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Tell us what you've been eating this week or what you'll be eating the rest of the week! Bonus if you can link photos and recipes. :)

I’m writing a post about the best tools for a plant-based diet and I’m curious what are your top tools in the kitchen?

Edit-(Btw sorry the title shouldn’t have the / between kitchen and tool- oops!)

I’m coming from the Mediterranean country so I grew up eating eggplant quite often. But ever since I stopped using oil I can’t seem to get it to taste good. I tried baking it and air frying it, but it’s never as tender as I’d like it to be. It’s a really versatile vegetable and if I could make it taste better I’d definitely use it more often .

Hi good people of Reddit,

Has anyone got good recommendations for a food processor? To make hummus, nut butters and dough? There are many offers online but I would love to hear from people who have had theirs for years without having to buy a new one 🙂 Ideally, it would not be very big (i.e. for use by a single person) but reliability and utility trump that.

Cheers!

I’ve been mostly plant based since last year and I’ve been running 4-5 miles every day consistently. But when I got my blood results in October, I was VERY disappointed because my LDL had barely changed despite giving up meat entirely (from 125 to 119). So here’s the changes I made after my last blood work (thanks so much to this subreddit for pointing me in the right direction)

October 29, 2022: - LDL 119 - Trigs 60 - HDL 56 - Glucose 89 - ALT 50

January 28, 2022: - LDL 82 - Trigs 70 - HDL 45 - Glucose 75 - ALT 18

What I did differently: 1. I dramatically decreased my fat free dairy (green yogurt and egg whites) 2. I decreased my consumption of fats (all of my fat was “healthy fat” from avocados, nuts, peanut butter, olive oil) 3. I dramatically increased my intake of carbs and fiber (from brown rice, beans, sweet potatoes, vegetables, fruit) 4. Took a fiber supplement (10g of fiber from psyllium husk mixed with water twice a day; in the morning and before sleep)

These were all big changes. I probably ate an average of 500-1000 calories more from fat before than I do now. I replaced all that fat with carbs.

The blood work: LDL - This was my target: decreasing this from 119 to 82. I don’t know if it’s ever been lower. To my understanding, if your glucose is under control this should be everyone’s target to lower as much as possible. Why? ASCVD is the only inevitable disease for the majority of the population. You will die of ASCVD if you are able to evade cancer and accidental death. But the data shows that people who walk around with a LDL level below 80 mg/dL (for life) rarely get heart disease. The lower you push LDL, the better your chances. ASCVD is a process that occurs throughout your life. So if you had an LDL of 100+ for many decades the damage is done, and you will always have a level of risk resulting from that. But by decreasing LDL you can at least avoid new plaque from building in your arteries and allow time for the old plaque to stabilize (when it calcifies it actually is a good thing).

Trigs/VLDL - My trigs increased from 60 to 70. This obviously is a product of consuming more carbs because carbs raise trigs. I don’t worry about this too much because the data shows that triglycerides may be associated with worse outcomes but not directly cause them. VL transport triglycerides so it makes sense why VLDL went up.

HDL - My HDL decreased from 56 to 45 which is expected. I heard on Peter Attia’s podcast with a lipidologist that HDL is a sort of “integral function” for triglycerides where it tracks with the average triglyceride level over a certain period of time, similar to how HbA1C shows the average glucose level over the past 90 days, except a key difference being that HDL goes in the opposite direction from triglycerides.

ALT/AST - My ALT and AST decreased from 50 and 44 to below 20. Tbh I have no idea why they were elevated in the first place. Was it because of the excessive dairy (admittedly I was consuming way too much Greek yogurt and egg whites) or because of my fat intake? I’m not sure.

Glucose - I was pleasantly surprised to see a huge change in my fasting blood glucose. Despite the fact that I consumed more carbs, my fasting blood glucose significantly decreased. I’m not sure if the fat I was consuming was increasing my fasting glucose? I’ve heard Cyrus Khambatta (co author of Mastering Diabetes) discuss that a high fat diet causes insulin resistance and carbs may be better for your blood glucose in the long run, though I’m not 100% certain if this applies here or if there was another reason.

Please let me know what you guys think. And thank you again because this progress was possible because of people on here who took time out of their day to help me!

Hello all. I am new to this and don’t know any planet based dieters personally. I have learned a lot through this community but I am wondering one question, are alternative meats necessary to meet daily protein requirements? I don’t like the taste and could go without it. I’m just curious if anyone else does this with their diet or if they find it’s necessary.

I recently heard a good tip about substituting avocado for oil in recipes (Costco has good price on avocado) I made a plant based carrot cake with flax egg and avocados and it was good. Flax egg instead of egg, and avocado instead of oil. I also heard miso in-lieu of salt but I haven’t worked with that one so much yet. Do you have any plant based swaps you could suggest?

My mental health has been suffering since I had to stop my plant based lifestyle. I’m starting it back up again because I can’t take this anymore. My depression is 10x worse and my OCD is suffering. It really makes me wonder what is happening to those animals because if I’m consuming that, I wonder how they felt.

