# Fig Lane Nutrition

> Plant Forward Nutrition


## Posts

- [Dog Bowls for Humans: RD Tips to Balance the Viral Recipe](https://figlanenutrition.com/matty-matheson-dog-bowl-recipe-healthy/): What if I told you lunches, weeknight dinners, and even fancy weekend meals could all be easier if you just ate a dog bowl. No, we’re not talking about the fur babies kibble, but we are talking about the high protein rice bowls becoming popularized by the chef and actor in the TV show “The Bear”, Matty Matheson. Matheson talks about prepping these dog bowls to support his healthier habits and weight loss journey. His mainly consist of ground beef, eggs, and white rice but, we can always add to it. While simple, high in protein, and satiating, we are […]
- [A Registered Dietitian's Grocery list for an Anti-Inflammatory Diet](https://figlanenutrition.com/grocery-list-for-an-anti-inflammatory-diet/): Inflammation has been a buzz word lately on social media mainly being used by someone missing at least one article of clothing in the grocery store. And while they use it to often fearmonger a food, it is rarely followed by any strong evidence to support its claims. However, if some foods are pro-inflammatory you may be wondering, what foods can you add to your grocery list for an anti-inflammatory diet? While diet is not the route cause of all inflammation nor can it resolve inflammation, it may be able to help. Many people turn to diet to help manage […]
- [Registered Dietitian Weighs in on the TikTok Viral Cast Iron Juicer: Worth the Hype?](https://figlanenutrition.com/cast-iron-juicer/): The Rise of the Cast Iron Juicer on TikTok In recent months, the cast iron juicer has emerged as a trending kitchen gadget on TikTok, captivating users with its unique design and functionality. Even myself, who doesn’t really drink juice often, had considered getting one after seeing videos of it. This innovative tool, characterized by its durable cast iron construction and vintage aesthetic, has quickly gained attention for its effective juicing capability as well as its visual appeal. Various influencers and content creators have showcased the juicer in entertaining and informative ways, leading to widespread interest and user adoption. The […]
- [Tofu Dough: What is it and Should You Try it?](https://figlanenutrition.com/tofu-dough/): Tofu dough is a dough made from two ingredients, flour and tofu. Popularized by Halle Burns (a.k.a. @BalleHurns on tiktok) where she claims its a universal dough. In her videos, she uses it to make different noodles, pretzel bites, flatbreads and more. Burn’s recipe is a blenderized 14 oz block of extra-firm tofu combined with 2 cups of flour and mixed into a dough like consistency. As a dietitian with a culinary background, I’m going to give you the nutrition highlight of tofu dough, culinary considerations, and answer some questions you may have about tofu dough. Nutritional Highlights of Tofu […]
- [What to Eat Before Climbing: A Dietitian’s Guide to Peak Performance](https://figlanenutrition.com/what-to-eat-before-climbing/): Nutrition is key before climbing, especially during long or high-intensity sessions, if you want to feel energized and perform at your best. As a registered dietitian, I often hear climbers say they’re unsure what to eat before climbing without feeling sluggish, heavy, or uncomfortable on the wall. On top of this, research suggest that climbers are not meeting carbohydrate and calorie goals which could impact performance [1,2,3]. The truth is, it’s not just about what you eat, it’s also about when you eat and what to avoid. In this post, I’ll break down what to eat before climbing based on […]
- [Top Kitchen Gadgets of 2025](https://figlanenutrition.com/kitchen-gadgets-of-2025/): Between recipe development, hosting, meal prepping, and learning new culinary techniques I spend a lot of time in the kitchen for both my brand and personal life as a registered dietitian. I have put together a list of my top kitchen gadgets of 2025 that I think everyone should have. Unlike other lists, I wanted to make a list of things that wouldn’t be used just once or twice, but rather a list of items that can save you time, space, and/or money in the kitchen. *This page has affiliate links. As an Amazon Associate, I earn from qualifying purchases. […]
- [The Best Chickpeas in Spicy Tomato Sauce](https://figlanenutrition.com/chickpeas-in-spicy-tomato-sauce/): Let’s be real, every food blogger says their recipe is “the best,” but this one actually earned that title around my dinner table. The first time I made these chickpeas in spicy tomato sauce, I had eight hungry guests gathered around, all with sky-high expectations. As a registered dietitian, they knew I wasn’t just serving flavor, I was serving nourishment, too. And let me tell you, every single person raved about the sauce. It was bold, cozy, and packed with just the right amount of heat, totally exceeded their expectations. Nutritional Benefit This recipe is not only a flavor bomb, […]
