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"Plant-centric" vs. Vegan

The goal is to toss in more disease fighting veggies not eliminate your favorites. You don’t have to go completely vegan or vegetarian to see health benefits, but going plant-centric means eating mostly plants less of everything else, so you gain health & still feel satisfied.

If you are vegan, that's great too! But those looking to make changes do not have to go to extremes! As an old professor of mine said, if someone starts a vegan diet because they "have to" do not prescribe them a b12 supplement because they won't last a vegan for more than 3 months.

Here’s one example of how to make meat the side dish:

Adding 4-5 cups cooked shredded mushrooms and onions to your ground beef or turkey, adds a ton of benefits while lowering your intake of red meat:


☑️ It stretches your dollar

☑️ Improves your health lowering your red meat intake (this leads to lower cholesterol, blood pressure, lower risks of certain cancers, etc)

☑️ Reduces your carbon footprint

☑️ Adds nutrients without compromising flavor

☑️ It lowers the calories per burger.

**Instead of bread crumbs I process Enlightened dry roasted fave beans to boost the protein and fiber.


A deck of cards ~ 3 oz (aim for 3-4 ounces of meat per serving and less than 3 times a week) . When we talk protein, you don’t need much animal protein to meet your goals. 1 oz of poultry, fish or meat has 7g of protein. For reference the palm of your hand 🤚 is about 4 oz (not including your fingers)


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Registered Dietitian & Sports Nutritionist
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