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This vegan diet plan is powered by organic whole fruits, vegetables, grains, legumes, and next to no processed foods. It leans raw and exceptionally high-vibe.
In recent years, the vegan diet has soared in popularity, but back when I was starting out, even vegetarians rolled their eyes. The thought of ditching dairy products like milk and cheese seemed way too extreme. 🤔
But nowadays, more and more people are feeling the vibe, and if not for moral reasons—like animal cruelty—then because of how healthy it is. How it can help you lose weight. How sustainable it is for Earth and all living beings.
But what most folks still don’t get, and mainly due to the enormity of processed foods, is that the best vegan diet—the cleanest, the richest, the most nutrient-dense—is high-vibe.
It taps the whole rainbow of earth’s most powerful plants.
Going Vegan
One of the best ways to see if something really works, is to measure results. So here’s just a glance at some of my own results after rocking this plan:
- A phone call from a doctor telling me I had the best blood he’d ever seen in all his years of practice.
- A 7% body fat ratio from a hydrostatic water tank that evoked the question, what on earth do you do? (Nope, not anorexic.)
- A reversal of years of chronic childhood conditions.
- A cholesterol read with triglycerides, HDL, and LDL literally off the charts—in all the right directions.
- A longstanding healthy BMI with rock solid muscle mass.
Dr. Michael Greger notes that “plant-based eating can improve not only body weight, blood sugar levels, and ability to control cholesterol, but also emotional states, including depression, anxiety, fatigue, sense of well-being, and daily functioning.”
And if losing weight sounds good, you’ll be stoked to know that a healthy vegan diet can do the trick. In fact vegans have been found to be the only dietary group in America to average an ‘ideal’ weight.
And, they’re healthier! A preponderance of studies show that plant-based eating could prevent “approximately 11 million deaths per year.”
So here’s the jam:
Vegan Diet Plan
So in case you’re wondering, a vegan diet ditches dairy, seafood, aquatics, and all forms of meat. The good news is there are tons of plant-based substitutes for every food under the sun.
Such as Veganaise vs dairy-based mayo, Earth Balance instead of butter and spreads, nut-based milk, plant-based ‘meats,’ chia-eggs, Daiya cheese, on and on.
No deficits or feeling deprived.
Not to mention the scores of healthy plant-based recipes you can make. 😋
The Healthiest Vegan Diet Is Organic
A key constituent of this vegan diet plan is eating mostly certified organic foods. The reason for that is because they’re cleaner, healthier, and more nutrient-dense.
Studies comparing organics to conventional foods found “higher antioxidative and antimutagenic activity as well as better inhibition of cancer cell proliferation” in organics. One report notes an increase in diverse antioxidants and fewer pesticides.
For instance organics can’t be grown with synthetic fertilizers, pesticides, or sewage sludge; can’t be genetically engineered or irradiated; and can’t contain synthetic growth hormones or antibiotics, making them much cleaner.
And if your budget’s tight, shop sales, clip coupons, haunt discount bins. I personally find scores of organic markdowns all the time.
Or shop your local Farmer’s Market and join Thrive online for the best deals ever.
Ditch Sugar for Healthier Sweets
Avoiding sugar can be hard!
A recent study showed that over 75% of Americans eat an excess of sugar. And for some folks, it’s literally an addiction. Sugar can be as addictive as cocaine.
So one of the best ways to solve it, if your cravings are fierce, is a healthy vegan substitute in its place.
And in my view, the best one is stevia. I’ve been using it forever, and here’s why:
Stevia is one of the few sweeteners that is zero-calorie and does not raise the glycemic index (GI). Raising the GI can cause food cravings, increase blood sugar, and make it harder to lose weight.
It also causes inflammation, oxidative stress, and can “significantly reduce the ability of white blood cells to destroy foreign particles and microorganisms.”
In other words, it slams your immune system.
Stevia, on the other hand, tastes great, goes a long way, and can be used in just about every recipe under the sun. I also rock date sugar, molasses, vegan maple syrup, coconut sugar, and other sweeteners for holidays and special treats.
Dr. Michael Greger notes that date sugar and molasses are the “only two health-promoting caloric sweeteners.”
Longevity expert Dr. David Sinclair suggests moderating all sugars, including fruits.
Ditch or Dramatically Reduce Oils
You may find it surprising to learn that oils aren’t particularly healthy. They actually wreak havoc on your bloodstream.
According to Dr. Michael Greger, “Generally, oils are not healthy. Contrary to expectations, even extra virgin olive oil may impair arterial function when consumed. Other oils also have deleterious effects on endothelial function. Research confirms that ingestion of oil, no matter which type of oil or whether it was fresh or deep fried, showed a significant and constant decrease in arterial function.”
Dr. Michael Klaper says that oils make your arteries ‘stiff’. He declines to suggest you eat any kind of oil as it hinders arterial dilation.
The healthiest way to get fats in your diet is to just eat the whole intact food—from omega-rich algae high in essential fatty acids to coconut, avocados, and nuts.
Oils are not a whole food.
These, contrarily, are:
- Avocados.
