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In this episode, we’re diving into one of the most practical meals of the day—lunch! Join us as we share our favorite go-to plant-based lunch ideas, from fresh avocado toast and hearty baked potato soup to quick wraps and satisfying smoothie bowls. Whether you’re packing a lunch for work, looking for school-friendly options, or grabbing something on the go, this episode is packed with tips to make plant-based eating easy, nutritious, and absolutely delicious.
Loaded Baked Potato Soup Recipe
Ingredients:2 tsp olive oil1 medium yellow onion3 garlic cloves5 large russet potatoes4 cups vegetable broth4 tsp vegan butter1 cup nondairy mil½ cup vegan sour cream¼ cup chives½ cup vegan cheese4 slices plant based baconBroccoli (1-2 heads)
Saute onions and garlic in oil for a few minutes. Boil potatoes in water until soft. Add onions, garlic, potatoes, and vegetable broth to slow cooker. Cook on medium for about 6 hours. Cook bacon. Roast broccoli at 400 for 20 minutes. Combines remaining ingredients with potatoes in crock pot and enjoy!
Quick guide to meals mentioned:
Trader Joe’s Frozen Fried Rice with Tofu: A quick meal made by adding tofu to Trader Joe's frozen fried rice—perfect for an easy, satisfying lunch from the freezer.
Avocado Toast with Hummus and Toppings: A versatile avocado toast featuring homemade hummus, half an avocado, tomato, pepitas, and chia seeds, all layered on toast. Tracy also shares her version with sourdough, vegan mayo, vegan cheese, avocado, and an "everything but the bagel" seed mix.
Loaded Baked Potato Soup: A warm, comforting baked potato soup made with plant-based cheese, cream, smoky tempeh "bacon bits," and broccoli. Perfect for a thermos-friendly lunch in colder months.
White Bean and Spinach Stew with Vegan Sausage: A hearty white bean stew with spinach and vegan sausage, ideal for a crockpot meal that can be portioned for multiple lunches.
PBJ Variations: A classic peanut butter and jelly sandwich with a twist, like using fresh blueberries instead of jelly or adding chopped fruit with peanut butter for a quick, nutritious option.
Falafel and Hummus Wraps: An easy, customizable wrap using falafel, hummus, leftover sautéed veggies, or chickpeas. Can also include rice and any preferred sauce for extra flavor.
Spinach and Vegan Cheese Quesadilla: A quick quesadilla filled with beans, spinach, and vegan cheese, topped with salsa or avocado for added nutrients.
Taco/Nacho Bowls with Canned Chili: A simple lunch bowl with crumbled tortilla chips, canned vegan chili (like Amy’s), vegan cheese, sour cream, and optional toppings like salsa or "bitchin’ sauce."
Smoothie Bowls with Toppings: A smoothie bowl made with plant-based milk, fruits, kale, granola, and nut butter, providing a refreshing yet filling option for a plant-based lunch.
DIY Big Salad from Salad Bar: A “big salad” with greens, grilled tofu, beans, seeds, and other veggies, often found at salad bar restaurants like Mad Greens or Sweetgreen for a well-rounded plant-based meal.
Peanut Butter & Banana/Apple Fruit Bowl: A quick fruit bowl with seasonal fruits like apples and bananas, topped with peanut butter or other nuts/nut butters.
Quick Mediterranean Bowl (Hummus & Dolmas): A Mediterranean-inspired option featuring hummus, falafel, dolmas, or grape leaves—easy to find at Mediterranean restaurants.
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We’re back with part 2 of our episode on menopause with Dr. Michelle Tollefson! In this episode, we dive into everything from plant-based lunch ideas to the essential role fiber plays in gut health. Dr. Tollefson offers invaluable insights into how how fiber-rich diets support overall health, reduce inflammation, and fuel the gut microbiome. We also cover the impact of glycotoxins, the importance of fermented foods, and how a healthy diet promotes sexual health and well-being during menopause.
