1. food and drink
2. food
3. grains and pasta

Transitioning to a Plant-Based Diet
National Wellness Conference, 2014
1. Introductions
2. Why would one eat a plant-based diet?
a. Scot’s story
b. Research
3. What is a plant-based diet?
a. What do you eat?
i. Vegetables, fruits, legumes (beans), whole grains
ii. No meat of any kind (beef, pork, chicken, fish)
iii. No animal products (eggs, milk, cheese)
iv. No added oils or fats (or less than 20% fat)
v. Use caution with nuts and avocados (avoid if you have heart
disease or trying to lose weight)
b. Will I get all the nutrients I need?
4. How can I transition to a plant-based diet?
a. Start with a positive attitude
i. Get support
ii. Be prepared to be gentle with yourself
b. Read labels
i. Beware of packaging claims
ii. Read ingredients, not just nutritional information
c. Dip your toe in – start adding more veggies, replacing meat
i. Eat more fruits/veggies/whole grains
ii. Cut meat in ½ in recipes, add beans or more
iii. Eliminate processed foods
iv. Eat 1-2 meatless meals/week
d. Wade in
i. Wean: slowly eliminate animal products over time
1. Phase 1 - avoid beef and pork, then poultry then fish
2. Phase 2 – avoid poultry
3. Phase 3 – avoid fish
4. Phase 4 – eliminate dairy
5. Phase 5 – eliminate added oils
ii. Flexitarian: eliminate all animal products when convenient
e. Dive in
i. Get labs
ii. Make a list of approved foods you like
iii. Explore resources and recipes to find additions/substitutions
iv. Stock your kitchen with approved foods and get rid of items you
will no longer be eating
v. Set a date to start and commit to trying to follow the plan
perfectly for at least 3-4 weeks
Sara E. Armstrong, MS, RN, CDE
Scot A. Reynolds, MLIR, JD
sara@zoiconsulting.com
vi. Plan for overcoming obstacles
1. What to eat at restaurants
2. Pack snacks when on the run
3. Plan for dealing with critics
vii. Treat problem foods like addictions
viii. Recheck labs after 28 days
ix. Get more support if you need it!
5. Cooking tips to simplify plant-based eating
a. Learn easy substitutions
i. Meat – tofu, seitan, tempeh, TVP
ii. Salt – lime or lemon juice, Bragg Liquid Amino, vinegars, spices
iii. Sweeteners – agave, maple syrup, fruit juice, mashed bananas,
applesauce
iv. Dairy & butter – sliced fruit and natural nut butters on toast; use
silken lite soft tofu in recipes instead of sour cream and milk
b. Prep meals on the weekend – chop veggies, make spreads, sauces
and salad dressings
c. Use a crockpot
d. Learn to sauté without oil
e. Sample recipes
6. Questions & Answers
Resources
Vegetarian Starter Kits
www.pcrm.org/health/diets/vsk/vegetarian-starter-kit
Meal Planning & Recipes
www.nutritionmd.org
Cook Books
Forks Over Knives Cookbook
Everyday Happy Herbivore
Adapt any vegan cookbook by leaving out oil
Videos
www.nutritionfacts.org for evidence-based research
Forks Over Knives (documentary - check Netflix)
Jeff Novick’s “Fast Food” (inexpensive, quick recipes)
App’s
21-Day Vegan Kickstart (recipes, menu)
Happy Cow (find vegetarian restaurants)
Is It Vegan (scan products)
Many, many more for free!!
Transitioning to a Plant-Based Diet
National Wellness Conference, 2014
Bibliography
American Diabetes Association (2010). Standards of medical care in diabetes –
2010. Diabetes Care, Jan; 33 Supplement 1: S11-61.
Barnard, ND (2011). 21-Day Weight Loss Kickstart: Boost Metabolism, Lower
Cholesterol and Dramatically Improve Your Health. Hatchett Book Group:
New York, NY.
Barnard, ND, Cohen, J, Jenkins, DJ, et al. (2009). A low-fat vegan diet and a
conventional diabetes diet in the treatment of type 2 diabetes: a
randomized, controlled, 74 week trial. American Journal of Clinical Nutrition,
89(5):1588S-1596S.
Esselstyn, C (2008). Prevent and Reverse Heart Disease: The Revolutionary,
Scientifically Proven, Nutrition-Based Cure. Penguin Group: New York, NY
Esselstyn, R (2009). The Engine 2 Diet: The Texas Firefighters 28-Day Save-Your-Life
Plan that Lowers Cholesterol and Burns Away the Pounds. Hachette Book
Group: New York, NY.
Ornish, D (2007). The Spectrum: A Scientifically Proven Program to Feel Better,
Live Longer, Lose Weight and Gain Health. Random House, Inc.: New York,
NY.
Ornish, D et al. (1998). Intensive lifestyle changes for the reversal of coronary
artery disease. Journal of the American Medical Association, 280: 2001-7.