- Nuts and seeds.
- Olives.
- Algae.
- Miso.
- Dark chocolate.
- Tofu, tempeh, natto.
I do occasionally add a smidgen of unrefined oil to recipes like pesto and hummus, but only in small amounts. Evidence suggests that extra-virgin olive oil may have some benefits.
Rock Organic Gluten-Free Grains
When it comes to gluten, you may want to give it a pass, and as for grains, think organic, sprouted, mostly raw, and gluten-free.
The vast majority in breads, rolls, pasta, crackers, chips, cereals, snack foods, and the like, are completely denatured. They lack the germ, the endosperm, and the healthy constituents of the plant.
They also typically pack sugars, additives, and processed ingredients that are bad for health.
So rocking the seed—and especially when it’s sprouted—is your best bet.
Healthy Gluten-Free Grains
- Quinoa.
- Buckwheat.
- Amaranth.
- Brown rice.
- Sorghum.
- Millet.
- Corn/popcorn.
- Oats (most are gluten-free but check the label).
Take a Pass on Processed Foods
Most processed foods, including restaurant and take-out, are notoriously bad for your health. They cause over 11 million deaths a year.
So if you want to get healthy—and optimally so!—just quit, or at least cut back.
Consequences of Processed Foods
- Inflammation and oxidative stress.
- Obesity and weight gain.
- Typically packed with chemicals and pesticides.
- Manufacture and byproducts harm the environment.
- Can weaken the skin biome, causing rashes and allergies.
- Loaded with additives, preservatives, sometimes trans-fats.
- Often tainted with hormones and antibiotics.
- Can clog the arteries and gut.
- Boosts aging and all-cause mortality.
- Linked to diseases, including cancer.
- Raises LDL cholesterol and blood glucose.
- Harmful to the gut microbiome.
- Typically high in fats, sugars, and sodium.
- Linked to fatigue, mood swings, and hormonal imbalances.
- Source of microplastics.
- Source of oxidized oils and saturated fats.
Eat More Raw Living Foods
Cooking foods can destroy vital enzymes required by your body to function properly. A diet of primarily cooked denatured foods can lead to inflammation, oxidative stress, and disease.
Raw living fruits and vegetables are high-vibe and packed with lifeforce. Dr. Joel Fuhrman says they’re the most powerful “lifespan promoting foods.”
According to Dr. William Philpott, “Cooking foods above 118 degrees Fahrenheit destroys digestive enzymes. When this happens, the pancreas, salivary glands, stomach and intestines must all come to the rescue and furnish digestive enzymes…to break down all these substances.”
He explains how this taxes the organs, particularly the pancreas: “Your chances therefore of not putting a burden on your pancreas are better if you eat as much raw food as possible,” he says.
Steve Meyerowitz notes that when you eat raw living foods, your vibration “gets higher and higher.”
I personally rock over 85% raw.
Maximize Raw Organic Vegetables
Most people already know that eating a healthy balance of fruits and vegetables is ideal.
But did you know that eating more veggies than fruits is key?
Here’s why:
Fruit vs Vegetables
- Most vegetables are more densely packed with the nutrients our bodies need.
- Fruits can be higher on the glycemic index: more calories, more sugar.
- Fruit sugar (fructose) has been shown to initiate food cravings.
- Fruit sugar can hinder the immune system.
- Veggies are three-quarters more efficacious at lowering all-cause mortality.
- Veggies make it easier to lose weight if you’re trying to trim down.
- Many veggies such as leaves and grass are higher in chlorophyll and other micronutrients.
According to one report, “Consumption of vegetables and salad proved to have a greater “protective effect” than eating fresh fruit.” Furthermore, “each daily portion of fresh vegetables reduced the overall risk of death by 16 percent.”
I personally stack a 2/5 and sometimes 1/5 ratio of fruits to veggies, respectively, with plenty of raw organic veggies and vegan dips.
According to reports, cruciferous veggies are among the healthiest. Not to mention nutrient-dense dark leafy greens.
The healthiest fruits include berries, avocados, mangos, cantaloupe, bananas, and more.
Rock Fermented Foods
Fermented foods like yogurt, kefir, sauerkraut, kimchi, miso, natto, tempeh, and sourdough bread, are immensely healthy.
Include them in your diet whenever you can.
I’m a huge fan of homemade sourdough bread and veggie miso soup. Making your own fermented foods from scratch is ideal.
Love those Homemade Soups
I have no idea what I’d do on this diet without soups, soups, and more soups. They’re not only nourishing, they’re key.
Not only do they incorporate an exemplary duet when in tandem with nutrient-dense salads, they’re deliciously loaded, packed with fiber, and healthfully soothing to the gut.
These are a few of my faves:
Love those Healthy Salads
Salads are one of the healthiest foods ever and key to an optimized diet.
I eat a salad a day and here’s why:
Salad Benefits
- Salads are one of the best ways to incorporate a variety of mixed greens. Greens are one of nature’s healthiest foods. I usually go for organic super-greens like spinach, chard, kale, collard greens, arugula, etc.
