I would have liked to call this diet the “CHEtarian lifestyle” because I believe that the well-being of a person depends not only on proper nutrition ( which is obviously fundamental ), but also, if not above all, on a lifestyle understood in the broadest possible sense; in which, for example, the state of mind, the habitat in which we live, respect for other living beings, and the time we devote to ourselves are such determining elements that they cannot be separated from the rest.
But on the other hand, the term “diet” is not wrong; and we need only go back to its origins to see that it is, on the contrary, eminently correct and consistent with what has been said so far.
In fact, in ancient Greek medicine, the term diet (dìaita) meant “the set of rules of life (diet, physical activity, rest, etc.) designed to maintain a state of health” (quoted by Treccani encyclopaedia): the wisdom of the ancients.
Let’s start!
What are the characteristics of a sustainable diet?
Let me quote directly what the FAO says:
"Sustainable diets are diets that have a low environmental impact and contribute to ensuring food security, nutrition and well-being for present and future generations. Sustainable diets are protective and respectful of biodiversity and ecosystems, culturally acceptable, accessible, economically equitable and affordable, nutritionally adequate, safe and healthy, while optimizing natural and human resources".
I have explained (and will continue to explain) the various effects of our bad eating habits on all fronts, especially in the essay “Our Irrepressible Hunger for Meat“, but it is now time to provide the first important practical tool for winning this fundamental battle:
The CHEtarian Diet©
I have dedicated a considerable number of years to studying various sustainable diets, during which I came to realize that each one was missing certain fundamental elements—sometimes even seemingly minor elements—that, when present, can have significant implications. It is my hope that I have succeeded in outlining the most valid and comprehensive guidelines for leading a healthy and sustainable life*.
First, let us analyze the nutritional Pyramid of Wellness, which serves as the foundation for the diet.
Let's explain
To be sustainable and healthy, a diet should not include too much meat and animal-origin food products.
Reducing their consumption can make a significant contribution to preserving the planet's natural resources: healthy soil, rich biodiversity, clean air and water supplies.
However, by reducing the amount of animal food products, we must increase the amount of plant-based proteins: to avoid deficiencies in the amino acids, minerals and vitamins they contain.
A BRIEF OVERVIEW OF CHETARIAN FOOD PYRAMID
It is therefore imperative that our food pyramid be based on vegetables at the bottom, with a preference for fresh, local produce that is preferably seasonal.
Subsequently, legumes represent a sustainable source of protein, offering a cost-effective means of promoting health, enhancing flavor, and increasing satiety.
On top of legumes we have fresh fruit, given its role in providing minerals, vitamins and flavor.
Going higher, we see that carbohydrates are incorporated into the diet, exemplified by whole grains that help complete the amino acid profiles of plant proteins; but also provide both taste pleasure and the energy needed to meet the demands of daily life.
Then in the upper blocks of pyramide, foods of significant biological value are introduced, yet their consumption must be moderated due to their high calorie content (such as oil seeds or nuts) or due to concerns related to their low sustainability and high environmental impact (animal products).
The remaining food groups on the top of the pyramide are milk and dairy products, eggs, fish, white meat, and finally, red meat and sweets.
Skip to the next in-depth discussion for those who want to better understand the diet.
The pyramid : an overview
Let's start from the bottom: Time for yourself!
Physical activity, relax and conviviality at the table
Without physical activity and relax as the practice of devoting at least half an hour a day to ourselves, there is nothing that can give us well-being, not a diet, not a miracle. Let's force ourselves to invest in our "selves": less TV, less social media, less couch surfing, less Netflix or Prime series, going to bed an hour earlier, getting up an hour earlier to cultivate our bodies and minds. In this context, it is clear that sharing the pleasure of eating together is preferable to eating alone. Communal meals encourage moderation, while meals eaten in front of the TV or on the phone are less satisfying both for the body and the soul.
Water
I'm not going to tell you to drink 8 or 10 glasses of water, but drink plenty. When possible, prefer tap water.
No industrial drinks, sodas, fruit juices, with added sugar or not: we want a sustainable and healthy diet (which should be also affordable and plastic-free). Enjoy homemade herbal teas, hot or cold, prefer mostly plain water but why not enjoy also natural sparkling mineral water, limit your coffee and tea intake, if possible choose fair trade brands.
