“So, what can’t I eat on a plant-based diet?”

That’s often one of the first questions I hear. The answer: it depends. And there’s no one right answer.

For some basics, I like this graphic from Forks Over Knives that shows some of the distinctions between plant-based diets.

For a Whole-Foods, Plant-Based (WFPB) diet, there technically aren’t any foods that are strictly disallowed 100% of the time. Rather, some foods including meat, dairy, oils, and processed foods are recommended to be minimized or avoided.

This is distinct from a vegan diet, which avoids all animal products for moral and ethical reasons.

I try to follow a WFPB diet as closely as possible. While I only eat 100% plant-based foods, not everything I eat is considered a “whole food.” I certainly enjoy a tasty Beyond Burger here and there as well as some of Gardein’s frozen foods.

With this in mind, I’m now breaking out recipes in the Weekly into two categories: those that fall under the recommendations for a WFPB diet, and those that are simply plant-based.

All recipes featured in the Weekly will continue to be 100% plant-based. I’ll simply note with “WFPB” which recipes fall into this category.

So, what should you eat or not eat? That’s really up to you and your desires and goals. And seeking guidance from a doctor, dietician, or health professional is always recommended for help in making this choice.

And remember: no matter what your goals are, go easy on yourself! Nobody’s perfect with their eating habits, and beating yourself up doesn’t help. Forgive yourself and keep going.

The Thing About Olive Oil…

Another question I often get: “Aren’t certain oils, like olive oil, good for you?” It’s true, olive oil is part of the Mediterranean Diet, which often gets high grades from some health experts. But oil generally isn’t considered part of a WFPB diet. Here’s one perspective on why.

Why I’ve Finally Stopped Eating Oil from No Meat Athlete

Is No Meat or Less Meat Right for You?

Many think that going plant-based means never eating meat again. But that might not be an easy or realistic or sustainable option for some. Perhaps aiming to eat 80-90% plants and 10-20% meat is a better goal for some. Here’s what that might look like.

The Meat-Lover’s Guide to Eating Less Meat by The New York Times

Bonus: check out The Reducetarian Foundation, an organization dedicated to helping reduce meat consumption.

Recipes

Asian Veggie Bowl (WFPB) from Monkey and Me Kitchen Adventures

Enjoy this simple and tasty veggie bowl with mushrooms, pepper, onion, and carrots (plus edamame for a little protein). Takes less than 20 minutes to prepare!

Vegan Pork Burger (WFPB) from Plant-Based Gabriel

With just 4 common ingredients, burgers don’t get more simple than this! Just mix the ingredients and cook in your air fryer or on the grill.

African Peanut Stew (WFPB) from NutritionStudies.org

African peanut stew is my go-to recipe when I’m feeling bored with the same old meals. The recipe packs some greens along with tofu for protein.

17 Broccoli Recipes to Try Tonight (WFPB) from Forks Over Knives

Wanna get your veggies on? I dare you to read this and tell me there’s not a single broccoli recipe you like (I’d go Wild Mushroom Pho).

Vegan Eggplant Baked Rigatoni from the full helping

If you’re craving cheese, this recipe utilizes a simple, homemade dairy-free ricotta. Pair it with your favorite sauce, and you have a tasty pasta dinner.

Chicken Salad (Chickpea or Gardein Chick’n) from Kathy’s Vegan Kitchen

Enjoy this lunchtime classic and choose your own adventure: make it with chickpeas or using Gardein brand Chick’n Strips (sold in the grocery freezer section).

Chef Charity’s Nashville Hot Brat from Beyond Meat

For a real treat (and a guaranteed way to fool meat-eaters), check out this brat made with Beyond Sausage. You’ll wonder why you didn’t start eating plant-based sooner after digging into these.

Eating plant-based on any day can be a challenge. But what the heck do you do for holiday meals that packed with family favorites and traditional dishes?

Aside from figuring out the food, there’s dealing with family and friends who might question why you’re only eating plants.

Here are a few tips to get through it:

1. BYO. Rather than hoping there are plant-based options or trying to convince someone else to make plant-based food for you, cook the foods you’re most excited for and bring them along with you.

2. Don’t tell others it’s vegan. This might feel sneaky or deceptive, but there’s no requirement to tell others a dish is 100% plants. For veggie recipes, making a few substitutions is easy and tough for even hard-core meat-eaters to detect. Of course, it often is fun to tell others the food is plant-based after they tell you how delicious it was.

3. Avoid arguments. I’m always happy to discuss why I’m eating Tofurky and veggie sides, and most of my conversations are fun and informative. But there are always people who make jokes, challenge me, and try to make me feel bad about not eating meat. My advice: don’t engage. You don’t need to justify your choice to eat plant-based foods to anyone. Taking the high road and avoiding a heated discussion makes me feel better too.

For more like these, check out 12 tips for surviving your first vegan Thanksgiving from Cadry’s Kitchen.

