WashU Living Well Center®
Nutrition Resources
Adjusting to a plant-based diet can be challenging at first, which is why the WashU Living Well Center® team has put together a comprehensive list of resources* you can use in your daily life to help you successfully achieve your nutrition goals.
*Please note that these are recommended resources for healthy living, but cannot be fully evaluated or endorsed for accuracy, and do not constitute medical advice.
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Books | Documentaries | Education | Family-Friendly Resources | Local Restaurants | Meal Planning | Mindful Eating | Podcasts | Recipes | Smartphone Apps | Support | YouTube Channels
Books
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Documentaries
*Please note that these are recommended resources for healthy living, but cannot be fully evaluated or endorsed for accuracy, and do not constitute medical advice.
- Code Blue (available on Prime Video, Apple TV): Follows the story of Dr. Saray Stancic, a physician who dramatically improved her multiple sclerosis symptoms with plant-based eating. The film also comments on the current limitations of medicine and discusses the efficacy of lifestyle-based interventions in preventing and managing some diseases.
- Eating You Alive (available on multiple streaming platforms): A documentary that discusses the role of the Standard American Diet in the development of chronic illness such as diabetes, cardiovascular diseases, and autoimmune conditions. Features Dr. Neal Barnard and Dr. Dean Ornish amongst other distinguished plant-based clinicians.
- Forks Over Knives (available on Youtube, Netflix): A 90-minute film that elaborates upon the nutritional research of Dr. T. Colin Campbell and Dr. Caldwell Esselstyn.
- Game Changers (available on Netflix): Follow former UFC fighter and vegan activist James Wilks through his eye-opening query of the benefits of plant-based eating for athletic performance and recovery. Features plant-based physicians and premier athletes.
- PlantWise: Follows the stories of 6 Americans, each battling chronic illness. By making the switch to whole-food plant-based diets, each sees improvements in their condition. Threaded throughout the film are synopses of scientific literature on plant-based nutrition. Available for free on adventhealth.com.
- The Skinny on Obesity: Is sugar a toxin that's fueling the global obesity epidemic? That's the argument UCSF's Dr. Robert Lustig made in Sugar: The Bitter Truth, a 2009 UCTV video that's since gone viral and sparked a national dialogue. In The Skinny on Obesity, a 7-part series from UCTV Prime, Dr. Lustig and two of his UCSF colleagues tease out the science behind this alarming claim and the dire threat it poses to global public health.
- Weight of the Nation: An Emmy-nominated HBO Documentary Films series on obesity, “The Weight of the Nation,” premiered in May 2012. The four-part series — Consequences, Choices, Children in Crisis, and Challenges — highlighted several NIH research advances and addressed the factors contributing to the country’s obesity problem. In May 2013, HBO will air three films for youth and their families entitled “The Weight of the Nation for Kids.”
- What the Health (available on Netflix): A film that exposes the grip that big corporations have on the government and healthcare system, and the institutional corruption which drives circulation of misinformation related to nutrition.
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Education
- Mastering Diabetes: Research-based information about how plant-predominant nutrition can improve insulin resistance (and thus, prediabetes and diabetes).
- Nutritionfacts.org: Free videos, blog posts, podcasts, and nutritional information articles. Searchable by specific health concerns and topics.
- PCRM.org: Research-based articles and blog-style posts on nutrition, disease prevention, and symptom management. Searchable by specific health concerns.
- The Plantrician Project: Open access peer-reviewed journal on the benefits of plant-based eating. Also includes free PDF Quick Start Guides for implementing dietary changes.
- Yuka app: bring this app to the grocery store to evaluate food quality before you check-out! Features a barcode scanner that provides you with an immediate grade, from excellent to bad. This may be particularly helpful for processed foods. Remember, the healthiest foods don’t have barcodes!
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Family-Friendly Resources
- GemmaNewman.com: This website is packed with information on the first steps to go plant-based, raising healthy children, women’s health, gut health, mental health, and more.
- Nourish: by Dr. Reshma Shah: A nutrition guide written by Reshma Shah, MD, a board-certified pediatrician. Provides practical guidance for parents wanting to encourage their families to eat more plant-based foods. Available on Amazon for $18.95.
- PlantBasedPediatrician.com: This website includes handouts, free kid-friendly plant-based recipes, and links to books and other resources on raising healthy, plant-based children.
