Episode Title: Eating Healthy with Vegan & Plant-Based Diets (Part 5 of 7)
Published: 10/22/2025
Episode Summary:
Welcome back to Current Thoughts! In this fifth part of our 7-part series on Eating Healthy, D and J dive into the world of vegan and fully plant-based diets — breaking down the facts, myths, and real-life tips without the guilt or food shaming. From tofu tacos to hearty lentil chili, this episode shows how plant-based eating can be simple, tasty, and affordable when done right.
You’ll learn what actually goes on a balanced vegan plate, how to avoid common nutrient gaps like B12 and iron, and which “healthy-looking” vegan products to watch out for. Whether you’re curious about trying a one-week plant-based challenge or just want to add more veggies to your week, this episode gives you a practical roadmap to start.
Topics Covered:
- What counts as a healthy vegan or plant-based meal
- The difference between “vegan” and “whole-food plant-based”
- How to build a balanced plate (protein + color + smart carbs + fats)
- Key nutrients to plan for — B12, calcium, iron, and omega-3s
- Busting common myths about soy, protein, and “vegan junk food”
- Real-life challenges: travel, social eating, and menu anxiety
- Budget tips: eating healthy plant-based meals without breaking the bank
- A no-chaos, 7-day starter plan for curious beginners
- The science-backed benefits for heart and metabolic health
- How to plan, supplement smartly, and keep meals satisfying
Key Takeaways:
- Vegan and plant-based diets can be heart-friendly, affordable, and delicious when built on real foods
- B12 is non-negotiable — use fortified foods or a supplement
- Focus on planning, not perfection — it’s about what you eat most of the time
- Whole foods > processed foods, even if the label says “vegan”
- Try a one-week trial: keep protein on every plate, hit color daily, go gradual with fiber
- Keep it simple: cook double, freeze half, and flavor it up with herbs, sauces, and spices
Connect With Us:
- Instagram: @thereallifedandj
- YouTube: The Real Life with D&J
- Website: thereallifedandj.com
- Support the Show: Buy Us a Coffee
- Join us on Substack
Join the Conversation:
Have you ever tried eating vegan or mostly plant-based? What worked, what didn’t, and what surprised you most? Drop your thoughts in the comments or message us on Instagram — we’d love to hear your story!
Next up: we’re putting vegan head-to-head with the Mediterranean and flexitarian “middle roads.” Tune in for Part 6: Eating Healthy with Mediterranean & Blue Zone Diets — and discover why these long-life patterns have stood the test of time.