Education & Cookbook

The Forks Over Knives Plan


The Forks Over Knives Plan is a comprehensive guide to transitioning to a whole-food, plant-based diet, based on the principles outlined in the influential documentary "Forks Over Knives." Written by Alona Pulde, MD, and Matthew Lederman, MD, the book provides a step-by-step, four-week plan to help readers adopt a healthier lifestyle.

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Product Summary

The trailblazing film Forks Over Knives helped spark a medical and nutritional revolution. Backed by scientific research, the film’s doctors and expert researchers made a radical but convincing case that modern diseases can be prevented and often reversed by leaving meat, dairy, and highly refined foods off the plate and adopting a whole-food, plant-based diet instead.

Now, The Forks Over Knives Plan shows you how to put this life-saving, delicious diet into practice in your own life. This easy-to-follow, meal-by-meal makeover is the approach Doctors Alona Pulde and Matthew Lederman (featured in the documentary) use every day in their nutritional health practice—a simple plan that focuses on hearty comfort foods and does not involve portion control or worrying about obtaining single nutrients like protein and calcium.

In just four short weeks you’ll learn how to stock your refrigerator, plan meals, combat cravings, and discover all the tips and tricks you’ll need to eat on the go and snack healthily. You’ll also get 100 simple, tasty recipes to keep you on the right track, beautiful photographs, a 28-day eating guide, and advice throughout the book from people just like you.

Information Source: Publisher


What Reviewers Like

  • Evidence-Based: The plan is grounded in scientific research, drawing from studies that demonstrate the health benefits of a whole-food, plant-based diet.
  • Structured Approach: The four-week transition plan provides a clear roadmap for readers, gradually introducing changes to meals and lifestyle habits.
  • Recipes and Meal Plans: The book includes 100+ plant-based recipes and sample meal plans, making it easier for readers to implement the diet.
  • Addresses Common Concerns: The authors tackle issues such as dining out, traveling, and dealing with social situations while following a plant-based diet.

Things to Consider

  • Restrictive: Some readers may find the elimination of all animal products, oils, and processed foods to be challenging or overly restrictive.
  • Requires Meal Planning: Adopting the plan necessitates a significant shift in shopping and cooking habits, which may be time-consuming for some.
  • May Not Address Individual Needs: The plan offers a one-size-fits-all approach and may not account for individual nutritional requirements or health concerns.

Information source: product reviews

Research resized

Relevant Research - Plant Based Diet

The effectiveness of plant-based diets in weight management and metabolic health improvement is well-documented through various studies. Tran et al.'s systematic review highlights the positive effects of plant-based diets on weight status, demonstrating substantial benefits in weight management. In a 16-week randomized clinical trial by Kahleova et al., the metabolic advantages of plant protein were observed, indicating significant improvements in overweight individuals. Ivanova et al. explored the plant-based diet as a strategy for weight control, reinforcing its efficacy in managing weight through nutritional quality and reduced calorie intake. Furthermore, Chen et al.'s longitudinal analysis from the China Health and Nutrition Survey linked plant-based diet indices with lower risks of obesity and metabolic diseases, emphasizing the diet's role in promoting long-term health. Collectively, these studies demonstrate that plant-based diets not only facilitate weight loss and weight management but may also offer substantial metabolic benefits, making them a viable dietary approach for improving overall health outcomes.

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