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POWERED BY PLANTS

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Fruit and Vegetables Illustration
Fruit and Vegetables Illustration
Fruit and Vegetables Illustration

A Guide to Plant-Based Eating

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PLANT POWERED IN

4 WEEKS

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Embark on a journey to a plant-based lifestyle with this expertly crafted guide, designed by Stanford Nutrition Studies Group. Bursting with invaluable tips, clever tricks, delectable recipes, and inspiring insights, our four-week program will help you get started with a plant-based way of eating.

We’re Glad You’re Here!

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Let's Get this Plant Party Started!

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Consider the strategies outlined in this guide to gradually and sustainably integrate a plant-based eating pattern into your life. As you venture into Week One, consider all the ways food impacts your wellness. Empower your journey by identifying the personal motivations behind your decision to change.





Why is eating well important to you?

What is your motivation?

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Defining

“Plant-Based”

A plant-based eating pattern is one that emphasizes eating mainly plant-based foods. Meat and dairy products may be occasionally present in meals and snacks, but take a supplementary role, rather than star. A plant-based way of eating focuses on whole foods including fruits, vegetables, whole grains, beans, legumes, soy, nuts and seeds, plant oils, herbs, and spices, rather than a high proportion of processed or ultra-processed foods high in added sugars, fats, and animal products.

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WHAT IS A PLANT-BASED DIET?

Christopher Gardner, PhD

Director, Nutrition Studies Research Group

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Week 1

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Stock your fridge and pantry with nutritious and enticing plant-based choices. Opt for canned or dried beans, a variety of nuts and seeds, fruits and vegetables that you enjoy eating and preparing, and an array of whole grain products like quinoa, farro, brown rice, and steel cut oats.

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Make 1 DAY Plant-BASED

Set a goal to dedicate one day this week to plant-based deliciousness. As for the rest of the week, begin to mindfully reduce the portions of animal-based foods in your menu.

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Why go Plant-Based?

Christopher Gardner, PhD

Director, Nutrition Studies Research Group

Recipes & Inspiration

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Whole Grains

Choose one new whole grain to try instead of regular rice or pasta.

Batch cook roasted vegetables and add them to your meals this week.


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Roasted Veggies

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Week 2

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Focus on Plant Protein

Lentils, beans, and soybeans, including variations like edamame, tofu, tempeh, and soy milk, are excellent protein sources. Additionally, nuts, seeds, and hemp seeds also pack a protein punch. What new plant-based protein source will you try this week?

Make 2-3 Days Plant-Based

Embrace a plant-based diet for 2-3 days this week and take note of any challenges that arise. Consider potential hurdles within your household and brainstorm effective strategies to overcome them.

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PROTEIN

Recipes & Inspiration

Christopher Gardner, PhD

Director, Nutrition Studies Research Group

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Roasted Tofu

Try new ways to prepare and cook tofu this week.

Try new ways to prepare and cook tempeh this week.

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Baked Tempeh

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Week 3

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ADD FERMENTED FOODS

Incorporate plant-based yogurt crafted from soy, oats, cashews, or coconut, along with fermented delights like kombucha, kimchi, and sauerkraut into your diet. These options not only enrich your gut microbiome with live cultures but also offer essential vitamins such as B12 for overall health.

MAKE 5 DAYS Plant-Based

Challenge yourself to embrace a plant-based diet for 5 days this week. Notice the growing ease in navigating plant-based choices. Take a moment to revisit your initial intent and reflect on the reasons that sparked your journey.

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Vitamins & Minerals

Christopher Gardner, PHD

Director, Nutrition Studies Research Group

Recipes & Inspiration

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Balsamic Vinaigrette

Elevate your dressings by incorporating miso paste or apple cider vinegar for an added fermentation boost.


Enhance the flavor and nourish your gut microbiome by incorporating kimchi into stir-fry recipes.

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Stir-Fry

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Week 4

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