{"id":15408,"date":"2023-10-18T00:02:55","date_gmt":"2023-10-18T00:02:55","guid":{"rendered":"https:\/\/pblife.org\/?p=15408"},"modified":"2023-10-25T19:38:40","modified_gmt":"2023-10-25T19:38:40","slug":"how-to-prepare-for-the-21-day-plant-based-challenge","status":"publish","type":"post","link":"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/","title":{"rendered":"How to Prepare for the 21-Day Plant-Based Challenge"},"content":{"rendered":"<p>We\u2019re almost there!<\/p>\n<p>Our 21-Day Plant-Based Challenge starts on October 30 and we\u2019re so excited to get started with you.<\/p>\n<p><strong>If you haven&#8217;t joined yet, you can do so by <a href=\"https:\/\/plant-based-life.mn.co\/plans\/343923?bundle_token=0b1b30abb4aac9cb37ff9a9107b6b763&amp;utm_source=manual\" target=\"_blank\" rel=\"noopener\">signing up here.<\/a><\/strong><\/p>\n<p>You can also read more about the Challenge <a href=\"https:\/\/pblife.org\/lifestyle\/2023-plant-based-challenge-invitation\/\" target=\"_blank\" rel=\"noopener\">here.<\/a><\/p>\n<p>We know it\u2019s not easy to make a big lifestyle change. And you may have loads of questions as we near the date.<\/p>\n<p>During the Challenge, you can count on:<\/p>\n<ul>\n<li>A supportive community where you&#8217;ll receive inspiration and guidance from like-minded peers and the Plant-Based Life Foundation team.<\/li>\n<li>The fabulous Four Foods Cookbook which offers 21 days of mouth-watering plant-based recipes to try during the Challenge.<\/li>\n<li>Daily video lessons where you&#8217;ll learn more about plant-based nutrition and how to make lifestyle changes.<\/li>\n<\/ul>\n<p>While we wait, we wanted to share some extra advice on preparing for the Challenge.<\/p>\n<p>Let\u2019s get started!<\/p>\n<h3>Some Very Basic Guidelines<\/h3>\n<p>Before we discuss cooking and eating, here are some general tips to remember moving forward:<\/p>\n<ol>\n<li><strong>Focus on whole foods.<\/strong> Fill your plate with foods that you can recognize and name. Do your best to eliminate processed or packaged foods, even if they say \u201cplant-based\u201d or \u201cvegan.\u201d<\/li>\n<li><strong>Keep it simple.<\/strong> If you&#8217;ve never eaten plant-based before, just stick to a few, easy recipes. This might sound counterintuitive, but the fewer recipes, the better. And the simpler the recipes, the easier the cooking. (In any event, most of us tend to eat the same 6-12 dishes over and over). Find 2 breakfast ideas (sweet or savory), 3-5 lunch items and another 3-5 dinner options and rotate them. You&#8217;ll have plenty of ideas in the Four Foods Cookbook!<\/li>\n<li><strong>Stay close to \u201chome.\u201d<\/strong> If you love rice, focus on rice-based dishes. If you adore pasta and noodles, make those. If you\u2019re crazy about potatoes, build your recipes around them. Too much experimentation too soon can shock taste buds that haven\u2019t had enough time to adapt yet. The Four Foods Cookbook is divided into themes and feature ingredients, so you&#8217;ll find plenty of recipes with your favorite ingredients and flavors.<\/li>\n<li><strong>Details matter.<\/strong> Pay attention to the small things, especially if you\u2019re trying to lose weight. Whole foods that are high in fat such as olives, avocado and nuts should be eaten in small amounts.<\/li>\n<li><strong>Avoid <a href=\"https:\/\/pblife.org\/cooking\/how-to-cook-without-oil-and-never-ever-miss-it\/\" target=\"_blank\" rel=\"noopener\">oils.<\/a><\/strong> Added oils, including <a href=\"https:\/\/pblife.org\/nutrition\/why-you-should-opt-out-of-olive-oil\/\" target=\"_blank\" rel=\"noopener\">olive oil<\/a> and <a href=\"https:\/\/pblife.org\/nutrition\/coconut-oil-the-ultimate-guide\/\" target=\"_blank\" rel=\"noopener\">coconut oil<\/a>, can impair endothelial function and get in the way of your weight loss efforts. All recipes in our Four Foods Cookbook are oil-free, and you won&#8217;t have to worry about it when choosing which recipes to try each week.<\/li>\n<li><strong>Remember the principles of <a href=\"https:\/\/pblife.org\/nutrition\/energy-density-important\/\" target=\"_blank\" rel=\"noopener\">energy density<\/a><\/strong>. Humans eat an average of 3-5 pounds of food per day. Choosing foods with the most nutrition for the caloric content is the best way to ensure a healthful diet and help control your weight. Fruits have 140-420 calories per pound and lots of good fiber and nutrients; oils have about 4,000 calories per pound and have zero fiber and few nutrients. Get the best bang for your caloric buck.