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The Ultimate Guide To Plant-Based Nutrition

With Rich Roll Featuring Julie Piatt

Best-selling author Rich Roll, named one of the “25 Fittest Men in the World" by Men's Fitness magazine, and his wife, world-renowned chef and healer Julie Piatt, help you incorporate a plant-based diet into your everyday life.

Class Videos

Module 1
Why Eat Plants?

Make no mistake about it: North America is mired in an incredible health crisis of staggering proportions.

There is a huge disconnect in our society between what we think is healthy and what is actually healthy.  

Let’s address the elephant in the room. The pesky protein question. Rarely does a day go by that I’m not asked: how do you get your protein? Fair question. I get this daily. So let’s answer it, once and for all.

We’ve introduced the idea that a plant-based diet can prevent & reverse disease; help you lose weight and keep the weight off, all while feeling great; and we’ve demystified misconceptions about protein. But what if you are active or an athlete? Won’t eating this way undermine performance goals? Absolutely not. In fact, I submit just the opposite. I’m living proof.

If this way of eating is new to you, you may experience some discomfort and cravings in the first 10-14 days. We call this detox.  Don’t be alarmed; it’s just part of the process of your body adjusting to something different.

Module 2
Let's Get Started

It’s always important to check with your doctor before you make any changes to your diet. And if you get your blood pressure or cholesterol taken, it’s also a great way to track progress as you start eating more plants!

Getting started is easy. Don’t overthink it.  Keep it simple. Don’t overcomplicate things. Let go of perfection. All of these patterns lead to paralysis at best and abandonment at worst.

In this session Julie provides a comprehensive rundown on the most essential foods you will need to begin, beginning with staple vegetables, fruits, nuts, seeds, grains and legumes and then elaborating on superfoods, supplements, and meat / dairy replacements

In addition, Julie shares tips on how & where to shop to keep quality high and prices low.

Julie reviews the essential tools you will need to optimize your kitchen and pantry for plant-based cooking. You might be surprised just how simple and easy it is to get started!

If I eat a plant-based diet won’t I be calcium deficient? Anemic?

What about vitamin B12? Where will I get my Omega-3's if I can't have fish oil? What about cooking with and eating oils? And what supplements should I be taking?

Grains – particularly whole and sprouted – need not be the enemy. However, caution is advised. If you are gluten sensitive, consider avoiding certain grains altogether.

For many, taking the leap to a plant-based diet can be daunting.  How will I survive without bacon for breakfast?  I just need a slice of pizza now and again…

Never fear, for fake cheese and meat is here. 

I wish I could go plant-based, but I just can’t enjoy life without cheese...I can’t help myself, I just have to eat ice cream...

For the most part, we all know certain foods are bad for us. And yet we find ourselves powerless to stop eating them, enslaved to irresistible cravings. Is it possible to change the foods we crave? My answer is yes.

In this session Rich explains the essential nutritional, safety and ecological differences between organic and non-organic and GMO versus non-GMO farmed foods and the importance of opting for organic, non-GMO, locally grown foods whenever possible and economically feasible.

What are the best ways to sweeten my plant based recipes? We use nature whenever possible to sweeten our desserts and blends.

Module 3
Preparing Everyday Plant-Based Meals

Julie and Rich show get you started by showing you how blends and juices form the foundation for a plant-based diet. For more breakfast options, download the Jai Seed eCookbook in the Tools section of this session.

Julie whips up two lunch options that are easy and tasty. Creamy delicious un-tuna made from walnuts without any cream or mayonnaise - the only thing you’ll miss is the mercury! And wait until you check out her juicy portabella mushroom burgers; you’ll need a napkin. Prep time: only 10 minutes.

Rich and Julie’s favorite family meal is a “one bowl” packed with plant power nutrition. Kale, blackbeans, rice and quinoa topped with probiotic kraut and a tasty easy cashew cheese make this recipe an energizing meal for your body temple.

Julie shows you the secrets to making amazing raw super food pies and dairy free milk shakes packed with superfoods that fully satiate your sweet tooth while fueling your body!

What’s on the menu for snack time? How about some kale chips, organic popcorn, roasted pumpkin seeds, and some whole fresh fruit and veggies, just the way nature intended? Julie shows you how to prepare for travel by taking a couple plant options with you.

Module 4
Optimal Strength, Speed & Endurance

The athlete is like a finely tuned supercar. It needs special attention and premium fuel perform at its peak. In this session Rich provides an introduction on how plant-based foods -- contrary to conventional wisdom -- are the ultimate premium fuel for the athlete.

In this session, Rich takes you through a typical morning pre-workout nutritional regimen.

In this session Rich discusses the importance of fueling and maintaining your electrolyte balance during workout sessions.

In order to expeditiously repair the muscles and biological systems damaged by exercise-induced stress, it’s crucial to refuel properly and timely after each workout. In this session, Rich takes you through strategies for optimally replenishing the body’s electrolyte, protein and glycogen stores.  

Including discourse on specific superfoods and his take on supplements, Rich lists foods to experiment with, and again, foods and practices to avoid.

