1. What does “plant-based” really mean?

Plant-based means centering your meals around whole foods like veggies, beans, grains, and fruits. It doesn’t have to be all-or-nothing—you can start by simply adding more plants to your plate and see how good you feel. More than 70% of Americans are considered overweight. More than 40% are considered obese. Plant-based eaters are focused on reversing those trends using evidenced-based nutrition. 

2. Is plant-based the same as vegan?

Not exactly. Vegan is a lifestyle that avoids all animal products, including those in food, clothing, accessories and more and focuses on advocating against animal cruelty and for the humane treatment of animals. 

Plant-based usually focuses on diet and health—eating mostly or entirely plants. While some plant-based eaters are also advocates for humane treatment of animals and taking care of the environment, the focus is on anti-inflammation and reversing chronic diseases that plague western cultures. 

3. Will I get enough protein on a plant-based diet?

Yes! Beans, lentils, tofu, tempeh, edamame, tubers, whole grains, and even veggies like broccoli and spinach are full of protein. Most people are surprised to find they get plenty without even trying. 

Did you know that a large potato has more protein than a medium boiled egg? It’s true!

4. Isn’t eating plant-based expensive?

It doesn’t have to be. Staples like rice, potatoes, beans, oats, and frozen veggies are some of the cheapest foods you can buy. It’s all about shopping smart and keeping meals simple.

5. Do I need special ingredients? 

Nope. You can make plant-based meals with everyday grocery store finds. Specialty items (like nutritional yeast or miso) are nice extras, but not required.

6. What about appliances?

 If you have a stove and a blender, you can make anything. The full starter kit can be grabbed here. It has lists of pantry staples, appliances and good ideas.

7. What about my favorite Southern comfort foods?

Don’t worry—I’ve got you covered! From gumbo to biscuits to peach cobbler, there’s always a way to make a plant-based version that’s hearty, flavorful, and satisfying.

8. How do I handle eating out?

Check the menu ahead of time, ask for swaps (like veggies instead of meat, beans instead of cheese), and don’t be afraid to keep it simple with sides. More restaurants than ever are adding plant-based options. Be careful of “vegan” restaurants as they may have no meat or dairy, but can be full of salt, oil and sugar. Whole foods are the healthiest. 

9. What about my family? They’re not plant-based.

Start with crowd-pleasers—chili, tacos, pasta, casseroles. Most folks won’t even notice the meat or dairy is missing when the flavors are bold and the food is familiar. 

10. Do I have to give up salt, oil or sugar?

Not unless you want to. We follow an oil-free whole-food plant-based (WFPB) diet for health reasons. Dr John McDougall, Dr Neal Barnard, Dr Dean Ornish and Dr Esselstyn all advocate for no oil, salt or sugar. If you suffer from a chronic disease, you might consider a stricter diet. My recipes aim to be the healthiest version of plant-based dishes with no oil, sugar or salt I can make, which will help you. 

If you are simply looking to add more veggies to your plate, start wherever you are comfortable. Everyone is on their own journey. 

11. How do I get started without feeling overwhelmed?

Pick one meal a day to make plant-based—like breakfast with oats or a smoothie—and build from there. Spaghetti can be made with no beef or with mushrooms. Tacos can be made with black beans or mushrooms. Pizza without cheese. Or simply add a salad to each meal. Small steps add up quickly. 

Honestly, I’ve found going dairy free is rather simple. Replace milk and creamer with a nut-based version. Cheeses tend to be most people’s weakness. For those without heart disease, cashew-based cheeses can make really nice replacements. Yes, they even make a cashew brie! (Don’t tell the French!)

12. Will I lose weight on a plant-based diet?

Many people do, especially when they focus on whole, unprocessed foods. But more importantly, you’ll likely gain energy, lower inflammation, and improve your health markers.

13. What other health effects can I expect?

I used to have seasonal allergies so bad they required antibiotics. No longer. Dr John McDougall has treated more than 26,000 patients with high blood pressure, high cholesterol and diabetes. Many of those patients are no longer suffering those diseases and have stopped all medications. If you haven’t watched the documentary “Forks Over Knives” yet, I recommend it. It’s is 90 minutes of the science behind plant-based nutrition and how it reverses chronic diseases.  

14. What if I mess up?

Then you’re human. This isn’t about perfection—it’s about progress. Every plant-based meal you eat is a win for your health and your family.