Practical guide to a Whole Food Plant-Based Diet

Whole Food Plant-Based Diet @ FamVeldman

Whole Food Plant-Based Diet @ FamVeldman

In 2013, as an already healthy athlete, I decided to stop eating meat, eggs, and dairy products and switch to a plant-based diet. Very soon thereafter, I noticed significant positive changes, realized what it truly meant to be a human being, and never looked back again.

Since then, I’ve gained much knowledge, experience, and insight that I now wish to share with you through this guide. Whether you wish to switch to a plant-based diet, but don’t know how to, whether you are already on a plant-based diet, but have a million questions, or whether you simply want to learn more about it, I hope that this guide will provide you with all the necessary information and help you transform your diet and therewith your life and health.

Before breakfast

As soon as you open your eyes and get out of bed, drink a glass of water. Then perform your morning ritual whether it is meditation, yoga, stretching, running, or something else. Only after you finish your morning ritual, turn on your phone because every morning when you open your eyes, you have the ability to form the foundation and the tempo of your day using your own ritual. But if you immediately turn on your phone and start reading news and messages then you become a reactor, you forfeit your inborn ability to create, and you let your day start with reactive emotions by reacting to other people’s news and messages.

Is a whole food plant-based diet the same thing as a vegan diet?

It could be the same, but it could also be different. Vegan food means food which does not contain animal products, but it does not automatically mean healthy food. It is possible to eat french fries, vegan chocolate, freshly squeezed juices, carbonated drinks, white bread, white rice, and several other foods which are considered vegan food, but aren’t healthy.

A whole food plant-based diet, a proper plant-based diet, and a proper vegan diet are all terms for one same diet which is based on whole plants such as fruits, vegetables, legumes, whole grains, nuts, and green leafy vegetables and as little as possible on refined plant-based foods, and it excludes meat, eggs, and dairy products. For more information, check out the article What is truly health food and what is the difference between a vegetarian, vegan, and a whole food plant-based diet.

Is it all or nothing?

The purpose of nutrition is not competition, but rather optimal health and prosperity, and for this reason we should be aware that our option is not only to give up everything or nothing. We should also understand that in many cases it is almost impossible to consume a whole food plant-based diet when we are in town, visiting others, or travelling.

The important thing is the foundation and that we daily strive to consume foods that are based more on a whole food plant-based diet and less on artificial refined plant foods.


Once you finish your morning ritual, eat a bowl of porridge with fruits. Vegetables are welcome as well. In the article How to make a delicious plant-based breakfast in 3 minutes, you can visually see how to make porridge and what kind of ingredients you can use.

Try to eat whole fruits and vegetables in as many meals as possible instead of blending. The digestive process beings in the mouth when the food that you chew mixes with the anaerobic bacteria found on your tongue and this is how your body receives information about the food that you are starting to eat. When you chew food, the fiber inside fruits and vegetables can do its job and control how fast the carbohydrates, in other words sugar, enter your blood stream.

However, if you wish to drink a smoothie made out of blended, non-squeezed fruits and vegetables then don’t drink it instantly, but sip on little by little for about 15 minutes using a straw. Why? Because the structure of fiber in blended fruits and vegetables is damaged and this allows the sugar to enter your blood stream much faster than when you chew fruits and vegetables.

Should I drink freshly squeezed fruit juice?

No! When you eat a whole fruit you get sugar that is attached to fiber, but when you drink a glass of a freshly squeezed fruit juice you consume sugar deprived of all fiber and phytonutrients that are attached to the fiber, and that’s not just sugar of one fruit, but much more because it takes several fruits to make one glass of fruit juice. How does all that work? Find out in detail in the article What is fiber and what are its practical functions?

Which green leafy vegetables should I eat?

Green leafy vegetables are an excellent source of nitrates, iron, calcium, and protein. Yes, protein! Most of the green leafy vegetables are made up of between 35 to 50 percent protein, but since they are low in calories, you can’t count solely on them for protein because in that case you’d have to eat several kilograms a day.