<\/li>\n<li><strong>Eat the Four Foods.<\/strong> Foods with the most health-promoting effects are green leafy vegetables, beans, berries and seeds. <a href=\"https:\/\/pblife.org\/nutrition\/eating-your-greens-or-why-mom-was-right\/\" target=\"_blank\" rel=\"noopener\"><strong>Green leafy veggies<\/strong><\/a> are a great source of micronutrients and phytochemicals; <a href=\"https:\/\/pblife.org\/nutrition\/the-brilliant-bean\/\" target=\"_blank\" rel=\"noopener\"><strong>beans <\/strong><\/a>are also high in micronutrients and phytochemicals, plus they\u2019re packed with protein and fiber; <a href=\"https:\/\/pblife.org\/nutrition\/the-beautiful-berry\/\" target=\"_blank\" rel=\"noopener\"><strong>berries<\/strong><\/a> have the highest amount of antioxidants among fruits; and <a href=\"https:\/\/pblife.org\/nutrition\/magic-seeds\/\" target=\"_blank\" rel=\"noopener\"><strong>seeds<\/strong><\/a> are rich in omega-3 fatty acids and phytochemicals. <strong>Fill your plate with the Four Foods <em>every<\/em> day.<\/strong><\/li>\n<\/ol>\n<h3>Fast, Easy Homemade Solutions for Main Meals<\/h3>\n<p>The Four Foods Cookbook is full of recipes that are delicious and simple to prepare. You can follow each day in order or choose a few of your favorites to make each week. In addition to the recipes in the Cookbook, here are some fast and easy main meals to try.<\/p>\n<ul>\n<li><strong>The Salad Bar:<\/strong> Keep pre-washed mixed greens, lettuce or baby spinach ready to go. On shopping day, buy non-starchy veggies that you can easily add to your greens \u2013 bell peppers, onion, cherry tomatoes, mushrooms, snap peas, and others. Wash, cut and store them in separate containers. When you get hungry, you can make a huge salad in less than five minutes. Just remember to keep your favorite oil-free dressing in stock. The Four Foods Cookbook has over 30 oil-free salad dressings you can prepare at home with simple ingredients!<\/li>\n<li><strong>The Potato Bar:<\/strong> Keep baked potatoes in the refrigerator. When you get hungry, simply heat one up and add your favorite toppings, like your salad bar veggies or cooked beans or mushrooms. Toss in a little green seasoning such as green onion, cilantro or parsley and you have a yummy, comforting, filling meal that won\u2019t set you back.<\/li>\n<li><strong>The Mexican Restaurant:<\/strong> Have you noticed that Mexican restaurants use dozens of ingredients in dozens of different ways? Peppers, onions, beans, tortillas, and rice all combine in unique ways to make different dishes. By keeping these staples on hand, you can make tacos, burritos, fajitas, rice and beans, and other meals. With very few ingredients, each variation gives you a brand-new dish. (And this isn&#8217;t just limited to Mexican. You can play the \u201crestaurant card\u201d multiple ways. Try the <strong>Indian Restaurant<\/strong> to experiment with different kinds of rice, curries, and levels of spiciness. Or the <strong>Chinese Restaurant<\/strong> with seemingly endless varieties of veggie stir-fries.)<\/li>\n<\/ul>\n<h3>Fast and Easy Solutions for Snacks<\/h3>\n<p>The Four Foods Cookbook does not include snack recipes because the meals are designed to fill you up and leave you satisfied. If you feel you need a snack, we suggest turning to nutritious whole foods.<\/p>\n<ul>\n<li><strong>Fruit: <\/strong>Have an apple. Or a banana. Or a handful of grapes. They\u2019re nature\u2019s simple, perfect, self-contained snack food. Carry fresh fruits with you and keep plenty on hand at home.<\/li>\n<li><strong>Cut-Up Veggies:<\/strong> Just like the salad bar, do the prep in advance so it\u2019s easy to grab some celery, snap peas, bell peppers, carrots, cucumbers or \u2013 my absolute favorite \u2013 jicama (eat it plain or squeeze some lemon juice over it like they do in Mexico). <strong>Tip<\/strong>: <strong>hummus is a great spread or dip for raw veggies. It comes in dozens of varieties and it\u2019s super easy to make at home<\/strong>. (<em>Be sure to make it or choose brands without oils.) <\/em><\/li>\n<li><strong>Air-Popped Popcorn:<\/strong> It\u2019s easy to make with a home air popper. If choosing a bagged microwave popcorn, check the food label and ingredients list to ensure that it is oil-free and salt-free.