-fat diet could reverse heart disease and diabetes.
</div>

Please read the sidebar before posting. 

**Post the entire recipe / ingredients in the comments.**

 Thanks!

<div class="md">Please read the sidebar before posting. 

Post the entire recipe / ingredients in the comments.

Thanks!
</div>

Has anyone noticed a dramatic drop in USA spinach quality