What Rip Eats in a Day

For more about Rip, free recipes and more, visit: plantstrong.com
To view the PLANTSTRONG food line, visit: plantstrongfoods.com
Rip Esselstyn has followed a PLANTSTRONG lifestyle for more than 33 years, fueling his time as a professional triathlete and then as an Austin City Firefighter. Today he shares a simple step-by-step approach to quick and easy meals he regularly enjoys.
Here is the list of ingredients to have on hand so you can cook along:
Rip's Big Bowl (Order Ours or Make Your Own)
Rolled Oats, Old Fashioned
Bite-Size Shredded Wheat
Grape Nuts or Ezekial 4:9 Nuggets
Ground flax meal or hemp seeds
Unsweetened Plant Milk
Fresh or frozen fruit (berries, mango, banana, grapefruit)
Cheesy Chickpeas
No-Salt Added Garbanzo Beans (1-2 cans)
Nutritional Yeast
Bragg's Liquid Aminos or Tamari
Whole Wheat Flour
Whole Wheat Pasta
Frozen Broccoli
Open Face Sandwiches
Whole Grain, Oil Free Bread (like Ezekiel)
Oil-free Hummus
Spinach
Yellow Mustard
Sliced Cucumbers
Salt-free Lemon Pepper Seasoning
Rip's Sweet Potato Bowl
Sweet Potatoes
No-Salt Added Black Beans
Red Bell Pepper
Green Onions
Frozen Mango Chunks
Salsa
Avocado
Arugula or Spinach
This video is part of the free PLANTSTRONG Challenge. Join the network today:
community.plantstrong.com/

[@MariaH11113]

Hi Rip, I reached out to you in July about my high cholesterol of 230+, even though I’ve became plant based 5 years. However, I ate vegan burgers and sweets like vegan choc chip cookies and cakes. After reading your Dad’s book and listening to you, I asked you if my cholesterol was high because of the processed foods. You said maybe so. I stopped cold turkey. No sweets and no processed vegan foods. My total cholesterol went to 155 and my LDL 98!!! Triglycerides 99! All in only 4 weeks!! Thank you!!❤🎉❤

[@hyevoltage]

Fantastic!

[@katchmoleengmail7034]

Curious what is your LDL?

[@aprilhutchens2105]

Sugar is actually quite bad for your cholesterol. Glad you're doing better!

[@coffeegirland52]

Congratulations!! Looks like the adjustments you’ve made are bringing some exciting results!! Rip and his father have helped our family a lot too, very grateful for their knowledge ❤

[@MariaH11113]

@@coffeegirland52 thank you for sharing!!

[@Plantbasedworld]

Thanks Rip! I was trying to feed my 2 year old his salad with his meal and he didn’t want to eat his salad. I told him that firefighters eat salad and I said I’d show him a video (of you) eating salad if he took his bite and ate it. So he did! 😅and so after my 2 and 4 year old saw you cooking these meals in the kitchen and asked where your hat was and firefighter pants were- lol. Video idea for you! Make a video of you making healthy meals maybe geared for kids while wearing some figherfighter gear! 😁 oh and when you said your kids love the chickpea dish- my kids asked “where are his kids? “ haha!!

[@julia______]

I've been vegan for four years and I've never seen this cheesy chickpea recipe anywhere. I just made it for lunch and it's INCREDIBLE. Thank you!!

[@Engine2PlantStrong]

Great to hear! Thank you!

[@andromedastar1]

I ate nutritional yeast years ago and it tasted terrible. Is it new and improved flavor?

[@osogoodgirl]

It is so refreshing seeing someone acknowledge that you can eat healthy using frozen/canned foods and a microwave. Thank you!

[@richardgray8593]

Microwaving food changes the molecular structure and frequency of the food, and literally destroys your DNA. Well, according to some KZbin self-described wellness experts, anyway.

[@negativefreeroll5089]

How is this healthy?

[@richardgray8593]

@@negativefreeroll5089 How is it not?

[@negativefreeroll5089]

@@richardgray8593 well for one like you just said, microwaving good changes it’s molecular structure and destroys it. And canned foods have heavy metal in them from the can, and frozen foods are basically void of all nutrients. So how is it healthy?

[@richardgray8593]

@@negativefreeroll5089 How is there any actual information in your post that is true?

[@3watersprite]

RIP got me sober on food 13 years ago in E2 classes at Whole Foods. I went to class every year offered and when he book toured. He xxv saved my life

[@extropiantranshuman]

I love the engine2 documentary and his eat in a day is so cool!

[@mauibeat9189]

I love that you start with an industrial-strength fruit loaded cereal topped with omega 3s.

[@Engine2PlantStrong]

it's the best!