This week, I’ve included a sampling of holiday dishes that are enough to fill up your plate along with plenty of leftovers.

Holiday recipes

Here are some of my favorite holiday foods. Don’t forget: you can make a plant-based version of nearly everything these days.

Note that I’ve included several oil-free options, which are often (but not always) healthier choices.

Roasts

If you’re like me, missing out on the turkey without something in its place isn’t so fun. Thankfully, there a plenty of great plant-based options.

The store-bought vegan roast is likely the easiest option (and my go-to). You’ve probably heard of Tofurky, but many others now give you more options. (My favorite is the Gardein Holiday Roast).

If protein is still on your mind, virtually all of these options are packed with it. Tofurky clocks in at 34g protein per serving.

VegNews has a roundup of the most common and popular roasts.

11 Roasts for the Ultimate Vegan Thanksgiving from VegNews

If you’re feeling adventurous or want a potentially healthier option, you can make your own vegan roast, like one of these:

Vegan Wellington from The Beet

Vegan Nut Roast from Loving It Vegan

Lentil Quinoa Loaf from Vegan Richa

Vegan Turkey Roast (Shreddable Seitan With Skin) from My Quiet Kitchen

Sides

Most vegan sides with veggies come down to a few, simple substitutions for dairy, like butter, milk, or cream (check out this simple guide from the Spruce Eats). So, feel free to adapt your own favorite recipes, or use one below for some inspiration.

Easy Vegan Mashed Potatoes in 20 Minutes from Vegan Runner Eats

5 Minute Vegan Creamed Corn from It Doesn’t Taste Like Chicken

Gluten-Free Vegan Stuffing (with oil-free option) from Veggies Don’t Bite

Easy Vegan Green Bean Casserole from Elavegan

Vegan Country Gravy Mix (Oil-free) from A Plantiful Path

Vegan Sweet Potato Casserole from A Mind “Full” Mom

Desserts

Vegan Pumpkin Pie from Nora Cooks

Vegan Chocolate Cake Recipe from Jessica in the Kitchen

Delivery and take out

Don’t feel like cooking from scratch? Check out these Thanksgiving delivery options compiled by VegNews.

Don’t want to cook at all? Look for local vegan options (HappyCow is a great place to start) or check out what Whole Foods has to offer.

A big objection to eating plant-based: feeling like you must give up the foods you love (and never eat them again). There’s really no need to do this. The main reason: the ability to make just about any recipe plant-based (and healthier too).

I’m not going to lie to you: there simply isn’t the perfect plant-based substitute for every meat and animal product. But, some meats can be very easily substituted with plant-based foods, and many substitutes are way tastier than you probably think.

A lot of these substitutes are packed with protein as well. Tofu is rich in protein with 16 g of protein in a 6-oz serving size. Seitan, which substitutes well for chicken, has 30 g of protein per 4 oz. Don’t forget beans, with black, pinto, and kidney beans all clocking in around 15 g per cup (cooked).

Of course, there are the substitutes like Beyond Meat, Impossible Foods, Morningstar, Lightlife, and other brands you’ll find at the grocery store and in restaurants. These can all be fantastic for getting started eating less meat as many of these substitutes are very close in taste and texture to meat.

However, if your goal is to eat healthier, these store-bought meat substitutes often aren’t the healthiest options. Many are relatively high in sodium, saturated fat, and calories– often not higher than their meat counterparts, but they can be. So be sure to check the nutrition label rather than assuming it’s healthy simply because it’s plant-based.

That said, I limit these store-bought, processed burgers and meats to a few meals a week. I wouldn’t eat the “real” meat versions of these foods every day, so I treat the plant-based options the same way.

Plus, some whole food substitutes like beans, lentils, and tempeh work amazing in foods like tacos, chili, and more without the need for the processed options.

Everyone’s tastes are different. Experiment with what you find, keep cooking the things you like and forget about the things you don’t.

Use These Plant-Based Substitutes for These Meats

Wondering how to sub out meat and other animal products for plant-based options? Whether it’s eggs, cheese, butter or any other common foods, this article makes it simple to make the swap.

How to Make Any Recipe Vegan (and Healthy) from Forks Over Knives

Best Plant-Based Meats, Ranked by a Meat Eater

If you’re considering store-bought plant-based meats, this article ranks 14 of the top vegetarian options you’re likely to find at your local grocery store. From meatballs to fish fillets and even jerky, this article has something for everyone.

Plant-Based Meats, Ranked by a Devout Non-Vegetarian from Thrillist

Meat Substitutes: Which are Healthy (and Not)?

As I mentioned above, not all meat substitutes are healthy. For store-bought meat substitutes, you have to “[t]ake a magnifying glass to the ingredients panel,” the Cleveland Clinic says. Check out the nutrition info and assess “[d]oes it contain simple ingredients?” and “[w]hat is the saturated fat and sodium content?” before you buy. When in doubt, stick to the “classics” of tempeh, tofu, beans, and lentils.