<\/li>\n<\/ul>\n<h3>One Last Thought<\/h3>\n<p>One of your biggest challenges might be learning to see food as <strong><em>fuel<\/em><\/strong> for your body instead of as some form of <strong><em>entertainment<\/em><\/strong>.<\/p>\n<p>We know.<\/p>\n<p>Fuel isn\u2019t as exciting as entertainment.<\/p>\n<p>While you <em>can<\/em> get \u201cfoodie\u201d style whole, plant-based meals, there\u2019s no <em>need<\/em> for anything so elaborate.<\/p>\n<p>Because on a whole food, plant-based diet, you\u2019ll be giving your body the fuel it needs <em>and<\/em> the nutrition it craves. And the food will taste delicious!<\/p>\n<p>With this information, plus the Four Foods Cookbook and our private community, you have everything you need to prepare for the <a href=\"https:\/\/plant-based-life.mn.co\/plans\/343923?bundle_token=0b1b30abb4aac9cb37ff9a9107b6b763&amp;utm_source=manual\" target=\"_blank\" rel=\"noopener\"><strong>Plant-Based Challenge.<\/strong><\/a><\/p>\n<p><strong>Get ready for 21 days filled with fun, friends, and incredible plant-based food!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We\u2019re almost there! Our 21-Day Plant-Based Challenge starts on October 30 and we\u2019re so excited to get started with you. If you haven&#8217;t joined yet, you can do so by&#8230;<\/p>\n","protected":false},"author":2,"featured_media":15459,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[12],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Prepare for the 21-Day Plant-Based Challenge - Plant-Based Life Foundation<\/title>\n<meta name=\"description\" content=\"These basics will help you prepare for our 21-Day Plant-Based Challenge and beyond! Get guidelines, meal tips, and more here.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Prepare for the 21-Day Plant-Based Challenge - Plant-Based Life Foundation\" \/>\n<meta property=\"og:description\" content=\"These basics will help you prepare for our 21-Day Plant-Based Challenge and beyond! Get guidelines, meal tips, and more here.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/\" \/>\n<meta property=\"og:site_name\" content=\"Plant-Based Life Foundation\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/pblifeorg\" \/>\n<meta property=\"article:published_time\" content=\"2023-10-18T00:02:55+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-25T19:38:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/pblife.org\/wp-content\/uploads\/Healthy-food-clean-eating-selection-on-light-background.-1393281662_6484x2152-scaled.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"850\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Rosane Oliveira, DVM, PhD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Rosane Oliveira, DVM, PhD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/\"},\"author\":{\"name\":\"Rosane Oliveira, DVM, PhD\",\"@id\":\"https:\/\/pblife.org\/#\/schema\/person\/2f44ba341014c90761202ec521ee17f6\"},\"headline\":\"How to Prepare for the 21-Day Plant-Based Challenge\",\"datePublished\":\"2023-10-18T00:02:55+00:00\",\"dateModified\":\"2023-10-25T19:38:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/\"},\"wordCount\":1198,\"publisher\":{\"@id\":\"https:\/\/pblife.org\/#organization\"},\"image\":{\"@id\":\"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/pblife.org\/wp-content\/uploads\/Healthy-food-clean-eating-selection-on-light-background.-1393281662_6484x2152-scaled.jpeg\",\"articleSection\":[\"Lifestyle\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/\",\"url\":\"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/\",\"name\":\"How to Prepare for the 21-Day Plant-Based Challenge - Plant-Based Life Foundation\",\"isPartOf\":{\"@id\":\"https:\/\/pblife.org\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/pblife.org\/wp-content\/uploads\/Healthy-food-clean-eating-selection-on-light-background.-1393281662_6484x2152-scaled.jpeg\",\"datePublished\":\"2023-10-18T00:02:55+00:00\",\"dateModified\":\"2023-10-25T19:38:40+00:00\",\"description\":\"These basics will help you prepare for our 21-Day Plant-Based Challenge and beyond! Get guidelines, meal tips, and more here.\",\"breadcrumb\":{\"@id\":\"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/#primaryimage\",\"url\":\"https:\/\/pblife.org\/wp-content\/uploads\/Healthy-food-clean-eating-selection-on-light-background.