- [5 Foods to Add to the Blender for a Gut Health Smoothies](https://figlanenutrition.com/gut-health-smoothie/): Smoothies can be a powerhouse for gut health, but to create a truly effective gut health smoothie, it’s important to understand which ingredients specifically support digestive wellness. What Makes it Gut Healthy? To maximize the gut health benefits of a smoothie, we’ll focus on including more fiber-rich and fermented foods, while limiting ingredients high in saturated fats and added sugars. These choices not only support a healthy gut microbiome but also contribute to overall health and well-being. Fiber helps feed the beneficial bacteria in the gut, while probiotics are the beneficial bacteria that directly support a healthy gut microbiome. There […]
- [Olive Oils Smoke Point](https://figlanenutrition.com/olive-oils-smoke-point/): Olive oil, popular for its low saturated fat content, high amount of antioxidants, and rich floral and nutty flavors. But when it comes to cooking the smoke point dictates when and where it should be used. Cook it at a temperature too high and you destroy many of it beneficial health properties. Smoke point Smoke point is the temperature the olive oil begins to smoke and break down. This can impart a bitter taste in addition leading to the formation of free radicals, which can be proinflammatory when consumed. Meaning, we are losing some of the beneficial health properties of […]
- [Cereals on a Plant-Based Diet: A Dietitian's Guide to Choosing Cereals](https://figlanenutrition.com/cereals-on-a-plant-based-diet/): Whether you’re trying to choose a new cereal for your health or trying to find cereals on a plant-based diet, getting one that meet you needs can feel complicated. With so many options in the grocery store, you could easily spend an hour in the cereal aisle but, still not know what your looking for. Bellow I will go through a guide to choosing cereals on a plant-based diet so you can have a convenient breakfast option. Why Eat Cereals on a Plant Based Diet? Cereals are a staple breakfast option and can be an easy switch for some individuals […]
- [Understanding Plant-Based Sources of Iron: Nourishing Your Body the Right Way](https://figlanenutrition.com/understanding-plant-based-sources-of-iron/): Iron is a crucial mineral that plays a vital role in maintaining overall health. It is primarily known for its function in oxygen transport, as it is a core component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to various tissues throughout the body [1]. Additionally, iron’s ability to carry iron is essential for energy production, as it aids in the conversion of carbs, fats, or proteins into energy, facilitating metabolic processes. Furthermore, iron supports growth, immune function, and even supports the production of some hormones [1,2]. Types of Iron There are two distinct […]
- [Wheat Protein Content Per 100g: A Comparison of Common Flours](https://figlanenutrition.com/wheat-protein-content-per-100g/): When choosing wheat flours for baking or changing nutritional values, there are a lot of options! Understanding how and why there is varying nutrition facts of wheat protein content per 100g can help you make an informed decision on which to use. The change in protein content between different wheat flours effects not only the nutrient content but, also the elasticity and texture of the product being made. Below I’ll break down the nutritional differences, protein content, uses, and more between all purpose flour, whole wheat flour, bread flour, enriched white flour, and pastry flour. Protein Content and Nutrient Comparison […]
- [Ultimate Guide to Egg Substitutes: Vegan & Plant-Based Options That Work](https://figlanenutrition.com/plant-based-egg-substitute/): Whether you’re choosing to use a plant-based egg substitute as part of a vegan diet or trying to eat a more plant-forward diet, knowing how and what to use for egg substitutes is important. As a registered dietitian with a plant-forward focus, I often get a lot of questions about this very topic. Egg substitutes can work great, but you need to understand what role the egg plays in the dish you’re making in order to choose the right swap. In this guide, I’ll take you through my go-to egg substitutes for both breakfast alternatives and which ones to use […]
- [Hemp Seeds vs Chia Seeds: A Dietitian's Review on Which is Better](https://figlanenutrition.com/hemp-seeds-vs-chia-seeds/): You’ve probably heard that nuts and seeds are healthy, but when it comes to seeds, which is better when it comes to hemp vs chia seeds? Both hemp and chia seeds offer impressive nutritional value. Choosing which is best depends on your individual preferences and nutritional needs. Below, I’ll break it down so you can decide which one is right for you. Nutrient Comparison: Hemp Seeds vs Chia Seeds [1,2] Nutrients (per 30 g) Hemp Seeds (% DV) Chia Seeds Calories 166 146 Fat 15 g 9 g Saturated Fat 1.38 g 1 g Monounsaturated Fat 1.62 g 0.69 g […]
- [High-Protein Breakfast Burrito [Plant-Forward & Dietitian-Approved]](https://figlanenutrition.com/protein-breakfast-burrito/): Start your morning with a high-protein breakfast burrito, perfect for meal prep, yet tasty enough for a weekend brunch. Let’s be honest,mornings are tough. So why make them harder by having to plan and cook breakfast from scratch? This breakfast burrito offers a convenient, protein-packed way to start your day, with plenty of fiber to help keep your energy steady [1]. Why is Fiber and Protein Important in the Morning? Fiber Men need around 28-34 grams of fiber a day where women need between 22-28 grams per day. The problem is, 97% of men and 90% of women are not […]