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Join us as we dive into a vital conversation on women’s health with Dr. Michelle Tollefson, a leader in lifestyle medicine and women’s wellness. In this episode, we discuss everything from navigating menopause and perimenopause to the powerful role of plant-based diets in supporting cardiovascular, brain, and bone health. Dr. Tollefson shares her personal journey, evidence-based strategies for thriving beyond menopause, and practical tips on how to make simple dietary changes that can have a profound impact on your health. Whether you’re experiencing menopause, supporting someone who is, or just interested in women’s health, this episode is packed with insights you won’t want to miss!
Listen now to discover how to harness the power of nutrition and lifestyle for optimal health and longevity.
Learn more about Dr. Michelle Tollefson
Find her book: PAVING a Woman's Path Through Menopause and Beyond
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In this bonus episode, Tracy and Eden share their favorite plant-based breakfast ideas for those looking to start their day with a nutrient-packed, delicious meal. From savory oats and tofu scrambles to sweet overnight oats and DIY cream cheese, they discuss practical tips for making breakfast fast, flavorful, and family-friendly.
Follow us on Instagram @doctorplantpodcast
Featured Products
Birch Bender Pancake & Waffle Mix
Featured Recipes
Cream cheese - double recipe
3 cups raw cashews, soaked overnight or boiled for 30 minutes
½ cup plant-based yogurt, unsweetened
2 tbsps. Apple cider vinegar
2 tbsps. Lemon juice
2 tsps. onion powder
1 tsp. salt
Blend all well.
Then add ¼ - ½ cup fresh chives, pulse until blended
Sourdough French Toast
6 tsp ground flax
6 tbsp whole wheat flour
3 cups plant-based milk
1 loaf sourdough
6 tbsp nutritional yeast
Toppings:
Blueberries
Strawberries
Bananas
Maple syrup or powdered sugar
Peanut butter (optional)
Directions
Combine dry ingredients. Incorporate milk and blend well. Dip sourdough slices in batter then cook on nonstick skillet until golden brown, flipping once. Top with toppings of choice and enjoy.
Overnight Crockpot Apple Cinnamon Oatmeal
Fruit Mix:
2 tbsps. brown sugar
1.5 tsps. Cinnamon
¼ tsp nutmeg
3 medium apples, cored and sliced
1 cup dried cranberries
¼ cup plant-based butter
Oats:
2 cups whole groats
2 cups water
2 cups apple juice
¼ tsp salt
Directions:
Mix brown sugar, cinnamon and nutmeg in a medium mixing bowl. Add apples and cranberries and toss well to coat. Spray a 3-4 qt slow cooker with cooking spray. Transfer the fruit mixture to the crock. Dot with butter.
Prepare oats: Add oats, water, apple juice and salt to the mixing bowl and stir very well. Then pour over the fruit mixture in the slow cooker. DO NOT STIR.
Slow cook: Cover and cook on LOW for 6-8 hours. Stir before serving, then top with additional craisins, fruit, or nut butter and enjoy!
Physician to Physician Plant-Based Nutrition is produced in partnership with Balanced, a registered 501(c)3 nonprofit organization. Please consider supporting this podcast by donating to Balanced or connect with the team by visiting balanced.org
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In this episode, guest Deborah Gertner, RDN, a registered dietitian nutritionist with over 14 years of experience in plant-based nutrition, shares her journey to becoming a dietitian and offers insights into optimizing nutrition for endurance athletes. She also discusses her personal experiences with health challenges and how they shaped her approach to wellness and performance.
Connect with Deborah on Instagram and Facebook at @plantforwardendurancenutrition and on her website (https://www.plantforwardendurancenutrition.com/)
Studies & Resources:
Physician's Committee for Responsible Medicine (PCRM) - Dr. Neal Barnard's WorkDr. Neal Barnard is known for his research on plant-based diets and their impact on various health conditions, including diabetes, heart disease, and weight management.
Dean Ornish's Studies on Reversing Chronic DiseasesDr. Dean Ornish's work focuses on lifestyle changes, including a plant-based diet, and their ability to reverse chronic diseases such as heart disease.