-1393281662_6484x2152-scaled.jpeg\",\"contentUrl\":\"https:\/\/pblife.org\/wp-content\/uploads\/Healthy-food-clean-eating-selection-on-light-background.-1393281662_6484x2152-scaled.jpeg\",\"width\":2560,\"height\":850},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/pblife.org\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"How to Prepare for the 21-Day Plant-Based Challenge\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/pblife.org\/#website\",\"url\":\"https:\/\/pblife.org\/\",\"name\":\"Plant-Based Life Foundation\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/pblife.org\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/pblife.org\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/pblife.org\/#organization\",\"name\":\"Plant-Based Life Foundation\",\"url\":\"https:\/\/pblife.org\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/pblife.org\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/pblife.org\/wp-content\/uploads\/pbl-logo-vert.jpg\",\"contentUrl\":\"https:\/\/pblife.org\/wp-content\/uploads\/pbl-logo-vert.jpg\",\"width\":200,\"height\":119,\"caption\":\"Plant-Based Life Foundation\"},\"image\":{\"@id\":\"https:\/\/pblife.org\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/pblifeorg\",\"https:\/\/www.instagram.com\/pblifeorg\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/pblife.org\/#\/schema\/person\/2f44ba341014c90761202ec521ee17f6\",\"name\":\"Rosane Oliveira, DVM, PhD\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/pblife.org\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/pblife.org\/wp-content\/uploads\/rosane-avatar-1-100x100.jpeg\",\"contentUrl\":\"https:\/\/pblife.org\/wp-content\/uploads\/rosane-avatar-1-100x100.jpeg\",\"caption\":\"Rosane Oliveira, DVM, PhD\"},\"description\":\"President &amp; CEO, Plant-Based Life Foundation | Dr. Rosane Oliveira combines a lifelong passion for nutrition with 25 years of genetics research to create programs that help people develop healthy habits on their journey towards a more plant-based lifestyle. She is a Visiting Clinical Professor in Public Health Sciences and was the founding director of the first Integrative Medicine program at the UC Davis School of Medicine. She completed her postgraduate studies in Brazil and did her postdoctoral training in immunogenetics and functional genomics at the University of Illinois at Urbana-Champaign.\",\"url\":\"https:\/\/pblife.org\/author\/rosane\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How to Prepare for the 21-Day Plant-Based Challenge - Plant-Based Life Foundation","description":"These basics will help you prepare for our 21-Day Plant-Based Challenge and beyond! Get guidelines, meal tips, and more here.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/","og_locale":"en_US","og_type":"article","og_title":"How to Prepare for the 21-Day Plant-Based Challenge - Plant-Based Life Foundation","og_description":"These basics will help you prepare for our 21-Day Plant-Based Challenge and beyond! Get guidelines, meal tips, and more here.","og_url":"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/","og_site_name":"Plant-Based Life Foundation","article_publisher":"https:\/\/www.facebook.com\/pblifeorg","article_published_time":"2023-10-18T00:02:55+00:00","article_modified_time":"2023-10-25T19:38:40+00:00","og_image":[{"width":2560,"height":850,"url":"https:\/\/pblife.org\/wp-content\/uploads\/Healthy-food-clean-eating-selection-on-light-background.-1393281662_6484x2152-scaled.jpeg","type":"image\/jpeg"}],"author":"Rosane Oliveira, DVM, PhD","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Rosane Oliveira, DVM, PhD","Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/#article","isPartOf":{"@id":"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/"},"author":{"name":"Rosane Oliveira, DVM, PhD","@id":"https:\/\/pblife.org\/#\/schema\/person\/2f44ba341014c90761202ec521ee17f6"},"headline":"How to Prepare for the 21-Day Plant-Based Challenge","datePublished":"2023-10-18T00:02:55+00:00","dateModified":"2023-10-25T19:38:40+00:00","mainEntityOfPage":{"@id":"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/"},"wordCount":1198,"publisher":{"@id":"https:\/\/pblife.org\/#organization"},"image":{"@id":"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/pblife.org\/wp-content\/uploads\/Healthy-food-clean-eating-selection-on-light-background.