Green leafy vegetables that I recommend you eat are collard greens, kale, broccoli, spinach, celery, rucola, and parsley. Lettuce has very little nutritional content and it’s better than nothing, but it cannot compare to the other green leafy vegetables. Eat at least 50 grams of green leafy vegetables every day.

Green leafy vegetables © USDA

Green leafy vegetables © USDA

Should I only eat whole fruits or are dry fruits okay as well?

Eat whole fruits. Dry fruits are deprived of their entire juice content and because of that, the volume of one dry fruit is much smaller than a whole fruit. Nature has intelligently designed every whole fruit so that the ratio of the volume to sugar is always in balance. When you become full after eating a whole fruit, you know that you consumed as much sugar as nature has intended to be consumed with that fruit.

However, when you eat dry fruits, you can eat a lot more and thereby consume much more sugar than is naturally intended in one meal. One simple example is that you need about five whole plums to become full, while on the other hand, it might take you up to 15 dried plums to achieve satiety and this amount of fruits is too much sugar to eat in one portion. If you are going hiking or mountain climbing where for a week you won’t have access to stores to purchase food from and where the food that you bring along needs to last you for a week then in that case bring and eat dry fruits. Otherwise, dry fruits are also often candid with sugar that’s not bound to fiber and that is one more reason why should eat only whole fruits.

Should I eat nuts?

Yes. Nuts are so healthy, full of vitamins, antioxidants, fiber, and all the fats in nuts are not only healthy, but they make it easier for your body to absorb the nutrients of all other foods you consume. Eat a handful of nuts every day.

Mixed nuts and peanuts © Hailey Bilješković

Mixed nuts and peanuts © Hailey Bilješković

Should I eat eggs because many people claim that they are very healthy and have a complete protein?

Of all food products, eggs contain the most cholesterol. Eggs are so unhealthy and harmful that whoever eats three or more eggs a week significantly increases the accumulation of plaque in their carotid arteries that lead to the brain. This plaque clogs arteries for years and the more plaque accumulates the greater the chance of stroke, heart attack, or death.

As for proteins, all the protein you get from eggs you can get directly from plants and that is without the numerous harmful things you get when you eat eggs. Protein that is obtained from eggs comes with many bad consequences which you can find out about in the following videos: Eggs and cigarettes in atherosclerosis, Eggs and arterial function, How the egg board designs misleading studies.

Which type of bread should I eat?

Eat bread made from whole grains and without yeast or with as least yeast as possible. Kernels of all whole grains on this planet contain three components: germ, bran, and endosperm. The germ contains protein, B vitamins, minerals and healthy fats. The bran contains antioxidants, B vitamins, fiber and iron. The endosperm contains mostly just carbohydrates which is practically just sugar.

White flour, just like white rice, is devoid of the bran and the germ, which means it is devoid of fiber and practically all nutrients. Since it is devoid of fiber, when eaten, pastry made of white flour easily passes through the digestive system and goes directly into the blood vessels causing chaos in blood sugar levels and damaging internal organs such as the pancreas, kidneys, nerves, and eyes.

Which foods are considered grains?


What is the real cost of food?

The real cost of food is not just how much you pay for it upfront, but how much you pay for it overall – health, money, energy, and time. While whole grain rice costs you more upfront than white rice, it doesn’t cost you anything else down the road while white rice will most likely cost you health, damage to the pancreas, blood vessels, and eyes, time wasted due to a lack of energy and due to headaches, and money for doctor visits and medication now or later in life.

Isn’t healthy food or plant-based food more expensive than meat and junk food?