- [Creamiest Tofu Scramble: Vegan and High-Protein](https://figlanenutrition.com/creamy-tofu-scramble/): Start adding cornstarch to your tofu to make the creamiest tofu scramble! When it comes to egg substitutes, there’s no one-size-fits-all solution. Flax eggs work well in baked goods, but they fall short when it comes to making a scramble. Tofu, on the other hand, is a high-protein vegan breakfast option that offers a texture remarkably similar to scrambled eggs when crumbled. Most tofu scramble recipes stop at just crumbling the tofu and adding a bit of turmeric for color. But to replicate the texture of soft, creamy scrambled eggs, I took it a step further, by adding a cornstarch […]
- [Cherry Lime Spritz Mocktail: More Than Just a Mocktail](https://figlanenutrition.com/cherry-lime-spritz-mocktail/): If you’re looking for a drink that’s bright and refreshing, this Cherry Lime Spritz Mocktail is it. Perfect for a hot summer day or part of a recovery routine*, this cherry lime spritz offers more than just great taste. Featuring: Tart cherry juice is a powerful source of anthocyanins, plant compounds also found in strawberries and blueberries, which give these fruits their antioxidant properties. Tart cherry juice has been primarily studied in doses ranging from 8 to 16 fl oz, taken 1 to 2 times per day, for benefits related to sleep, workout recovery, and anti-inflammatory properties [1,2]. Although this […]
- [Chia and Flax Seed Pudding Recipe](https://figlanenutrition.com/chia-and-flax-seed-pudding/): High in omega-3 fats and fiber, this chia and flax seed pudding is super easy to make and perfect for an on-the-go breakfast, sweet treat, or snack. Why do you have to let it sit? You might be wondering, if this chia and flax seed pudding takes less than 5 minutes to prepare, why does it need to sit overnight? Both chia and flax seeds are high in fiber, and their fiber comes from a combination of insoluble and soluble types. Insoluble fiber doesn’t typically need to sit overnight. However, soluble fiber absorbs liquid and forms a gel-like substance. This […]
- [Convenient Plant-Based Travel Food [Dietitian Approved]](https://figlanenutrition.com/plant-based-travel-food/): Travel doesn’t have to mean throwing nutrition out the window. With a little planning of your plant-based travel food, you can still meet your nutrition needs and get more out of your trip. Whether you’re flying, hitting the road, or exploring the trails, there are plenty of convenient plant-based options that are satisfying, easy to prep or store, and dietitian-approved. In this guide, we’ll cover 8 portable snacks and meal ideas that you can prep ahead, find on the go, or throw together with little to no cooking. Why Choose Plant-Based Travel Food? When we travel, we usually don’t eat […]
- [11 Low Carb Movie Snacks: Plant-Forward Picks from a Registered Dietitian](https://figlanenutrition.com/low-carb-movie-snacks/): The only thing scarier than a horror movie is a hangry movie-watcher! As a registered dietitian who leans plant-forward, I’m always on the lookout for movie snacks that leave me feeling good both during and after the film. While snacks don’t always have to be the epitome of health, some people may be looking for low carb movie snacks to help manage their carb intake for health reasons or simply want to avoid the sluggishness that can come from carb-heavy treats. Luckily, there are plenty of delicious, satisfying options that let you fully enjoy your favorite movie without sacrificing your […]
- [15 Common Mistakes When Starting a Plant-Based Diet](https://figlanenutrition.com/common-mistakes-when-starting-a-plant-based-diet/): Common Mistakes When Starting a Plant-Based Diet Whether you’re starting a plant-based vegan diet or simply eating more plants without excluding animal products, making any dietary change is a big decision. Fortunately, adopting a plant-based diet has the potential to benefit your health, the environment, and even your wallet. However, like any major lifestyle shift, it comes with a learning curve. As a registered dietitian, I often see people make the same avoidable mistakes when transitioning to a more plant-forward way of eating. That’s why I’ve put together this guide to help you identify and avoid these common mistakes when […]
- [Can You Eat Popcorn on a Plant-Based Diet?](https://figlanenutrition.com/can-you-eat-popcorn-on-a-plant-based-diet/): Switching to a plant-based diet can make finding satisfying snacks a bit tricky. One common question is: Is popcorn vegan? The good news is yes, plain popcorn is naturally plant-based and vegan. However, depending on the toppings or flavorings you add, it might not always stay that way. What Is Popcorn, Nutritionally? Popcorn often gets a bad rap, especially when its poster children are movie theater popcorn or kettle corn. However, when air-popped and oil-free, popcorn is actually a lower-calorie, high-volume vegan snack. Unlike most snack options that are calorie-dense with comically small serving sizes, two cups of air-popped popcorn […]
