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PLANTSTRONG CHALLENGE OVERVIEW
Fast-track your results with the strongest, cleanest nutrition on the planet—perfect for anyone ready to feel better, fast.
Discover our favorite hacks for fuss-free meals that taste amazing, keep you full, and power your day.
Learn how to crowd out the junk by piling your plate high with foods that support energy, health, and long-term results.
You might come for the week—but many stay for life. Feel the difference clean fuel can make in just seven days.
How It Works
Sign up in minutes and set yourself up for success.
Register with your email to unlock your free PLANTSTRONG Seven-Day Challenge.
Thousands have unlocked their best health with this plan. Now it's your turn!
Use our simple system to build your next meal. You can do it!
Before & After Biometric Testing
Pair the Seven-Day Challenge with before & after blood tests through our trusted lab partner. See measurable improvements, stay motivated, and take charge of your health journey.
On average, people experience -26 mg/dl with before/after biometric screening.
On average, people lose 3 pounds during Challenge.
Participants see an average change of -10/-5 mm/Hg in one week.
Most people see improvements in blood sugar within first week.
Founder’s Message
I’ve raced as a world-class triathlete. I’ve battled blazes as a firefighter. But nothing compares to the mission I’m on now — helping people reclaim their health and vitality through the power of plants.
It all started at Engine 2 in Austin, Texas, where I saw firsthand how real food could rescue a fellow firefighter’s life. That moment sparked a movement — one that’s now reached thousands through books, films like Forks Over Knives and The Game Changers, and this very challenge you’re about to take.
The PLANTSTRONG Seven-Day Challenge is your chance to see what’s possible when you fuel your body with the strongest, cleanest food on the planet. You’re not alone — I’m in your corner, cheering you on every step of the way.
Let’s rise up, take control, and show the world what it means to live PLANTSTRONG.
— Rip Esselstyn
Founder, PLANTSTRONG
Everything You Need to Know
Explore our FAQs — whether you’re just getting started or need a little extra inspiration, we’re here to make your PLANTSTRONG journey easy and uplifting.
The PLANTSTRONG Lifestyle is a whole food, plant-based way of eating that prioritizes nutrient-dense, minimally processed foods. It’s free from animal products, refined oils, and excessive salt and sugar. Created by Rip Esselstyn, former firefighter, professional triathlete, and New York Times bestselling author, PLANTSTRONG is about maximizing health, preventing disease, and fueling the body for peak performance with real, whole foods.
A whole food, plant-based diet is scientifically proven to:
✔ Lower cholesterol and reduce the risk of heart disease
✔ Normalize blood pressure and improve circulation
✔ Stabilize blood sugar levels, helping prevent or reverse type 2 diabetes
✔ Support healthy weight loss and sustainable weight management
✔ Enhance athletic performance and recovery
✔ Reduce inflammation and improve joint health
✔ Increase longevity by promoting cellular health
✔ Improve digestion with fiber-rich, gut-friendly foods
Starting is simple:
Focus on whole plant foods—vegetables, fruits, whole grains, legumes, nuts, and seeds.
Eliminate processed foods, oils, refined sugars, and animal products.
Stock your kitchen with nutrient-rich staples (e.g., beans, oats, quinoa, greens, sweet potatoes).
Batch cook and meal plan to make daily choices easier.
Try new recipes and flavors—there are endless delicious ways to eat plant-based!
👉 Want a done-for-you plan? Check out our PLANTSTRONG Meal Planner for hundreds of easy recipes, expert guidance, and personalized meal plans. Or our PLANTSTRONG Meal Bundle—a curated kit of pantry products, a grocery list for fresh items found at any local store, and a day by day plan for success.
Organic produce reduces exposure to pesticides and supports sustainable farming, but eating more plants—organic or not—is the top priority. If you’re on a budget, focus on the Dirty Dozen (buy organic when possible) and Clean Fifteen (conventional is fine). Always wash produce thoroughly.
Oil is the most calorie-dense food on the planet and lacks fiber and nutrients. Whole food sources (like nuts, seeds, and avocados) provide healthy fats without the excess calories, oxidation, and inflammatory effects of extracted oils. A no-oil diet supports heart health, weight management, and optimal blood flow.
Excess sodium contributes to high blood pressure, fluid retention, and increased risk of heart disease and stroke. The Standard American Diet is loaded with processed foods high in sodium, leading to chronic health issues.
The American Heart Association recommends no more than 1,500 mg of sodium per day for optimal heart health. Most Americans consume more than double that amount. Eating whole, unprocessed foods and seasoning with herbs, citrus, and vinegar instead of salt helps maintain a healthy sodium intake.
Absolutely! All plants contain protein, and when you eat a variety of whole plant foods, you naturally get all the essential amino acids your body needs. Legumes, lentils, tofu, tempeh, whole grains, nuts, and seeds are excellent sources of plant protein. Even leafy greens contain protein!
🚀 Did you know? Some of the strongest animals on Earth—gorillas, elephants, and oxen—are 100% plant-powered!
Calcium is abundant in plant foods and more bioavailable than dairy-based sources. Top sources include:
🥦 Leafy greens (kale, bok choy, collards)
🍊 Fortified plant milks (almond, oat)
🌰 Nuts and seeds (chia, sesame, almonds)
🌿 Beans and lentils
Dairy is not the best source of calcium—it’s linked to inflammation, osteoporosis, and increased cancer risk. Plants provide all the calcium your body needs without the downsides.