Module 5
Real World Challenges

Maintaining healthy eating habits while you’re out at a restaurant or dinner party with friends or colleagues most definitely presents challenges. In this session Rich and Julie discuss practices and habits they have honed over the years to avoid these treacherous waters.

From tips and tools for planning ahead to gracefully managing a less-than-plant-friendly restaurant menus, friends and co-workers, Rich and Julie have you covered.

Eating plant-based while you’re traveling can be a challenge, so in this session Rich and Julie provide tips for planning ahead and researching out-of-town options to help you maintain your habits on the road.

How does one manage preparing and eating meals with partners who eat differently?  In this session, they share their experience, relating the tips, tools and strategies they have found most effective in navigating relationships with others who have different opinions about food and health.

How does one manage preparing and eating meals with the kids? As professionals and parents of four children, Rich and Julie have weathered it all. In this session, they share their experience in guiding your children towards more healthy eating habits. It may sound daunting, and for some it certainly is, but there are ways to gracefully manage all of this.

A wise man once said, if you flog yourself for a mistake, then you just made a second mistake.

People are confused by -- and maybe even downright unhappy about -- this bizarre new diet of yours. And they are not afraid to tell you all about it.

Module 6
What's Next

The focus of this program is health. But we would be remiss if we didn’t address the fact that eating plant-based is probably the most ecologically responsible thing you can do -- far more impactful in fact than trading in your gas guzzler for a Prius.

It’s all about the vibe. And eating plants is a high vibrational experience, deepening your connection with nature and Mother earth.

Thank you for taking this journey with us. We hope that you have found this course instructive, illuminating, challenging and engaging. It has been our honor to be your guide.

When I need to dig deeper, push harder, and find a little boost, Rich Roll is the guy that comes to mind. He is inspiration embodied.

- Sanjay Gupta, MD, CNN Chief Medical Correspondent


Rich Roll...is a testament to the power of the human spirit to overcome any obstacle, break down walls, and redefine what's possible.

- John Brenkus, Creator and Host of ESPN's “Sport Science" and New York Times bestselling author of THE PERFECTION POINT


Rich Roll has accomplished amazing things, but it is his ability to draw inspiring and uniquely insightful lessons from his experiences that sets him apart from other extreme athletes...

- Dean Karnazes, nationally bestselling author of ULTRAMARATHON MAN


Rich Roll is pure inspiration!... Having lived his "dark night of the soul" and come out the other side to excel beyond imagination, Roll is immensely likeable...and a true shaman of health and fitness!

- Kathy Freston, New York Times bestselling author of QUANTUM WELLNESS and VEGANIST


For anyone who feels stuck, Rich offers sage advice on everything from relationships to lifestyle to diet to spiritual wellbeing.

- Dave Zabriskie, Five-Time National Time-Trial Champion in cycling

Additional Resources
Foods High In Iron
Foods High In Omega 3's
Foods High In Protein
Jai Seed PlantPower eCookbook
Kitchen Tools
Recipe: Blackened Tomato Cashew Sauce
Recipe: Cacao Mint Avocado Tart
Recipe: Coconut Ice Cream
Recipe: No Oil Cashew Cheese
Recipe: Portabella Mushroom Burgers
Recipe: Roasted Pumpkin Seeds
Recipe: Sweet Almond Milk
Recipe: “Parmesan” Cheese
The Dirty Dozen
The Ultimate Grocery Shopping List

About the Instructors

Rich Roll
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After finding himself sedentary and overweight in middle age, Rich overhauled his life at age 40, adopted a plant-based whole foods diet, and reinvented himself as an ultra-distance endurance athlete. He went on to clock top finishes at the Ultraman World Championships and cemented his place in the pantheon of…

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Julie Piatt
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Plant-based chef, healer, musician, yogi and mother, Julie has spent decades finding the divine in all her endeavors. Through embracing a plant-based diet, Julie healed herself of what doctors insisted was an incurable ailment. This experience gave her a deeper connection to food, and proved to her the miraculous ability…

More More About Julie

Testimonials

When I need to dig deeper, push harder, and find a little boost, Rich Roll is the guy that comes to mind. He is inspiration embodied.

- Sanjay Gupta, MD, CNN Chief Medical Correspondent


Rich Roll...is a testament to the power of the human spirit to overcome any obstacle, break down walls, and redefine what's possible.

- John Brenkus, Creator and Host of ESPN's “Sport Science" and New York Times bestselling author of THE PERFECTION POINT


Rich Roll has accomplished amazing things, but it is his ability to draw inspiring and uniquely insightful lessons from his experiences that sets him apart from other extreme athletes...

- Dean Karnazes, nationally bestselling author of ULTRAMARATHON MAN


Rich Roll is pure inspiration!... Having lived his "dark night of the soul" and come out the other side to excel beyond imagination, Roll is immensely likeable...and a true shaman of health and fitness!

- Kathy Freston, New York Times bestselling author of QUANTUM WELLNESS and VEGANIST


For anyone who feels stuck, Rich offers sage advice on everything from relationships to lifestyle to diet to spiritual wellbeing.

- Dave Zabriskie, Five-Time National Time-Trial Champion in cycling


What You Get

  • Downloadable food lists, recipes, and guides
  • Discussion boards to interact with the instructor and other students
  • Closed captions (English only)

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