Turner-McGrievy, GM, Barnard, ND, Scialli, AR (2007). A two-year randomized
weight-loss trial comparing a vegan diet to a more moderate low-fat diet.
Obesity, 15: 2276-81.
Sara E. Armstrong, MS, RN, CDE
Scot A. Reynolds, MLIR, JD
sara@zoiconsulting.com
Plant-Perfect Meal Planner
Guidelines: Eat lots of veggies, legumes, fruit and whole grains!
 no meat, poultry, fish
 no added sugar
 no eggs, dairy, cheese
 no added oils
Breakfast
Lunch
Dinner
Snacks
Transitioning to a Plant-Based Diet
National Wellness Conference, 2014
Breakfast Tacos – Engine 2 Diet
½ tube vegetarian breakfast sausage
8 ounces frozen, fat-free hash brown potatoes
6 corn tortillas
Salsa
Sauté the sausage in a nonstick skillet on medium heat for 5 minutes until
browned and crisping. Set aside. Sauté the hash brown potatoes in a sprayed
skillet on high heat for 7-10 minutes, or until golden brown. Spoon ingredients
onto warm tortillas. Top with salsa
-Engine 2 Diet
Quick and Easy Oatmeal – Prevent and Reverse Heart Disease
¾ cup of old fashioned oatmeal
¾ cup of grapenuts (or similar)
2 tablespoons of ground flax seed
Unsweetened almond milk
1 cup of berries
Handful of walnuts (if not heart disease)
Breakfast Scramble – 21-Day Weight Loss Kickstart
8 ounce of low-fat extra firm tofu, crumbled
1 Yukon Gold potato, diced
¼ teaspoon salt (optional)
2 teaspoons ground turmeric
Crumble the tofu in a mixing bowl with a whisk or by hand. Steam the potato for
5 minutes. While it is steaming, heat a sauté pan up to medium heat. Add the
tofu and salt, gently and slowly stirring it while it is in the pan, and cook it for
about 3-4 minutes. Stir the turmeric and potato into the scramble, cooking for 1
more minute.
E2 Basics Dressing – Engine 2 Diet
2 tablespoons nutritional yeast
1 tablespoon tamari
1 tablespoon mustard
2 tablespoons balsamic vinegar
Juice of orange, lime or lemon
1 tablespoon agave nectar or maple syrup
1 teaspoon vegetarian Worcestershire sauce
1 tablespoon wheat germ
Water to desired consistency
Whisk ingredients together in a bowl.
Sara E. Armstrong, MS, RN, CDE
Scot A. Reynolds, MLIR, JD
sara@zoiconsulting.com
On-hand Bean and Pasta Soup – Vegan Comfort Food by Alicia Simpson
½ cup roughly chopped white onion
1 medium carrot, peeled and chopped
1 garlic clove, minced
2 ½ cups vegetable stock
1 bay leaf
One 14.5-ounce can diced tomatoes, with juices
One 15-ounce can garbanzo beans, drained
¾ cup rotini pasta
Sauté the onion and carrots for 2 minutes. Add the garlic and sauté for an
additional 2 minutes. Add the stock, bay leaf, tomatoes, and garbanzo beans,
Bring to a boil and add the pasta. Cook until pasta is al dente, 7 to 9 minutes.
Discard the bay leaf and serve.
Lentil Chili – Forks over Knives Cookbook
3 medium yellow onions, peeled and chopped (1-1/2 cups)
1-1/2 cups chopped celery
2 medium carrots, peeled and sliced (~1 cup)
2 medium bell peppers, seeded and chopped (~1 cup)
1-2 cloves garlic, peeled and minced
6 cups Vegetable Stock
1.5 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon paprika
½ teaspoon chipotle powder or smoked paprika
½ teaspoon cayenne pepper
2 cups red lentils, rinsed
One 28-ounce can crushed tomatoes
One 15-ounce can kidney bean, drained and rinsed
Zest and juice of 1 lime; Salt and freshly ground black pepper to taste
1. Place the onions, celery, carrots, bell peppers, garlic and 1 cup of vegetable
stock in large pot over medium-high heat. Cook, stirring occasionally, until
the vegetables soften, about 5-7 minutes. Add the chili powder, cumin,
paprika, chipotle powder and cayenne pepper and cook for an additional
minute, stirring well.
2. Add the lentils, tomatoes, kidney beans, and remaining vegetable stock to
the pot. Cover and bring to a boil over high heat. Reduce the heat to
medium –low and simmer, stirring occasionally, until the lentils are soft, about
45 minutes. Add the lime zest and juice and season with salt and pepper.
Transitioning to a Plant-Based Diet
National Wellness Conference, 2014
Three layer Tortilla Casserole – Get Health, Go Vegan Cookbook
Supposed to serve 4 – double the batch because you WILL want seconds!
