The Forks Over Knives Plan - How To Transition To The Life-Saving, Whole-Food, Plant-Based Diet

The Forks Over Knives Plan – How To Transition To The Life-Saving, Whole-Food, Plant-Based Diet

We know that a plant-based whole-food diet is a healthy choice to make but we often think about how can we follow it and totally skip meat and animal products from our diet. There is a Forks Over Knives Plan that explains how to transition our diet to a whole-food and plant-based diet. So, read below to know about this diet plan.

The Forks Over Knives

The Forks Over Knives was introduced in 2011 as a lengthy documentary film that then took the shape of the forks over the knives plan. There is a cookbook with this name that uses this concept of diet transition and has many dishes in it. The purpose of this Forks Over Knives was to ease chronic diseases in a short time by eating a good diet.

This diet is based on whole, minimally processed, and plant-based foods. All animal products, dairy, and refined and processed foods are excluded from this diet.

About 5 years after the documentary, The Forks Over Knives teamed up and made a 4-weeks transition cookbook guide that explained the transition to the plant-based, whole-grain way of living. It also explained what a plant-based, whole-grain diet is and what it’s not. 

The food that is included in this diet is just not healthy but satisfying as well. The Hallmark of the Forks Over Knives diet is its ability to avert, stop and even manage chronic diseases. 

This 4-week guidebook is a roadmap to health. These dietary changes can help you in different ways:

  • Avert, stop and even manage chronic diseases. 
  • Helps reach the ideal weight
  • Enhance mental clarity
  • No side effects
  • Sense of wellbeing
  • Saves time & money

The Forks Over Knives Plan: How To Transition To The Life-Saving, Whole-Food, Plant-Based Diet

The whole concept of this plan was to transition our diet to a plant-based diet. This guide can help you transition your diet by following the guidelines of this diet, and by eating from the categories of food groups included in this plan. 

The primary category of food included in this plan is:

  • Fruits
  • Vegetables
  • Tubers
  • Whole grains
  • Legumes

The foods excluded from this plan are:

  • Meat
  • Dairy
  • Eggs
  • Processed foods
  • Refined foods
  • Oils 

Some examples from the food categories included in this Forks Over Knives plan are.

1- Fruits: Mangoes, oranges, bananas, grapes, cherries, strawberries, etc. 

2- Vegetables: Lettuce, carrot, broccoli, kale, collard green, cauliflower, etc. 

3- Tubers & Starchy Vegetables: Potatoes, corn, peas, yams, winter squash, etc.

4- Whole Grains: Barley, millet, oats, quinoa, rice, etc.

5- Legumes: Lentils, beans, chickpeas, black beans, etc.

Forks Over Knives Plan: Not Only About Vegetables

Leafy vegetables are no doubt, the most important part of a plant-based diet, but this diet is not only about vegetables. These leafy vegetables do not provide many calories as are a poor source of calories. For example, to consume 2000 calories, you’d require 16 lbs of cooked Kale on your plate.

In order to protect yourself from low energy levels, you have to eat starch-based foods like chickpeas, brown rice, kidney beans, quinoa, etc & whole fruits along with these leafy vegetables, rather they should make the center of your plate. 

The only thing that needs to be altered is the cooking technique, like making them without oil. Some dishes might be familiar to you such as Mashed potatoes, Black beans with rice, Sweet potato lasagna, Rice Burritos, etc.

Forks Over Knives: Package Of Nutrients

It is necessary to understand that no food gives us a single nutrient. The important thing is the nutritional profile and packaged nutrients. If we talk about whole-plant-based foods, they are packed with multiple nutrients. So, you need not worry about whether essential nutrients are going into your body or not, just eat without getting worried.

Forks Over Knives: Calorie Density

On a plant-based-whole diet, there is no need to be worrying about calorie consumption and portion control because these foods are rich in bulk as they have a lot of fiber content and water in them compared to other standard foods. The bulk of these foods gives a fulfilling feeling despite how few calories you have consumed. So, consuming these foods is the only way of making you feel full with low-calorie intake. You can eat until you are satisfied with this diet.


The Forks Over Knives Plan is a diet based on whole, plant-based, and minimally processed foods where all animal products, dairy, oil, and refined foods are excluded. The Hallmark of this diet is the ability to avert, stop and manage chronic diseases. It is a 4-week guidebook and roadmap to health that explains how to transition your diet to a whole and plant-based diet. It is a healthy transition that provides a package of nutrients without the tension of calorie consumption. 


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