Caldwell Esselstyn's Research on Preventing and Reversing Heart DiseaseDr. Caldwell Esselstyn's studies demonstrate how a whole-food, plant-based diet can prevent and even reverse heart disease.Esselstyn's Research on Heart Disease
The China Study by Dr. T. Colin Campbell"The China Study" by Dr. T. Colin Campbell is one of the most comprehensive studies on nutrition and chronic disease, linking plant-based diets to better health outcomes.
Products mentioned in this episode:
Native Food (Restaurant) - A 100% vegan restaurant offering a variety of plant-based comfort foods, including their popular buffalo chicken sandwich. Located in Glendale, Colorado, and other locations. Native Foods
Just Egg - A plant-based egg substitute made from mung beans, offering a taste and texture similar to scrambled eggs. Just Egg
Violife Cheese - A brand of dairy-free, vegan cheese made from coconut oil and fortified with Vitamin B12. It's known for its creamy texture and is used as a cheese alternative in various dishes. Violife
Instant Pot - Instant Pot
Tailwind - A brand of endurance fuel that provides hydration, energy, and electrolytes in a single drink, designed for athletes during long workouts and races. Tailwind Nutrition
Spring Energy Gels - Natural energy gels made from whole food ingredients, offering sustained energy during endurance activities. They are vegan, gluten-free, and easy to digest.Spring Energy
Picky Bars - Real food energy bars created by athletes, for athletes, with a balanced mix of carbs, fat, and protein. They are plant-based, gluten-free, and designed for performance and recovery. Picky Bars
Element (LMNT) and Mortal Hydration - Hydration products providing essential electrolytes, particularly sodium, without added sugars. These products are used to support hydration during workouts and races. LMNT and Mortal Hydration
Huel - A complete meal replacement product offering balanced nutrition with a blend of protein, carbs, fats, fiber, and essential vitamins and minerals. Huel's products are vegan and include options for those on gluten-free diets. Huel
Owen (Only What You Need) - A brand offering plant-based protein shakes and meal replacements made from pea protein, flaxseed, and other natural ingredients. They are vegan, gluten-free, and free from the top allergens. Owen
Skratch - A brand that produces hydration and fueling products for athletes, focusing on using real food ingredients. Their products include drink mixes and energy chews, suitable for vegan diets. Skratch Labs
Liquid IV - A hydration multiplier that enhances water absorption, offering rapid hydration with added electrolytes. It's a popular choice for athletes and those needing quick rehydration. Liquid IV
Untapped Maple Syrup - A natural energy source made from pure Vermont maple syrup, offering a simple, real food option for endurance athletes. It's vegan, gluten-free, and rich in antioxidants. Untapped
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Season 3: Ages and Stages is full of valuable, evidence-based nutrition science to help anyone and everyone, across all ages and stages of life, integrate more plant-based foods into their diets.
Episode 1 is for anyone looking to add more plants to their diets! Whether it’s your first time feeding yourself away from home or you’re looking to make your current meal plan more plant-based, guest Rhyan Geiger has practical advice for navigating the transition while keeping your health top of mind.
Rhyan is an award-winning vegan dietitian. She is a nutrition writer and two-time author of Vegan Slow Cooking for Two and Plant-Based Low FODMAP. She is the VEO (like CEO, but V for vegan) of Phoenix Vegan Dietitian, where she helps people enjoy more plant-based foods through nutrition coaching, media, and writing.
You can learn more about Rhyan and connect with her on her website: https://phxvegandietitian.com/
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In this Bonus Episode, we're talking with Audrey Lawson-Sanchez, founder and executive director of Balanced.org, about the ins-and-outs of nutrition policy and what it takes to advocate for change.
Learn more about Balanced.org on their site and take 30 seconds to endorse the Focus on Fiber campaign to get encourage the USDA to make dietary fiber a nutrition priority in school meals!
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It can be hard to answer patient questions about plant-based diets if you don't have direct experience with it yourself - so we're answering some of the most common patient FAQs in this bonus episode! From concerns about protein to questions about gas and bloating, we've got you covered.