Vegetables
Vegetables should occupy the most important place in this diet because they are rich in vitamins, minerals, fiber and they have a relatively low impact (both on the budget and on the environment). But to do so, we should prefer those that are in season, preferably fresh and from local or national producers. Eating them fermented, frozen or even sun-dried is also an acceptable option, but canned vegetables in brine or in oil are not very recommended: they do not contain vitamins, are expensive and contain too much salt and/or oil. Eat at least 5 servings of vegetables a day; they will fill your eyes and stomach.
Plant-based proteins
The world of plant-based proteins does not offer the same bioavailability as animal proteins, but this difference can easily be bridged with a few extra grams of protein and a varied diet. Let me say that while almost all plant-based foods contain protein, when we talk about plant-based proteins, we usually mean beans, legumes, soy derivatives, seitan, nuts, some seeds like chia ans sesame, or some algae like spirulina, the big innovative world of meat alternatives, and even mushrooms (yes, despite not being part of the plant kingdom) and some pseudo-cereals like quinoa. Maybe these names sound mysterious to some of you now, but believe me, you will soon learn and love them as you start to reduce your meat intake.
Carbohydrates
Plant-based proteins are often high in carbohydrates. As we increase the amount of plant protein in our diets, we must be careful not to overdo it with other sources of carbohydrates. This vast world of sugars, starches, and fibers gives us different types of foods with just as many characteristics. Sugars, or simple carbohydrates, are called "empty calories" and are not good for health, so their consumption should be moderated to make room for complex carbohydrates: such as grains (choose whole grains), but accompanied by sources of fiber (vegetables). In simple terms: brown rice 'YES', white rice 'NO'; bulgur 'YES', cous-cous 'NO'; wholemeal bread 'YES', white bread 'NO'; polenta 'YES', cornstarch 'NO', etc.
Fruits
I have not included fruits along with vegetables at the bottom of our food pyramid because, although the sugar in fruit is natural, eating unlimited quantities of fruit will not help us achieve a perfect balance of blood sugar. Eat two to three servings a day. It's more than fine. When we introduce animal foods, we should better eat fruits away from meals. However, when we eat plant-based, add always some fruit to your plate to obtain the best synergistic effects. Eat seasonal fruit. It's preferable organic or sustainable agriculture, from local or national producers. If you can, avoid juices or smoothies.
Eggs, milk and dairy products, oilseeds and nuts
In the upper part of our food pyramid, we have these large groups of foods that offer excellent nutritional value and are great sources of protein, vitamins, minerals and omega-3 fatty acids (especially in oilseeds and nuts). However, their consumption should not be excessive, for reasons of sustainability in the case of the first two foods (eggs and dairy), and for reasons of excess weight in the case of the latter. Eggs, milk and dairy products, to be part of the CHEtarian diet, must come from local farms and animals raised with kindness and fed with natural and/or organic diets. To help reduce our environmental impact, make sure you also choose these animal by-products that are close to expiring date. Similarly, local oilseeds and nuts are to be preferred to imported ones, whenever possible.
White meat, fish, oils and fats
Excellent sources of protein, omega 3 (fish and some oils), vitamins and minerals; however, taking into account their unsustainability, low affordability of quality products and animal welfare concerns, we must limit their consumption to a maximum of 1 or 2 times a week, to be reduce deven more in the following months. Chickens should be from breeds that grow more slowly and/or raised organically; to reduce our environmental impact, choose poultry products that are nearing their expiry date. Fish must be of only sustainable species, of the legal and right size, and where possible caught by artisanal methods, preferably locally.
Oils and fats: their intake must be limited due to their high caloric content, even though the CHEtarian Diet© allows only the good fats, i.e. vegetable oils such as olive, linseed, sunflower, corn and others, only if cold pressed and not hydrogenated; butter only if organic, but in limited quantities; no hydrogenated or partially hydrogenated fats, therefore no to all vegetable margarines considered healthy.
Alcohol, red meat
Let's start with alcohol: If you want to live a healthy life, alcohol consumption should be moderated.
The consumption of red meat should be moderated a lot for its high environmental impact, for animal welfare, for health and for the budget. As for other animal products, give preference to those nearing their expiration date. The first few weeks of your diet, you can consume 1 or 2 times a week, if you really can’t do without it; but if you are not willing to reduce your consumption to 1 or 2 times a month, this diet is not for you (and you are probably not ready for the Revolution). ready for the revolution).