No. Take for example hazelnuts, one of the most expensive plants, which cost around 10 euros per kilogram and meat which costs about 5 euros per kilogram. For one serving, you need 350 grams of meat. Let’s say you only eat meat once a day, this means that meat costs you 1.75 euros a day or 52.50 euros a month. For one day you need 30 grams (20 pieces) of hazelnuts which means that eating hazelnuts costs you 0.30 euros a day or 9 euros a month. Now that was an example with one of the most expensive things from the plant world. Everything else costs a lot less.

Raw beans costs 3 euros per kilogram. One kilogram of raw beans yield three kilograms of cooked beans. For one meal, you need 200 grams of beans which comes out to cost you 0.20 euros a day or 6 euros a month.

Which types of legumes should I eat?

Eat beans, green peas, lentils, string beans, soybeans, chickpeas and peanuts. Chickpeas and peanuts are usually considered as nuts, but are actually legumes. You can make your own legumes or buy canned beans at the store. If you use canned beans, rinse them well because they are full of sodium. Eat legumes every day with as many meals as possible.


All nutrients on our planet come either from the sun or from the soil. You get Vitamin D when the sun’s rays touch your skin. All other nutrients – vitamins, minerals, and others – come from the soil. There are no other sources. The Sun and Mother Earth.

Should I take supplements along with eating fruits and vegetables?

No! Supplements are unnatural and full of risk and consequences. Get all your nutrients – except Vitamin B12 which we will talk about later – directly from fruits and vegetables and do not replace plants with supplements. Supplements are an unnatural and a risky middleman. If you lack some nutrient, that is a sign that means you have to correct something in your diet and doesn’t mean continue eating incorrectly and patch things up with supplements.

Why do people on an exclusively plant-based diet have to supplement with vitamin B12?

Vitamin B12 is not produced by animals or humans, but microorganisms inside the guts of animals and humans. Water and plants that are fertilized with natural animal or human manure contain traces of vitamin B12. This is how humans used to obtain vitamin B12, that is, by having microorganisms in guts produce vitamin B12 which is then pooped out onto water and soil from which plants with traces of vitamin B12 grow, but that’s no longer the case.

Nowadays, we don’t obtain vitamin B12 this way because we live in a completely different, industrialized environment without much contact with soil and nature and because of this you have to obtain vitamin B12 some other way. You can get it in three different ways.

One way is to grow your own organic food with animal or your own manure without any chemicals and the fruits and vegetables will contain the naturally required amount of Vitamin B12. Another way is to eat food that is fortified with vitamin B12. And the third way that Vitamin B12 can be obtained is through supplements. That’s the way I get my Vitamin B12. I consume one 2500 microgram/mcg/μg vitamin B12 pill once a week and this costs me about 10 euros a year. And that’s the only supplement I take. When I am able to grow my own fruits and vegetables, I will no longer need even that supplement.

What are Omega-3 and 6 fatty acids and ALA, EPA, and DHA?

Your body can produce all kinds of fatty acids except two which play an important role in your health and which you have to obtain through food. One is called linoleic acid which is an Omega-6 fatty acid and the other is called alpha-linolenic acid which is an Omega-3 fatty acid. The three types of Omega-3 fatty acids are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Your brain and body need Omega-3 fatty acids in an EPA and DHA form. How it all works is that people have to eat plants because plants contain Omega-3 fatty acids in the ALA form and they then convert them into the EPA and DHA forms. Plants that are rich in Omega-3 fatty acids are flax seeds, chia seeds, walnuts, and green leafy vegetables. It is important that you consume many Omega-3 fatty acids compared to Omega-6 fatty acids so that your body can effectively convert them from ALA to EPA and DHA. 


For lunch you can combine grains and legumes and have a salad as a side. You can have things like whole grain rice with beans and mixed vegetables, a mixed salad, pasta with vegetables, lentil soup, sweet potatoes.

