The 21 Day Challenge begins on November 1, 2019. The purpose of the challenge is to eat 100% whole food, plant-based as much as possible over the next 21 days. When you commit to this 100%, you will be amazed at the results.

For those new to eating plant based, this is a great way to lay a foundation for success. Be sure to join the Plant Based Eating for Health Facebook Group. This is a very supportive group of plant-based enthusiasts at all ends of the spectrum.

There are those who are brand new to this way of eating and those who have been eating plant based for years.

If you are new to eating plant-based, use the 21 days to commit 100% to eating plant-based. For those who have been plant-based for any length of time, share your insights, tips, ideas and recipes in the group.

You will be amazed at what can happen during this short period of time.

Consult Your Health Care Professional

Before embarking on any change like this, it is recommended you consult your health care provider. Especially if you are on medications such as high blood pressure medication, insulin, heart medications, or anything like this.

Going from the SAD (standard American diet) to a WFPB diet can minimize your need for certain medications. It’s essential that the person who subscribed these medications be made aware of any changes you are making.

NOTE: I am NOT a medical provider and am NOT giving medical advice. You acknowledge your choice to make dietary changes is your full responsibility and no one else’s.

In preparation for the 21 Day Challenge, here are a few things you can do to get the greatest results.


Determine the outcome you want to achieve over the 21-day period. Are you wanting to have more energy, reduce inflammation, minimize food cravings, sleep better, etc.? Be clear on what you desire to achieve.
The more it is about how you feel and your overall health, the better. If it is strictly about weight loss, you may be focused on a micro goal rather than a macro goal.


During the 21-day period, it is recommended to journal about your experience. Write down how you are feeling when you start, what your goals are during the 21-day period, and keep track of what you eat throughout the 21-day period.

Notice what situations trigger your desire for unhealthy foods that you consider “comfort” foods.

Notice over the 21 days how your food cravings change.

Also log how much water you consume. It’s essential to drink plenty of water every day.

The journal can be as fancy or simple as you’d like. A plain, spiral notepad will work equally as well as a faux leather journal available on Amazon.

Current weight

Although this challenge is NOT about weight loss, it does help to have a point of reference on where you are with your weight. On Day One weigh yourself.

After your weigh-in, put the scale away for the 21-day period. This is NOT about a diet. This is about a lifestyle change.

Trigger foods

Most everyone has a type of food that triggers them. Consider the foods that are “trigger” foods for you. If possible, clear them out of your immediate environment. In your home, clear out those foods in your refrigerator, cabinets and “hiding” areas that do not support a 100% plant-based protocol.

In your office space, do you keep unhealthy snacks hidden “just in case.” There will always be “just in case” scenarios. You decide how successful you will be with over the next 21 days.

Language Patterns

“I can’t have that,” is not as empowering as “I choose not to eat that,” when it comes to your food choices.

Notice what you say about how you are eating. This is not about “can’t” but rather about “choose not to.”

Saying, “I have to eat this way,” is less empowering than, “I choose to eat this way.”

There’s a huge difference in how we phrase our choice around the foods we are consuming and not consuming.

If you feel like you are forcing yourself to make this change, it will likely be much harder to stay the course.

Big Picture

Ultimately, there are three primary reasons people make the change to a plant-based lifestyle.

• Health
• Compassion to animals
• The environment

Whatever your reason for choosing a plant-based lifestyle, when you know why you are doing this it is much easier to stay the course. Keep in mind, there will be plenty of people who just don’t get it. And that’s okay. It’s not about others, this is about you.

Be sure to surround yourself with others who are on a similar path. Thus, the reason to join communities of people who can encourage you to stay the course.


Books, videos, resources

There are lots of videos on YouTube you can watch to educate yourself more fully on the Plant-Based lifestyle. Before and after stories are very inspirational. Documentaries are revealing. Science based videos are often shocking in what we learn. Factory farming videos are enough to turn your stomach.

Whatever it takes to become aware, spend time doing so.

One of the books I recommend for anyone starting a plant-based eating protocol is Eat to Live by Dr. Joel Fuhrman. This book is great for those who want to brush up on all the benefits of this way of life.

Share the title of your favorite book in the comment section. Let others know what books and videos have really helped you.

Commit to Your Health

Most of all, make a commitment to yourself that you deserve to do something that is loving, compassionate and incredibly healthy.

Join The Community

We have a great community of men and women from around the globe committed to a plant-based lifestyle. Join us on Facebook.