Are Meat Substitutes Healthy? from Health Essentials at Cleveland Clinic

This Week’s Recipes

Feast on these recipes made with popular meat substitutes

Lentils are a wonderful, whole food option to replace beef in pasta dishes. Make this super simple recipe by tossing everything into a single pot, and you have a complete meal in just 10 minutes.

One-Pot Lentil Bolognese Pasta (in 10-12 Minutes) from NutritionStudies.org

There are dozens of plant-based burgers available in stores. But burgers can easily be made with a few basic ingredients and without the oil, sodium, and additives you’ll find in store-bought varieties. Check out this easy black bean mushroom burger with only 8 ingredients.

Easy Black Bean Mushroom Burger (Vegan, Gluten Free) from 2 Share My Joy

Tofu gets a bad rap for lacking flavor. I didn’t learn to enjoy tofu until I learned the most important lesson: it’s all about the sauces and spices you cook it with. Master the tofu stir-fry to start, and you’ll see what I mean.

20-Minute Tofu Stir-Fry from Minimalist Baker

Tacos are one of the easiest foods to make 100% plant-based. And who doesn’t love tacos? Not only are they packed with protein and fiber from beans, but they’re also fast and simple to make.

Vegan Black Bean Tacos (Quick + Easy) from The Simple Veganista

Sometimes you just want wings. Seitan provides a nice, firm texture to mimic real wings, making this one of my favorite guilty pleasure treats.

Barbecue Seitan Wings from World of Vegan

If you’re looking for extra meaty options, here’s plenty of ideas and inspiration from an author who says “I am the only vegan living in a family of carnivores.”

35 Carnivore-Approved Vegan Meals from My Goodness Kitchen

To your health,

Jeffrey

Holistic nutritionist

The Protein Problem (or Not?)

Everyone is obsessed with eating protein these days. I’ll admit it: I think about protein intake quite a bit too. But where’s this concern coming from?

After all, the “Protein Deficiency Wing” at the hospital remains empty.

Jokes aside, it’s quite rare to hear about someone in the U.S. who’s protein deficient. In fact, “protein deficiency is almost unheard of in the United States.”

It’s not very surprising to learn that many Americans eat double the amount of protein they need each day. Meanwhile, 97% of Americans don’t get enough fiber, which is likely at least partially attributable to our protein obsession.

Getting enough protein isn’t really all that difficult, so it’s not really a concern for those eating a plant-based diet either (more on that below).

Bottom line: you probably don’t need to be as concerned with eating enough protein as long as you’re eating a balanced diet. And that includes a well-balanced, whole foods plant-based diet too.

Oh and by the way, if you’re concerned about “complete proteins,” that actually turned out to be a myth. It turns out that eating a normal variety of foods is enough to get all essential amino acids.

How Many Grams of Protein Do We Actually Need?

Not a whole lot, it turns out. Healthline estimates “56–91 grams per day for the average male” and “46–75 grams per day for the average female.” Pretty easily attainable with a balanced diet.

Protein Intake — How Much Protein Should You Eat per Day? from Healthline

Tempeh: What the Heck is It?

Tempeh is a tasty plant-based protein that also contains fiber. It’s pretty versatile and works great in stir fry or sandwiches (tempeh reubens are my fave). But a lot of people don’t eat it or even know what it is. Hopefully, this Tempeh 101 will sort it out. And don’t worry about making it yourself — I’ve never done it as tempeh is just a few bucks at the store.

Tempeh 101: What It Is, How to Make It, and Ways to Use It from Forks Over Knives

4 Days of Easy, High-Protein Plant-Based Meals

Okay, so getting one high-protein meal is easy. But how do you do it meal after meal, day after day? It’s likely not as hard (and hopefully more delicious) than you think. Check out this meal plan you can easily copy for 4 days packed with plant-based protein.

How to Get Your Protein from Plant-Based Foods: 4 Days of Meals from The Beet

Movie recommendation: The Gamechangers

If you still have lingering concerns about eating enough protein on a plant-based diet, check out The Gamechangers. It’s a 110-minute documentary available on Netflix that includes interviews with plant-based athletes and bodybuilders.

This Week’s Recipes

I compiled this list of 107 recipes, each with 20+ grams (or about one-third of daily protein needed) per serving. And some recipes have much more, like a vegan steak with 58 grams of protein.

107 High-Protein Vegan Recipes (With 20+ Grams of Protein Per Serving) from PlantProteins.co

Don’t want to read through the whole list? Here are some of my favorite high-protein recipes:

Easy Vegan Taco with Beyond Meat from Trifecta (20g protein per serving)

Sweet and Sour Chickpeas Peppers Broccoli from Vegan Richa (21g protein)

Mongolian Seitan (Vegan Mongolian Beef) from Yup, It’s Vegan (29g protein)

To your health,

Jeffrey