Meal Plans

Programs for getting started on a whole food plant based diet:

Whole Food Plant-Based on $5 a Day – Emma Roche (2015) and see also the Summer Edition (2016). The $5 is for the USA, but there are also costings for Australia and the UK. Includes a 4-week meal plan with recipes, shopping tips and prep guides.

Free McDougall Program – includes advice for getting started on a plant based diet, with a 10-day meal plan developed by Dr John and Mary McDougall.

21-day Vegan Kickstart Program – Physicians Committee for Responsible Medicine (USA). The low-fat plant-based diet program goes live from the 1st of each month, based on research by Dr Neal Barnard. Sign up for free.

Happy Herbivore’s 7-day meal plans –  Cost US$18.99 monthly subscription. Meal plans are updated each week and include a shopping list. Gluten free options provided.

Forks Meal Planner – Cost US$5 per week (based on monthly payment, or less if you sign up for an annual or quarterly payment). You can test it out by signing up for a 7-day free sample.

Other resources

Jeff Novick’s DVDs – Jeff Novick is a registered dietitian and he has created a series of 3 Cooking DVDs called Fast Food. The first one: Fast Food: The Basics is excellent for understanding the basic cooking ingredients and techniques for healthy plant-based eating. He has also created a series of Nutrition DVDs to help you choose the healthiest foods. You can order them though VegSource. Check out some previews of Jeff’s DVDs:

See also:

Page created 27 January 2013
Page last updated 16 August 2017

Recipes

This page links you to free resources on websites and blogs written by practitioners and enthusiasts in the whole foods plant based (WFPB) community. There are also some excellent recipe books you can purchase. These books and sites differ from standard vegan resources in that they are all advocating a whole foods low-fat/no added oils diet.

Australian WFPB recipe websites

North American WFPB recipe websites:

  • Dr McDougall’s Health & Medical Center – Links to hundreds of recipes prepared by Mary McDougall. See the Printable McDougall Recipe Cards and the McDougall Newsletter Recipes.
  • Straight Up Food – Cathy Fisher’s website is one of the best for sugar, salt and oil-free whole food, plant-based recipes. Cathy works with the McDougall program and at TrueNorth Health. Her 2016 cookbook is excellent for newbies and if you want to avoid shipping costs you can purchase a PDF version. See also on Facebook.
  • Forks Over Knives – Provides nearly 400 recipes from various plant-based chefs and cooks. Download the Forks Over Knives Recipe App to your phone – contains more than 300 recipes and includes shopping lists. Also a Forks Meal Plan subscription available.
  • T Colin Campbell Center for Nutrition Studies – has many recipes contributed by graduates of the Plant-Based Nutrition Certificate, various plant-based chefs and by members of the Campbell family.
  • Plantz St – Katie Mae is a cooking instructor at TrueNorth Health and for the McDougall program so her recipes are all sugar, salt and oil-free. She has a mix of free and ‘premium’ recipes on her website. If you sign up for her monthly or annual subscription you receive her eBooks, all recipe content including video demonstrations.
  • Happy Herbivore – The Happy Herbivore, aka Lindsay Nixon, writes a regular blog featuring low-fat vegan recipes and includes Q&A’s about plant based eating, and has great tips for getting started. She has US$5 meal plans for sale, and is the author of five bestselling cookbooks. See also on Facebook.
  • FatFree Vegan Kitchen – Has a great recipe index. See also on Facebook.
  • Engine 2 Diet – Engine 2 is the creation of former firefighter Rip Esselstyn (son of Caldwell Esselstyn, Jr., MD).  The website has a favourite recipes section and a blog with meal ideas and recipes. See also on Facebook.
  • Chef AJ Unprocessed – Under the tab ‘The Chef and the Dietitian’ there are many cooking videos that include lots of helpful tips for plant-based eating. See also her YouTube channel and Facebook page
  • Jeff Novick  is a dietitian who posts useful nutrition and cooking tips on his Facebook page. He also has a website but he updates his Facebook page more often. He has produced several nutrition information and cooking DVDs which you can purchase from VegSource.

