A Plant‑Based Lifestyle That Feels Like You
This course is available to all members of the Ultimate Herbal Database, it is located in the section on Courses in the database. To become a member just click on Herbal Database 2.0 on the menu above.
If you’ve ever tried to “go vegan” and felt overwhelmed, restricted, or confused about what to eat — you’re not alone. Most plant‑based programs focus on recipes or rigid rules. But sustainable nourishment comes from rhythms, not rigidity.
This course teaches you how to build a plant‑based lifestyle that feels grounded, intuitive, and deeply satisfying.
You’ll learn how to create breakfast anchors, steady meal rhythms, supportive hydration habits, and seasonal eating patterns that keep your meals vibrant and nourishing all year long. You’ll explore optional Vegan Keto and Mediterranean pathways, troubleshoot common challenges, and build a personalized plan that fits your life.
By the end, you’ll create a 1‑page Vegan Blueprint — your north star for long‑term nourishment.
This is plant‑based eating that feels abundant, not restrictive.
Supportive, not overwhelming.
Sustainable, not performative.
Your body already knows what it needs.
This course helps you listen.
🌞 Who This Course Is For
This course is perfect for people who:
- want to eat plant‑based without rigidity
- crave structure but not strict rules
- want meals that feel grounding, flavorful, and satisfying
- struggle with consistency, cravings, or low energy
- love sensory‑rich, seasonal, intuitive approaches
- want a personalized plan, not a one‑size‑fits‑all diet
- are curious about Vegan Keto or Mediterranean patterns
- want long‑term sustainability, not short‑term fixes
🌿 What Makes This Course Different
- Sensory‑Ecological Approach — flavor, texture, aroma, and seasonality guide your choices.
- Systems‑Driven Tools — matrices, decision trees, rotation charts, and guided worksheets.
- Optional Pathways — Vegan Keto and Vegan Mediterranean, adapted to your needs.
- Troubleshooting Frameworks — hunger, cravings, low energy, digestion, and sustainability.
- Personalized Blueprint — your final project is a 1‑page dashboard you’ll actually use.
- Self‑Paced — move through the modules at your own rhythm.
🌱 Key Benefits
By the end of this course, learners will:
- Build a sustainable plant‑based rhythm
- Understand their protein needs and anchors
- Create grounding breakfast and meal patterns
- Reduce cravings and energy crashes
- Improve digestion and hydration habits
- Eat seasonally with ease
- Personalize Keto or Mediterranean pathways
- Create a 1‑page Vegan Blueprint for daily use
Each module includes lessons, activities, worksheets, and self‑assessment tools.
🌿 MODULE 1 — Foundations of a Nutrient‑Dense Vegan Diet
Lesson 1.1 — What “Vegan” Means in Practice
Topics:
- Whole‑food vs processed vegan
- Ethical, environmental, and health motivations
- Common misconceptions
Activity:
Identify your primary motivations and goals.
Lesson 1.2 — Macronutrient Basics
Topics:
- Protein needs & plant protein sources
- Healthy fats (omega‑3, omega‑6 balance)
- Carbohydrates: whole vs refined
Activity:
Build a “Protein Map” of your favorite plant proteins.
Lesson 1.3 — Micronutrients to Prioritize
Topics:
- B12
- Iron
- Calcium
- Zinc
- Iodine
- Omega‑3 (ALA → EPA/DHA conversion)
Activity:
Micronutrient self‑assessment worksheet.
🌿 MODULE 2 — Building a Balanced Vegan Plate
Lesson 2.1 — The Sensory‑Ecological Plate
Topics:
- Color diversity
- Texture balance
- Flavor mapping (bitter, sour, sweet, umami)
- Satiety signals
Activity:
Create a “Sensory Plate” using your next meal.
Lesson 2.2 — Protein Strategies
Topics:
- Combining legumes, tofu, tempeh, seitan
- High‑protein snacks
- Protein timing
Activity:
Design a 3‑day high‑protein vegan menu.
Lesson 2.3 — Healthy Fats & Omega‑3 Strategy
Topics:
- Flax, chia, hemp
- Algae‑based DHA/EPA
- Balancing omega‑6 intake
Activity:
Build your weekly omega‑3 plan.