Ingredients of whole grain rice with mixed vegetables

  • Whole grain rice
  • Green leafy vegetables
  • Other vegetables
  • Nuts
  • Legumes
  • Lemon

Ingredients of pasta with vegetables

  • Whole-grain pasta
  • Green leafy vegetables
  • Other vegetables
  • Nuts
  • Sunflower and pumpkin seeds
  • Legumes
  • Pasta sauce

Ingredients of a lentil soup

  • Lentils
  • Onions
  • Carrots

How to prepare whole grain rice?

  1. Rinse the rice
  2. Put the rice in a pot and pour water so that it is 2 cm above the rice
  3. Put the lidless pot on a stove to boil
  4. As soon as the water starts boiling, lower the heat to a minimum and cover the entire pot
  5. Occasionally stir the rice
  6. When the rice has soaked almost, but not all of the water, sprinkle turmeric and any other spices then stir
  7. When the rice soaks all of the water and swells up, remove the pot from the stove and let it cool down for an hour
  8. Then put the rice in a lidded container and the container in a refrigerator
  9. You can eat it cold or heat it up

How to prepare sweet potatoes?

  1. Rinse the potatoes thoroughly then chop them, but do not peel them
  2. Pour water in a pot and put the pot on the stove to boil
  3. When the water starts boiling, add potatoes to the pot and cover it with a lid
  4. Boil the potatoes until they become soft from the outside and semi soft in the middle
  5. Pour out the water then sprinkle some spices on the potatoes
  6. Let it cool down for some time

How to prepare beans?

  1. Put the beans in a pot and pour water in it so that it is 2 cm above the beans
  2. Cover the pot and leave it for eight hours
  3. After eight hours, pour the water out out of the pot
  4. Rinse the beans
  5. Then put the beans in the pot and pour water in it so that it is 2 cm above the beans
  6. Put the lidless pot on the stove to boil
  7. As soon as the water starts boiling, lower the heat to a minimum and cover the pot entirely
  8. After approximately two hours when the beans swell up, throw the water out and let the beans cool down for an hour
  9. Then put the beans in a lidded container and the container in a refrigerator
  10. You can use beans as a supplement to oats, rice and salads

How to make lentils soup?

  1. Rinse the lentils
  2. Put the lentils in a pot and pour water in the pot so that it is 2 cm above the lentils
  3. Put the lidless pot on the stove to boil
  4. When the water starts boiling, lower the heat to a minimum and cover the entire pot
  5. Occasionally stir the lentils
  6. After 20 minutes, add diced garlic, carrots, turmeric, and some other spices then stir
  7. When the lentils swell up and soften, remove the pot from the stove and let it cool down for an hour
  8. Then put the lentils in a lidded container and the container in a refrigerator
  9. You can eat them cold or heat them up

Should I salt foods during cooking or eating?

No. Do not salt foods during cooking or eating. Salt is a necessary nutrient, but all vegetables, within themselves, have a sufficient amount of salt for human needs. People have lived without salt for millions of years until they discovered that salt extends the shelf life of food. Only then, at the expense of health, they started adding salt to all foods in order to extend its shelf life.

If you have a normal blood pressure and you then eat a salty meal, your blood pressure will significantly increase in the next three hours compared to if you ate an unsalted meal. This rise in blood pressure happens to most people in the world, but there are exceptions, people whose blood pressure is resistant to the effects of salt. However, salt suppresses the arterial function of even those people whose blood pressure is resistant to the effects of salt. Only minutes after you eat a salty meal, your arteries’ function gets suppressed and the blood flow gets significantly reduced. In terms of physical activity this means – less blood flow, less oxygen, worse performance.

If you salt your food, excess water gets retained in your body and your body reacts to that by raising your blood pressure to expel the excess salt and fluids from your system. This means your kidneys are working excessively, getting damaged, and with time stop working at a full capacity because they are constantly overloaded with the task of filtering excess salt and water.

When you stop using salt, you can get your iodine through algae like nori and chlorella.

Is there salt in meat?