- PlantBasedJuniors.com: A blog which discusses evidence-based courses of nutrition for children. Join their mailing list for free exclusive plant-based recipes.
- SproutingWellness.com: A website which features blog posts, podcasts, and videos focusing on creating a culture of mindfulness and wellness in the home.
- Tab Time YouTube channel: Emmy-Nominated and NAACP winning series for all kids aged 3-5 years-old that discusses various topics such as healthy eating, emotions, movement, and more.
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Local Restaurants
St. Louis area 100% Vegan Restaurants
Not all vegan food is healthy food! While we love and appreciate our local vegan-friendly restaurants, remember to select options that contain whole, plant foods with minimal processing for optimal health.
- Plant Craft Kitchen: Healthy plant-based cuisine that features oil-free and gluten-free appetizers, salads, entrees, bowls, sandwiches, and pizza. Closed Monday and Sunday. Located at 3860 South Lindbergh Blvd, Suite 105, St. Louis MO 63127
- Seedz Cafe: Located in St. Louis, Seedz boasts a nutritionally diverse menu which includes pizzas, smoothies, fresh juices, sandwiches, and bowls. Located at 6344 S Rosebury Ave, St. Louis MO 63105.
- Love n Light: Organic, vegan, gluten free, dine in or grab 'n go, desserts, elixirs, smoothies, and more.
St. Louis area Plant-forward (Mostly Vegan) Restaurants
- Confluence Kombucha: This fermentory offers a wide variety of house-made kombucha drinks, and the food menu is inspired by traditional preservation, pickling, and fermentation methods. Located at 4507 Manchester Ave, St. Louis, MO 63110
- Fiddlehead Fern: Offers daily specials, breakfast fare, soups, salads, bakery items, coffee, and tea. Located at 4066 Russell Blvd, St. Louis, MO 63110
- Frida’s and Bonito Bar: Plant-forward pescatarian restaurant serving vegan and seafood dishes. Located at 622 North and South Rd, St. Louis MO.
- I Love Juice Bar: Offers juice, smoothies, acai bowls, daily soup, and grab-and-go items using fresh, whole-food ingredients. Located at 9849 Manchester Rd, St. Louis, MO 63119
- Lona’s Lil Eats: Offers plant-based Chinese and Thai dishes. All salads, noodle soups, and bowls can be made plant-based. Located at 2199 California Ave, St. Louis MO 63104.
- Treehouse: All dishes are served vegan. Their menu is replete with unique plant-based dishes–among these are Jackfruit Tinga Sopes, Peanut Curry, and mocktails. Be sure to make a reservation—this is a very popular foodie spot. Located at 3177 S Grand Blvd, St. Louis MO 63118.
- Small Batch Whiskey & Fare: Vegetarian restaurant with vegetable-centered menu inspired by local and global cuisine. Located at 3001 Locust St, St. Louis, MO 63103
St. Louis area Restaurants with Plant-based Options
- Crazy Bowls & Wraps: A fast-casual restaurant with multiple locations in the St. Louis area. Offers the option to build your own bowls and wraps with tofu and plant-based chicken. The Teriyaki Bowl and Bean & Veggie Bowl are vegan!
- Diego’s: Be sure to check out their vegan steak tacos! Other menu items can be made vegetarian upon request. Located at 630 North and South Rd, St. Louis, MO 63130.
- Fozzie’s Sandwich Emporium: A casual sandwich counter located in Richmond Heights. Vegan options include a Lentil Meatball Sub, Vegan Sloppy Jane, Vegan Gyros, and more! Located at 1170 S Big Bend Blvd, Richmond Heights, MO 63117.
- Kimchi Guys: A Korean fusion restaurant located in University City and St. Louis City. Their vegan menu includes a Bibimbap Bowl and Korean-spiced tacos! Located at 612 N 2nd St, St. Louis MO 63102.
- Living Room Coffee & Kitchen: Local kitchen and café that serves many plant-based options, from savory to sweet. Located at 2810 Sutton Blvd, Maplewood, MO 63143.
- Meskerem Ethiopian Restaurant: get your fill of lentils with their delicious vegetarian combo platter! Located at 3210 S Grand Blvd, St. Louis, MO 63118.
- Revel Kitchen: A fast-casual restaurant with locations in Brentwood and Kirkwood. Vegan options include raw cold-pressed juices, and customizable bowls, salads, and wraps. Brentwood location: 8388 Musick Memorial Dr, Brentwood, MO 63144. Kirkwood location: 11215 Manchester Rd, Kirkwood, MO 63122.