- [Plant-Based Omega-3 vs Fish Oil: A Dietitian's Review](https://figlanenutrition.com/plant-based-omega-3-vs-fish-oil/): You may have heard that “if your not eating fish twice a week then, you should take a fish oil”. But what if your following a plant based diet or looking for an alternative to those fishy burps, you may wonder, how plant-based omega-3 stack up against fish oil? As a registered dietitian, omega-3s are something that I get asked about a lot. In this article, I’ll talk about what omega-3 are, break down the differences between plant-based omega-3 vs fish oil, and help give you what to consider when you are choosing what is right for you. Note: This […]
- [Top 9 Low-Sugar Plant-Based Milk Alternatives](https://figlanenutrition.com/low-sugar-plant-based-milk/): Almond, oat, soy, rice, hemp, pistachio—at this point, is there anything we can’t milk? The plant-based milk aisle is packed with options, each boasting its own texture, flavor, and nutritional profile. Whether you’re dairy-free by choice or necessity, or just looking to switch things up, there’s something for everyone. But with so many choices, which ones actually deliver when it comes to low sugar content and overall nutrition? As a dietitian, I set out to find the best low sugar plant-based milk alternatives on the market—milks that strike the sweet spot between cost, taste, and nutritional value. Sure, making plant-based […]
- [Zesty High Protein TVP Salad](https://figlanenutrition.com/tvp-salad/): We all need those weeknight meals that come together in less than 30 minutes that taste like they took hours. This recipe for a Zesty High Protein TVP Salad does just that. With is bright, fresh flavors, subtle sweetness, and crisp vegetables, you’ll be lucky if there’s leftovers to clean up. What is TVP? TVP or Textured vegetable protein comes as a byproduct in the production of soybean oil. After the oil is extracted, what you are left with is defatted soy flour. This is then dried into soy curds that have a similar texture to a ground meat. Nutritionally, […]
- [Plant-Based Dense Bean Salad Recipe Guide](https://figlanenutrition.com/dense-bean-salad/): Dense beans salad went from viral TikTok trend to meal prep staple and for good reason. They are easy to make in bulk, super nutritious, and packed with favor. We’ve got TikTok creator Violet Witchel to thank for this simple meal prep trend. Nutritional Benefits of Bean Salads As a registered dietitian, creating something that’s highly customizable to individual preferences while incorporating beans is a win-win. There’s a reason beans made it into Fig Lane Nutrition’s 11 Top Vegan Meat Alternatives. When it comes to beans there are so many different verities with different uses but nutritionally, you cant go wrong. […]
- [Vegan Roasted Red Pepper Sauce](https://figlanenutrition.com/vegan-roasted-red-pepper-sauce/): This vegan roasted red pepper sauce is a game-changer in the recipe rotation. Ready in under 30 minutes, this flavorful sauce is loaded with rich, smoky flavors and plant-based protein, making it great for weeknight meals or a go-to option for meal prep. Whether you’re tossing it with pasta, topping a grain bowl, or using it as a dip, this sauce will elevate any dish with minimal effort! Nutrition Packed with antioxidants from roasted red peppers, spinach and healthy fats from olive oil and pine nuts, this sauce brings more to the table than just flavor. In addition to 17 […]
- [Plant-Based Meal Prep Guide [By a Dietitian]](https://figlanenutrition.com/plant-based-meal-prep-guide/): Meal prepping plant-based meals can feel boring, time consuming, and complicated to plan, right? What if I told you it didn’t have to be any of those things? A plant-based meal prep routine is actually the “not so secret” tool to keep your meals interesting and save you time during your week. Meal prep can help make sure you have flavorful, nutrient packed dishes for your week, so you’re not tempted by take out or fast food. Additionally, as opposed to having to take time preparing lunch every day, you take one or two days a week to prep your […]
- [Plant-based Smoothie Recipe Guide](https://figlanenutrition.com/plant-based-smoothie-recipe/): Whether you’re looking to cool off in the summer, have a nutritious sweet treat, or a balanced on-the-go breakfast, a plant-based smoothie recipe is the perfect solution. This plant-based smoothie recipe guide can help you get a balanced smoothie each time but won’t have you feeling bored of the same old flavors. To create a balanced plant-based smoothie recipe there are three main questions to consider. 1. Does it have the protein to support my goals? Protein has several important functions for movement, immune system, digestion, fluid balance, and more [1]. Not only that, it also helps with keeping us […]
- [How To Stay Full on a Plant-Based Diet [Dietitian's Guide]](https://figlanenutrition.com/how-to-stay-full-on-a-plant-based-diet/): Looking to start or have already started a plant-based diet but worry about how to stay full on a plant-based diet? Here we will review what nutrients are important for satiety and how to get more of them to help keep you full on a plant based diet. What nutrients help keep you full on a plant-based diet? To answer the question of how to stay full on a plant-based diet, we have to discuss nutrients that help keep you satisfied for longer. These include protein, fiber, fat, and complex carbohydrates (AKA high fiber carbs). Protein Protein is an essential […]
