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The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet Hardcover – September 16, 2014

4.6 out of 5 stars 313 customer reviews

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Editorial Reviews


"The Forks Over Knives Plan is the prescription you need to live a long, healthy life.” (Sanjay Gupta, MD, CNN chief medical correspondent)

"Drs. Alona Pulde and Matthew Lederman are extraordinary pioneers, leaders, and healers who represent the future of medicine." (Dean Ornish, MD, president and founder of the nonprofit Preventive Medicine Research Institute)

"A smart, user-friendly ‘how-to’ book on using whole, plant-based foods.” (Dr. T. Colin Campbell, author of The China Study)

"Drs. Alona Pulde and Matthew Lederman have forged the bedrock foundation for successful plant-based nutrition in their Forks Over Knives Plan, which may reestablish a healthy America." (Caldwell B. Esselstyn, Jr., MD, author of Prevent and Reverse Heart Disease)

"Forks Over Knives truly changed my life, and it also changed my entire perspective on eating habits. … I encourage everyone to try out the recipes in the book and be open-minded to all of its possibilities. If you have your health, you really have it all." (Arian Foster, NFL pro football player)

"You are about to be blown away by how well this step-by-step plan works. It is simple, affordable, medically sound, and people tested. Read these pages, start leaning in to the suggestions, and expect nothing less than a profound physical transformation!" (Kathy Freston, author of Quantum Wellness)

Forks Over Knives showed us why a whole food, plant-based diet is so powerful. Now, The Forks Over Knives Plan shows us how to put it to work. Food is medicine, and this easy-to-follow, delicious, four-week plan will get you on track toward optimal health.” (Neal D. Barnard, MD, author of Power Foods for the Brain)

The Forks Over Knives Plan is easy. Easy to understand, easy to follow, and easy to cure yourself of common health problems.” (John McDougall, MD, author of The Starch Solution)

"The Forks Over Knives Plan is comprehensive, pragmatic, and beautifully simple. A big plant-strong thumbs up!" (Rip Esselstyn, former professional triathlete and author of The Engine 2 Diet)

"Dive into a deeper understanding of how you can eat for health—complete with delicious whole-foods recipes!" (Lindsay Nixon, author of The Happy Herbivore Cookbook)

“Plant-based nutrition is now the most powerful medication I prescribe for my patients. The Forks Over Knives Plan is a much-needed resource that will help them transition to a whole-food, plant-based diet and truly re-take control of their health.” (James F. Loomis, MD, Director of Prevention and Wellness, St. Luke’s Hospital)

"Drs. Pulde and Lederman have written an easy-to-follow four-week prescription to better health. Get it, read it, do it." (Terry Mason, Chief Operating Officer, Cook County Department of Public Health)

“Eating plants revolutionized every aspect of my life for the better. It worked for me and I promise it will work for you too.So do yourself and your loved ones a favor and get this book!" (Rich Roll, vegan ultra-endurance athlete and author of Finding Ultra)

“This powerful and practical four-step method provides readers with a GPS to health. We simply cannot afford to continue harming our bodies with food.” (Robert Ostfeld, MD, director of the Cardiac Wellness Program at Montefiore Medical Center)

"Forks Over Knives changed our lives! Eating plant-based is not only good for your health…It is the one simple elegant thing that EVERYONE can do to help clean up the environment and create a better planet where our children and grandchildren can thrive.” (Suzy Amis Cameron and James Cameron, philanthropists and environmental activists)

“Yes, there’s overwhelming scientific evidence that a whole-food, plant-based diet can save your life, but how do you actually do it? That’s what The Forks Over Knives Plan is for!” (Michael Greger, MD, founder of NutritionFacts.org)

The Forks Over Knives Plan provides easy-to-follow steps for improving your health, and living more sustainably and compassionately. This life-changing book will empower you to feel better and live better.” (Gene Baur, founder of Farm Sanctuary)

“With The Forks Over Knives Plan, adopting a whole food plant-based lifestyle has never been easier or more delicious. I only wish this book had been around when I went plant-based 37 years ago.” (Chef AJ, author of Unprocessed)