- The Vine Cafe and Market: Mediterranean restaurant featuring Lebanese meals with delicious hummus, baba ganoush, falafel, and tabouli. Located at 3171 S Grand Blvd, St. Louis, MO 63118.
- Wolf Café: An all-organic American café located in Clayton. Vegan menu options include lattés made with plant-based milks, cold-pressed juices, breakfast oats, vegan mac & cheese, and vegan pizza. Be sure to check out their live music events on Friday nights! Located at 15480 Clayton Rd, Ballwin, MO 63011.
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Meal Planning
100% Plant-based Meal Services and Prepared Food
- Daily Harvest: Offers weekly meal deliveries. Menu items include smoothies, grain bowls, vegetable bakes, flatbreads, soups, and more!
- Plant Craft (local to St. Louis): A plant-based meal delivery service that features a menu which rotates every Sunday. Order can either be picked up at the Sunset Hills location or delivered within a 10-mile radius.
- Purple Carrot: Offers meal kits as well as prepared meals and miscellaneous vegan pantry items. Meal kits start at $11 per serving and prepared meals start at $13 per serving.
- Rootberry: Healthy prepared meals under $15. No subscription required. Meals can either be delivered to your doorstep or picked up at a Rootberry retail center.
- Sakara: This site features customizable nutrition programs including a “Metabolism Reset” and a “Gut Health Reboot.” Meals are gluten-free, non-GMO, and free from refined sugars. All meals are ready-to-eat and delivered to your door.
- Splendid Spoon: Pre-portioned, ready-to-eat plant-based meals delivered weekly. Meals can last up to 30 days in the freezer. Menu includes grain bowls, smoothies, and ethnic dishes.
- Sprinly: Feature a menu which rotates on a weekly basis. All meals are delivered fresh. Plans include 6, 12, and 18 meals per week.
- Whole Harvest: Have 100% whole food, plant-based, chef-prepared, ready-to-eat delicious meals delivered fresh to your front door.
Plant-forward Meal Services and Prepared Food
- Green Chef: Features 30 different menu items which rotate on a weekly basis. Menu options are customizable by dietary preference with a vegan option available.
- Hello Fresh: Feature 100+ meal preparation kits with pre-prepared and pre-measured ingredients. There are many plant-based options available.
Plant-based Meal Planners
- 21-Day Vegan Kickstart: A free app designed to provide a 3-week plant-based meal plan. Plans are designed for nutritional completeness and are paired with recipe libraries and nutritional guidance.
- Forks Meal Planner: Accessible via free online trial or through the paid mobile app. Provides plant-based, oil-free recipes for breakfast, lunch, dinner, and a snack. Weekly meal plans include a grocery list, meal prep, and members-only community.
- Lighter: Provides meal plans customizable by personal health goals, appetite, preparation time, and cooking skill. Meals are paired with a grocery list. Free trial available.
- The Plantpower Meal Planner: personalized meal planner based on goals, kitchen skills, time to cook, and other preferences. Also includes support from food coaches and cooking technique videos.
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Mindful Eating
- Cravings Diary: This template provides users with the opportunity to pause when experiencing a craving, and to further query the nature of the craving and their experience of it. The questions provided on the document are applicable to cravings both related and unrelated to food.
- Eat Right Now Smartphone App (Available on App Store and Google Play Store): This mobile app provides users with 4 free modules that are tailored to their goals around food. The app prompts users at intervals to assess their own emotional and physical state and in so doing, promotes the development of mindfulness. A monthly subscription is required after completion of the first 4 modules ($24.99/1 month).
- Mindful Eating PDF: A helpful 7-page document that outlines the different types of hunger as well as the benefits of mindful eating. Includes a mindful eating exercise and a list of concrete steps individuals can take to increase their mindfulness around food.
- Mindful Eating With Dr. Michelle Thompson: A 40-minute podcast episode to be listened to perhaps while driving or taking a leisurely walk. Dr. Thompson defines mindfulness and discusses its importance for achieving total health. She also addresses aspects of our modern society that impede mindful eating, and how to create space and time for mindfulness exercise in our busy schedules.
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Podcasts
*Please note that these are recommended resources for healthy living, but cannot be fully evaluated or endorsed for accuracy, and do not constitute medical advice.