Industrial sweets, processed meat
Industrial Sweets: they are to be avoided, because other than delighting the palate and the senses for a few minutes, they do nothing good; but do harm the general health. Eliminate as soon as possible the added sugar from cold or hot drinks (coffee, tea, iced tea and so on: get used to drink them without sugar; included low or zero calorie sweeteners), you should say no also to added sugars present in healthy foods such as yoghurt, protein bars and vegetable drinks. Industrial sweets (cookies, ice-creams, tarts, croissants etc.) should be limited to 1-2 portions per week, but to be decreased more and more.
The same applies to processed meats (salami, sausages, etc.): they are very salty, often fatty, full of additives and not sustainable for the environment, animal welfare and health. The ideal is to limit their consumption to 1-2 times a month for the first few months, preferably to be eliminated from your menu after 1 year maximum.
The pyramid : an overview
Let's start from the bottom: Time for yourself!
Without physical activity and relax as the practice of devoting at least half an hour a day to ourselves, there is nothing that can give us well-being, not a diet, not a miracle. Let's force ourselves to invest in our "selves": less TV, less social media, less couch surfing, less Netflix or Amazon series, going to bed an hour earlier, getting up an hour earlier to cultivate our bodies and minds.
Water
I'm not going to tell you to drink 8 or 10 glasses of water, but drink plenty. When possible, prefer tap water.
No industrial drinks, sodas, fruit juices, with added sugar or not: we want a sustainable and healthy diet (which should be also affordable and plastic-free). Enjoy homemade herbal teas, hot or cold, prefer mostly plain water but why not enjoy also natural sparkling mineral water, limit your coffee and tea intake, if possible choose fair trade brands.
Vegetables
Vegetables should occupy the most important place in this diet because they are rich in vitamins, minerals, fiber and they have a relatively low impact (both on the budget and on the environment). But to do so, we should prefer those that are in season, preferably fresh and from local or national producers. Buying them frozen or even sun-dried is also an acceptable option, but canned vegetables in brine or in oil are not very recommended: they do not contain vitamins, are expensive and contain too much salt and/or oil. Eat at least 5 servings of vegetables a day; they will fill your eyes and stomach.
Plant-based proteins
The world of plant-based proteins does not offer the same bioavailability as animal proteins, but this difference can easily be bridged with a few extra grams of protein and a varied diet. Let me say that while almost all plant-based foods contain protein, when we talk about plant-based proteins, we usually mean beans, legumes, soy derivatives, seitan, nuts, some seeds like chia ans sesame, or some algae like spirulina, the big innovative world of meat alternatives, and even mushrooms (yes, despite not being part of the plant kingdom) and some pseudo-cereals like quinoa. Maybe these names sound mysterious to some of you now, but believe me, you will soon learn and love them as you start to reduce your meat intake.
Carbohydrates
Plant-based proteins are often high in carbohydrates. As we increase the amount of plant protein in our diets, we must be careful not to overdo it with other sources of carbohydrates. This vast world of sugars, starches, and fibers gives us different types of foods with just as many characteristics. Sugars, or simple carbohydrates, are called "empty calories" and are not good for health, so their consumption should be moderated to make room for complex carbohydrates: such as grains (choose whole grains), but accompanied by sources of fiber (vegetables). In simple terms: brown rice 'YES', white rice 'NO'; bulgur 'YES', cous-cous 'NO'; wholemeal bread 'YES', white bread 'NO'; polenta 'YES', cornstarch 'NO', etc.
Fruits
I have not included fruits along with vegetables at the bottom of our food pyramid because, although the sugar in fruit is natural, eating unlimited quantities of fruit will not help us achieve a perfect balance of blood sugar. Eat two to three servings a day. It's more than fine. When we introduce animal foods, we should better eat them away from meals. However, when we eat plant-based, add always some fruit to your plate to obtain the best synergistic effects. Eat seasonal fruit. It's preferable if it's organic or sustainable agriculture from local or national producers. If you can, avoid juices or smoothies. Eat fruit raw instead.
Eggs, milk and dairy products, oilseeds and nuts
In the upper part of our food pyramid, we have these large groups of foods that offer excellent nutritional value and are great sources of protein, vitamins, minerals and omega-3 fatty acids (especially oilseeds and nuts). However, their consumption should not be excessive, for reasons of sustainability in the case of the first two foods (eggs and dairy), and for reasons of excess weight in the case of the latter. Eggs, milk and dairy products, to be part of the CHEtarian© diet, must come from local farms and animals raised with kindness and fed natural and/or organic diets. To help reduce our environmental impact, make sure you also choose these animal by-products that are close to expiring date. Similarly, local oilseeds and nuts are to be preferred to imported ones whenever possible.