- [Crispy Rice Salad with Chili Crisp Dressing](https://figlanenutrition.com/crispy-rice-salad/): If you love crispy croutons in your salad, you have to try our Crispy Rice Salad with Chili Crisp Dressing. If you’re anything like me, when it comes to ice cream or salads, I’ve always been team mix-ins over the plain old base. This lettuce-less salad hits the spot, perfectly matching my ideal salad. Packed with vibrant flavors and a crispy textures from crispy rice and chili crisp, along with fresh herbs, citrus, and a kick of heat, this dish is a fantastic way to elevate your weeknight vegetables. It’s also easy to prep in advance, making it perfect for […]
- [Plant-Forward vs Plant-Based](https://figlanenutrition.com/plant-forward-vs-plant-based/): Plant forward vs plant based diets and foods. Is there a difference and if so what is it? In terms of diet, to put it simply: no, there isn’t a difference between a plant-forward diet vs plant based diet. However, the differences between plant-forward vs plant-based foods get more complicated. Partially because, a plant-forward food doesn’t really have a definition where as plant-based food does. Plant-forward vs Plant-based Diet While plant-based diet is the more commonly used term, both plant-forward diets and plant-based diets encompass the same principle. They are both broad terms that encompass diets which are predominantly made […]
- [Lentil and Potato Curry (Plant-Based)](https://figlanenutrition.com/lentil-and-potato-curry/): Curries have different variations all around the world. From Indian and Thai curries moving west to South African, Caribbean, and Jamaican curries. This lentil and potato curry, reflective of eastern curries, is a great comforting meal for a cold day but light enough for a week day meal prep. Nutrition There is a lot that could be said about the nutrition that this plant-based lentil and potato curry packs. However, we are going to focus on its highlight components of lentils and potatoes. Lentils There are several types of lentils you can use for you curries. In this recipe Yellow […]
- [Spring Produce Guide](https://figlanenutrition.com/spring-produce/): As March rolls in, the days get longer, the air warms up, and we’re on the cusp of the much-anticipated spring produce season! This time of year brings a bunch of fresh fruits and veggies that not only taste incredible but also pack a punch in the form of vitamin and minerals. Shopping seasonally can help to get you fresher ingredients, supporting sustainable farming practices, and even saving a few bucks on your grocery bill. With the official start of spring on March 20th, let’s dive into some of the best seasonal produce to look for this spring! Spring Produce […]
- [Plant-Based Chipotle Sauce](https://figlanenutrition.com/plant-based-chipotle-sauce/): If protein is something you can never seem to get enough of on a plant-based diet, than this plant-based chipotle sauce is for you. It comes together in less than 5 minutes and is a super versatile and flavorful ingredient. Also, did I mention it offers 7 grams of plant based protein to help boost your protein intake. Steps to prepare This is a simple 1 step recipe. All you need to do is add all your ingredients to a high powered blender and blend until smooth. If you want to adjust the flavors to your preference, you can. Then […]
- [13 Sources of Vitamin B12 for Plant-based Vegans](https://figlanenutrition.com/sources-of-vitamin-b12-for-plant-based-vegans/): Although sources of vitamin B12 are rarely naturally found in plant-based vegan foods. There are several foods that are fortified (adding a nutrient that is not originally in the food) with vitamin B12 so you don’t miss out. Check out the list of 12 sources of vitamin B12 for plant-based vegans. Why do we need vitamin B12? Vitamin B12 is an essential nutrient for our red blood cell division, DNA synthesis, and nervous system [1]. Unlike other B vitamins, most of us can store about 6 months in our liver. However, there are certain medical conditions or medications that effect […]
- [How to Cook Textured Vegetable Protein](https://figlanenutrition.com/cook-textured-vegetable-protein/): Textured vegetable protein or TVP is a plant-based and vegan protein source. It is a byproduct from making soybean oil, made from defatted soy flour, and serves as a great alternative to animal meats. Cooking textured vegetable protein is simple, as your will see below. However, aside from dried, you can also sometimes find it already seasoned or flavored in a sauce. This plant-based protein has the texture of ground meats and takes on the flavor of what ever it is cooked with. So although bland on its own, don’t be afraid to season generously. Nutrition Per 1/4 cup (23 […]
- [Plant-Based Carb List](https://figlanenutrition.com/plant-based-carb-list/): Plant-based carbohydrate or carb sources on their own are easy to come by. Most sources of carbs come from plants naturally. However, foods on this plant-based carb list, can often be combined with animal based foods or processed to an unrecognizable point. The end product can often be a food that is not plant-based friendly or not the nutritious source of plant-based food. Bellow you will find a list of minimally processed, plant-based carb sources. On their own they are all considered plant-based, vegetarian, vegan (unless noted otherwise). Keep reading and you’ll also find information on other plant-based macronutrients. Why […]
