3 Incredible Transformation Stories from a Plant Based Diet (& Lifestyle)

The following are three transformation stories that will blow your mind of how powerful a plant based diet is.

I hope you enjoyed last weeks post showing you 1 day of recipes eating a whole food plant based (WFPB) diet can look like for you. If you haven’t read it click here:

I do hope the following stories will inspire you to make positive changes, whether you consider yourself “healthy” or not. We certainly all have room to grow. I’m currently on my 3rd week of being off unhealthy processed vegan food.

I want to make one final note before I continue on the stories, and that is if you’re new a plant based diet and you’ve heard that other diets help you lose weight, that is true but most often at the cost of your overall health. And, in the scientific literature, low carb diets show weight loss because of sever calorie restriction.

In the following stories you’ll see that no is restricting.

1. Ashley Chong – Obese to Raw Fruits & Vegetables

Ashley Chong is quite an extraordinary story of transformation and one I like to use to highlight the power of raw plant foods.BeforeandAfter

Her story began when she wanted to fit into a dress for her sisters up-coming wedding. She initially sought medical advice from her doctor but didn’t like the advice to calorie restrict and take a popular weight loss drug called Phentermine.

She simply knew that this was the way she wanted to lose weight.

She instead started researching nutrition and other transformation stories.She was amazed and attracted to the amazing experiences people had gone through on raw plant foods. download

She went %100 raw vegan over night. Raw vegan basically means a diet consisting of solely raw fruits and vegetables.

She says it changed her life having lost 125lbs in less than a year!! Her husband, hesitant at first, dove in after 5 months and lost 85lbs!

Some other benefits she experienced was a new outlook on health because it turned from being a certain waist size to enjoying a whole new lifestyle while reaping the benefits of glowing skin (after just over 1 week), radiant consistent energy. download (1)

Her story has been shown in the media dozens of times including here on People Magazine.

She has now gone from 252lbs to 119lbs, losing over 130lbs off her 5’2″ frame.

Both note, that they achieved the weight loss without exercise







2. Lori and Ed Olson 

I want to bring your attention to this couple who together lost almost 300lbs, got off all their medications, and lost multiple symptoms, all is under 2 years.

Ed had experienced a number of health problems including chronic hip pain, snoring, and acid reflux. Him and his wife also experienced high blood pressure and cholesterol.

Ed decided that it was to make some healthy lifestyle changes. In 2010 he began eating more plant based, incorporating fresh fruits, vegetables, whole grains, and lean meats. His wife took notice f the positive changes and soon followed suit with her husband.

After 18 months Ed lost 140lbs, going from 315lbs to 175lbs. His wife also ost a great deal of weight, 150lbs, going from 298lbs to 148lbs.

In 2013, they cut out all animal products after simply craving it less and less. Ed had suffered from nasal allergies for as long as he could remember  but these decreased to minimal seasonal allergies after a short period after cutting out dairy.

After 3 days without diary, Eds wife got rid of all her digestive issues not needing to take any medications anymore.

Ed shares his story while working as a pharmacist when people ask his which medications work best. He then shares his story of what helped him, a high carbohydrate low fat vegan diet.


3. Alina Zavatsky

I like Alina story because I think it addresses a common assumption that exercise is more important than diet.

Well Alina moved to the US from Russia and like many couldn’t resist the amount of food and varieties of cuisine. North America is truly a temptation for trying food.

She thought she’d start running for health, acknowledging she fell into the trap that many fall into:

I exercise so I can eat whatever I want, right?

Alina started quite well and in a matter of a few years she ran seven half marathons, 1 full marathon, and few 5k &10k races.

This is quite a fantastic start that many don’t reach!

Unfortunately, she began realizing that she was in almost constant joint soreness. She was only in her 20s! But, she really wanted to continue her love of running so she began researching what other great endurance athletes were doing.

After reading and accepting that animal products can do quite some harm to the body in a number of ways.

But what about what others think and say

This is something Alina, like many are concerned about.

She continued to reads books such as Eat 7 Run by Scott Jurek and Finding Ultra by Rich Roll, but it wasn’t until she watched the Extended Interviews from the movie Forks Over Knives that she knew:

A plant based diet is the healthiest for us, and all my previous fears fell by the waist side.

Leaving her old habits behind were easy and the recipes on Pintrest made it easier.

She later went on to run her first plant powered marathon in 4:08 and now has also found her inner voice to inspire others with her story.



I found these stories quite amazing. They truly show the transformative power of a plant based diet on the on peoples’ lives.