- Food, We Need to Talk: Science-based, humor laced discussions about health and lifestyle, featuring Dr. Eddie Phillips.
- Nutrition Facts with Dr. Greger: Hosted by Michael Greger, MD, the author of the best-selling title, “How Not to Die.” Episodes are released weekly and discuss lifestyle-based approaches toward managing distinct health-related issues in ~15-minute segments.
- The Exam Room Podcast: Produced by the Physicians Committee for Responsible Medicine, this podcast covers miscellaneous topics on nutritional health and features leading plant-based clinicians.
- Thrive Bites with the Chef Doc: Hosted by Colin Zhu, DO, a family medicine and lifestyle medicine doctor. Health and wellness experts are interviewed about plant-predominant nutrition, emotional wellness, and a thriving mindset.
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Recipes
100% Vegan Recipe Websites
- TheBlueZone.com: Informed and inspired by the world’s longest-lived cultures, our mission is to empower everyone, everywhere to live better, longer. Meals take less than 30 minutes to assemble, and they are taste tested by experts and Follow the Blue Zones Guidelines for longevity.
- ForksOverKnives.com: This website boasts creative recipe collections such as “Meals You Can Make in 20 Minutes or Less!” and “39 Healthy Vegan One-Pot Meals.” More specialized dietary guidance for specific diseases is also provided on the site. A smartphone app for recipes is also available, for a one-time purchase of $4.99.
- KayliAnderson.com: A free online resource for women. Recipes are crafted to fulfill the nutritional needs of women. The website includes additional information about hormone balance, fertility and pregnancy, and mindful living.
- NutmegNotebook.com: This website is your one-stop shop for easy plant-based recipes, cooking courses, blog post-style meal ideas, and cookware.
- Nutritionstudies.org: Tasty plant-based recipes are just one of several resources available on this website. Look here for free articles, nutrition guides, and online plant-based community!
- OhSheGlows.com: This site has plant-based recipes for any type of eater. Recipes range from decadent cakes and pies to lighter stews and salads. Additional recipes are also available on the award-winning “Oh She Glows” app.
- PCRM.org: The Physicians Committee for Responsible Medicine (PCRM) is a coalition of healthcare providers with an interest in lifestyle-based interventions.
- Plantricious.com: This website includes a wide variety of recipe types ranging from plant-based cheeses and dips to cakes. Recipes are organized by category (breakfast, appetizers, etc.) on a Pinterest board.
- RainbowPlantLife.com: Look here for a large spread of ethnic plant-based dishes! Most recipe pages have pictures accompanying the steps required for preparation. Nisha, the creator, also has an Instant Pot cookbook.
- STLVegGirl.com: Caryn Dugan, the creator of STLVegGirl, crafts her recipes to include foods that promote weight management, disease treatment and prevention, and overall wellness. The website also includes a regularly updated blog with posts focusing on which food groups to target for optimal nutrition.
- TheVegan8.com: Included on this blog are simple recipes that are not only vegan but also 8 ingredients or less. Most recipes are oil-free and put a plant-based spin on dishes that typically require meat or dairy, such as carrot cake, chili, and pizza.
Recipe Websites with Vegan Options
- LoveandLemons.com: This recipes on this site emphasize using seasonal produce in their recipes. All recipes are vegetarian, and the vast majority are vegan. New recipes are sent to site visitors subscribed to the mailing list.
- MinimalistBaker.com: All recipes on this website are 10 ingredients or fewer and take approximately half an hour to prepare. The recipes can also be filtered by cuisine, ingredients required, and dietary preferences (eg. gluten-free, soy-free, etc.)
- NaturallyElla.com: Recipes on this website are inspired by the diverse scene in California. Erin, the creator, puts unconventional spins on commonplace dishes—popular among her recipes are her Kabocha Ricotta Pancakes and her Sweet Potato Mac and Cheese
Vegan Cookbooks
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Smartphone Apps
- Bitesnap (Available on App Store and Google Play Store, free): This simple app allows users to keep a photo diary of the meals they consume throughout the day and visualize the amount of food they are consuming. The app also includes a calorie-counting feature.
- Dr. Greger’s Daily Dozen: free, checklist-style app that inspires you to include the healthiest foods into your daily meals.
