Plant Based

I spend a lot of time talking about meal planning on the Whole30, and the underlying message tends to be “keep it simple.” These days, I sometimes cook from recipes, but I mostly cook “ingredient meals.”  Ingredient meals are simpler and more flexible than a recipe, as they’re 100% mix-and-match...In part one of this series, Melissa Urban shares her plant-based whole30 meal template to prepare delicious, easy, and satiating meals.

Fiber is one of the most underrated items in food. It offers many benefits—not only for your gut, but for your heart health, as well. Fiber might be an unrecognized health hero, but today we’re giving it the recognition it so richly deserves. It’s not classified as an essential nutrient,...Focusing on fiber intake is a fundamental component of healthy eating. Find out what fiber is, how it benefits you, and how to add it to your diet.

The age-old question every plant-based eater gets is, “Where do you get your protein?” Most of us have grown up thinking protein only comes from animal sources. However, plant-based foods have protein, too.  In fact, there are so many good plant-based protein options. They can form a great base of...Learn about plant-based protein boosters—these are foods than can give you a little dose of needed amino acids and more.

Protein is a hot topic on Plant-Based Whole30. You’ve heard us talk about how plants have protein and how to get enough protein while eating plant-based. Proteins are made of building blocks called amino acids. In total, there are around 20 amino acids, but nine of them are essential, meaning...As an essential amino acid, the benefits of lysine extend throughout your body. See what foods have lysine and how they work in your plant-based diet.

Snacks can be an important part of your day. Eating plant-based snacks that are whole, nutritious foods can help give you a boost of energy between meals, especially when your blood-glucose levels start to drop. Adding healthy snacks into your day may also help reduce overeating at meal times and...Your plant-based snacks can be as delicious, nutritious, and satisfying as your regular meals. Uncover Rhyan Geiger’s secrets to Plant-Based Whole30 snacks.

Nutritional yeast—also known as “nooch” in the plant-based world—is undoubtedly one of the most popular seasonings. And for good reason! This seasoning not only adds delicious flavor to meals, but is also loaded with vitamins and minerals.  These extra nutrients make this option more than just the “cheesy” flavoring in...Learn how nutritional yeast adds a savory, umami flavor and the benefits of vitamins, minerals, and protein.

Hing is the best addition to your spice cabinet that you may have never heard of. This unique ingredient is also called asafoetida, and it brings benefits that go far beyond tingling your taste buds. Traditionally, hing has been used as a digestive aid. It’s commonly added to legumes (beans,...Learn about hing (also called asafoetida), and how this spice can enliven your cooking and support your health. Discover how to cook with it.

Starting the Plant-Based Whole30 can be intimidating, overwhelming, and stressful if you don’t know where or even how to begin. No need to stress. I’m here to help. As a vegan dietitian, I can provide some tips, tricks, and tools to help you accomplish your next Plant-Based Whole30.  Let’s start...So you’re starting a Plant-Based Whole30? Let vegan R.D. and author Rhyan Geiger guide you through Plant-Based Whole30 planning.

You might be interested in trying out the Plant-Based Whole30 for many reasons. It’s great if you’re looking to get more confident in your knowledge about food, have more mindfulness around meals, and even improve your relationship with food. If you’re considering trying the Plant-Based Whole30, you might be wondering...ee how Registered Dietitian Rhyan Geiger approaches a plant-based meal plan with her Plant-Based Whole30 “What I Eat in a Day.”

As budget-conscious individuals, it’s important to find ways to save money in every aspect of our lives. One area that often seems like a prime target for cutbacks is eating plant-based on a budget. With a little creativity and some careful planning, reducing the cost of our weekly shopping trips...Eating plant-based on a budget is easy with these nine simple tips. See how you can save without sacrificing health benefits or taste.

Getting enough protein while eating plant-based is a common concern. But there are so many delicious, high-protein plant-based foods available that can help you hit your goals without compromising choice or flavor. All the options help you make the most of your Plant-Based Whole30 (or Food Freedom) by varying the...Eating a variety of plant-based protein foods helps keep your diet healthy and interesting. Learn why and how to diversify your plant-protein sources.

When it comes to healthy eating, fruits and vegetables are essential components of a balanced diet. And varying your choices helps, too. But humans are creatures of habit and likely pick the same fruits and vegetables everytime we go to the store. So when we see different options in the...Interesting vegetables and fruits can amp up the variety and flavor of your usual diet. Find out which uncommon fruits and vegetables you should try today.