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Getting Started

Plant-Based Nutritional Guide from Bend Osteopathic Care, PC

Getting Started

Simple Starter Plant-Based Meals

(This is basically what I eat most days as it is quick, simple, and incredible healthy)


“Plant-Strong Oatmeal”

If you have a high-powered blender, you can make your own hempseed milk fresh in the AM:


“Burrito Bowl” 

When in doubt, just eat dark leafy greens as they are the most nutrient dense.

About oils

Oils are not a whole food; they are just processed fats. It takes 44 olives to make a tablespoon of olive oil. Oils are the most caloric dense processed foods on the planet and often prevent us from achieving our optimal weight and health. So, ditch the oils and processed dressings and just use balsamic vinegar or raw apple cider vinegar. Avoid cooking with oils. Can use water to stir fry. Google no oil stir-fry cooking for instruction on this.

Keep it Simple

I make big batches of beans and whole grains, so I always have these ‘staples’ which provide all the essential amino acids for your body to make the necessary proteins for optimal health. These staples also provide the necessary carbohydrates to give the energy you will need to conquer the day as well as fiber, so you are not always feeling hungry.

About Protein 

Too much protein in the diet is toxic to our liver, kidneys, bones and increases our risk of heart disease and cancer. We are at our greatest need for protein when we are most rapidly growing which occurs in infancy. We all agree the most optimal food for babies is mother’s breast milk which contains only 5-8% protein. In contrast, cow’s milk otherwise known as ‘baby cow growth formula’ or ‘liquid meat’ has up to 40% protein and increases childhood risk for asthma, allergies, and obesity. In childhood and adulthood our body only needs 5-10% of its total caloric intake from protein. So, you can stop worrying about getting enough protein, just eat whole plant foods, applying the 1/4 plate method mentioned above and you will get all that is necessary and not too much! There is absolutely no need to waste money of protein supplements, bars, etc.



Fruit, handful of nuts, raw veggies, leftovers of prior meal.


Drink 64 ounces of water a day. Avoid cow’s milk, soda, sports or energy drinks and any other beverages with artificial sweeteners, colorings, or additives.

Avoid adding sugar to coffee if you drink coffee. Adding sugar or artificial sugar or dairy products cancels out any of the health benefits of coffee. Can add nut or seed milk to taste. The sooner you ditch the sweeteners the better. For an alternative source of caffeine that is less acidic than coffee, choose green tea or Pu-erh tea. For an ideal non caffeinated tea, try hibiscus tea. I have green or Pu-erh tea in the AM and then switch to hibiscus after that.

About Supplements:

If you follow a whole food plant-based diet and roughly stick with the 1/4 plate method, you will get all the necessary nutrients you need other than Vitamin B12 which is made from a bacterium in the soil and it not often in ample amounts on our produce so if you are strictly following the whole food plant-based diet, I advise supplementation. There is no reason to take a multiple vitamin or extra calcium. Some people in transition may benefit from certain nutrients in supplement form and this can be discussed further.  Get your Vitamin D from the sun but take care to avoid sunburns. In the winter months in Oregon, especially if you suffer from depression or seasonal affective disorder it is advisable to take 1000 IU of vegan Vitamin D3 several times a week with food.

Bieler’s Broth

For optimal health, acid-alkaline balance of vital importance. Most Western diets are too acidic, with less plants in favor of more refined sugars and meats. So, a good way to cheat on the go is to make this broth and keep in fridge for daily intake.

Dice, boil until soft, then puree in blender. You can flavor with lemon juice. It makes a very mild, super-green mixture that alkalinizes your system.

Getting started nutrition education resources:

Meal Suggestions



Oatmeal breakfast muffin (banana sweetened)

Almond butter and sweet potato toast

Soaked oats

Smoothie bowls

Cooked oats

Chia pudding

Banana oat pancakes



Roasted Chickpeas

Raw veggies and hummus


Cultured veggies


Chia pudding




Raw beet salad

Chickpea tuna or chickpea chicken salad

Roasted Veggie salad

Veg and fruit smoothie

White chili

Golden beet coleslaw salad

Kale and white bean soup



Lentil burger

Pinto bean tostadas with avocado

Burrito bowl

Roasted veggies over quinoa

Sweet potato coconut Curry over rice

Potato carrot latkes




Chia pudding

Berry Sorbet

Avocado pudding

Carrot cake energy bites


Banana based ice cream

Protein nut muffins


Pantry Staples


Whole grains: Whole grains are packed with fiber, protein, B vitamins, and zinc. Excellent options for the pantry include oats, pasta, rice, breads, and tortillas.


Legumes: Legumes are rich in fiber, protein, iron, calcium, zinc, and B vitamins. Options include dry or canned beans, dry or frozen peas, lentils, tofu, soy milk, and tempeh. 


Fruits: Fruit contains high amounts of fiber, beta-carotene, and vitamin C—which can boost the immune system! Fresh fruit such as oranges, apples, and pears can last for several weeks. Stocking your freezer with frozen berries, frozen cherries, and other frozen fruits is another great way to up your fruit intake!


Vegetables: Vegetables provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients. Potatoes, sweet potatoes, carrots, onions, garlic, turnips, eggplant, and squash are nutritious vegetables that do not spoil quickly. You can also opt for frozen vegetables—such as frozen peas, peppers, broccoli, spinach, and more—which are just as nutritious as fresh vegetables.

Nuts, seeds, and dried fruit

Every meal can benefit from a sprinkle of nuts and seeds. They impart a contrast in texture and color, in addition to their many nutrients. Dried fruit add sweetness (and iron!) to bowls and even to some stews without having to chop anything.


Other flavorings that make a world of difference.

Canned goods: useful shortcuts

Miscellaneous pantry ingredients

Some ingredients just have a hard time fitting into categories:

Refrigerated ingredients

These ingredients are always in my fridge:


Whenever possible, I pick fresh produce. But if using frozen veggies saves us from ordering take-out, I go for it without hesitation.

Nuts, seeds, and dried fruit

Every meal can benefit from a sprinkle of nuts and seeds. They impart a contrast in texture and color, in addition to their many nutrients. Dried fruit add sweetness (and iron!) to bowls and even to some stews without having to chop anything. I bland my own nut butter but if you like you can add almond butter to your pantry as an add in.


Additional  Resources





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