European WFPB recipe websites

  • Nutriplanet – Nele Liivlaid is from Estonia, but currently lives in Barcelona, Spain. The website has many recipes for free, and you can purchase a weekly meal plan for 7 Euros or a 4-week plan for 20 Euros.

Recipe blogs:

For Kids:


Recipe books

Straight Up Food
By Cathy Fisher (2016). This is our favourite recipe book. It is expensive to have shipped to Australia and most of the recipes are freely available on Cathy’s website, but if you were only going to buy one whole food plant-based recipe book we recommend having this one in your kitchen. The recipes are salt-oil-sugar free and full of flavour, and the book is full of useful tips for transitioning to a WFPB lifestyle.
Order from Straight Up Food website (US$35 + shipping).
NB PDF version is also available (US$15)

Better Than Vegan
By chef Del Sroufe (2013). Delicious low-fat plant-based recipes. An excellent book for those trying to lose weight.

Order from Book Depository.
Order Kindle edition from Amazon.

 

The China Study Quick & Easy Cookbook
By chef Del Sroufe (2015). Delicious, simple whole food plant-based recipes. Includes meal plans.

Order from Book Depository.
Order Kindle edition from Amazon.

 

Prevent and Reverse Heart Disease Cookbook
Ann Crile Esselstyn & Jane Esselstyn (2014). Over 125 healthy plant-based, oil-free, nut-free recipes that follow the Esselstyn “plant-perfect” diet for reversing heart disease. Contains some unique recipes written in a fun style.
Order from Book Depository.
Order Kindle edition from Amazon.

 

The McDougall Quick & Easy Bookbook
By John & Mary McDougall (1999). Over 300 low-fat whole food plant-based recipes with some great tips throughout. Recipes use ingredients readily available in Australia
(NB cilantro=coriander).
Order from Book Depository.
Order Kindle edition from Amazon.

 

The Happy Herbivore Cookbook
This is the first of four books by Lindsay Nixon, aka Happy Herbivore. This is a great book if you are transitioning to a WFPB diet – all recipes are low-fat (i.e. no oil), plant-based and she includes recipes such as Cheddar Cheesy Sauce (vegan), Tofu Scramble and Black Bean Brownies – useful for those looking for substitutes for their old dietary ways.
Order from Book Depository
Order Kindle edition from Amazon.

Happy Herbivore Light & Lean
This book is great for those wanting to lose weight. It contains calorie and macronutrient breakdowns for each recipe.

Order from Book Depository
Order Kindle edition from Amazon.

 

Everyday Happy Herbivore
Even more ‘everyday’ recipes, all low-fat, plant-based.
Order from Book Depository

Happy Herbivore Abroad (not pictured)
Features recipes from many countries around the world.
Order from Book Depository

 

The PlantPure Nation Cookbook
By Kim Campbell (2015). A companion book to the film PlantPure Nation.

 

Order from Book Depository.
Order Kindle edition from Amazon.

 

The China Study Cookbook
By Leanne Campbell (2013). Official companion to The China Study by T Colin Campbell.

 

Order from Book Depository
Order Kindle edition from Amazon.

 

Forks Over Knives: The Cookbook
By chef Del Sroufe (2012).
Contains over 300 plant-based recipes.

 

Order from Book Depository
Order Kindle edition from Amazon.

 

Plant-Powered Families
By Dreena Burton (2015). Over 100 kid-tested, whole foods vegan recipes. Includes tips for pleasing picky eaters and school lunchbox solutions.

Order from Book Depository.
Order Kindle edition from Amazon.

 

See also: Introductory WFPB Books that include large recipe sections.

Go to Books page


Page created 8 January 2013
Page last updated 16 August 2017