Yes! Meat is sold by weight and salt retains water. If you pump meat flesh with salt water and let it sit for a while, it then soaks up all the water due to the salt. Meat producing companies do this to increase their profits by almost 20%. Since meat is sold by weight, that means 20% more profits with a minimum cost of cheap salt.

We know that eating salty foods makes us thirsty and this is the reason why many places offer free salted peanuts or other salty snacks to their customers. Which food has the most salt? Chicken. The industry that produces chicken injects chicken carcasses with salt water in order to artificially increase their weight and on top of that they still call it 100% natural. Foods that have the most salt are chicken, pizza, cheese, and bread.

How do I get used to unsalted food?

It only takes up to four weeks to get your taste buds to change and return to their natural innate state. When they return to the innate state, all vegetables and unsalted nuts will become delicious to you. You will feel the nuances of all foods that you are eating and everything will be delicious.

Instead of salt you can use a million other things – lemon, pepper, onion, thyme, turmeric, rosemary, marjoram, basil, parsley. When your sense of taste returned to a natural innate state, you’ll notice that you are now more sensitive to salty foods. When you’re in a restaurant you can always ask for your food not to be salted and, in most cases, the restaurant chef will fulfill your request.

Should I use oil during cooking or eating?

No. Oil is pure fat deprived of all of its nutrients and contains more calories per gram than any other food, a whopping 120 calories of pure fat in just one teaspoon. Every oil including extra virgin olive oil is unhealthy and significantly impairs your endothelial function.

If you want to stew your food, then use water or thinly sliced tomatoes instead of oil. Warm the pot, when heated pour a little water, wait a minute until the water warms up, and then add the vegetables. To keep the vegetables from sticking, pay continuous attention to the pot and add more water if necessary. When it comes to salads, forget that oil even exists.

How do I obtain the required amount of protein through plants only?

If you eat a whole food plant-based diet and according to this guide, it is impossible for you to become protein deficient and you should not worry about that at all. Eat according to this guide, eat legumes with as many meals as possible, eat nuts, and the amount of protein that you will be consuming will be more than adequate. For more information about protein, read the article What is the difference between plant and animal protein.

What should I eat before intensive sports activity?

Nitrates, which are found in large amounts in beets and green leafy vegetables, dilate your arteries and help oxygenated blood get to your muscles. Nitrates also enable your body to extract more energy from this oxygen – this is something never before thought possible. Beets increase your physical endurance while using less oxygen. In other words, beets enable your body to produce energy in a significantly more efficient way.

Neither supplements nor steroids can do what beets could do – beets are simply natural steroids – so when you find yourself at a food market, say, “Howdy neighbor, how much for ’em steroids?” For a maximum athletic performance, eat three raw beets with a diameter of about 7.5 cm two to three hours before an intensive sports activity. Half an hour to an hour before a sports activity, eat a banana or a couple dates. And always remember to drink fluids throughout the day.

Are hummus and falafel healthy foods?

Both hummus and falafel are processed foods whose main ingredient is chickpeas and chickpeas are legumes – something you should consume every day. How healthy hummus is depends on how it is made. It’s usually made with a lot of salt so limit how often you eat it or you can make your own hummus with tons of spices without salt and you can then eat it every day with a salad or bread.

Falafel, although made from chickpeas, is a fried food and is usually served in a white flour pita bread. When you see a white flour pita bread look at it as a mass of sugar that will instantly enter your blood stream and create havoc. Because of this, eat your falafel with a salad and not with pita bread. And because falafel is a fried food, limit how many times a month you eat it.

Does it matter which fruits and vegetables I eat?

Yes! Fruits and vegetables are classified by their nutrients, antioxidants, and calories. Some plants are richer than others so it is important to eat high quality plants. The more pigment a fruit or vegetable has, the more antioxidants it has. For example, red cabbage is more nutritious than green cabbage. Black rice is much more nutritious than white rice because it contains the germ, bran and endosperm.

Why is the sweet potato considered the king of vegetables?