Other resources mentioned in this episode:
Nutrition for Families
Balanced.org
PCRM
NutritionFacts.org
eCornell Training
American College of Lifestyle Medicine
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Another quick bonus episode featuring easy tips for transitioning to more plant-based eating.
We know it can feel overwhelming to get started, and there's a misconception it has to be all or nothing. In reality, it can be much simpler, so we're breaking down the basics of making the transition and sharing some of our favorite products to help you and your patients get off to a great start!
Check out some of the products/brands we love:
Meati
ImpossibleFoods.com
Beyond Meat
Jack and Annie's
Miyoko's
Just Egg
Ben and Jerry's
Trader Joe's
More products can be found and purchased at plantbasedvendors.com
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We're back with a bonus episode for Season 2. This week: more travel tips to make plant-based eating possible...no matter where you're venturing!
Special shout out to Happy Cow and The Vegan Stay for making it easy to find great food and accommodations while traveling.
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Featuring guest Dr. Michelle Loy, this week we're talking all things Integrative Medicine and the role of nutrition in overall health and wellbeing.
References:
Twohig-Bennett C, Jones A. The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environ Res. 2018 Oct;166:628-637. doi: 10.1016/j.envres.2018.06.030. Epub 2018 Jul 5. PMID: 29982151; PMCID: PMC6562165.
Michelle Loy. Clinician Wellness—Self-Care for Staying Healthy: Narrative Medicine for Optimizing Well-Being and as an Antidote to Stress and Burnout.Integrative and Complementary Therapies.Aug 2022.163- 165.http://doi.org/10.1089/ict.2022.29027.mlo Pub-lished in Volume: 28 Issue 4: August 17, 2022
Puma J. Culinary Medicine and Nature: Foods That Work Together. Am J Lifestyle Med. 2020;14(2):143-146. Published 2020 Jan 7. doi:10.1177/1559827619895149
Michelle H. Loy, John Usseglio, Danielle Lasalandra, and Melanie A. Gold.Probiotic Use in Children and Adolescents with Overweight or Obesity: A Scoping Review.Childhood Obesity.ahead of print http://doi.org/10.1089/chi.2022.0059 Online Ahead of Print:June 20, 2022
Alejandra Ríos-Hernández, José A. Alda, Andreu Farran-Codina, Estrella Ferreira-García, Maria Izquierdo-Pulido; The Mediterranean Diet and ADHD in Children and Adolescents. Pediatrics February 2017; 139 (2): e20162027. 10.1542/peds.2016-2027
Sílvia Fernández Barrés, Dora Romaguera, Damaskini Valvi, David Martínez, Victoria Arija, Jordi Sunyer, Martine Vrijheid, Mediterranean Dietary Pattern in Pregnant Women and Offspring Risk of Overweight and Abdominal Obesity in Early Childhood: The INMA Cohort Study, Advances in Nutrition, Volume 7, Issue 1, January 2016, Page 34A, https://doi.org/10.1093/advances/7.1.34A
Velázquez-López L, Santiago-Díaz G, Nava-Hernández J, Muñoz-Torres AV, Medina-Bravo P, Torres-Tamayo M. Mediterranean-style diet reduces metabolic syndrome components in obese children and adolescents with obesity. BMC Pediatr. 2014;14:175
Chatzi L, Apostolaki G, Bibakis I, et al. Protective effect of fruits, vegetables and the Mediterranean diet on asthma and allergies among children in Crete. Thorax. 2007;62(8):677–683 123. Cepeda AM, Del Giacco SR, Villalba S, et al. A traditional diet is associated with a reduced risk of eczema and wheeze in Colombian children. Nutrients. 2015;7(7):5098–5110
Castro-Rodriguez JA, RamirezHernandez M, Padilla O, PachecoGonzalez RM, Pérez-Fernández V, Garcia-Marcos L. Effect of foods and Mediterranean diet during pregnancy and first years of life on wheezing, rhinitis and dermatitis in preschoolers. Allergol Immunopathol (Madr). 2016;44(5):400–409 125. Pepino VC, Ribeiro JD, Ribeiro MA,
Jacka, Felice & Kremer, Peter & Berk, Michael & de Silva-Sanigorski, Andrea & Moodie, Marjory & Leslie, Eva & Pasco, Julie & Swinburn, Boyd. (2011). A Prospective Study of Diet Quality and Mental Health in Adolescents. PloS one. 6. e24805. 10.1371/journal.pone.0024805.