- [Plant-Based Grocery List [Dietitian Approved]](https://figlanenutrition.com/plant-based-grocery-list/): Looking to follow a plant-based diet but don’t know what to get in the grocery store? I’m sharing a dietitian-approved plant-based grocery list designed to help you stock up on many of the same ingredients going in my cart every week. Whether you’re transitioning to a vegan or vegetarian plant-based lifestyle or simply looking to add more plant-forward meals to your week, this list will be helpful for you. Let us start off by talking about what a plant based diet is. A plant based diet has a lot of overlap with many other diets. While it often gets confused […]
- [11 Plant-Based Cooking Oils](https://figlanenutrition.com/plant-based-cooking-oils/): Whether you’re baking, roasting, grilling, or searing, there are many different types of plant-based cooking oils to choose from. The best oil for your cooking depends on things like what you’re cooking, the temperature you’re working at, and the flavor you want to impart to your dish. Certain oils are better suited for specific cooking methods, so selecting the right one can make all the difference. Considerations when choosing your oil: Smoke point If you’re baking at 350°F, roasting at 400°F or grilling at 600°F+, it’s very important to consider what temperature your oil begins to burn, also called its […]
- [Vegan Tamales](https://figlanenutrition.com/vegan-tamales/): Tamales are a warm and comforting dish that is great for feeding a crowd because its almost impossible to make just one. If you’ve ever made tamales in the past, you probably remember eating them breakfast, lunch, and dinner for the days after. Unfortunately, for those who are eating plant based or a vegan diet, vegan tamales are hard to come by. This vegan take on the classic offers same comforting feeling with a hearty plant based filling of mushrooms and dried peppers. Vegan Tamales VS Regular Tamales What in Tamales is not usually vegan in the first place? For […]
- [Savory Vegan Granola Recipe](https://figlanenutrition.com/vegan-granola-recipe/): Granola is usually vegetarian, plant based, and can be vegan. However, it is often thought of as a crunchy sweet topping for yogurt or in cereals. This savory vegan granola recipe broadens the uses for this crunchy topping. Uses For Savory Vegan Granola 1. Topping 2. Snacking Aside from toppings it is also great for snacking. 3. Gifts This savory vegan granola also makes a mutually delicious gift for those vegan and meat eaters alike. Nutrition Insight This savory vegan granola recipe is not only a good way to change things up with your topping, it also packs a nutritional […]
- [Top 13 High-Calorie Plant-Based Foods ](https://figlanenutrition.com/high-calorie-plant-based-foods/): A plant-based diet can be great for supporting someone in weight management. It has a naturally high fiber content and can be lower in calories. However, not everyone makes the change to a plant-based diet for the same reason. If you’re looking to gain weight, you may need to use high-calorie plant-based foods to support your energy intake. How Do High-Calorie Plant-Based Foods Help Weight Gain? Having worked as a malnutrition dietitian, I’ve seen how difficult maintaining or gaining weight can be for some. Even without a plant-based diet, some struggle with getting enough energy in for all different reasons. […]
- [Vegetarian Mushroom Pozole](https://figlanenutrition.com/vegetarian-pozole/): Pozole, a traditional Mexican soup usually made with a base of chilies, hominy, and meat (typically pork), is given a twist in this version. We are swapping the meat for shredded mushrooms and adding chickpeas for plant-based protein to make a vegetarian pozole. My family often makes pozole in a big batch around the holidays, which, unlike some foods, is even better as leftovers. There are two different versions of pozole, rojo and verde or red and green. In this version, we are making our pozole based on pozole rojo, which uses a base of dried chilis. Pozole verde relies […]
- [11 Plant-Based Fat Sources ](https://figlanenutrition.com/plant-based-fat/): Plant-based fat sources can be, but are not always, a heart healthy source of fat.  Foods containing fat all have varying compositions of fatty acids with three overarching classifications of unsaturated, saturated, and trans fats. The easiest way to tell them apart is foods high in saturated fats or trans fats are solid at room temperature whereas unsaturated fats are liquid at room temperature.  Unsaturated Fat Most plant-based fat sources are mainly unsaturated fats which research shows is more favorable for our heart health [1]. There are two types of unsaturated fat: monounsaturated and polyunsaturated fat. These are found in […]
- [Vegan Baba Ganoush](https://figlanenutrition.com/vegan-baba-ganoush/): Creamy, bright, and smoky Vegan Baba Ganoush is a delicious Lebanese dip that may just change the way you eat eggplant. I first discovered baba ganoush while working at a cozy little café in Providence, Rhode Island. During the summer months, after long, hectic weekend shifts that often stretched over 10 hours, the staff would gather at our boss’s house for backyard barbecues. Despite a bit of a language barrier between myself and some of the guests, we found common ground through food. That’s where I first tried baba ganoush, a smoky, creamy dip that immediately stood out among the […]