[@Addieliciuos]

Wow. Please make more videos just like this. That is so helpful to have simple recipes like that.

[@coffeegirland52]

I’m a Journeyman Lineman for a power company in the southwest - even with a physically active lifestyle my blood test markers started showing some potential concerns about two years ago. Following Rip’s suggestions and his wife’s cookbook my wife and I (she was looking for improvements in her blood as well) have seen amazing progress in our LDL and Glucose markers while simultaneously seeing improvement in my heart rate readings (resting-systolic-diastolic). Also, noticed workouts at the gym are becoming more productive. Beyond thankful for Rip and his family for their willingness to get this information out there to a nation that has been sold on a western diet that does more harm than good. 🙏 ❤ 💪

[@KGriffinTampa]

We add Adzuki beans to ours every morning. 10 years Plant strong this year thanks to Forks over Knives, the China Study and people like you and your family out there giving us great information and incentive. Thank you Rip!

[@sibe6096]

i made red quinoa with some veg broth. chopped red onion, cilantro, black beans and white beans, fortified yeast some garlic powder, so good.

[@2000xlt]

here is a tip for making your pasta preparation quicker, all you have to do is plan ahead a little bit. cook your pasta Al Dente and then freeze. now when you want to have pasta all you have to do is boil about 3 in of water in your pot take the bag out of the freezer and pour it into the water and it's done in 30 seconds

[@Engine2PlantStrong]

Great tip! Thanks for sharing!

[@cindy9155]

Thank you for the video! I'll now try it myself! I do make my own beans, I'll have to remember to just save some of the liquid. A side note on broccoli: the stems actually have more of "I forgot which nutrient" nutrients. So- don't pass up the stems, they actually have more nutrients for you! Yeah! No waste, and many frozen I've bought have lots of stems-now I appreciate it!

[@GlennMarshallnz]

On 16 Feb Rip will be 58 years of age. He is living proof that this diet increases your chances for a long and healthy life. Love the fact that he also doesn't feel the need to put chemical dye in his hair to try to appear younger. He looks healthy and wise.

[@zeamer11]

I am 48, and I thought he was around my age! He looks very young

[@southerngrandma4353]

I think he looks Much older than 58! He looks more like he is in his mid to late 60s, imo. I was going to try some of these recipes. but after finding out he looks much older than he really is, I don’t think I want to try them.

[@somedudeinatunnel3102]

@@southerngrandma4353 You know some people are just predisposed to looking older, right? Eating animal products sure isn't going to help you age well, might as well try eating plant-based and see if it helps!

[@littlehousepineywoods5352]

@@southerngrandma4353 wow. You have done good lookin' 60 year olds in your life then. Rip looks awesome. I'd say mid 40s ( and CUTE).

[@rayj.9568]

@@southerngrandma4353 , You are correct. RIP Esselstyn is not a bad looking man at all. In fact, I think that most women would find him quite handsome. Nevertheless, he does look older than 58.

[@MariaH11113]

You are welcome!

[@peterkuskis3825]

My morning oatmeal today: 1/2 cup oats 1 1/3 cup water Pinch of pink salt 1/2 540 ml can of lentils 1 diced apple Sprinkle of red raisins 2 medjool dates 2 tsp Ceylon cinnamon Dash of nutmeg Dash of clove powder Some whole frozen strawberries thrown in at the end to soften 3 leaves of chopped Dino kale thrown in at the end to moisten. Empty pot into bowl... Cover with a layer of frozen blueberries sprinkle 1 tbs ground flaxseed Sprinkle 1 tbs hemp seed Sprinkle some coconut flakes (not too much) Add 2 Brazil nuts on top Add several pecans on top... Then a small magic bullet smoothie: Some cranberries Couple frozen strawberries Some frozen blueberries 1 small banana 1 tsp Ceylon cinnamon 1 scoop creatine 1 scoop garden of life protein 1 tsp moringa powder 1 tsp acai powder 1 tsp amla powder 1 tbsp flaxseed 1 tbsp chia seed Some water Blend... Oh, almost forgot, 1 14 oz organic coffee with almond milk followed by 1 14 oz green tea to go... Time to workout 🏋️‍♀️:) Then a stir fry for lunch... Then a super salad for dinner... Peace in the Middle East!

[@peterkuskis3825]

@@plants3690 Yes...I add canned brown lentils to it for extra protein and it takes on the flavour of the oats apple cinnamon etc.

[@flowergirl52]

Loved your recipes, word of CAUTION: Microwave ovens emit Electromagnetic Frequency which can be toxic to our bodies; the Microwave also changes the molecular makeup of your food because esentially you are "nuking" your food and we've seen what Nuke Bombs can do. Hope this info helps those who rely on their Microwave Ovens as a mainstay.