Loewen OK, Maximova K, Ekwaru JP, Faught EL, Asbridge M, Ohinmaa A, Veugelers PJ. Lifestyle Behavior and Mental Health in Early Adolescence. Pediatrics. 2019 May;143(5):e20183307. doi: 10.1542/peds.2018-3307. Epub 2019 Apr 19. PMID: 31004047.
Ventriglio A, Sancassiani F, Contu MP, et al. Mediterranean Diet and its Benefits on Health and Mental Health: A Literature Review. Clin Pract Epidemiol Ment Health. 2020;16(Suppl-1):156-164. Published 2020 Jul 30. doi:10.2174/1745017902016010156
Oddo, V. M., Welke, L., McLeod, A., Pezley, L., Xia, Y., Maki, P., Koenig, M. D., Kominiarek, M. A., Langenecker, S., & Tussing-Humphreys, L. (2022). Adherence to a Mediterranean Diet Is Associated with Lower Depressive Symptoms among U.S. Adults. Nutrients, 14(2), 278. https://doi.org/10.3390/nu14020278
Yin, W., Löf, M., Chen, R., Hultman, C. M., Fang, F., & Sandin, S. (2021). Mediterranean diet and depression: a population-based cohort study. The international journal of behavioral nutrition and physical activity, 18(1), 153. https://doi.org/10.1186/s12966-021-01227-3
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Dr. Urvi Shah joins us this week to discuss the impact of plant-based diets on cancer and the practice of oncology.
Episode Sources:
Soy and isoflavones consumption and breast cancer survival and recurrence: a systematic review and meta-analysis
Pre-diagnosis and early post-diagnosis dietary soy isoflavone intake andsurvival outcomes: A prospective cohort study of early stage breastcancer survivors
Association between Soy Isoflavone Intake and BreastCancer Risk for Pre- and Post-Menopausal Women: AMeta-Analysis of Epidemiological Studies
Soy Isoflavones and Breast Cancer Risk: A Meta-analysis
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Nephrologist Dr. Shivam Joshi joins us this week to discuss plant-based nutrition and renal health.
Sources:
PLADO Diet (AKA "the new renal diet") A Review on Plant-Based Diets in Kidney Disease Plant-Based Milks and Risks for Stone Formation More information about the Plant-Based Lifestyle Medicine Clinic in NYC. -
Neurologist Dr. Ali Saad joins us again to discuss the connection between plant-based nutrition, Parkinson's, and multiple sclerosis.
Studies:
Variation in Population Attributable Fraction of Dementia AssociatedWith Potentially Modifiable Risk Factors by Race and Ethnicity in the US
Association of Ultraprocessed Food Consumption WithRisk of Dementia
World Stroke Organization (WSO):Global Stroke Fact Sheet 2022
Global and regional eff ects of potentially modifi able risk factors associated with acute stroke in 32 countries (INTERSTROKE): a case-control study
PALF Action Plan
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Neurologist Dr. Ali Saad joins us to discuss the connection between plant-based nutrition and brain health.
Studies:
Variation in Population Attributable Fraction of Dementia AssociatedWith Potentially Modifiable Risk Factors by Race and Ethnicity in the US
Association of Ultraprocessed Food Consumption WithRisk of Dementia
World Stroke Organization (WSO):Global Stroke Fact Sheet 2022
Global and regional eff ects of potentially modifi able risk factors associated with acute stroke in 32 countries (INTERSTROKE): a case-control study
PALF Action Plan
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This episode, we're sitting down with Dr. Sandhya Bassin to discuss the connection between plant-based nutrition and endocrine health.
