How to jumpstart healthy eating with a 7-day plant-based diet meal plan, prepared by a registered dietitian (2022)

  • A plant-based diet means eating more vegetables, fruits, whole grains, beans, legumes, nuts, and seeds.
  • You should minimize your intake of animal foods like meat, eggs, and dairy, but you don't need to exclude these foods entirely.
  • Research has found that a plant-based diet is very beneficial, as it can improve heart health, reduce your risk of cancer and diabetes, and even help the environment.
  • Visit Insider's Health Reference library for more advice.

Plant-based diets are becoming more popular as Americans seek to improve their health and eat more natural foods. In fact, a 2017 Nielsen survey found that 39% of Americans were actively trying to eat more plant-based foods.

If you're interested in trying out this healthy diet, here's a meal plan to get you started as well as more information on the benefits you can achieve from sticking to a plant-based diet.

What to eat on a plant-based diet

A plant-based diet encourages eating whole, plant-based foods, and minimizing animal products and processed foods. This differs from a vegan or vegetarian diet.

"A plant-based diet is defined by what it includes: a lot of plant foods," says Carole Bartolotto, a registered dietitian based in Los Angeles. "Vegan or vegetarian diets are defined by what they exclude."

For example, a vegan diet excludes all animal products and a vegetarian diet excludes animal meat. Plant-based diets don't include these restrictions, but they recommend you eat minimal amounts of them and eat foods mostly of plant-based origin instead.

Foods to eat often on a plant-based diet:

  • Vegetables
  • Fruits
  • Beans
  • Legumes
  • Grains
  • Nuts

Foods to eat in smaller portions, or less frequently:

  • Meat
  • Dairy products
  • Eggs
  • Processed foods (this pertains to most healthy meal plans)

7-day plant-based diet meal plan

Here's what a full week of healthy eating on a plant-based diet could look like, according toBartolotto.

Day 1

How to jumpstart healthy eating with a 7-day plant-based diet meal plan, prepared by a registered dietitian (1)

(Video) How to Create a Healthy Plate

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Breakfast: Plain oatmeal with walnuts and fruit with unsweetened almond milk

Lunch: Lentil tacos with a salad

Dinner: Italian-style zucchini and chickpea saute

Day 2

How to jumpstart healthy eating with a 7-day plant-based diet meal plan, prepared by a registered dietitian (2)

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Breakfast: Quinoa with raisins and cinnamon and soy milk

Lunch: Stir-fry with veggies and tofu

Dinner: Vegetarian chili and spinach-orzo salad

Day 3

How to jumpstart healthy eating with a 7-day plant-based diet meal plan, prepared by a registered dietitian (3)

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Breakfast: Tofu scramble with veggies

Lunch: Pasta with marinara sauce and a salad or vegetable

Dinner: Vegetarian pizza and tomato soup

(Video) Mayo Clinic Minute: Low-carb diet findings and cautions

Day 4

How to jumpstart healthy eating with a 7-day plant-based diet meal plan, prepared by a registered dietitian (4)

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Breakfast: Pancakes or waffles with fruit puree

Lunch: Lentil soup and a side salad

Dinner: Grilled vegetable kabobs with grilled tofu, and a quinoa and spinach salad

Day 5

How to jumpstart healthy eating with a 7-day plant-based diet meal plan, prepared by a registered dietitian (5)

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Breakfast: Handful of nuts (pecans, almonds, walnuts) and fruit

Lunch: Grilled tofu with quinoa and a salad

Dinner: Black bean and sweet potato quesadilla

Day 6

How to jumpstart healthy eating with a 7-day plant-based diet meal plan, prepared by a registered dietitian (6)

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Breakfast: Smoothie with banana, pea protein, soy milk, and cacao powder

Lunch: Tomato basil soup and greek salad with chickpeas and feta

Dinner: Rice bowl with kidney beans, spinach, and mixed veggies

(Video) A Plant-based Diet Changed My Life | Pat McAuley | TEDxBabsonCollege

Day 7

How to jumpstart healthy eating with a 7-day plant-based diet meal plan, prepared by a registered dietitian (7)

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Breakfast: Overnight oats and fresh fruit

Lunch: Black bean burger and kale salad

Dinner: White bean chili and corn muffins

A note about animal foods

A plant-based diet can exclude all or most animal foods, but it can also mean eating proportionately more foods from plant sources. While this meal plan doesn't include animal foods, that doesn't mean you have to get rid of them entirely.

