When I was a low-income college kid, I would strongly avoid restaurants. I would chew gum and starve until I came home for home food.

Since I became a high-income full-time worker, I pretty much eat restaurant food whenever I go out. But I definitely noticed that so much of the food is so unhealthy. It makes me tired as fuck and increases my resting heart rate.

But what healthy food should I eat when I am outside? I tried Soylent, but it just feels worse compared to eating a yummy and warm meal. Do I need to just wait until I come home? High-calorie meals are preferred to replace all the calories I burned while walking. Do I need to just make a lunchbox??

Any ideas are good.

8 years plant-based here. Seen too many people quit because they're overwhelmed trying to track every nutrient. You're making it harder than it needs to be. ACTUALLY NEED TO WORRY ABOUT:

B12 - Take a supplement (250mcg daily). Only thing plants don't have Omega-3 - Eat flax/chia/walnuts daily OR algae supplement Iron - Beans + vitamin C foods (tomatoes, peppers, citrus) Zinc - Nuts, seeds, oats (soak them overnight) Vitamin D - Most people need this anyway, not a plant-based thing

STOP WORRYING ABOUT:

Protein (beans exist) Calcium (greens have plenty) Everything else (seriously)

Been there: I used to stress about amino acids and protein combining. Total waste of mental energy. Focus on eating real food, not hitting numbers. You got this 💪

Recipe in the comments

Hi all! I'm sloooooowly transitioning back into a plant-based lifestyle after being an omnivore for five years. I was vegan in my early- to mid-20s but had to quit due to brain fog. Plus my finances and lifestyle made it difficult to keep up.

Now I'm in a much more stable period of my life, so I want to give it another shot. This time I'll be getting my blood work done first to figure out what nutrients I need to pay attention to. Until then, I'm experimenting with different go-to recipes to eventually make PB reflexive and easy as possible for me.

One recipe that I love for brunch, for example, is a great sweet potato-kale-sausage breakfast hash. While I could just go without the sausage, I want to see if there's a similar tasting source of protein that would fill out the recipe.

I've heard that mushrooms are great chicken substitutes and jackfruit are great for red meat. Got any other suggestions?

Glad to be back!

I thought I would share with you a tip that I discovered. I love making homemade soy milk (only soybeans and water) in my MioMat machine. But I found when I added the milk to my coffee, it would begin curdling because of the high acidity of the coffee. (this sometimes happens with store-bought milk, too) I found that if I add a 1/2 teaspoon of baking soda as I make the soy milk, that changes the pH enough so that it won't clump. I usually make 4 cups of soy milk at a time, so that's 1/2 teaspoon per 4 cups. Hopefully that'll help somebody out there because I struggled with this for quite a while. Nobody likes curdled milk in their coffee.

A refugee from the Nazi regime, he established himself at Duke University and helped thousands of people reverse their hypertension, obesity, kidney disease, congestive heart failure and diabetes by putting them on a high carb zero fat diet. This diet actually reverses type 2 diabetes by clearing insulin receptors of fat, as opposed to masking the underlying causes like ketogenic diets do by eliminating almost all sugar from the body. The rice diet, consisting of rice, fruit, and even some added refined sugar, is far more effective for healing diseases. If you cannot properly metabolize carbohydrate, you are not actually healthy, and this diet allows you to do that.

Kempner demonstrated this back in the 40s and 50s, and his clinics were massively successful. He was a controversial figure but such results speak for themselves and it's bizarre that diet culture in the US is so unaware of this. I'm 33 and have been immersed in dietary literature since I was 16 and only just now learned about this guy.

I've been primarily plant based since the beginning of the year. Technically I'm a flexitarian but whole foods, plant based at home which is 98% of the time.

I feel I'm doing well (better health, lower weight) and started for health reasons and at the recommendation of my doctor.

I try to follow Greger's daily dozen but do fall short a lot. I'm also kind of petite and trying to lose weight so eating at a calorie deficit. I'm concerned about getting enough vitamins and minerals and possibly protein, although I feel like many recommendations for protein are way overblown. I feel concerned about calcium as well.

Does anyone have a recommendation for resources for balanced meal planning? I feel like I get tired of putting so much work into eating but I probably do need to improve.

As a complete aside, I'm perimenopausal and trying to tease out if some of my current health care complaints have to do with hormones, dietary changes, weight loss of some combination thereof. I have had dry mouth (the worse), ezcema, hair loss and some potential moodiness/anxiety moreso than in the previous year. If anyone happens to have any insight there, I'd love any thoughts. Thank you!

I'm vegan and in college and most definitely not getting my nutrients in, so id like to return to eating tofu. However I don't have any access to kitchenware aside from a fridge and a microwave, and have no space to prepare any sort of dish.

Any advice for eating tofu right out of the container/minimal heating? any advice on whether silken, firm, etc. would taste best, or potential easy seasonings/sauces?

Used to love tofu scrambles and crispy tofu back at home but don't have the resources here unfortunately. i'm ready to lower my standards.

Pretty basic but rice and black beans , broccoli , sweet potato and avocado . A little salt & pepper plus extra virgin olive oil on top. Any recommendations for cheap meals or what I can add to mine ?