Sources:
A plant-based diet for the prevention and treatment of type 2 diabetes McMacken M, Shah S. A plant-based diet for the prevention and treatment of type 2 diabetes. J Geriatr Cardiol. 2017 May;14(5):342-354. doi: 10.11909/j.issn.1671-5411.2017.05.009. PMID: 28630614; PMCID: PMC5466941.
Effect of High Protein vs High CarbohydrateIntake on Insulin Sensitivity, Body Weight,Hemoglobin A1c, and Blood Pressure in Patientswith Type 2 Diabetes Mellitus Sargrad KR, Homko C, Mozzoli M, Boden G. Effect of high protein vs high carbohydrate intake on insulin sensitivity, body weight, hemoglobin A1c, and blood pressure in patients with type 2 diabetes mellitus. J Am Diet Assoc. 2005 Apr;105(4):573-80. doi: 10.1016/j.jada.2005.01.009. PMID: 15800559.
A Low-Fat Vegan Diet Improves GlycemicControl and Cardiovascular Risk Factors ina Randomized Clinical Trial in IndividualsWith Type 2 Diabetes Barnard ND, Cohen J, Jenkins DJ, Turner-McGrievy G, Gloede L, Jaster B, Seidl K, Green AA, Talpers S. A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes. Diabetes Care. 2006 Aug;29(8):1777-83. doi: 10.2337/dc06-0606. PMID: 16873779.
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This season, each episode features a different specialist discussing what the science says about plant-based nutrition and their speciality.
This episode, we're fortunate to have Dr. Andrew Freeman, an expert cardiologist joining us to discuss plant-based nutrition and heart health.
Sources:
Lifestyle Medicine: An Antidote to Cardiovascular Diseases
Reddy KR, Freeman AM. Lifestyle Medicine: An Antidote to Cardiovascular Diseases. American Journal of Lifestyle Medicine. 2022;0(0). doi:10.1177/15598276221130684
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Replacing dairy with plant-based alternatives is often one of the last dietary shifts people make on their way to being entirely plant-based. And although we've been told for years dairy is critical to a balanced diet and our health, the truth is the data doesn't really support that claim.
Want to take action? Sign this petition to get more plant-based foods in schools and to encourage your legislators to remove the fluid dairy milk mandate for students across the count.
Get The Minimalist Baker's 5-Ingredient Ricotta Recipe here!
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For years, fish has been touted as a health food. This week, we're breaking down what the data actually shows when it comes to the health benefits of consuming fish.
Sources:
Distribution and translocation of micro- and nanoplastics in fish
The dilemma of health eating and environmental sustainability: the case of fish
Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease
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In this bite-sized special bonus episode, we're exploring what the science says about the impact of eating eggs on our health.
Episode sources:
Mousavi SM, Zargarzadeh N, Rigi S, Persad E, Pizarro AB, Hasani-Ranjbar S, Larijani B, Willett WC, Esmaillzadeh A. Egg Consumption and Risk of All-Cause and Cause-Specific Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Studies. Adv Nutr. 2022 Apr 9:nmac040. doi: 10.1093/advances/nmac040. Epub ahead of print. PMID: 35396834.Zhao B, Gan L, Graubard BI, Männistö S, Albanes D, Huang J. Associations of Dietary Cholesterol, Serum Cholesterol, and Egg Consumption With Overall and Cause-Specific Mortality, and Systematic Review and Updated Meta-Analysis. Circulation. 2022 Apr 1. doi: 10.1161/CIRCULATIONAHA.121.057642. Epub ahead of print. PMID: 35360933.Yang PF, Wang CR, Hao FB, Peng Y, Wu JJ, Sun WP, Hu JJ, Zhong GC. Egg consumption and risks of all-cause and cause-specific mortality: a dose-response meta-analysis of prospective cohort studies. Nutr Rev. 2022 Feb 18:nuac002. doi: 10.1093/nutrit/nuac002. Epub ahead of print. PMID: 35178575. - もっと表示する