Sweet potatoes contain so many nutrients that they are considered to be the most nutritious vegetables in the world. They are so nutritious that even NASA has chosen it for its future space missions. The peel of a sweet potato contains ten times the amount of antioxidants than the rest of the potato so make sure you always eat the peel.


For snacks, you can eat nuts and fruits. Strive to eat several whole fruits every day. Count a handful of berries as one piece of fruit. Fruits give you many things including energy and antioxidants. Nuts also give you energy as well as healthy fats that allow your body to absorb more of the nutrients from other foods that you consume.

What if I always feel hungry when I am on a plant-based diet?

You don’t consume enough calories. Most vegetables are low in calories so look to daily consume starchy vegetables which include whole grains, legumes, potatoes, and corn. Starchy vegetables on average contain about 1000 calories per kilogram and enable you to reach your daily energy needs.

Will I have any problems with sugar if I eat five to ten fruits a day?

If you eat five to ten whole fruits a day, the only “problem” that you will have is something that is not even a problem but a healthy thing, and that is that you’ll poop more often, usually two to three times a day. Whole fruits are so healthy, full of vitamins, antioxidants, and fiber and remember, no matter how much fruit you eat, if you eat whole fruit then you are always getting fiber which serves like traffic controllers who regulate the flow of sugar. Sugar in whole fruits is bound to fibrous structures and this is the flawless work of mother nature. For more information on how fruits affect you, watch the video How much fruit is too much.

What is the cause of diabetes?

Fat is the cause of type 2 diabetes. There is also a genetic factor, but just like cigarettes are the main cause of lung cancer so is food rich with saturated fats the cause of diabetes type 2. Foods rich in saturated fats are meat, eggs, and dairy products. Over a million people in Serbia, Croatia, and Bosnia and Herzegovina have diabetes. Let’s solve this. Check out the video Reversing diabetes with food where people with diabetes stopped eating meat and all animal products like milk, eggs, and honey, and all processed foods such as sweets, soft drinks, white flour pastry, white rice, and white flour pasta and started exercising and eating beans, whole grains, green leafy vegetables, other vegetables, nuts, and fruit.

Does this mean I should stop eating chocolate?

Chocolate is a processed food whose main ingredients are cow’s milk and fiber-less sugar. If you know what cow’s milk and fiber-less sugar do to your body then you would look to avoid doing this to your body as much as possible. Furthermore, chocolate manipulates your dopamine reward system by artificially inducing your brain to produce large amounts of dopamine. This is why chocolate tastes sooo good and makes you feel like you are in heaven. It is not the chocolate itself that makes it taste so good. It is the high flood of dopamine released by your brain.

People usually eat chocolate during times of stress or when they are experiencing a negative emotion. By eating chocolate, you temporarily mask the stress and the negative emotion. It’s time to stop being manipulated. Let the emotions develop, see what your emotions are telling you, deal with them directly and whenever you get a craving for chocolate, eat a whole fruit instead. For more information on how chocolate and dopamine truly function, read the article Why chocolate tastes so good.


Drink water, tea, and cocoa. Cocoa has more than 300 different chemical compounds and many antioxidants and this is why it’s called the food of the gods. You make cocoa by heating up water, pouring a teaspoon of raw cocoa powder, and drinking it. It will take up to four weeks for your taste buds to return their natural state and get used to raw cocoa with water. The tea with most antioxidants is hibiscus, followed by green tea.

What are antioxidants and what are free radicals?

Antioxidants are substances that protect your healthy cells from free radicals. Imagine antioxidants as bodyguards inside your body who protect you from diseases or free radicals. Free radicals are negatively charged molecules that lack an electron. Wanting to become neutral and have an even number of electrons, free radicals attack your healthy cells by stealing an electron from them and turning them into free radicals who then attack your other healthy cells and turn them into free radicals and so on – it’s a chain reaction that destroys a huge number of healthy cells in your body.

