In this episode, we’re diving into one of the most practical meals of the day—lunch! Join us as we share our favorite go-to plant-based lunch ideas, from fresh avocado toast and hearty baked potato soup to quick wraps and satisfying smoothie bowls. Whether you’re packing a lunch for work, looking for school-friendly options, or grabbing something on the go, this episode is packed with tips to make plant-based eating easy, nutritious, and absolutely delicious.

Loaded Baked Potato Soup Recipe

Ingredients: 2 tsp olive oil 1 medium yellow onion 3 garlic cloves 5 large russet potatoes 4 cups vegetable broth 4 tsp vegan butter 1 cup nondairy mil ½ cup vegan sour cream ¼ cup chives ½ cup vegan cheese 4 slices plant based bacon Broccoli (1-2 heads)

Saute onions and garlic in oil for a few minutes. Boil potatoes in water until soft. Add onions, garlic, potatoes, and vegetable broth to slow cooker. Cook on medium for about 6 hours. Cook bacon. Roast broccoli at 400 for 20 minutes. Combines remaining ingredients with potatoes in crock pot and enjoy!

Quick guide to meals mentioned:

• Trader Joe’s Frozen Fried Rice with Tofu: A quick meal made by adding tofu to Trader Joe's frozen fried rice—perfect for an easy, satisfying lunch from the freezer.

• Avocado Toast with Hummus and Toppings: A versatile avocado toast featuring homemade hummus, half an avocado, tomato, pepitas, and chia seeds, all layered on toast. Tracy also shares her version with sourdough, vegan mayo, vegan cheese, avocado, and an "everything but the bagel" seed mix.

• Loaded Baked Potato Soup: A warm, comforting baked potato soup made with plant-based cheese, cream, smoky tempeh "bacon bits," and broccoli. Perfect for a thermos-friendly lunch in colder months.

• White Bean and Spinach Stew with Vegan Sausage: A hearty white bean stew with spinach and vegan sausage, ideal for a crockpot meal that can be portioned for multiple lunches.

• PBJ Variations: A classic peanut butter and jelly sandwich with a twist, like using fresh blueberries instead of jelly or adding chopped fruit with peanut butter for a quick, nutritious option.

• Falafel and Hummus Wraps: An easy, customizable wrap using falafel, hummus, leftover sautéed veggies, or chickpeas. Can also include rice and any preferred sauce for extra flavor.

• Spinach and Vegan Cheese Quesadilla: A quick quesadilla filled with beans, spinach, and vegan cheese, topped with salsa or avocado for added nutrients.

• Taco/Nacho Bowls with Canned Chili: A simple lunch bowl with crumbled tortilla chips, canned vegan chili (like Amy’s), vegan cheese, sour cream, and optional toppings like salsa or "bitchin’ sauce."

• Smoothie Bowls with Toppings: A smoothie bowl made with plant-based milk, fruits, kale, granola, and nut butter, providing a refreshing yet filling option for a plant-based lunch.

• DIY Big Salad from Salad Bar: A “big salad” with greens, grilled tofu, beans, seeds, and other veggies, often found at salad bar restaurants like Mad Greens or Sweetgreen for a well-rounded plant-based meal.

• Peanut Butter & Banana/Apple Fruit Bowl: A quick fruit bowl with seasonal fruits like apples and bananas, topped with peanut butter or other nuts/nut butters.

• Quick Mediterranean Bowl (Hummus & Dolmas): A Mediterranean-inspired option featuring hummus, falafel, dolmas, or grape leaves—easy to find at Mediterranean restaurants.

We’re back with part 2 of our episode on menopause with Dr. Michelle Tollefson! In this episode, we dive into everything from plant-based lunch ideas to the essential role fiber plays in gut health. Dr. Tollefson offers invaluable insights into how how fiber-rich diets support overall health, reduce inflammation, and fuel the gut microbiome. We also cover the impact of glycotoxins, the importance of fermented foods, and how a healthy diet promotes sexual health and well-being during menopause.

Join us as we dive into a vital conversation on women’s health with Dr. Michelle Tollefson, a leader in lifestyle medicine and women’s wellness. In this episode, we discuss everything from navigating menopause and perimenopause to the powerful role of plant-based diets in supporting cardiovascular, brain, and bone health. Dr. Tollefson shares her personal journey, evidence-based strategies for thriving beyond menopause, and practical tips on how to make simple dietary changes that can have a profound impact on your health. Whether you’re experiencing menopause, supporting someone who is, or just interested in women’s health, this episode is packed with insights you won’t want to miss!