I have a question for You!

Are there any topics you want me to right about? I am happy and willing to accept suggestions.

Once again, I am grateful for your time to read and willingness to listen to what I have to offer.


1 Day Simple Whole Food Plant Based (WFPB) Meal Plan

This is the first post showing what exactly a low fat day worth of recipes could look like for you.

These are in no way all the vegan recipes there are! There are so many out there and what may work for me or another person may not work for you, so of course, you’ll want to experiment to find out what is best for you. It took me a month of scavaging and throwing together food to find what I like.

Some people like spending a lot of time preparing complex dishes. I personally prefer more simple the better because when it’s simpler there’s a greater chance you’ll eat the healthy recipe.

Low-Fat Whole Food Vegan Menu

Banana, Spinach, Arugula, Kale, & Lime Spring/Summer Smoothie


  • 6 – 8 Bananas
  • Handful of Spinach
  • Handful of Arugula
  • 1 – 2 Leafs of Kale
  • 1 lime Squeezed

Calories: 650 – 900

  • Carbohydrate: %91
  • Fat: %4
  • Protein: %5


This is a great way to start the day because it keeps your your metabolism up from all the fiber, carbs, water, and nutrients. It’s much better than starting the day with a heavier protein/fat dense meal that slows you down.

Bananas are right in the middle of the satiation/nutrition balance so the greens boost nutrition and the following snack is great to keep the energy coming. This has a complete protein amino acid profile and is low in fat to set you in the right track for weight-loss and/or improved fitness.

Small Fruit Bowl or Whole Fruit

Fruit varieties could include:Blueberries-on-white

  • Mangos
  • Pears
  • Oranges slices
  • Apples
  • Bananas and more.

Calories: 250

  • Carbohydrates: %80 – %95
  • Fat: %2.5 – %8
  • Protein: %4 – %12


Again, each fruit has a complete amino acid profile and each one will have a different level of satiety so I would experiment to find your favorite.

Brown & Wild Rice, and Millet n Veg Medley


  • 1 cup of Brown Rice, cooked
  • 1 cup Wild Rice, cooked
  • 1 cup Millet, cooked
  • 1 Tomato, chopped
  • 1/2 cup Green Peas
  • 1/2 Lime, Squeezed
  • Extra seasoning to taste.

Calories: Approx. 700

  • Carbohydrates: %84
  • Protein: %11
  • Fat: %5


This meal is a more satiating but still low in fat. The little more protein helps with that. You may think that I combined the different grains to get a complete protein. Each grain is a complete protein and I combined them simply for taste and texture.

Big Leafy Green Salad


  • 1 leaf of kale, torn
  • 1-2 big handful of Spinach, chopped or torn
  • 1 leafs of Swiss Chard, torn
  • 1 small handful of Arugula
  • 1/4 of cucumber, chopped
  • quartered 1/2 lime, squeezed
  • 1 mandarin or Navel Orange, slivered
  • 3 tbsp flax seeds or walnuts

Calories: 250

  • Carbohydrate: %55
  • Protein: %13
  • Fat: %33


This is a fairly low calorie meal but one of the most nutrient dense recipes. The macro ratio is very much on the high protein and fat ratio side but the total calories are so low. The type of fat in this meal are super healthy polyunsaturated and Monounsaturated type with the proper ratio of Omega 6- Omega 3 ratio.

Fruity Quinoa Salad


  • 3 cups Quinoa, cooked
  • 1 cup of blueberries, raw
  • 1/2 cup raspberries
  • 1 cup of Asparagus, steemed or raw

Calories: 800

  • Carbohydrate: %73
  • Protein: %14
  • Fat: %13


As the final meal I make this a bit heavier on the fat and protein which is more satiating but I find Quinoa to feel lighter than traditional protein heavy foods. I add berries to bump up the nutrient density and flavor and Asparagus to add some some crunch and iron.


This is a day of recipes for the somewhat active individual, though it isn’t gender specific. This of course isn’t individualized which I would make it if this was for a requested client. The recipes easily allow you to adjust to the quantity to your right amount of calories.

It’s important not to be afraid to eat this amount if you think it’s too many calories because these are low in fat, hydrating, nutrient dense, and full of fiber which aids weight loss while eating more calories.

Don’t forget every single plant food has a complete amino acid profile. That’s right every plant is a complete protein! Here’s my substantiation: https://www.drmcdougall.com/misc/2007nl/apr/protein.htm http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2551/2

You’ll have more energy too!

Thank You!