Should you want to include animal foods, consider using them as a complement to your meal rather than the centerpiece. A few meals over the course of the week that include a small amount of animal foods may be a good place to start.

For example, you can have scrambled eggs with a veggie hash and avocado once a week, or sprinkle some cheese on your black bean quesadilla.

Plant-based diet benefits

Following a plant-based diet can result in numerous benefits for your health and the environment. Here's how.

Improved heart health: A large 2019 study found that eating a plant-based diet may reduce the risk of developing cardiovascular disease by 16% and cardiovascular disease mortality by 31%. The characteristics of a plant-based diet — high intake of fruits and vegetables, nuts and seeds, pulses, and whole grains with low intake of refined grains, added sugars, and animal foods — contribute to a lower risk of cardiovascular disease by helping to lower blood pressure and lower cholesterol.

Reduced risk of cancer: Eating lots of plant-based foods has been linked to lower cancer rates. There are a number of potential explanations, including the phytochemicals that come from increased plant consumption and a higher fiber intake, which has specifically been tied to lower breast cancer and colorectal cancer risk.

Lower risk of diabetes: Plant-based diets are associated with a substantially lowered risk of type 2 diabetes. For example, a large 2016 study in PLOS Medicine found that following a plant-based diet was associated with about a 20% reduction in the risk of developing type 2 diabetes. Several mechanisms contribute to this: a healthful plant-based diet could help lower blood sugar levels, improve insulin sensitivity, and decrease chronic inflammation.

It's better for the environment: A plant-based diet offers environmental benefits due to its lower carbon footprint, Bartolotto says. If you would like to help fight climate change, eating more plant-based foods is imperative. About 25% to 30% of greenhouse gas emissions come from our food systems, with livestock adding more than the entire transportation sector. Eating more plants and less meat — specifically beef and lamb — and consuming less dairy decreases this demand and helps reduce greenhouse gas emissions.

(Video) [Super Messy!] Full Day Of Intuitive Eating With No Food Rules

Are there any downsides to a plant-based diet?

"There is this perception that you can't get adequate protein from plant-based foods," Bartolotto says. "However, nothing could be further from the truth. Eating beans, lentils, nuts, and seeds each day will ensure you get enough protein and other nutrients."

In addition, tofu, lentils, and spinach are good sources of iron. Ensuring you get enough iron and protein on a plant-based diet is particularly important because, typically, most people get the majority of these nutrients from meat.

As Bartolotto explains, there really aren't a lot of downsides to eating a plant-based diet, as long as you eat a varied diet with a combination of beans, lentils, vegetables, fruits, nuts, seeds, and whole grains. This balance will ensure you get everything that you need nutritionally.

Another way to avoid potential health risks is to consider taking a B12 supplement if you're avoiding all animal products. You can also take a calcium supplement, as the amount of calcium in plant food varies, Bartolotto says.

Insider's takeaway

Overall, a plant-based diet is a healthy option due to its focus on whole, natural foods over processed foods. For those who may find it difficult to stick to, there are a couple of specific tips to help.

Find recipes you enjoy that are easy to make, or that you can make a pot of and eat several times during the week, Bartolotto says. You can also get a box of fresh veggies and fruits delivered to your home every week, so you don't have to keep going to the grocery store.

Related articles fromHealth Reference:

  • How to kickstart healthy eating with this 1-week Mediterranean diet meal plan recommended by a registered dietitian
  • An easy 7-day keto meal plan to boost your protein intake and cut carbs
  • How to balance your blood sugar levels by following this 7-day diabetic meal plan
  • What is the Paleo diet and whether it helps you lose weight
  • Does intermittent fasting work? Research doesn't have a definite answer for its long-term effects
Marissa Cruz Lemar

Marissa Cruz Lemar is a freelance writer for Insider. Her work has appeared in The Washington Post and Task & Purpose, among others. Follow Marissa on Twitter: @mcruzmissile.

