Common Questions

What do you eat?

Fruits, vegetables, grains, beans, seeds, nuts, and herbs. Basically, if it grows from the ground, it's fair game. Just no animals.

A typical day's meals might look like: oatmeal in the morning, a veggie grain bowl with beans or tofu for lunch, pasta with vegetables, beans or tempeh for dinner, plus lots of fruit and a handful of nuts and seeds sprinkled throughout the day.

One trick I lean on: I add finely chopped greens like kale into almost everything, even oatmeal. And I'm generous with sauces and dressings, like lemon tahini or peanut, because that's what makes it taste delicious, not just "good for you."

Where do you get your protein?

In everything. Protein is in virtually all whole foods, not just meat. That said, some plant foods are especially concentrated sources: soy products, beans, nuts, seeds, and grains like quinoa.

Here's something worth knowing: your body can only absorb so much protein at a time. Any excess doesn't just disappear. It gets converted to fat, exactly like excess carbs would. So piling on extra protein "just in case" isn't doing you any favors.

The truth is, most people aren't falling short on protein; they're falling short on fiber. That's the nutrient far more Americans are actually deficient in, and it's the one doing the heavy lifting for gut health, blood sugar, and heart health.

Isn’t soy bad for you?

The concern people usually bring up traces back to rat studies from the late 1990s that showed tumor growth linked to soy compounds. Those studies raised legitimate questions at the time, but they haven't held up in human research. The biology of how rats and humans metabolize soy's plant compounds (isoflavones) turns out to be quite different.

In fact, the more recent human research points the other way: soy consumption is associated with a lower risk of breast cancer, and it also appears to be protective for cardiovascular health. If you want to dig deeper into the research, this is a great resource.

How do you give up cheese?

Honestly, this one was hard for me. I used to eat a lot of dairy; cheddar cheese, yogurt, milk, and cottage cheese made up 30% of my diet. Once I connected the dots between dairy and my constant congestion (not to mention the increased cancer risk linked to dairy consumption), I was motivated to cut it out.

But going cold turkey on cheese is tough! Casomorphins, opioid-like compounds released when dairy proteins break down, make cheese genuinely addictive for a lot of people. So I leaned on a good substitute. This all-purpose vegan cheese sauce from became my go-to. It scratched the cheese itch enough to make the transition bearable.

I'm concerned about calcium for preserving bone health?

As a post-menopausal female, I have the same concerns. It's true dairy contains calcium, but the absorption story is more complicated than the marketing suggests. There are plenty of ways to get all the calcium you need on a plant-based diet.

Here's where to find it:

Leafy greens. Kale, bok choy, and collard greens are all solid calcium sources (spinach has calcium too, but its oxalates make it less absorbable).
Beans and lentils. A good source of calcium plus fiber and protein.
Soy products. Calcium-set tofu is a standout. Look for "calcium sulfate" on the label, since it can provide 200–350 mg per serving.
Fortified plant milks. Many soy, almond, and oat milks are fortified to match or exceed dairy's calcium content.

Vitamin D and K2, sun exposure, and weight bearing exercise all help your body use calcium effectively.

What about digestive discomfort from beans?

Beans are one of the best things to eat on a plant-based diet, so it's worth working through this.

Yes, gas is common when you first start eating more beans, and it can definitely be uncomfortable. The good news: this is usually temporary.

Here's how to ease the transition:

Start small. Lentils and split peas tend to be gentler on the gut than larger beans, so they're a good entry point.
Rinse thoroughly. Whether you're using canned beans or cooking dried ones, rinse them well and discard the soaking/cooking water. This removes compounds that can cause gas.
Give it time. As you eat beans more regularly, your gut microbiome adapts. Many people find that after a few weeks of consistent eating, their digestion, and their gut health overall, noticeably improves.

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