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A plant-based (vegan) nutrition plan packed with fiber-rich fruits, vegetables, legumes and whole grains, tofu, and healthy fats. The nutrition plan uses extra virgin olive oil and avocado oil as its main cooking oils. It incorporates fruits, vegetables, whole grains, oats, and legumes daily to provide a high-fiber diet.


Healthy Fats

This program contains omega-3 fats from walnuts, and monounsaturated fatty acids from olive oil, almonds, and avocado. Almonds and almond butter are included daily in this plan as research shows that eating five servings of nuts a week is associated with a decrease in cholesterol levels and coronary heart disease events.



Adequate dietary fiber intake is associated with lower blood pressure and reduced inflammation. This program is rich in fruits and vegetables, whole grains, and legumes to provide a daily total fiber amount of up to 55 grams. These foods also contain naturally occurring plant sterols which can help lower cholesterol. Soluble fiber found in foods like oats, chickpeas, bananas, berries, and Brussels sprouts are incorporated into the program and have been shown to improve glycemic control and lower cholesterol levels.


Soy Protein

The Portfolio Diet has shown that including soy protein daily reduces levels of bad cholesterol and improves good cholesterol levels. This program incorporates soy protein from foods like tofu and edamame. The other meals and snacks contain high fiber protein sources from black beans, chickpeas, and hummus.

Plant-Based Two Week Meal Plan