- [Curried Butternut Squash Soup with Mushrooms and Cilantro Lime Dressing](https://figlanenutrition.com/curried-butternut-squash-soup/)
- [Top 9 Plant Based Calcium Sources](https://figlanenutrition.com/plant-based-calcium-sources/): Many people know that calcium is important for our bone and teeth health. But did you know it also plays a role in muscle function, as a neurotransmitter, hormone signaling, and more.   The recommended dietary allowance (RDA) for adults are[1]: Age Men Women 19-50 years old 1,000 mg 1,000 mg 50-70 years old 1,000 mg 1,200 mg 70+ years old 1,200 mg 1200 mg However, the daily value for calcium, which the percentages daily value (%DV) on food labels are based, is 1300 mg[1]. Some good sources of calcium sources include dairy such as milk, yogurt, and Kefir and canned […]
- [Difference Between Vegan and Plant-Based](https://figlanenutrition.com/difference-between-vegan-and-plant-based/): With an increase in focus on health and sustainability, vegan and plant-based often get thrown around.  When balancing health, social life, and work it can be hard to know what is best for your lifestyle. Especially with the confusion between plant-based, vegan, and plant-based diets.  There can often be confusion between these three terms for several reasons. One being that a product that is certified plant-based (by Plant Base Foods Association) and certified vegan are both vegan. Another, being that some but not all plant-based diets are vegan.  While there can be overlap in these diets. The primary difference is […]
- [Budget Plant-Based Diet [Dietitian Written]](https://figlanenutrition.com/budget-plant-based-diet/): You Said My Total Was What?  Do you feel that eating healthy is too expensive?   Well you’re not alone. In fact 46% of Americans report the expense of health foods as a barrier to eating healthy according to a survey done by the Cleveland Clinic [1]. And while undoubtedly the cost of groceries have gone up in recent years, there is still hope [2]. Following a budget plant-based diet can help you keep your body nourished and your wallet happy. Understanding Plant-base vs Plant-based diet It may not be a surprise that beans are a cheap plant-based protein option […]
- [3 High Protein Plant Based Yogurt Alternatives [Dietitian Tested]](https://figlanenutrition.com/high-protein-plant-based-yogurt/): By Parker Lane / October 18, 2024 What’s the deal? At Least There’s a Plant Based Option As the plant based options are growing for dairy substitutes, there have been some products putting up a fair fight in taste and texture comparison to their animal based counterparts.  However, the nutritional comparison does not always meet the mark. Especially when it comes to items such as plant based yogurts.  When switching to a plant based diet, often the first big question is: “where is the protein coming from now?” Because meat, fish, eggs, dairy (including yogurt), all offer a substantial amount […]
- [High Fiber Foods](https://figlanenutrition.com/high-fiber-foods/): By Parker Lane / October 11, 2024 Fiber, what the heck is it and where does it come from? Fiber is a mostly indigestible component, at least for humans, found in plants.  Fortunately, the indigestibility of fiber is where we get a lot of the benefits. Fiber can reduce the risk of certain chronic health conditions, aids in bowel regularity, and helps to keep us satiated [1].  Unfortunately, 90% of women and 97% of men are not meeting dietary guidelines for fiber intake [2].  Function There are two different types of fiber, soluble and insoluble fiber. Both come from plants […]
- [11 Top Vegan Meat Alternatives](https://figlanenutrition.com/vegan-meat-alternatives/): What are Vegan Meat Alternatives?  You might wonder: If Vegans are trying to replicate meat, why don’t they just consume meat?  Vegan meat alternatives replicate some combination of the properties (texture, taste, appearance, or nutritional value) of meat. The choice to consume these however, is not always because the consumer did not like meat, but rather reduced or stopped consuming it due to ethical, environmental, perception of protein, and health reasoning and cost [1].  Are you thinking about cutting back on your meat consumption? Well you’re not alone.  The options of vegan meat alternatives have been growing along with their […]

## Pages

- [Media](https://figlanenutrition.com/media/): Brands & Media: If you are interested in working with me on articles, podcasts, brand partnerships, recipe development, featured content, and more, contact me here. Features in Podcasts Newsroom 5-The Demonization of Seed Oils NO NEWS IS BAD NEWS April 8, 2025 Features in Articles How to Follow an Anti-Inflammatory Diet Without It Taking Over Your Life GQ September 17, 2025 What Happens to Your Body When You Eat Almond Butter Every Day? HEALTH September 16, 2025 Microgreens Pack Way More Nutrients Than You Think—Here’s How They Compare to Regular Greens REALSIMPLE September 1, 2025 An Expert’s Biggest Tips For […]