(Video) Registered Dietitian Shares Nutrition Advice

FAQs

How do you transition to a plant-based diet for beginners? ›

Here are some tips to get you started:
  1. Start gradually. ...
  2. Stock up on healthy foods. ...
  3. Plan your daily meals in advance (Do meal prep 2 times per week) ...
  4. Replace animal ingredients with healthy plant-based food. ...
  5. Don't be afraid of volume when eating plant-based!
24 Jun 2021

How do you structure a plant-based diet? ›

Nonetheless, the basic principles of a whole-foods, plant-based diet are as follows: Emphasizes whole, minimally processed foods. Limits or avoids animal products. Focuses on plants, including vegetables, fruits, whole grains, legumes, seeds and nuts, which should make up the majority of what you eat.

How do you jumpstart a vegan diet? ›

5 Tips & Tricks to Jump-start a Plant-based Diet
  1. Start Slow. If you're currently eating a diet that includes meat, dairy, eggs, and other animal products, going directly to a vegan diet will be a huge shift from what you're used to. ...
  2. Make a meal plan and shopping list. ...
  3. Shop smart. ...
  4. Always bring a snack! ...
  5. Be kind to others.
6 Jun 2017

How long does it take a plant-based diet to start working? ›

Just ten days of eating a plant-based diet consisting of fruits, vegetables, whole grains, and legumes can reduce blood pressure by 10 mmHg or more and allow medications to be reduced, Kahn says. Some people might even be able to cut their meds within a few days, or weeks, under doctor supervision.

Can you eat pasta on a plant-based diet? ›

Pasta dishes make an excellent option for those adhering to a plant-based diet for several reasons. To start, pasta is a natural plant-based food made simply from grain, and it is also and easy food to incorporate other plant-based foods into, like veggies and beans.

Can you eat cheese on a plant-based diet? ›

Plant-based diets exclude all animal products, including red meat, poultry, fish, eggs, and dairy, so they are both vegetarian and vegan.

Can you eat bread on a plant-based diet? ›

Many types of bread are naturally vegan, including a lot of flatbreads, savory, or dry types of bread. Fluffier brioche-style types are more prone to including animal-derived ingredients. The best way to ensure your bread is vegan is to check the label.

How do you create a balanced plant-based meal? ›

The aim is to fill ½ of the plate with veggies and fruits, ¼ with grains and starches, and ¼ with plant-based proteins. Include whole food fats and fortified plant-based dairy in the meal, on the side, or as a snack. Supplements may be needed. 3.

Can you eat eggs on a plant-based diet? ›

Eggs are a wonderful complement to a plant-based lifestyle as they can help you consume more vegetables. Plus, eggs can help you absorb more of the fat-soluble vitamins and antioxidants found in plant foods such as vitamin E and carotenoids.

What is an example of a plant based meal? ›

Grilled vegetable kabobs with grilled tofu, and a quinoa and spinach salad. Whole-wheat pasta with cannellini beans and peas, and a romaine salad with cherry tomatoes, dressed with extra virgin olive oil and balsamic vinegar. Vegetarian chili with a spinach-orzo salad.

How do I eat a plant based week? ›

A 7-Day Sample Menu for a Standard Plant-Based Diet
  1. Breakfast Tofu scramble.
  2. Lunch Cauliflower rice bowl with black beans, corn, avocado, and salsa.
  3. Dinner Veggie-topped pizza.
  4. Snack Zucchini chips.
  5. Breakfast Oatmeal-based breakfast muffins.
  6. Lunch Tomato basil soup with oyster crackers.
  7. Dinner Veggie stir-fry with tofu.

What is Global Jumpstart? ›

The Global 10-Day Jumpstart, offered for only $49 (valued at over $400), includes: Daily email support, including a 3-day countdown to help you prepare. Educational materials (video modules, encouraging daily bite-sized clips, detailed guidebook, recipes, cooking demos and more).

How long does it take for your stomach to adjust to plant-based diet? ›

However, an overnight conversion from standard western omnivore to healthy high-fiber herbivore can result in a period of bloating and digestive discomfort as your microbiome and digestive processes adjust. Some people may need to take a step back and make the transition over a period of six weeks or so.

What happens to your body when you eat a plant-based diet? ›

Eating a plant-based diet improves the health of your gut so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation. Fiber can lower cholesterol and stabilize blood sugar and it's great for good bowel management.