"As a plant-based athlete for twenty years, The Forks Over Knives Plan is the by far the best program I have followed to achieve optimal results in health and fitness." (Robert Cheeke, professional bodybuilder and vegan since 1995)

"This book is an absolute jewel! In just a few days, you can feel a growing confidence and excitement as you follow these stepping stones to the life you deserve." (Doug Lisle, PhD, coauthor of The Pleasure Trap)

“The movie Forks Over Knives motivated millions of people to consider the importance of adopting a plant-based diet. Now The Forks Over Knives Plan provides the tools needed to help actualize this motivation and drive people towards a health-promoting diet.” (Alan Goldhamer, DC, director of TrueNorth Health Center)

"Those new to the plan may be surprised that portion control is out the window; because, as the authors point out, plant-based foods have a lower calorie density, larger portions are required to maintain satiety (without weight gain). This is a worthy addition to the growing Forks over Knives library." (Publishers Weekly)

“Just what the doctor ordered.” (Spirituality and Health)

About the Author

Alona Pulde, MD, is a family practitioner specializing in nutritional and lifestyle medicine in Los Angeles. Alona developed the lifestyle change program used for patients in the film Forks Over Knives, as well as in her clinic, Transition to Health: Medical, Nutrition, and Wellness Center. She is the author of Keep It Simple, Keep It Whole: Your Guide to Optimum Health and The Forks Over Knives Plan.

Matthew Lederman, MD, is a board-certified internal medicine physician specializing in nutrition and lifestyle medicine. He lectures for the eCornell T. Colin Campbell Certificate Program in Plant Based Nutrition and appeared in the films Healing Cancer From the Inside Out and Forks Over Knives. Along with Alona Pulde, he cofounded Transition to Health: Medical, Nutrition, and Wellness Center and coauthored Keep It Simple, Keep It Whole and The Forks Over Knives Plan.

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Product Details

  • Hardcover: 336 pages
  • Publisher: Touchstone; 1 edition (September 16, 2014)
  • Language: English
  • ISBN-10: 1476753296
  • ISBN-13: 978-1476753294
  • Product Dimensions: 7.4 x 1.2 x 9.1 inches
  • Shipping Weight: 1.9 pounds (View shipping rates and policies)
  • Average Customer Review: 4.6 out of 5 stars  See all reviews (313 customer reviews)
  • Amazon Best Sellers Rank: #1,384 in Books (See Top 100 in Books)

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Customer Reviews

Top Customer Reviews

Format: Hardcover Verified Purchase
The book’s sub-title, “How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet”, says it all. I switched to this way of eating over 5 years ago. I lost 50 pounds and got off cholesterol and blood-pressure medicine and I’ve never felt better. I’ve had some good recipes over the years but the recipes in this book look like some of the best yet. Twice-Baked Breakfast Sweet Potatoes, Spinach-Potato Tacos, Tex-Mex Bean and Cornbread, Mushroom and Green Pea Risotto, Lentil-Pecan Hummus, and a whole section of desert recipes to boot! I can’t wait to make them. Drs. Pulde and Lederman have done a great job. As you can see in the Editorial Reviews above, the smartest people in the field of nutrition love this book. You will too. It’s a no-brainer!
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Format: Hardcover Verified Purchase
Out of this book's 336 pages, the 2-page Forward, and the first 140 pages of the book are the core of the book - and what an astounding, invaluable and revelatory core!

The fact that Brian Wendel, the Executive Producer of the excellent DVD entitled FORKS OVER KNIVES (FOK), contributed to the content of THE FORKS OVER KNIVES PLAN, is a resounding "Good Nutrition" seal of approval to recommend this book.

Dr. Colin Campbell, and Dr. Caldwell Esselstyn, basically provided us with the key concepts in the FORKS OVER KNIVES DVD, but Drs. Alona Pulde and Matthew Lederman, really fleshed out their basic concepts with reams of astonishing additional detail, such as debunking the glycemic index, or "The Incomplete Protein Myth," for starters - this is terrific content.