[@joycejean-baptiste4355]

I just found the book, My Beef With Meat, a friend of mine was getting rid of it when I was helping her organize her bookshelf. So I searched YT. Thanks for the recipes.

[@davidruffels1896]

My easy go-to lunch or dinner: Wholemeal pasta and frozen spinach, equal amounts, in a pot boiled in water, with a jar of low oil pasta sauce (vegan), garnish with yeast, olives and paprika. One pot, no prep, tastes great, fills you up!

[@barbarajeanspahr5591]

I dont understand why u eat avacodos..I have seen your mom and sister do nuts also. I thought they was not good for your heart

[@twylalove8857]

He's the reason I started adding grapefruit to my oatmeal. SO good!!

[@TheListGirl]

What Rip eats to stay ripped

[@VTVT1306]

He’ll probably never die

[@consciousobserver629]

My father is 77 and facing serious prostate issues.. he's transitioning to WFPB right now as a total novice in the kitchen, and I sent this video to him. He was really impressed. So far I send him food every week and kitchen supplies to get things going. I'd love to see him preparing food like this on his own before long! So many great ideas, and so simple!

[@Engine2PlantStrong]

thanks for sharing and congratulations on helping your dad make some changes!

[@maryegerton6848]

Frozen mango is the bomb!

[@andromedastar1]

Oh my gosh, I saw grape nuts listed in your basic cereal and I was so excited because I gave them up trying to go Paleo, which by the way caused me to get diverticulitis. I was diagnosed with that for a while and now I can’t wait to go to the store and buy a box and start eating them again. Plant based for a week (ate chicken just twice) and feel so much better. I only had one flare of it in two years, but I never wanna getanother flair again.

[@davidruffels1896]

That grapefruit addition to breakfast really is great. My lightheadedness and fatigue seem to have gone now.

[@ScarfGirlKate]

I just made the “cheesy chick pea sauce”. It was delicious! (I added some garlic powder & a small amount of Better than Boullion for flavor). Great to have in the rotation!

[@Engine2PlantStrong]

Sounds great! Glad you enjoyed the recipe!

[@PlantBasedEatingforHealth]

Going to try if for lunch tomorrow. A "work in the yard day" and this will be perfect.

[@wishingb5859]

@@Engine2PlantStrong I am grateful for the recipes. I have been trying to lose weight with Whole Food Plant-Based for 2-1/2 years but haven't succeeded. Calorie density concepts don't seem to work for me. I am not giving up but I don't think I can lose weight and I am just hoping that all of the salads and fruit and bowls of oatmeal will at least bring more health than the pizza and ice cream and candy bars that I used to eat. I am not going back. But I feel like I get so discouraged by not losing weight that I just want to find recipes and enjoy them and not feel so sad about all of it.

[@healthamongstus710]

Garlic is the number one antibiotic. It doesn't destroy good bacteria, unlike synthetic ones. My fellow Russians have tons of studies on it and others have studies on it too now. Many don't know about that. (; Hehe. So yummy too! I love powder too because peeling garlic is tedious if it's that's what one is working with and powder covers more area. Hehe. 🥳😅😁👌👁️

[@heidikamrath1951]

@@wishingb5859 Have you tried Intermittent Fasting? I didn’t lose any weight WFPB for 2 years until I went OMAD (One Meal a Day) four days a week; started this 3 weeks ago and already down 4 lbs. I do this on my work days, which are crazy busy and I just sip on tea all day long and then have a great, well-rounded dinner.

[@philharris3126]

I tried the cheesy chickpeas and really liked them. My wife and daughter tried them and didn't like them. Fine, more for me! Thank you.

[@brandiehickman8742]

Esselstyn recipes are always so good! I can't wait to try the cheezy chickpea

[@maryb9246]

Everything looks delicious - I really love these "what I eat in a day" - thank you for sharing

[@melissahasart4969]

Thanks for sharing these meals. I just tried the cheesy chickpeas today. The recipe needed something additional for my palate, so I added a few spoonfuls of Melissa's brand basil pesto (vegan). It added that flavor I needed. I eat gluten free, so I used cornstarch instead of flour. That worked just fine. I'll definitely be making this more often.

[@1Lightdancer]

Our family is gluten free as well, and I chuckled over the addition of the flour! I might add some cooked quinoa or green banana flour (rich in prebioyics) I made a lovely green humus a few days ago with 'from scratch' chickpeas mixed with garden greens, parsley and basil, and of course garlic!

[@junevolstad5769]

Saw your video today and made the chessy chickpea recipe over bow tie pasta. I added a tad more nooch and then used lemon juice over top when I served it. Had broccoli and fresh cherry tomatoes from the garden. Delicious! Thanks so much for great ideas.