White meat, fish, oils and fats
Excellent sources of protein, omega 3 (fish and some oils), vitamins and minerals; however, taking into account their unsustainability, low affordability of quality products and animal welfare concerns, we must limit their consumption to a maximum of 1 or 2 times a week, to be reduce even more in the following months. Chickens should be from breeds that grow more slowly and/or raised organically; to reduce our environmental impact, choose poultry products that are nearing their expiry date. Fish must be of only sustainable species, of the legal and right size, and where possible caught by artisanal methods, preferably locally.
Oils and fats: their intake must be limited due to their high caloric content, even though the CHEtarian Diet© allows only the good fats, i.e. vegetable oils such as olive, linseed, sunflower, corn and others, only if cold pressed and not hydrogenated; butter only if organic, but in limited quantities; no hydrogenated or partially hydrogenated fats, therefore no to all vegetable margarines considered healthy.
Red meat, alcohol
Let’s start with alcohol: if you want to lead a healthy life, alcohol consumption should be restricted.
The consumption of red meat should be moderated a lot for its high environmental impact, for animal welfare, for health and for the budget. As for other animal products, give preference to those nearing their expiration date. The first few weeks of your diet, you can consume 1 or 2 times a week, if you really can’t do without it; but if you are not willing to reduce your consumption to 1 or 2 times a month, this diet is not for you (and you are probably not ready for the Revolution).
Sweets, processed meat
Sweets: they are to be avoided, because other than delighting the palate and the senses for a few minutes, they do nothing good; but do harm the general health. Eliminate as soon as possible the added sugar from cold or hot drinks (coffee, tea, iced tea and so on: get used to drink them without sugar; included low or zero calorie sweeteners), you should say no also to sugars present in healthy foods such as yoghurt, protein bars and vegetable drinks: no, to industrial yoghurt with fruit and similar, opt for the natural one and you may add some dried or fresh fruit inside; choose always almond milk, soy or other plant-based milks without added sugar. I guarantee that you will get used to its absence, but if you are not able to renounce it, use sparingly grape molasses, cane sugar, stevia and for only limited use, honey (the real one, if you can find it). Baked sweets (biscuits, pies, tarts, croissants etc.) should be limited to 1-2 portions per week, but to be decreased more and more.
For processed meats (salami, sausages etc.) use the same attitude: they are very salty, often fatty, full of additives and not sustainable for the environment, animal welfare and health. The ideal is to limit their intake to 1-2 times a month, or less.
As you can see, the Nutritional Pyramid of Well-being, stands on 3 pillars, which are fundamental to be able to define CHEtarian diet©:
our meals must be practical and economical, healthy and ethically sustainable
And finally:
We can talk about CHEtarian diet©
With this diet:
-
we will not renounce any gluttony at the table -
we will be able to do something concrete for our health
-
kilos in excess
-
the budget
-
the climate change
-
and consequently for the present and future of every living being on the planet
Before we go any further, though, I want to make a premise
We cannot entrust our fate in terms of health, to others, including me
We cannot entrust our fate in the sense of health, to others, including myself. We cannot accept everything we are told, we must strive to know the reason for every choice, to enrich our food culture by relating it to ourselves, as individuals, who are unique and different from others.
My main intention is to provide you with chefoodrevolution.com, the right tools. If you continue to follow me, in time, you will be able to choose which food product to buy and which not, just by looking at the ingredients label, without being influenced by the brand, price or misleading advertising.
The CHEtarian diet© has been developed and tested by me and my husband in more than 10 years, and it is perhaps the only one that, besides offering being healthy and sustainable, takes into account also the convenience and cheapness of the meals in order to satisfy everyone, rich and poor; because if you still did not understand let me repeat again: in this Revolution no one should be left behind.