Why do I feel tired on a plant-based diet? ›

Due to the absence of red meat in a plant-based diet, vegans (and vegetarians) are typically deficient in vitamin B12 and iron. This can lead to fatigue, headaches, dizziness and if left untreated, anaemia.

What kind of pasta can you eat on plant-based diet? ›

Choose from edamame or black bean spaghetti, chickpea or zucchini penne, chia elbow macaroni—even zero-calorie 'Miracle Noodles,' otherwise known as Shirataki or Glucomannan noodles, that come from the root of a konjac yam.

What pasta is plant-based? ›

Popular brands like Barilla, Mueller's, and Ronzoni as well as store brands offer many varieties of vegan pasta. Brands such as Explore Cuisine carry all-vegan, organic, and gluten-free noodles and are widely available at Whole Foods, Sprouts, Lassens, Costco, and Walmart.

What cheese can you eat on plant-based diet? ›

You may be asking yourself, what types of cheese can I eat? Vegans can eat cheese that is comprised of plant-based ingredients like soybeans, peas, cashews, coconut, or almonds. The most common types of vegan cheeses are cheddar, gouda, parmesan, mozzarella, and cream cheese that can be found in non-dairy forms.

Can you eat french fries on plant-based diet? ›

Lifestyle & Food

“Plant-based” foods can be considered vegan because they contain no animal products, but not all vegan foods can be considered plant-based or healthy. For example, french fries, Oreos, potato chips, many fake meat products, and soda are “vegan,” but they are not considered to be “plant-based.” Why?

Can you eat sweets on a plant-based diet? ›

Can you eat sweets on a plant based diet? Yes, you can eat sweets on a plant-based diet! As with all sweets and treats it's best to eat them sparingly. Depending on how you categorize your plant based diet, the types of desserts you allow yourself to enjoy may differ.

What bread is OK on plant-based diet? ›

Editor's Note: The most common vegan bread types are sourdough, Ezekiel bread, ciabatta, focaccia and baguettes. Don't miss our recipe for homemade vegan banana bread!

What can you not eat on a plant-based diet? ›

Vegans can't eat any foods made from animals, including:
  • Beef, pork, lamb, and other red meat.
  • Chicken, duck, and other poultry.
  • Fish or shellfish such as crabs, clams, and mussels.
  • Eggs.
  • Cheese, butter.
  • Milk, cream, ice cream, and other dairy products.
  • Mayonnaise (because it includes egg yolks)
  • Honey.

Can you have popcorn on a plant-based diet? ›

But if you eat a vegan diet or have vegan guests, you might wonder if popcorn is OK to eat. Here's what you need to know. Yes, popcorn is vegan. Popcorn is a type of corn kernel.

Is oatmeal plant-based? ›

It is made from the groats, which is the whole of the oat plant. Manufacturers remove the hull (or the oat's outer layer) and dry it. Oats are one of the healthiest grains you could ever eat: It is a whole grain and a rich source of vitamins, minerals, fiber, and antioxidants.

Can you eat fish on a plant-based diet? ›

What is a plant-based diet? These vegan-like diets eliminate all animal products, including meat, poultry, fish, eggs, dairy and honey.

Is peanut butter plant-based? ›

Long story short: yes, peanut butter is indeed vegan! Our favorite varieties are those made with just peanuts and a pinch of salt or sugar, but some store-bought brands are also made with plant-based oils and lots of added salt or sweeteners.

What do vegans eat instead of eggs? ›

The 10 best vegan egg alternatives for eggless baking and cooking
  • Apple sauce. Using apple sauce is a fat-free way to replace eggs in baked goods. ...
  • Aquafaba. ...
  • Black salt (kala namak) ...
  • Egg substitute powders. ...
  • Flaxseed (aka linseed) ...
  • Ripe bananas. ...
  • Silken tofu & firm tofu. ...
  • Tapioca starch.
29 Mar 2018

What are vegans who eat eggs called? ›

It's called “vegganism.” Veggans follow the traditional vegan diet but with one egg-ception—they add eggs to their menu of options.

How many calories should you eat on a plant-based diet? ›

But to give a rough estimate, someone eating between 1,600 to 1,800 calories per day should consume around: 180- 290 grams of carbs. 60- 90 grams of fat. 80- 130 grams of protein.

