Here is a sample of one of my actual morning meals, basically a smoothie. Since I have been following the plant based meal plan, I have gained 25% more muscular and strength, increased my cardiac output and decreased the time for recovery after a workout.

Half a cup of legumes consisting of chickpeas, garbanzo beans, lentils, peas, kidney beans, black beans, soybeans, pinto beans or navy beans. A handful of greens such as kale, broccoli, spinach and avocado. One cup of fruits. I use watermelon, banana, apple, pear, blueberry, strawberry, raspberry or mango. Add one pinch of flaxseed, one scoop of plant based protein and one dab of amino acids.

“As far as I can discern, the best available balance of evidence suggests that the healthiest way to eat is a diet centered around whole plant foods, including an array of whole grains, beans, fruit, nuts, and as many vegetables as we can stuff in our face.” Dec 9, 2015 Dr Michael Greger

In this passage, Dr. Greger shares why he created the “Daily Dozen” — the list of 12 foods he recommends eating every day — and fills us in on six of them. For example, sulforaphane, the amazing liver-enzyme detox-boosting compound is derived nearly exclusively from cruciferous vegetables.

It’s the same with flaxseeds and the anticancer lignan compounds. Flax may average 100 times more lignans than other foods. And mushrooms aren’t even plants at all; they belong to an entirely different biological classification and may contain nutrients (like ergothioneine) not made anywhere in the plant kingdom.


You should try to get three servings a day. A serving is defined as a quarter cup of hummus or bean dip; a half cup of cooked beans, split peas, lentils, tofu, or tempeh; or a full cup of fresh peas or sprouted lentils.


A serving of berries is a half cup of fresh or frozen, or a quarter cup of dried.

Cruciferous vegetables:

Common cruciferous vegetables include broccoli, cabbage, collards, and kale. I recommend at least one serving a day (typically a half cup) and at least two additional servings of greens a day, cruciferous or otherwise.


Everyone should try to incorporate 1 tablespoon of ground flaxseeds into his or her daily diet, in addition to a serving of nuts or other seeds. A quarter cup of nuts is considered a serving, or 2 tablespoons of nut or seed butters, including peanut butter.


I also recommend ¼ teaspoon a day of the spice turmeric, along with any other (salt-free) herbs and spices you may enjoy.

Whole Grains:

A serving of whole grains can be considered a half cup of hot cereal such as oatmeal, cooked grain such as rice (including the “pseudograins” amaranth, buckwheat, and quinoa), cooked pasta, or corn kernels; a cup of ready-to-eat (cold) cereal; one tortilla or slice of bread; half a bagel or English muffin; or 3 cups of popped popcorn.