- Happy Cow: The go-to app for finding plant-based food near you! This app filters by “Vegan,” “Vegetarian,” and “Vegan Options,” to help you find restaurants, cafes, and grocery stores in 180+ countries. Simply search by dropping a pin on the map or typing in the area you’re visiting—Favorite lists and Travel lists are a great feature for future use. Users can leave reviews with pictures on each business’s page, making it easy to find what you’re looking for.
- MyFitnessPal: A free calorie-counting app that tracks macronutrients, vitamins, fiber, and other minerals. Users may also log their water consumption and exercise with this app. Users can sync data from MyFitnessPal with the FitBit, Garmin, and Apple Health apps, and more!
- MyNetDiary: A free weight and food tracking app which provides daily and weekly analyses of users’ diets, macronutrients, and micronutrients. A barcode scanner and nutrition tips are provided. A public discussion/support forum is also available for users.
- Noom: psychology-based lifestyle change app for long-term weight loss. This app is subscription-based and creates a customized plan that includes mini-lessons in psychology and behavior change. Food tracking follows a green/yellow/red system, and allows for dietary preferences. Includes a coach-moderated peer support group. Free one-week trial available.
- Yuka app: bring this app to the grocery store to evaluate food quality before you check-out! Features a barcode scanner that provides you with an immediate grade: from excellent to bad. This may be particularly helpful for processed foods. Remember: the healthiest foods don’t have barcodes!
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Support
In-Person Plant-based Nutrition Support
- Center for Plant-Based Living: A plant-based culinary education center in St. Louis. Hosts cooking classes, micro-events, and private gatherings. Membership services are available. Located at 131 W Jefferson Ave, Kirkwood, MO 63122.
Online Plant-based Nutrition Support
- Center for Plant-Based Living: Membership-based program that gives you access to stream live and on-demand cooking classes, a recipe library, monthly support group call, and private Facebook group access.
- Food Revolution Network: WHOLE Life Club membership registration opens bi-anually. Members have virtual access to RDs, health coaches, weekly videos, and 500+ plant-based recipes.
- Fullplateliving.org: Offers structured weight loss program video modules, a 12 week menu and fiber guide, as well as quick plant-based recipes. All resources are free!
- Masteringdiabetes.org: personalized coaching program to improve diabetes health (e.g. prediabetes, type 1 diabetes, type 2 diabetes). You can book a 30 minute Zoom session with a team member to learn more.
- Pbnsg.org: A free, online plant-based community with monthly support group meetings, seminars, and cooking classes.
- Swich.com: A free, personalized online cooking school with recipes and instructional videos catered to user’s skill level, and cooking/dietary preferences.
- Whole Communities: online community hosted by the T. Colin Campbell Center for Nutrition Studies. This plant-based community features monthly workshops, discussion boards, interest groups, networking events, educational resources, and peer support. A related community, CNS kitchen, focuses on whole food, plant-based oil-free recipes, strategies, wellness challenges, cooking classes, and community support.
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YouTube Channels
- Afro-Vegan Society: Channel features videos with recipes, healthy eating information, activism, and more.
- Chef AJ: The channel host, Chef AJ, brings experts in vegan cooking and plant-based nutrition to viewers through podcast episodes and short discussion snippets.
- Goodbye Lupus by Brooke Goldner, MD: Brief Q&A videos on how to improve symptoms of autoimmune conditions by eating an anti-inflammatory diet. Channel content also includes longer Q&A livestreams.
- Plant Craft Kitchen: Features plant-based recipe and food preparation videos, the majority of which are under 5 minutes. Emphasis on raw vegan and oil-free recipes.
- Rainbow Plant Life: Videos for recipes, meal prep, and plant-based cooking tips.
- Tabitha Brown: Short, family-friendly plant-based recipe videos. Her main channel also contains food reviews, inspirational content, and children’s videos.
- The Center for Plant Based Living: Short videos with recipes and common answers to frequently asked questions, featuring Dr. Jim Loomis.
- The Doc & Chef: Closing the gap between understanding the science behind the health benefits of food and how to apply that to your plate. By Dr. Jim Loomis & STL Veg Girl, Caryn Dugan from the Center for Plant-Based Living.
- The Happy Pear: Check out this channel for weekly plant-based recipes! The channel also features a podcast which includes discussions of gut-health, mental health, and the benefits of other lifestyle-based interventions.
- The Whole Food Plant-Based Cooking Show: Channel content includes step-by-step videos on preparing recipes inspired by the nutritional research of leading plant-based clinicians and researchers.
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