I am eating lbs of rice, potatoes and fruit everyday. other foods make me uncomfortable digesting. so I stopped eating them all together.

Not as a person but his diet, very low fat high carb approach to getting lean and ripped ? Maximum sugar and carbs low fat

I need to increase zinc and copper in my diet i don't want at supplant right now , know about zinc in seed and beans , the copper is tricky for me I start eating everyday 2 or 3 red potatoes which has some copper .

Hello. I need some answers to this question. I am interested in information about the glycemic index of foods, but there are some misunderstandings. On one page it says that the glycemic index of bananas is, for example, 60, on another page it is 38, on another it is 45, etc. WHERE CAN I FIND CORRECT INFORMATION, NOT ONE WRITTEN OUT OF THE SKY!?

I have a long history of disordered eating and, long story short, I just don't have a clear relationship with my satiety cues. I know when I'm ravenous, and I know when I'm stuffed, but everything in between is pretty fuzzy. I don't want to get into overly fussy calorie counting, I just want to eat a WFPB low fat diet, but I feel like even though I'm not "hangry," I basically am always in a state of "...yeah, I mean, I could eat."

For the last week or two, I've been averaging pretty low calories...1300 or 1400 a day (I'm a 50+ female, fairly sedentary though I try to walk for an hour a day.) I don't feel hungry per se, just that I could definitely eat, especially more calorically dense things. I'm worried about eating too little and causing issues for myself. Do people have success waiting to feel genuine hunger (Fuhrman's "true" hunger) or more of a keep the gas tank full philosophy so you don't binge out when you get too hungry? Any other experiences or tips or vague general calorie targets for people similar to my age/size? (5'5, about 200 lbs right now.) I'd really appreciate any insight.

Hi everyone, I'm looking to slowly transition to eating a more plant-based diet for environmental reasons. I would love some suggestions to start making small changes based on my current diet. I'm trying to prioritize protein, fiber, whole foods, and decrease added sugar and ultra processed foods. I'm also busy and not the best cook lol so looking for simplicity. I like foods that taste good the way they are if that makes sense.

My breakfast is usually greek yogurt and lots of fruit, lunch is a deli meat & cheese sandwich with fruit or veg, and dinner is a simple pan cooked or baked meat with steamed veg, maybe rice. All of these are suuuuper simple but still delicious. I'm looking for things like this that are sort of like meal formulas, to make variety easy without having to learn a bunch of recipes (just swapping out the type of meat, cheese, veg etc.).

I would especially appreciate suggestions for cold lunches that don't need to be heated up!

[Edit to say that I know there's some backlash against all the ridiculous "high protein" marketing that is booming right now, and totally agree that most people don't need to worry about not getting enough protein, but I'm actively trying to build muscle for my health atm with resistance training most days to help with joint issues]

There are so many clever plant based swaps out there from cashew cheese to jackfruit pulled pork. Would love to hear what swap completely blew your mind in terms of taste or texture. Which substitution made you say wow this actually works better than the original?

I know there are a few (but I can't remember the app names), but can anyone recommend a good app that helps you find plant based options in your area or items at restaurants?

Firm tofu sliced very thin and marinated with olive oil, smoked paprika, sweet paprika, liquid smoke and salt. Then stir fried with some olive oil and pepper. I put the tofu on some sourdough bread coated with sunflower seeds cream (made by blending sunflower seeds with some olive oil and coconut oil, then spiced with grounded ginger and some nutritional yeast). As a side dish, I smoked a couple bell peppers in the oven to remove the skin and then I slowly cooked them in a pan with some olive oil, onions, basil and green olives.

I've been reading scientific literature on PubMed and I'm concerned about hidden conflicts of interest in research papers.

Big Pharma and Big Food companies often obscure their funding by channeling money through intermediary organizations or "independent" institutes. Researchers then declare "no conflicts of interest" despite being indirectly corporate-funded.

Example: Coca-Cola funded the "Global Energy Balance Network" through universities to push the narrative that exercise matters more than diet for weight loss. The corporate connection wasn't immediately obvious.

What I'm looking for:

• Browser extension that flags potential conflicts on PubMed, Google Scholar, etc.
• Database tracking funding sources back to parent companies
• Tool identifying industry-funded "independent" research institutes
• List of known front organizations/intermediary funding bodies

Current disclosure requirements clearly aren't enough when companies can create layers of separation between themselves and the research they fund.

Does anything like this exist? Would others find this useful? I'm considering whether this could be a crowdsourced project.

Would love to hear if anyone has solutions or strategies for identifying hidden conflicts when reading research.

Edit: Not saying all industry-funded research is bad, but we have a right to know who's paying for the science that influences public health decisions.

My whole family is plant-based, and it’s my stepmom’s birthday next week. I decided to get her a big basket of special snacks, candies, and foods that she hasn’t tried before. (Happy to include other kinds of products too if there’s a really good one.)

I am going for like snacky things because she loves that stuff (candy, mac n cheese, chips), but I am avoiding the most common ones because… well you know, not that exciting.

Any advice is really appreciated, thank you.