Vegetable oil cooking spray (optional)
1 (15 oz) can of black beans, drained & rinsed
½ cup vegetable broth
2 garlic cloves, minced
1 teaspoon dried oregano
¼ teaspoon cayenne pepper
1 large red onion, chopped
2 cups chopped zucchini
1 cup frozen corn, thawed
1 teaspoon ground cumin
2 tablespoon minced fresh cilantro
sea salt, to taste
freshly ground pepper, to taste
3 (8 inch) whole wheat (or corn) tortillas
¾ cup prepared chunky salsa
1. Preheat the oven to 350 degrees. Coat a 10-inch pie plate with cooking
spray and set aside.
2. Add the beans, ¼ cup broth, garlic, oregano and cayenne to food processor
or blender and blend until smooth but thick. Set aside. (May want to make
extra for dip or spread later!)
3. Heat the remaining ¼ cup broth in a large skillet over medium heat. Add the
onion and sauté for 5 minutes. Put in the zucchini and corn and sauté for 3
minutes. Add the cumin and cilantro and sauté for 1 minute. Season with
salt and black pepper.
4. Place one tortilla in the prepared pie plate. Spread about 1/3 of the bean
mixture over the tortilla. Using a slotted spoon, add 1/3 of the vegetable
mixture on top of the beans. Add 1/3 of the salsa over the vegetables and
top with a tortilla. may 2 more layers in the same fashion, to make a total of 3
layers.
5. Bake uncovered for about 30 minutes. Cut into wedges to serve
Sara E. Armstrong, MS, RN, CDE
Scot A. Reynolds, MLIR, JD
sara@zoiconsulting.com
Tempeh Stir-Fry and Soba Noodles – Engine 2 Diet
16 ounces soba mugwort noodles, cooked
1 package tempeh, sliced into thin strips
3 tablespoons low-sodium tamari
Juice of 1 lemon
1 tablespoon flour
1 tablespoon molasses
1 clove garlic, minced
2 tablespoons fresh ginger, minced
1 red bell pepper, seeded and sliced thin
1 cup chopped cilantro, for garnish
Cook the soba noodles per the directions on the package, drain, and set aside.
Thoroughly brown the tempeh strips on medium heat in a sprayed skillet or wok
with 1 tablespoon tamari. Set aside. Mix the remaining tamari, lemon juice, flour,
and molasses together in a bowl until the flour is dissolved. Set aside. Heat a
large, sprayed skillet or wok until the smoke rises. Add the remaining ingredients
except for the cilantro in the order listed, stirring for 1 minute after each addition.
Remove from heat and add tempeh strips and sauce. Serve stir-fry warm over
soba noodles and top with tempeh strips. Garnish with cilantro.
Lynn’s Meatloaf - Engine 2 Diet
2 stalks celery, chopped
½ onion, chopped
2 cloves garlic, minced or pressed
10 ounces firm tofu, drained
¼ cup walnuts, finely ground
12 ounces vegetarian crumbles
1 ¼ cup quick-cooking oats
3 tablespoons soy sauce
2 tablespoons ketchup (additional for topping)
1 tablespoon Dijon mustard
2 teaspoons dried parsley
½ teaspoon each thyme, sage, and rosemary
Ketchup to taste
Preheat oven to 375°. Spray a loaf pan. Sauté the celery, onion, and garlic on
high heat in a sprayed skillet for 5 minutes until tender. Remove from heat and
cool. Mash the tofu in a large bowl. Stir in the cooked mixture and remaining
ingredients, and combine well. Spoon the mixture into a loaf pan. Top with a
layer of ketchup. Bake for 55-60 minutes, or until a toothpick inserted in the
center comes out clean.
Transitioning to a Plant-Based Diet
National Wellness Conference, 2014
Ethiopian-Style Tempeh and Lentils – Fresh from the Vegan Slow Cooker
Although usually served with injera, this is also delicious over couscous or rice.
1 medium-size yellow onion, minced
2 garlic cloves, minced
2 tablespoons tomato paste
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon ground fenugreek
1 teaspoon sweet paprika
½ teaspoon cayenne pepper
¼ teaspoon ground cardamom or allspice
¼ ground ginger or nutmeg
1 (28 oz) can crushed tomatoes
8 ounces tempeh, steamed (if desired) and cut into ½-inch dice
1 cup dried red lentils
3 cups vegetable broth (no added salt)
Freshly ground pepper
1.
For best flavor, sauté onion until softened, about 5 minutes. Add the garlic
and cook for 1 minute longer, then stir in the tomato paste and all of the
spices.
2. Transfer the onion mixture to the slow cooker. Stir in the tomatoes, then add
the tempeh and lentils. Add the broth and season to taste with pepper.
Cook on low until the lentils and vegetables are soft, 6-8 hours.
3. Taste and adjust the seasonings, if needed. Serve hot.
Sara E. Armstrong, MS, RN, CDE
Scot A. Reynolds, MLIR, JD
sara@zoiconsulting.com