If there is a Pulizer Prize category for "personal quotes" included in a book, then most of the personal quotes included in this book are of Pulitzer Prize caliber - one after another, they include great insights and observations, well stated.

This is not a "once and done" book, because most everyone will probably be repeatedly referring to those initial, and transforming 140 pages from time to time, until they become intuitive.

This book's 146 pages of recipes are, compared to this book's first 140 pages, fluff - but you want to know what? I expect I will be frequently referring to these convenient recipes, because I will also be frequently referencing the content of the first 140 pages of this book. Furthermore, I always enjoy the introductory comments to each recipe by a recipe's author, a nice and informative touch not frequently found in recipe books - I have already read all of these introductory observations.
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Format: Kindle Edition Verified Purchase
I was looking for a book that would present sample meal plans and menus to help me transition from vegetarian to vegan diet, not a book on why a vegan diet is the best. I did not want a lot of reading- as I have the Other Forks Over Knoives books. I just wanted something simple to help me meal plan. I do like the shopping list, but it should have been presented in a different layout so that it popped from the reading material. It would have been good to include an appendix with several weeks worth of menus as samples.

I also thought there were too many personal stories. I was already convinced to eat a vegan diet, that is why I bought the plan.
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Format: Hardcover
The new Forks Over Knives book is like a visit with the kind plant-based doctor you wish you had. The doctor who is keenly interested in your health and well-being, assumes you actually ARE interested in taking practical steps – instead of pills – to be healthier. The doctor who believes you do have the drive to make better choices.The doctor who appeals to and honors your intelligence about it all.

And what better plant-based doctors than the stars of the Forks Over Knives movie, Dr. Matt Lederman, and his wife and partner in plant-based medicine, Dr. Alona Pulde? The book is straightforward and easy to read, with solid sections on nutrition and the multiple ways in which a whole food, plant-based diet builds health and prevents disease. After telling their personal stories, the doctors progress to a full section on “The Science Behind the Whole-food, Plant-based Diet.”

The authors then present a sensible pathway for transition in the form of a 4-week transition: meal by meal, starting with breakfast and progressing through lunch and dinner. Broken down by chapters, Week One is Breakfast, Week Two is Lunch, and Week Three Dinner. Week Four is “Fine Tuning You Lifestyle”. Each chapter is brilliantly peppered with tips and information via “Let’s Get Practical”, “Eye on Nutrition”, “Making it Work For You”, and “Getting Personal”.

The Forks Over Knives Plan also has a robust recipe section jammed with contributions from Darshana Thacker and Del Stroufe. Experienced plant-centered chefs both, their expertise shines through in their entries.

In my opinion, you can never have too many plant-based books, whether instructional or recipe oriented - and this one does both. Nice job team FOK!
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Format: Hardcover
'The Forks Over Knives Plan' is a book about healthy diet prepared by Alona Pulde and Matthew Lederman, two MDs who realized that traditional medicine is lacking, instead developing food-first approach to practicing medicine.

Given their experience they two shared view that patients who suffer from serious illnesses can help them themselves not with pills and drugs, but by eating well – following balanced diet of fruits, vegetables, legumes and whole grains.

The result of their cooperation with Brian Wendel was documentary ‘Forks Over Knives’ directed by Lee Fulkerson in which their studies were presented – how diet of low fat, whole food and vegetables will help you leading better and healthier life.

After the success of documentary kind of ‘Forks Over Knives’ movement became stronger with each day and as result of it the book 'The Forks Over Knives Plan' is today in front of readers. Within its covers authors provide guide for four-week program which will introduce you to FOK philosophy.

The authors made really detailed book which basically covers all the aspects of their nutrition plan, discussing how in same time eat food you love and get all the required ingredients that will make your organism healthier.

The book is divided in three major parts – the shortest one presents introduction to FOK philosophy explaining the basics of this nutrition, the middle part describes week-by-week four week long transition program, while the third and largest part was left to recipes introducing readers to numerous healthy dishes prepared using FOK nutrition plan.
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