What cheese is vegan? ›

Vegan cheeses can be made from a variety of nuts, most commonly cashews, almonds, and macadamias. These plant-based sources contain healthy fats but no cholesterol, rennet, or any other gross ingredients found in cheese made from cow's milk.

Is there a difference between vegan and plant-based? ›

Both meal plans have made headlines for their health benefits in recent years and while they are similar, there are some key differences: Vegan diets eliminate all animal products, while plant-based diets do not necessarily eliminate animal products, but focus on eating mostly plants, such as fruits, vegetables, nuts, ...

Which is the best plant based protein powder? ›

Here are the 9 best vegan protein powders and their nutritional highlights.
  1. Pea Protein. Share on Pinterest. ...
  2. Hemp Protein. ...
  3. Pumpkin Seed Protein. ...
  4. Brown Rice Protein. ...
  5. Soy Protein. ...
  6. Sunflower Seed Protein. ...
  7. Sacha Inchi Protein. ...
  8. Chia Protein.

How do you get protein on a plant-based diet? ›

Common plant-based protein sources include: High protein (7 to 20 grams of protein per serving): Almonds, black beans, pinto beans, lentils, peanuts, peanut butter, soybeans, split peas, tempeh, and tofu.

What is Jumpstart program? ›

Jumpstart is a national early education organization that recruits and trains college students to serve preschool children in low-income neighborhoods.

Why am I so bloated on a plant-based diet? ›

Plant-based diets may offer fewer calories per bite and therefore many vegans find they need to consume larger volumes of food to meet energy needs. This larger volume of food has to travel through the GI tract and may lead to bloating and/ or distention.

Why am I gaining weight on plant-based diet? ›

"Many vegan alternatives (quinoa, beans, and lentils) actually contain more grams of carbohydrates than they do protein," said Hyman. Consuming more calories than your body can use, whether it comes from carbohydrates, protein, or fat, results in weight gain over time, she suggested.

Why am I not losing weight on plant-based diet? ›

A whole food plant-based diet often leads to healthy weight loss, but if you're not seeing the scale move, these reasons could be why: You're still eating and cooking with oil. You need to eat more leafy greens (and fiber in general) You're going out to eat too much.

What happens when you go plant-based for a month? ›

Studies have shown that a predominantly plant-based lifestyle can improve your heart health, slow down cognitive decline, lower your risk for diabetes, and support optimal gut health. It's even been touted as the best diet for the planet.

Can you gain weight on a plant-based diet? ›

But don't be fooled: Plant-based diets come with the same basic principle of any eating pattern. “If you're not burning off more calories than you're consuming, you'll gain weight,” says Kristin Gustashaw, an advanced clinical dietitian with Rush Medical Center in Chicago.

How does a plant-based diet remove plaque from arteries? ›

Heart researchers have found that a low-fat vegan diet is the best diet for lowering cholesterol levels. Plant foods contain no cholesterol, whereas meat, eggs, and dairy products contain large amounts of cholesterol and saturated fats, which can cause arteries to become hard and clogged.

What plant-based foods give you energy? ›

Some of the best plant-based foods to eat for a midday energy boost: bananas, sweet potatoes, apples with all-natural peanut butter, goji berries, hummus, edamame, oranges, strawberries, almonds.

How long does it take to lower cholesterol on plant-based diet? ›

One University of Toronto study found that people eating a plant-based diet rich in special cholesterol-lowering foods lowered their LDL cholesterol by nearly 30 percent in just four weeks.

Can switching to plant-based diet side effects? ›

Going vegan side effects sometimes include anemia, disruptions in hormone production, vitamin B12 deficiencies, and depression from a lack of omega-3 fatty acids. That's why it's crucial to include plenty of proteins, vitamin B12, vitamin D, iron, calcium, iodine, zinc, and omega-3s in your diet.