🌿 MODULE 3 — Vegan Meal Planning & Pantry Building
Lesson 3.1 — The Vegan Pantry
Topics:
- Staples: grains, legumes, nuts, seeds
- Flavor boosters: miso, tahini, citrus, herbs
- Batch cooking essentials
Activity:
Pantry audit checklist.
Lesson 3.2 — Meal Planning for Energy & Satiety
Topics:
- Breakfast templates
- Lunch bowls
- Dinner frameworks
- Snack strategies
Activity:
Create a 7‑day meal plan.
Lesson 3.3 — Navigating Eating Out & Social Situations
Topics:
- Restaurant strategies
- Travel tips
- Communicating needs
Activity:
Create your “Eating Out Confidence Script.”
🌿 MODULE 4 — Vegan Keto Pathway (Optional Track)
Lesson 4.1 — Vegan Keto Basics
Topics:
- What keto means metabolically
- Carbs vs net carbs
- Plant‑based fats
- Protein considerations
Activity:
Calculate your personal keto macro targets.
Lesson 4.2 — Vegan Keto Foods
Topics:
- Low‑carb vegetables
- High‑fat plant foods
- Keto‑friendly proteins
- Avoiding hidden carbs
Activity:
Build a Vegan Keto grocery list.
Lesson 4.3 — Sample Vegan Keto Meal Plans
Topics:
- Breakfast: tofu scrambles, chia puddings
- Lunch: avocado bowls, nut‑based sauces
- Dinner: cauliflower rice bowls, tempeh stir‑fries
Activity:
Create a 3‑day Vegan Keto plan.
Lesson 4.4 — Troubleshooting Vegan Keto
Topics:
- Low energy
- Electrolyte imbalance
- Digestive issues
- Sustainability concerns
Activity:
Keto troubleshooting worksheet.
🌿 MODULE 5 — Vegan Mediterranean Pathway (Optional Track)
Lesson 5.1 — What Makes a Diet “Mediterranean”
Topics:
- Whole grains
- Legumes
- Olive oil
- Herbs & spices
- Seasonal produce
Activity:
Mediterranean flavor wheel.
Lesson 5.2 — Vegan Mediterranean Staples
Topics:
- Beans, lentils, chickpeas
- Olives, nuts, seeds
- Citrus, tomatoes, greens
- Herbs: oregano, basil, rosemary
Activity:
Build your Mediterranean pantry.
Lesson 5.3 — Sample Vegan Mediterranean Meal Plans
Topics:
- Breakfast: overnight oats, tahini toast
- Lunch: grain bowls, lentil salads
- Dinner: stews, roasted vegetables, pasta
Activity:
Create a 5‑day Mediterranean plan.
Lesson 5.4 — Health Benefits of the Mediterranean Pattern
Topics:
- Heart health
- Longevity
- Anti‑inflammatory effects
- Gut microbiome support
Activity:
Mediterranean benefits reflection.
🌿 MODULE 6 — Long‑Term Sustainability & Seasonal Eating
Lesson 6.1 — Seasonal Vegan Eating
Topics:
- Spring: greens, citrus
- Summer: hydrating foods
- Autumn: grounding foods
- Winter: warming foods
Activity:
Seasonal rotation chart.
Lesson 6.2 — Habit Building & Meal Rhythms
Topics:
- Breakfast anchors
- Meal timing
- Snack structure
- Hydration
Activity:
Design your daily eating rhythm.
Lesson 6.3 — Troubleshooting Common Challenges
Topics:
- Hunger
- Cravings
- Low energy
- Digestive issues
Activity:
Troubleshooting decision tree.
🌿 MODULE 7 — Capstone Project: Your Personalized Vegan Blueprint
Learners create a 1‑page dashboard including:
- Key foods
- Protein strategy
- Daily meal rhythm
- Sensory practices
- Seasonal adjustments
- Optional: Keto or Mediterranean pathway
- Red flags for seeking support
Activity:
Complete the Vegan Blueprint Worksheet.