-1393281662_6484x2152-scaled.jpeg","articleSection":["Lifestyle"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/","url":"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/","name":"How to Prepare for the 21-Day Plant-Based Challenge - Plant-Based Life Foundation","isPartOf":{"@id":"https:\/\/pblife.org\/#website"},"primaryImageOfPage":{"@id":"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/#primaryimage"},"image":{"@id":"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/#primaryimage"},"thumbnailUrl":"https:\/\/pblife.org\/wp-content\/uploads\/Healthy-food-clean-eating-selection-on-light-background.-1393281662_6484x2152-scaled.jpeg","datePublished":"2023-10-18T00:02:55+00:00","dateModified":"2023-10-25T19:38:40+00:00","description":"These basics will help you prepare for our 21-Day Plant-Based Challenge and beyond! Get guidelines, meal tips, and more here.","breadcrumb":{"@id":"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/#primaryimage","url":"https:\/\/pblife.org\/wp-content\/uploads\/Healthy-food-clean-eating-selection-on-light-background.-1393281662_6484x2152-scaled.jpeg","contentUrl":"https:\/\/pblife.org\/wp-content\/uploads\/Healthy-food-clean-eating-selection-on-light-background.-1393281662_6484x2152-scaled.jpeg","width":2560,"height":850},{"@type":"BreadcrumbList","@id":"https:\/\/pblife.org\/lifestyle\/how-to-prepare-for-the-21-day-plant-based-challenge\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/pblife.org\/"},{"@type":"ListItem","position":2,"name":"How to Prepare for the 21-Day Plant-Based Challenge"}]},{"@type":"WebSite","@id":"https:\/\/pblife.org\/#website","url":"https:\/\/pblife.org\/","name":"Plant-Based Life Foundation","description":"","publisher":{"@id":"https:\/\/pblife.org\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/pblife.org\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/pblife.org\/#organization","name":"Plant-Based Life Foundation","url":"https:\/\/pblife.org\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/pblife.org\/#\/schema\/logo\/image\/","url":"https:\/\/pblife.org\/wp-content\/uploads\/pbl-logo-vert.jpg","contentUrl":"https:\/\/pblife.org\/wp-content\/uploads\/pbl-logo-vert.jpg","width":200,"height":119,"caption":"Plant-Based Life Foundation"},"image":{"@id":"https:\/\/pblife.org\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/pblifeorg","https:\/\/www.instagram.com\/pblifeorg\/"]},{"@type":"Person","@id":"https:\/\/pblife.org\/#\/schema\/person\/2f44ba341014c90761202ec521ee17f6","name":"Rosane Oliveira, DVM, PhD","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/pblife.org\/#\/schema\/person\/image\/","url":"https:\/\/pblife.org\/wp-content\/uploads\/rosane-avatar-1-100x100.jpeg","contentUrl":"https:\/\/pblife.org\/wp-content\/uploads\/rosane-avatar-1-100x100.jpeg","caption":"Rosane Oliveira, DVM, PhD"},"description":"President &amp; CEO, Plant-Based Life Foundation | Dr. Rosane Oliveira combines a lifelong passion for nutrition with 25 years of genetics research to create programs that help people develop healthy habits on their journey towards a more plant-based lifestyle. She is a Visiting Clinical Professor in Public Health Sciences and was the founding director of the first Integrative Medicine program at the UC Davis School of Medicine. She completed her postgraduate studies in Brazil and did her postdoctoral training in immunogenetics and functional genomics at the University of Illinois at Urbana-Champaign.","url":"https:\/\/pblife.org\/author\/rosane\/"}]}},"_links":{"self":[{"href":"https:\/\/pblife.org\/wp-json\/wp\/v2\/posts\/15408"}],"collection":[{"href":"https:\/\/pblife.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pblife.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pblife.org\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/pblife.org\/wp-json\/wp\/v2\/comments?post=15408"}],"version-history":[{"count":7,"href":"https:\/\/pblife.org\/wp-json\/wp\/v2\/posts\/15408\/revisions"}],"predecessor-version":[{"id":15463,"href":"https:\/\/pblife.org\/wp-json\/wp\/v2\/posts\/15408\/revisions\/15463"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pblife.org\/wp-json\/wp\/v2\/media\/15459"}],"wp:attachment":[{"href":"https:\/\/pblife.org\/wp-json\/wp\/v2\/media?parent=15408"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pblife.org\/wp-json\/wp\/v2\/categories?post=15408"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pblife.org\/wp-json\/wp\/v2\/tags?post=15408"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}