What vegans eat in a day? ›

For a healthy vegan diet:
  • eat at least 5 portions of a variety of fruit and vegetables every day.
  • base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)
  • have some fortified dairy alternatives, such as soya drinks and yoghurts (choose lower-fat and lower-sugar options)

How do you go vegan if you love meat? ›

Luckily, there are ways – and here are 7 of them!
  1. 7 Tips on How to Go Vegan When You Live with Meat-Eaters.
  2. Purchase a Vegan Cookbook. ...
  3. Find Restaurants That Cater for Vegans and Meat-Eaters. ...
  4. Try Meatless Mondays. ...
  5. Find 'Accidentally Vegan' Products. ...
  6. Establish a Few Ground Rules. ...
  7. Take a Trip to a Farmers' Market.

What are the steps to becoming vegan? ›

The 5 Step Process in Greater Detail
  1. Understand Nutrition, Assess Your Current Diet & Plan the Transition to a Plant-Based Diet. ...
  2. Reduce Then Eliminate Meat & Meat Products. ...
  3. Eliminate Fish, Seafood & Related Products. ...
  4. Replace Dairy Products & Eggs with Vegan Alternatives. ...
  5. Avoid Other Animal Products – Set Your Own Boundaries.

What happens when you switch to a plant-based diet? ›

Benefits of a plant-based diet include:

you can lose unwanted weight. reduce chronic inflammation (and your chances of developing the chronic conditions that come with it) lower your cholesterol. lower your blood pressure.

Why can't vegans eat honey? ›

For some vegans, this extends to honey, because it is produced from the labor of bees. Honey-avoiding vegans believe that exploiting the labor of bees and then harvesting their energy source is immoral — and they point out that large-scale beekeeping operations can harm or kill bees.

What drinks can vegans have? ›

Great Options for Vegan Drinks
  • All sodas that are products of the Coca Cola brand, including Coke, Barq's Root Beer and Sprite.
  • Regular Pepsi.
  • Almond Breeze - non-dairy milk and a great beverage among the vegan protein drinks.
  • Redbull - a great beverage among the vegan energy drinks category.
23 Nov 2020

Do vegans eat pasta? ›

Is pasta vegan? Most packaged pasta—including spaghetti, rotini, and any other type—is 100 percent vegan. To know for sure, simply check the ingredients on your package! Sometimes, you might see “egg” listed as an ingredient in “fresh” pastas, so avoid those—but generally, pasta contains no animal-derived ingredients.

Why do vegetarians look older? ›

There's no snap-back to their skin tone because they're not getting enough protein." She says that cutting meat, fish, eggs, and dairy out of your diet entirely can leave you short on essential fatty acids and B vitamins and this deficiency can leave your skin dull and lifeless.

Do vegans eat eggs and cheese? ›

Vegetarians do not eat fish, meat or poultry, but do eat eggs and dairy. Vegans also follow the no-meat rule, but also exclude animal products or by-products such as eggs, dairy and honey. In the past, eggs have had a bad reputation, as their yolks contain a lot of dietary cholesterol. Well, never fear.

What happens if a vegan eats meat? ›

nothing, according to Robin Foroutan, a registered dietitian nutritionist and representative for the Academy of Nutrition and Dietetics. Some people may feel as though they have a harder time digesting meat if they aren't used to it, Foroutan said, but there's no scientific evidence for this.

Do vegans live longer? ›

There is no consensus in scientific studies that vegans live longer than meat-eaters. However, studies do show that vegetarians, when compared with people who eat meat, have lower incidences of chronic diseases that are leading causes of death.

Can vegans eat peanut butter? ›

Most peanut butter is a simple mixture of ground peanuts and salt. Others might also contain oil or added sugar. Once in a blue moon, you may find a kind that contains honey, but nearly all peanut butter is 100 percent vegan.

How long does it take the gut to adjust to plant-based diet? ›

However, an overnight conversion from standard western omnivore to healthy high-fiber herbivore can result in a period of bloating and digestive discomfort as your microbiome and digestive processes adjust. Some people may need to take a step back and make the transition over a period of six weeks or so.

Can I have coffee on a plant-based diet? ›

Key Takeaways. Coffee can be a healthy part of your plant-based diet. It's got lots of B vitamins, antioxidants, and may even reduce risk for certain diseases, including cancer.

What happens when you go plant-based for a month? ›

Studies have shown that a predominantly plant-based lifestyle can improve your heart health, slow down cognitive decline, lower your risk for diabetes, and support optimal gut health. It's even been touted as the best diet for the planet.

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