Here is a meal-plan example based on 10 days, in order to have a more complete outlook of the frequency of animal proteins included
Meal plan:
The CHEtarian diet©
Before breakfast: start every day with 1-2 glasses of water; it is advisable (for those who can) to squeeze half a lemon in it, so that you have the right boost and energy to be ready for the day
1° Day BREAKFAST: bowl of plant-based porridge, a half seasonal fruit, oil seeds, nuts; herbal tea without sugar
SNACK: yogurt, a half apple and a handful of almonds
LUNCH: brown rice with mushrooms; side dish of grilled eggplants or other seasonal cooked vegetables
SNACK: half slice of wholewheat bruschetta, 30g of lupins and a handful of olives
DINNER: 100g homemade fatty fish patties(*); purslane salad and/or cooked vegetables, spelt bread
AFTER DINNER: herbal tea without sugar and a half portion of fruit or a sweet potato n-ice cream
Recipes of the day:
Plant-based alternative(*):
2° Day BREAKFAST: bowl of plant-based yogurt and oat flakes, a half seasonal fruit, oil seeds, nuts; herbal tea without sugar
SNACK: 4 sundried apricot and 100g of cottage cheese
LUNCH: hearty vegetable curry; fennel and orange salad and/or other seasonal cooked vegetables
SNACK: crudités of fennel, celery, granny smith apple with oil and lemon seasoning and a 30g of pumpkin seeds
DINNER: pizza as you want (better if homemade, with wholewheat flour); rich salad bowl and/or grilled vegetables
AFTER DINNER: herbal tea without sugar and a half portion of fruit
Recipes of the day:
Gluten-free Alternative(*):
3° Day BREAKFAST: 1 slice of toasted wholewheat bread, with a spoonful of peanut butter and a half cooked apple; 1 cup of oat milk capuccino or herbal tea without sugar
SNACK: 1 fruit in season and 3-4 walnuts
LUNCH: black beans stew with brown rice with mushrooms; rich salad bowl or other seasonal cooked vegetables
SNACK: 2 homemade Bounty bars or natural plant based yogurt with 2 dry figs
DINNER: tofu sticks (*), baked Brussels sprouts and/or other seasonal cooked vegetables; spelt bread
AFTER DINNER: herbal tea without sugar and a handful of pistachios
Recipes of the day:
Soy-free Alternatives(*):
4° Day BREAKFAST: bowl of yogurt with oat flakes, half fruit, oil seeds and nuts; 1 cup of herbal tea without sugar
SNACK: half-orange in slices and a handful of black olives seasoned with fennel seeds and 4 walnuts
LUNCH: barley salad; rich salad bowl or other seasonal cooked vegetables
SNACK: chia pudding
DINNER: savory vegan cheesecake (*); rich salad bowl and/or cooked vegetables; bread
AFTER DINNER: herbal tea without sugar and a handful of pumpkin seeds
Recipes of the day:
Hot Meal Alternative(*):
5° Day BREAKFAST: bowl of yogurt with a slice of vegan orange cake, 1 cup of herbal tea without sugar
SNACK: half slice of wholewheat bread and peanut butter with 2 dried figs
LUNCH: whole wheat pasta with vegetables and olives; rich salad bowl or other seasonal cooked vegetables
SNACK: half fruit and a handful of hazelnuts
DINNER: clams gratin (*); tex-mex salad bowl and/or cooked vegetables; bread
AFTER DINNER: herbal tea without sugar and a half portion of fruit
Recipes of the day:
Plant-based Alternative(*):
6° Day BREAKFAST: porridge of plant-based milk or yoghurt, a half banana, oil seeds and nuts; 1 cup of herbal tea without sugar
SNACK: half slice of wholewheat bread and peanut butter with 2 dried figs
LUNCH: mushroom soup; braised leek and carrot, rich salad bowl; spelt bread
SNACK: crudités of fennel, celery, granny smith apple with oil and lemon seasoning and 30g of lupins
DINNER: vegetarian sprout patties (*); coleslaw and/or cooked vegetables; rye bread
AFTER DINNER: herbal tea without sugar and a slice of millet cake
Recipes of the day:
Fast Meal Alternative(*):
7° Day BREAKFAST: vegan brownies, half fruit in season, 1 cup of herbal tea without sugar
SNACK: crudités of fennel, celery, carrot with oil and lemon seasoning and handful of pumpkin seeds
LUNCH: stuffed portobello mushroom with potato rosti, rich salad bowl; half slice of spelt bread
SNACK: 80g cottage cheese with 2 dried apricots and 5 almonds
DINNER: Turkish red lentil patties (*); rich salad bowl and or cooked seasonal vegetables
AFTER DINNER: a herbal tea without sugar and a half portion of fruit
Recipes of the day:
Hot Meal Alternative(*):
8° Day BREAKFAST: vegan pancakes, half fruit in season, 1 cup of herbal tea without sugar