Yes! Omega-3 fatty acids are essential, but you don’t need fish to get them. The best plant-based sources are:
✔ Flaxseeds (ground for best absorption)
✔ Chia seeds
✔ Hemp seeds
✔ Walnuts
Your body efficiently converts ALA from plant sources into EPA and DHA, making fish unnecessary.
A well-planned PLANTSTRONG diet provides nearly everything you need, but we recommend:
✔ Vitamin B12 – Essential for nerve health and energy metabolism
✔ Vitamin D – Supports immune function and bone health (consider supplementation, especially in winter)
✔ Omega-3 (DHA/EPA) – Optional but beneficial for brain health, sourced from algae-based supplements
Our preferred brand? Complement Essential Multivitamin, designed specifically for plant-based eaters.
With so much conflicting nutrition advice out there, it’s hard to know what to believe. But the PLANTSTRONG Lifestyle isn’t a trend—it’s rooted in decades of science, clinical research, and real-world success stories. The overwhelming body of evidence supports a whole food, plant-based diet as the most effective way to prevent, halt, and even reverse chronic disease, boost energy, and optimize longevity.
PLANTSTRONG is built on the expertise of leading doctors, researchers, and nutrition pioneers, including:
Cardiovascular Health & Disease Reversal
✔ Dr. Caldwell Esselstyn – His groundbreaking research (Prevent and Reverse Heart Disease) proved that heart disease—the #1 killer—is not only preventable but reversible with a whole food, plant-based diet.
✔ Dr. Kim Williams – Former president of the American College of Cardiology, who advocates for plant-based nutrition to protect heart health and reduce cardiovascular disease risk.
✔ Dr. Robert Ostfeld – A leading cardiologist and director of the Montefiore Cardiac Wellness Program, who helps patients prevent and reverse heart disease through plant-based nutrition.
✔ Dr. Laurie Marbas – A board-certified lifestyle medicine and family physician who has used a whole food, plant-based diet to reverse chronic illnesses in her patients.
Cancer Prevention & Women’s Health
✔ Dr. Kristi Funk – Breast cancer surgeon and author of Breasts: The Owner’s Manual, who educates on the power of plant-based foods in reducing breast cancer risk and improving survivorship.
✔ Dr. Milton Mills – A passionate advocate for plant-based nutrition’s role in reducing cancer risk, particularly among communities disproportionately affected by diet-related diseases.
Diabetes & Hormonal Health
✔ Dr. Neal Barnard – A diabetes expert and founder of the Physicians Committee for Responsible Medicine (PCRM), whose research has demonstrated how plant-based diets can reverse type 2 diabetes and improve insulin sensitivity.
✔ Dr. Gemma Newman – A plant-based medical doctor who uses whole food, plant-based nutrition to help patients manage weight, balance hormones, and prevent disease.
Longevity, Brain Health & Aging
✔ Drs. Dean & Ayesha Sherzai – Neurologists and authors of The Alzheimer’s Solution, whose research highlights how a plant-based diet is one of the most powerful tools to prevent cognitive decline and Alzheimer’s disease.
✔ Dr. Saray Stancic – Lifestyle medicine physician and author of What’s Missing from Medicine, who reversed her multiple sclerosis (MS) symptoms through a whole food, plant-based diet and now educates others on its power.
✔ T. Colin Campbell, PhD – Author of The China Study, which remains one of the most comprehensive nutrition studies ever conducted, demonstrating the link between animal products and chronic disease.
Gut Health & Digestive Wellness
✔ Dr. Will Bulsiewicz – A leading gastroenterologist and author of Fiber Fueled, showing how a fiber-rich, plant-based diet is the key to optimal gut health and disease prevention.
✔ Brenda Davis, R.D. – A pioneering plant-based registered dietitian and co-author of Becoming Vegan, who educates on nutrient optimization and the importance of fiber for gut health.
Behavioral Science & Breaking Food Addiction
✔ Dr. Doug Lisle – Psychologist and author of The Pleasure Trap, who explains why we crave unhealthy foods and how a whole food, plant-based diet can free us from food addiction and cravings.
Weight Loss & Athletic Performance
✔ Dr. Joel Fuhrman – Creator of the Nutritarian diet and author of Eat to Live, who focuses on nutrient-dense, plant-based eating for weight loss, longevity, and disease reversal.
✔ Dr. Garth Davis – Bariatric surgeon and author of Proteinaholic, who dispels the myths surrounding protein and promotes plant-based eating for sustainable weight loss and peak health.
Medical Leadership in Plant-Based Nutrition
✔ Dr. Michelle McMacken – Director of the Bellevue Plant-Based Lifestyle Medicine Program, who trains doctors and patients in the power of plant-based nutrition for disease prevention.
✔ The American College of Lifestyle Medicine (ACLM) – A global leader in promoting lifestyle interventions—including plant-based diets—as the most powerful tools for preventing and reversing chronic disease.
PLANTSTRONG is built on real food, real science, and real results. The medical experts above—and thousands of their patients—have witnessed firsthand how a whole food, plant-based diet transforms health.
Unlike fad diets or industry-driven nutrition myths, the PLANTSTRONG approach is backed by decades of research and proven outcomes. Whether you want to prevent disease, reclaim your energy, or fuel peak performance, this way of eating works—because it’s how the body was designed to thrive.
🚀 Join the PLANTSTRONG movement today and experience the power of plants for yourself!
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