Listen now to discover how to harness the power of nutrition and lifestyle for optimal health and longevity.

Learn more about Dr. Michelle Tollefson

Find her book: PAVING a Woman's Path Through Menopause and Beyond

In this bonus episode, Tracy and Eden share their favorite plant-based breakfast ideas for those looking to start their day with a nutrient-packed, delicious meal. From savory oats and tofu scrambles to sweet overnight oats and DIY cream cheese, they discuss practical tips for making breakfast fast, flavorful, and family-friendly.

Follow us on Instagram @doctorplantpodcast

Featured Products

Birch Bender Pancake & Waffle Mix

Featured Recipes

Cream cheese - double recipe

3 cups raw cashews, soaked overnight or boiled for 30 minutes

½ cup plant-based yogurt, unsweetened

2 tbsps. Apple cider vinegar

2 tbsps. Lemon juice

2 tsps. onion powder

1 tsp. salt

Blend all well.

Then add ¼ - ½ cup fresh chives, pulse until blended

Sourdough French Toast

6 tsp ground flax

6 tbsp whole wheat flour

3 cups plant-based milk

1 loaf sourdough

6 tbsp nutritional yeast

Toppings:

Blueberries

Strawberries

Bananas

Maple syrup or powdered sugar

Peanut butter (optional)

Directions

Combine dry ingredients. Incorporate milk and blend well. Dip sourdough slices in batter then cook on nonstick skillet until golden brown, flipping once. Top with toppings of choice and enjoy.

Overnight Crockpot Apple Cinnamon Oatmeal

Fruit Mix:

2 tbsps. brown sugar

1.5 tsps. Cinnamon

¼ tsp nutmeg

3 medium apples, cored and sliced

1 cup dried cranberries

¼ cup plant-based butter

Oats:

2 cups whole groats

2 cups water

2 cups apple juice

¼ tsp salt

Directions:

Mix brown sugar, cinnamon and nutmeg in a medium mixing bowl. Add apples and cranberries and toss well to coat. Spray a 3-4 qt slow cooker with cooking spray. Transfer the fruit mixture to the crock. Dot with butter.

Prepare oats: Add oats, water, apple juice and salt to the mixing bowl and stir very well. Then pour over the fruit mixture in the slow cooker. DO NOT STIR.

Slow cook: Cover and cook on LOW for 6-8 hours. Stir before serving, then top with additional craisins, fruit, or nut butter and enjoy!

Physician to Physician Plant-Based Nutrition is produced in partnership with Balanced, a registered 501(c)3 nonprofit organization. Please consider supporting this podcast by donating to Balanced or connect with the team by visiting balanced.org

Season 3: Ages and Stages is full of valuable, evidence-based nutrition science to help anyone and everyone, across all ages and stages of life, integrate more plant-based foods into their diets.

Episode 1 is for anyone looking to add more plants to their diets! Whether it’s your first time feeding yourself away from home or you’re looking to make your current meal plan more plant-based, guest Rhyan Geiger has practical advice for navigating the transition while keeping your health top of mind.

Rhyan is an award-winning vegan dietitian. She is a nutrition writer and two-time author of Vegan Slow Cooking for Two and Plant-Based Low FODMAP. She is the VEO (like CEO, but V for vegan) of Phoenix Vegan Dietitian, where she helps people enjoy more plant-based foods through nutrition coaching, media, and writing.

You can learn more about Rhyan and connect with her on her website: https://phxvegandietitian.com/

In this Bonus Episode, we're talking with Audrey Lawson-Sanchez, founder and executive director of Balanced.org, about the ins-and-outs of nutrition policy and what it takes to advocate for change.

Learn more about Balanced.org on their site and take 30 seconds to endorse the Focus on Fiber campaign to get encourage the USDA to make dietary fiber a nutrition priority in school meals!

It can be hard to answer patient questions about plant-based diets if you don't have direct experience with it yourself - so we're answering some of the most common patient FAQs in this bonus episode! From concerns about protein to questions about gas and bloating, we've got you covered.

Other resources mentioned in this episode:

Nutrition for Families

Balanced.org

PCRM

NutritionFacts.org

eCornell Training

American College of Lifestyle Medicine