SNACK: 1 apple and 5 almonds
LUNCH: turkish bulgur salad Kısır, sea beet salad bowl; half slice of spelt bread
SNACK: greek yogurt and 2 dried figs
DINNER: Turkish kofte meatless meatballs (*); babagannush salad and or cooked seasonal vegetables
AFTER DINNER: a herbal tea without sugar and a half portion of fruit
Recipes of the day:
Soy free Alternative(*):
9° Day BREAKFAST: porridge, half fruit in season, 1 cup of herbal tea without sugar
SNACK: 20g of swiss cheese with 3-4 walnuts
LUNCH: Millet gnocchi; artichoke carpaccio, rich salad bowl; half slice of spelt bread
SNACK: half sliced apple with 1 tablespoon of peanut butter
DINNER: Chickpea flatbread; 1 tbsp of Romesco sauce(*); rich salad bowl and or cooked seasonal vegetables
AFTER DINNER: a herbal tea without sugar and a half portion of fruit
Recipes of the day:
Winter Alternative(*):
10° Day BREAKFAST: 1 egg omelette (*), fresh or sundried tomatoes salad, half fruit in season, 1 cup of herbal tea without sugar
SNACK: half fruit in season with 10 almonds
LUNCH: broccoli and peas pasta, walnut and Jerusalemme artichoke salad and/or cooked vegetables
SNACK: crudités of fennel, celery, carrots with oil and lemon seasoning and 30g of lupins
DINNER: Vegetarian döner kebab with kefir flabread for the wrap; 1 tbsp of hummus; rich salad bowl and or cooked seasonal vegetables
AFTER DINNER: a herbal tea without sugar and a half portion of fruit
Recipes of the day:
Plant-based Alternative(*):
Before taking action
Observation and suggestions
As you can see in the meal plan, 18 out of 30 main meals do not contain animal proteins: and do not think that the alternatives to choose from are finished, quite the contrary.
Anything I didn’t specify the quantities doesn’t mean you should overuse them. However, this rule does not apply to vegetables in general, of which there is no theoretical limit, except for the quantity of oil indicated (for women who pay attention to the shape is advisable a maximum of 1 tablespoon of oil per meal; for men 1-2 tablespoons: the reason for not exceeding with oil is not only related to physical fitness, but especially to the importance of synergistic balances between omega-3 and omega-6; if you really can not give up “more oil”, prefer flax seed or hemp oil for extra spoons).
Usually women at normal weight/height, with moderately active lifestyle, should consider 60-80 grams of carbohydrates for lunch; while men in the same conditions 80-100 grams; bread is supposed to be a slice of 40-60 grams. (The quantities indicated vary from height and weight).
You can modify or repeat the breakfasts you like most, as well as the lunches, but try not to take all the animal proteins with meals too close with each other: keep a distance of at least 2 days between meat and fish, for example.
The CHEtarian diet is set to respect and guarantee the correct presence of protein, iron, calcium, omega-3 and vitamin B12 (without using the supplements) which are the most important and critical elements in a diet with a low content of animal sources; in case of intense or competitive sports activity, or if you are definitely overweight, the quantities should be reviewed.
Legumes
Legumes should always be soaked for at least 24 hours; 80-100 grams of dried legumes per day for women is more than enough; while men should not exceed 130 grams per day.
Snacks'
Snacks’ should be considered as an aid to assimilate more protein, vitamins and minerals, so you shouldn’t skip them: I could tell you not to give them too much importance and in case you’re not used to have coffee/tea time, integrate the content of the snacks in the main meals; however, the ‘snack’ has a strategic function, as it allows us to eliminate the antagonistic effects of some foods taken together, which can compromise the optimal absorption of key components of our diet.
Soy Milk
Soy drink (commonly called Soy milk) is an excellent source of proteins and minerals, but try not to exaggerate: if your meal of the day includes tofu or other unfermented soya product, drink a different plant-based milk, for example oat milk.
Summary
Article Name
CHEtarian diet: sustainable on every front
DescriptionBased on the Food Pyramid of Wellness, CHEtarian is the only diet that combines 3 fundamental points: affordability, health, sustainability
Author
Başak Bartu
Publisher Name
CHE Food Revolution
Publisher Logo