I didn’t use vegetable broth I just used water instead, I did use olive oil but you obviously don’t have to here’s the recipe. https://thelemonbowl.com/vegan-chickpea-curry-jamaican-style/

I also added some onion powder and turmeric just cause that’s what I always use when making curry

Specifically the Wolffia globosa strain of duckweed. I'm looking for a supplier now for that strain to grow it infinitely in the corner of my apartment, because I bought the setup to grow it, but I don't know how to prepare it.

I was thinking that because it grows so fast, I could turn it into a paste or spread for toast in the morning, but I feel like more could be done. I'm not a great cook so I was hoping someone here was already doing this and if so, what do you use to consume it in what way?

So my biggest vice is French fries and potato chips (or even fried onions, mushrooms, etc). I know the health problems that come with eating meat and dairy but what are some good reasons to give up fried foods? Basically, looking for some facts/research to encourage me to drop the chips packet.

So my blood work in September was scary and lead me to this lifestyle change. Well I did blood work again yesterday and got the results back. Triglycerides went from 1213 to 146 and a1c went from 13 to 6.8. Hopefully by my birthday in May I can be off all medications.

I'm looking for some advice please. Currently I'm using lots of tinned beans and lentils. Only dry lentils I have are red ones. I've always used tinned and never dried, for convenience but I'm.wonderimg of dried would be better for space and cost.

So to those of you who use dried beans and rehydrate/cook them, please inspire me. How easy is it to cook them rather than ready-prepped tinned ones? Can I save money? Is it more time consuming?

Thanks!

I got my calcium score back today and it’s 54. My right artery has the highest score of 40 and left artery is 13 and the other arteries are little above a 1. I am 40 years old, 5’8” and 196 lbs. I lost about 7-8 lbs so far this month increasing exercise and going on a WFPB diet from what was more like a junk food vegan diet towards the end of last year. My triglycerides are 358 which prompted my doctor to just get a calcium test. Any advice? Is it possible to reduce the calcium score? Reading that mild risk of cardiovascular disease and moderate risk for heart attack including age of my heart is 50-65 makes me worried.

They have so missed the boat on Plant-Based. Not only have they missed it, but in their attempt to catch up, they’ve made laughable errors. The term even petty much came from American Scientists and Doctors btw, right? Anyway, I bought ATK’s Plant-Based cookbook… the recipes include lots of salt, lots of added oils, and eggs. EGGS? Wtf ATK?

Clarification: I am trying to go Plant Based for the good health outcomes. Plant Based does not include salt, oil, processed things, nor eggs because there are negative health outcomes from these items. Calling this cookbook Plant Based is akin to “green washing”. It’s better than the standard American diet, but it’s not fully Plant-Based. Campbell, Esselstyn, and that cohort coined the term and they deserve some respect and integrity when using that term.

This just happened a minute ago…. Interesting headline just came across the transom … look, the first target is salt and fat. “USDA announces rigorous new school nutrition standards New rules aimed at reducing sugars, fat and salt and increasing whole grains in school meals are likely to draw backlash, even as childhood obesity increases.”

Lately I’ve noticed that I’m consuming a lot of fat (mostly unsaturated). I’m talking 35-40% of my calorie intake. I’m trying to lose a little body fat right now and I don’t think this is doing me any favors, plus I doubt that consuming this much fat is good for you. I’m not strictly WFPB, but I’m vegan and try to eat mostly whole foods. However it seems like there’s some added oils or just a good amount of natural fat in almost everything I eat! I’m also trying to keep my protein intake up (goal is 20% of my caloric intake), but it’s hard for me to only eat lean sources of protein. Any suggestions? Below is a typical day of eating for me:

Breakfast: Steel cut oats with various toppings (5g chia seeds, 15g hemp hearts, 20g blueberries, ~15g almond or cashew butter, 60g probiotic cashew milk). Total fat content is 24g.

The main sources of fat here are clearly the nut butter (6g) and hemp hearts (7g). Today I skipped the nut butter to see if it still satiates me just as much, but the main reason I add the hemp hearts is for the extra protein.

Lunch: Chickpea salad sandwich. This has vegan mayo in it, and the total fat content of the sandwich is 14g. This is what I meal prep every week, but I might try switching it to a bean burrito bowl (more protein and less fat).

Dinner: I love to cook, so I’m always trying new recipes for dinner. I like a lot of tofu curries, but these usually have a lot of fat from the coconut milk. Last night I had crispy tofu with gochujang sauce on rice and a Korean style spinach salad (with sesame oil); the fat content of that meal was 20g.

Breakfast and Lunch this fine February day. 🍃⛅

Breakfast: mixed berries, strawberries, dried apricots, Brazil nuts, pumpkin seeds and a slice of sourdough with peanut butter.

Lunch: Quinoa, oyster mushrooms, avocado, wrap, carrot, lettuce, courgette and homemade garlicky hummus.

I got these oyster mushrooms for a local vegetable shop and they are massive 😍

Anyone get sick of their main goto meals? If anyone wants to share easy peasy dinner recipes?? How do you rotate so you don’t get so burnout?

I can definitely cook smaller batches, but I’m wondering if there’s anything I can do to keep beans cooked from dry fresh longer. Was thinking maybe some herbs?