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Episode 23: Eating Healthy with Vegan & Plant-Based Diets (Part 5 of 7)
🎙️ Episode Title:
Episode #23 | 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 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. 🌿✨
View all episodes
🎙️ Episode Title:
Episode #23 | 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 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. 🌿✨