Free radicals are formed when you get stressed, when you breath in polluted air, eat processed foods, smoke, drink, or even when you work out. Free radicals are constantly being created with each breath you take. They are an inevitable part of life. But all is well as long as your body has more antioxidants than free radicals. You see, your body produces enough antioxidants to protect your body from normal amounts of free radicals, but what if you regularly get stressed or live in a polluted environment like most other people in urban environments today? Then you will need to help your body by daily consuming antioxidants through fruits and vegetables. At this day of age, you should be consuming a minimum of 11000 micro moles of antioxidants a day.

Antioxidants ©

Antioxidants ©

How many antioxidants are there in fruits, vegetables, and meat?

Thanks to to the by far largest study of antioxidants in history, we now know the amount of antioxidants in more than 3100 foods – fruits, vegetables, drinks, spices, herbs, supplements, and more. When compared to fruits and vegetables, meat has virtually no antioxidants. Fruits and vegetables on average contain 11570 micro moles of antioxidants per 100 grams while meat contains 180 micro moles of antioxidants per 100 grams. This means that fruits and vegetables have 64 times more antioxidant power than meat. While fruits and vegetables have a lot of antioxidants, berries – such as blueberries, blackberries, raspberries, strawberries and cherries – are the kings of antioxidants. Only 100 grams of blueberries have 5000 micro moles of antioxidants.

Should I drink cow’s milk or milk of any other animals?

Cow’s milk contains 33.6 grams of amino acids per liter and this milk is designed to get a small calf to quickly grow into a large cow. Human breast milk contains 8.5 grams of amino acids per liter. This means that when you drink cow’s milk, you consume four times more amino acids than nature intended for you. What about rat’s milk? Rat’s milk contains 86.9 grams of amino acids per liter and this is because rats grow 10 times faster than humans and thus need a much denser milk. What happens when you feed human milk to rats? They die because they get ten times less amino acids than their bodies need. The following table from one research study shows the amount of amino acids in human milk and the milk of some other animals.

Amino acids in milk g/L


Amino acids in milk g/L

If I don’t drink cow’s milk or other dairy products, where do I get my calcium from?

All nutrients, except vitamin D, come from the soil. All the calcium in a cow’s milk is obtained through the plants that a cow has eaten and those plants obtain their calcium from the soil through their roots. Do not use a cow and its milk as the middleman for your calcium, get your calcium from the main source – earth and plants.

Calcium is found in all fruits and vegetables. So, instead of dairy products, consume green leafy vegetables such as broccoli, spinach, and kale, beans, nuts, chia seeds, sunflower and pumpkin seeds, and fruits with two or more meals each day.

If you eat a variety of fruits and vegetables, you do not have to worry about getting the right amount of calcium because your body functions in a very intelligent way. If you consume less calcium, your body absorbs a higher percentage of it and throws out a smaller percentage. If you consume more calcium, your body absorbs a smaller percentage of it and throws out a bigger percentage, maintaining the right balance.

Physical activity

Walk every day. Run, do yoga, swim or participate in some other sports. Use your launch breaks to do some physical activity like walking, swimming, or yoga. If you have the opportunity, ground yourself every day – this can be achieved by walking barefoot on the ground or swimming. Our feet have 200000 nerve endings that our body uses to communicate with the earth or ground that we walk on.

The earth also heals you by supplying you with its infinite number of electrons, in a similar way the antioxidants in fruits and vegetables do. If you have a garden, work in it barefoot. If you’re in a park, walk barefoot on the ground. If you are next to a sea, an ocean, or a lake, shove your feet in the sand or in the water. Every time you ground yourself your body becomes flooded with electrons that neutralize free radicals who attack your immune system and cause diseases.


For dinner, you can eat a mixed salad whose foundation is green leafy vegetables. You could also eat leftovers from lunch. It all depends on you – how hungry you are, how physically active you are, your metabolism, and which food allows you to sleep better. As you experiment, you will gain a sense for it and know whether only a rich salad suits you for dinner or whether you could eat something else like pasta with vegetables.