- [Services](https://figlanenutrition.com/services/)
- [Shop Kitchen Favorites](https://figlanenutrition.com/shop/): *This page has affiliate links. As an Amazon Associate, I earn from qualifying purchases. When it comes to my kitchen tools I aim for four things function, durability, space saving, and multiuse appliances, tools, and accessories. Do I have more of these items than the home cook would normally need…Yes. But, that’s why I have compiles a list of the essentials for cooking, meal prep, storage, and hydration below that I think are worth having below. Kitchen Accessories and Tools Vegetable peeler Peelers are great for removing the outer skin of fruits and vegetables, but they’re also perfect for creating […]
- [Nutrition Counseling](https://figlanenutrition.com/nutrition-counseling/): Work with me 1:1 to reach your goals! I see patients 1:1 through Nourish. A private practices that is in network with hundreds of insurance companies nation wide. Approach to Care I blend clinical expertise with a practical, balanced approach, understanding that sustainable change comes from moderation, not restriction. I don’t believe in one-size-fits-all plans or quick fixes. Instead, I focus on listening to your story, identifying what’s actually realistic for your life, and building a plan that prioritizes progress over perfection. I also bring a weight-inclusive perspective to care, creating a judgment-free environment where your goals—not someone else’s standards—lead […]
- [Disclaimer](https://figlanenutrition.com/disclaimer/): Disclaimer (the “Disclaimer”) of Fig Lane Nutrition, LLC (the “Company”, “we”, “us”, or “our”) and [www.figlanenutrition.com] (together with any and all related components, sub-pages, pop-up pages, tabs, or forms, the “Website”) Welcome and thank you for choosing to be a part of this community! Before using the Website, please read this Disclaimer in its entirety. Throughout this Disclaimer, any references to “you” shall refer to you as the viewer, customer, or user of the Website. If you do not agree to the terms of the Disclaimer, you are to stop immediately and discontinue your use of the Website.  By visiting […]
- [Terms and Conditions](https://figlanenutrition.com/terms-and-conditions/): Terms and Conditions (the “Terms and Conditions”) of Fig Lane Nutrition, LLC (the “Company”, “we”, “us”, or “our”) and www.figlanenutrition.com (together with any and all related components, sub-pages, pop-up pages, tabs, or forms, the “Website”) Welcome and thank you for choosing to be a part of this community! Before using the Website, please read these Terms and Conditions in their entirety. These Terms and Conditions define the parameters, rules, risks, terms, and conditions of using, accessing or viewing our Website and of using, downloading, accessing, purchasing, or viewing any of our Content, Programs, Services, Offerings, and/or Products (as defined below). […]
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- [Cook](https://figlanenutrition.com/cook/)
- [Privacy Policy](https://figlanenutrition.com/privacy-policy/): Privacy Policy (the “Policy”) of Fig Lane Nutrition, LLC (the “Company”, “we”, “us”, or “our”) and www.figlanenutrition.com (together with any and all related components, sub-pages, pop-up pages, tabs, or forms, the “Website”) Welcome and thank you for choosing to be a part of this community! Before using the Website, please read this Policy in its entirety. Throughout this Policy, any references to “you” shall refer to you as the viewer, customer, or user of the Website. If you do not agree to the terms of the Policy, you are to stop immediately and discontinue your use of the Website.  By […]
- [Contact](https://figlanenutrition.com/contact/): Fig Lane Nutrition Want to see a recipe or a new topic related to plant forward nutrition? Let me know what questions or suggestion you have. Please note: This is not for individual nutrition or health advice and I do not respond to messaged containing or asking about such information. Follow Fig Lane Nutrition on social media
- [Blog](https://figlanenutrition.com/blog/)
- [Shop Free Resources](https://figlanenutrition.com/resources/): Shop for Free Plant-Forward Resources: Just starting out? Grab our Plant-Based Meal Prep Template and our Meal Planning Template! Looking to save money on groceries? Check out our Free Budget Plant-based Shopping List! Not eating enough fiber? Get your Fiber Source Food List Here! Seasonal Produce Guides
- [About](https://figlanenutrition.com/about/): Welcome to Fig Lane Nutrition, a space where plant-forward eating meets real-life schedules. I’m a registered dietitian and the founder of Fig Lane Nutrition. My mission is to help you eat more plants in a way that feels approachable, flexible, and enjoyable. Whether you’re curious about plant-forward eating, looking to cook more plant-based meals at home, or ready to build a healthier relationship with food, you’re in the right place. What We Do At Fig Lane Nutrition, we break down evidence based nutrition into usable information.  You’ll find: We know nutrition information can feel overwhelming or all-or-nothing. That’s not our […]
- [Home](https://figlanenutrition.com/): Welcome to Fig Lane Nutrition! Plant-Based Guidance for Real Life


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