- Chlorophyll and other phytochemicals are native in green leaves. Saponins in spinach leaves are a powerhouse.
- Salads are a great way to load sprouts and microgreens. They blend well and you can stack them. Broccoli sprouts are one of the most nutritious foods on Earth.
- Salads are typically raw and packed with nutrients destroyed by cooking.
- Salads are loaded with fiber, which is key to good health.
- Salads are a great base for beans, nuts, and seeds — more powerful nutrients.
- Salads are filling, which can help you lose weight.
- Salads are highly nourishing to the biome.
- Salads are a great host for homemade, nutrient-dense dressings.
- Raw living salads are one of the best foods for the digestive tract.
- Salads are an ideal way to obtain a variety of important nutrients in a single meal. They’re incredibly nourishing.
- Salads are highly alkalizing. We should always strive to keep our pH on the alkaline side.
- Phytochemicals in salads can help curb snacking and sugar cravings.
Salad Ideas
- Mixed green salad.
- Sprouts & microgreen salad.
- Vegan potato salad.
- Vegan Caesar salad.
- Vegan pasta salad.
- Spinach salad.
- Mesclun salad.
- Cucumber salad.
- Broccoli salad.
- Macaroni salad.
- Apple walnut salad.
- Vegan chicken salad.
- Vinaigrette salad.
- Caprese salad.
- Tabbouleh.
- Quinoa salad.
- Mixed fruit salad.
- Waldorf salad.
- Apple salad.
- Panzanella.
- Tomato salad.
- Tomato and cucumber salad.
- Bean salad.
- Black bean salad.
- Black bean and corn salad.
- Carrot salad.
- Greek pasta salad.
- Watermelon salad.
- Beet salad.
- Mediterranean salad.
- Taco salad.
- Avocado salad.
- Vegan tuna salad.
- Vegan tuna macaroni salad.
- Artichoke heart salad.
- Brussels Sprouts salad.
And importantly . . .
Ditch Empty Desserts and Snacks
One of the most useful and validated concepts in the field of human health and longevity is the principle of caloric restriction. Studies have shown that eating less can dramatically boost health.
So instead of stacking sweets and snacks, try fasting. Or mindfully cutting back.
According to one report, “A new scientific study has backed up some health claims about eating less. The clinical trial reveals that cutting back on food for just 5 days a month could help prevent or treat age-related illnesses like diabetes and cardiovascular disease.”
Happily, raw organic fruits and veggies aren’t ‘empty snacks.’
Vegan Diet & The Healing Crisis
Transitioning from eating meat and processed foods to a healthy vegan diet can trigger a healing crisis.
According to Dr. James Thompson: “The healing crisis is an acute reaction of the body brought about by an improvement of the vital forces, enabling them to eliminate from the system the diseased conditions and accumulations.”
In other words, it’s like a detox. Your cells have to flush. And it can take awhile before you clear.
It’s good to know, however, that a study done by Nobel Prize winner Elizabeth Blackburn found that a vegan diet caused more than 500 genes to change in three months, turning on genes that prevent disease and turning off genes that cause cancer, heart disease, and other illnesses.
Vegan Diet Plan
So those are just a handful of over 32 steps on my optimal vegan diet plan. I’ve included some links to additions below as they’re highly applicable as well.
Again, these are things that have worked well for me, and not just for years, but decades. I’ve also watched folks with varieties of conditions dramatically improve on this plan.
Here’s a look at more optimal steps:
- Go for sprouting.
- Take supplements.
- Eat high-fiber foods.
- Boost with smoothies.
- Rock nutritional yeast.
- Juice wheatgrass & barley grass.
- Regenerate with fasting.
- Commit to a workout plan.
- Power up with protein powders.
- Boost & detoxify with saunas.
- Rock cold shock proteins.
- Use healing hydrotherapy.
- Engage the benefits of Nature.
- Optimize high-protein vegan foods.
- Rock clean non-toxic beauty.
- Energize & trim down with apple cider vinegar.
- Eat the highest-vibrational foods.
- Embrace Green Cleaning.
Health Tips
- Drink at least two liters of pure filtered water a day (with lemon).
- Revamp with raw organic juices.
- Balance with organic herbal teas.
- Ramp powerhouse spices & herbs.
- Pass the Joe and cacao (infused organic coffee).
- Eat seaweed, phytoplankton, and algae for iodine and omegas.
- Optimize with organic botanicals (nature’s farmacy).
- Go for raw unprocessed salt (Himalayan, Celtic).
- Create custom blends (superfoods).
- Optimize hygiene, body care, your home.
- Go chemical-free.
- Get a red light panel from JOOVV.
- Rock an infrared sauna blanket.
- Embrace a spiritual practice (meditation, mindfulness, prayer).
Keep Reading 📚
Himalayan Tartary Buckwheat Recipes
Veganism: A High-Fiber, Biologically Optimal Jam
The medical and health topics covered on the PlateofGrass website and blog have not been evaluated by the FDA and are not intended to prevent or cure any disease. This article and its content is presented ‘as is’ for informational purposes only.