Ingredients of a mixed salad

  • Green leafy vegetables
  • Other vegetables
  • Legumes
  • Nuts
  • Ground flax seeds
  • Sunflower and pumpkin seeds
  • Teaspoon of curcumin
  • Lemon or vinegar
Mixed salad with nuts and flaxseeds © Hejli Bilješković

Mixed salad with nuts and flaxseeds © Hejli Bilješković

What if I’m out in the city and don’t have much food choices ?

If you eat green leafy vegetables, beans, other vegetables, nuts, whole grains, and fruits on a daily basis then a piece of a vegan cake, vegan pizza, a croissant, or risotto with white rice cannot do you much harm, but you will notice the difference soon after you eat them. All in all, when you are out in the city, you can order a risotto with vegetables, a salad, or tell the waiter, “Give me a pasta with all the vegetables you have in kitchen” in almost every restaurant.

Google Trends shows a tremendous rise in the worldwide demand for vegan restaurants, in other words restaurants that offer plant-based food, so with time there will be more and more plant-based choices available when you are out in the city.

World demand for vegan restaurants © Google Trends

World demand for vegan restaurants © Google Trends

How can I get used to an exclusively plant-based, vegan diet when I love meat?

After a month on an exclusively plant-based diet, your brain will realize the fact that the reason you start feeling better is because you are only eating fruits and vegetables. When your brain realizes this, the structure of your brain cells and neurons will become restructured. When it becomes restructured, you will start secreting saliva in your mouth at the sight of fruits and vegetables. From then on, you will constantly have the desire to eat fruits and vegetables while meat and its smell will no longer attract you.

Where can I find vegan restaurants and shops that sell plant-based food?

You can find them on the HappyCow website which has a large database of vegan restaurants and shops selling plant-based food around the world.

After dinner

Look to shut off all electronics about an hour before going to sleep and slowly start preparing for a good night’s sleep. Electronics and light inhibit the production of melatonin. Melatonin is a chemical that your body starts to secrete in the evening and which lets your body know that it’s nighttime and time for you to sleep. Turn off all the lights, shut off your router if it’s in the same room where you sleep, close the window curtains if some streetlight is beaming into your room, and put your phone into airplane mode.

Where can I find out more about plant-based food?

You can read other articles on this website, attend a lecture, or enroll in this online course on whole food plant-based nutrition.

You could also read the book How Not to Die and check out the website or watch the Cowspiracy movie and the video Uprooting the Leading Causes of Death.

What do I get if I stop eating meat and dairy products?

  • You sympathize with yourself because you enable yourself to have a much better quality of life and to live longer
  • You sympathize with animals and prevent their exploitation
  • You sympathize with other people because you pollute the planet dramatically less because whole fruits and vegetables have no toxic waste nor plastic and paper
  • You get a dramatically better health and blood, a healthier and shinier skin, your body recovers significantly faster, you feel lighter and your mind is clear during the day
  • You have a high level of energy throughout the day and a multi fold improvement in physical and sports performance and endurance
  • You contribute towards the sustainability of our planet because the production of meat and raising of livestock is responsible for 18% of the global greenhouse emissions and because growing food for livestock and the raising of livestock in USA, as in many other countries, uses half of the entire territory of the USA and that’s not sustainable with the rising world population

What else can I do besides eating fruits and vegetables?

A healthy diet is only one of the elements of a healthy life. For a healthy life, a person needs other elements as well, elements such as physical activity, gratitude, forgiveness, love, and belonging. Laugh and every day look to turn two boring or tense situations into a funny situation or a joke. Find at least one positive thing in every situation and person. Imagine that everyone is your ally, imagine that everyone in the same room as you is an angel with wings on the same mission as you. Forgive and do not blame. And walk, swim, run, climb, jump, dance…

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