[@brandothecatmeow]

That sounds delicious 😋 I may try that!

[@chowingdownwithchoi2230]

I really appreciate these recipes especially the cheesy chick peas this is gonna be a staple!! Just starting out my journey already feeling fantastic after just a couple weeks looking forward to making this a permanent lifestyle.

[@daphnagoldstein2313]

Please make more of these types of videos. Super helpful for meal planning.

[@sjr7822]

I'm addicted to the California blend of frozen vegetables, with broccoli, carrots, and cauliflower combo

[@lauralvegan2835]

Just tried Arugula for the first time and loved it. Can’t believe I’ve been missing out all this time.

[@misterE-1989]

Looking great for 58 years old!

[@dawncarrasco8320]

Totally agree on frozen fruit . Perfect simple easy quick .

[@fosterchristy9976]

Can’t wait to begin breakfast & meals tomorrow. Love all you do to make the world embrace plant life for all to live strong and healthy!🙂

[@butterflylove2642]

Thnx for this Rip. Your recipes are phenomenal plus easy too! You’re awesome. 🕊🌱👏

[@wendywhite2642]

Thank you Rip, this video is exactly what I needed to get me to into the grocery store to make the first meals of my 30-day vegan challenge!

[@Engine2PlantStrong]

Glad it was helpful! You got this! If you need support, hop in our free community at community.plantstrong.com

[@jankalewandowska2289]

Awesome - in opened face sandwich You could mix the hummus with greens so nothing falls apart

[@barbbrazes869]

Love that these are simple, quick, whole! Thanks!!

[@ScarfGirlKate]

Saw you speak at Whole Foods in Sudbury, MA a few years ago. I love your "easy assembly" approach! Thanks for this great video. I love your podcast too.

[@kbfam3825]

Love the simple, straightforward approach. Perfect.

[@kreestina1789]

Just made the cheesy chick peas over broccoli - so yummy! I used corn starch instead of flour to make it gluten free. I’m excited to have a new way to make broccoli! Thanks for sharing your recipes.

[@dhrpygmygoats3964]

I just made the cheesy chic peas over penne pasta and broccoli…. It actually didn’t suck! I have plenty leftover for a couple of days and will definitely make it again 👍🏼

[@Engine2PlantStrong]

Glad it didn't suck! =) Thanks for watching!

[@karenc.7728]

Which brand of nutritional yeast is best? I’ve tried it a couple times in the past & didn’t like it. Your chick peas look so good & I want to give them a try!

[@kgcg202126]

WOW! Rip made every meal look so simple & they look super delicious! I will be definitely trying these nutrient dense meals for our family. Thank you, Rip!

[@CR-xn5cz]

Are there more of these I love to know what else you eat in a day

[@gamtngirl3655]

Thank you, thank you for the quick and easy lunch and dinner. That's EXACTLY what I need. Can't wait to do the "cheesy" chick pea concoction. Four ingredients, three minutes!!! You're talking my language. And the one bowl sweet potato dinner. These will become staples for me. You make it all so doable. 👏🎉

[@valdamarielegault1907]

Love this video! Thank you!

[@josephwilliams4650]

Great inspiration. Thanks.

[@barbbrazes869]

Looks great! Thanks!

[@mvh3374]

I just love the Esselstyns

[@peirrer9065]

Morning Oatmeal that keeps me full: 3/4 rolled oats, cinnamon, Cardumum, cloves, banana smashed, some blueberries, walnuts (or Brazil nuts or peanut/almond butter), chia seeds, hemp seeds, Spirulina powder, maple syrup.

[@vanessamarie3]

Love it! Thanks for sharing.

[@LF_RN]

Love this video thank you!

[@kristiecox7350]

Wow, love how quick but good! Thanks

[@waynerichardson5445]

Lead the way, brother. I'm with you all the way!!! 👍👍👍

[@gayatrishivoham]

YUM!! Will try all. Thanks for sharing.

[@dianeoshaughnessy7164]

Good suggestions. Thanks!

[@luellenseals3999]

Wow making all of these tomorrow they look amazing

[@fairelaine]

Great ideas! Thanks so much!

[@Jordannicole66]

loved this video need more of it

[@tawnycleveland1]

Goodness! Thank you for your joyous and generous sharing!

[@Nonessential888]

Thanks Rip. You nailed Dr. Wil B. FGOALS. Great recipes.

[@patwhite8741]

Love all the recipes - thanks Rip

[@lisastephenson9576]

Thank you for these delicious ideas!!

[@karenblackwell8465]

Thanks so much for the cheesy chickpeas. What a super idea. I added some Dijon mustard, white wine vinegar and some freshly ground coriander seed. Served over brown rice. Super yummy. My husband said to tell you it would be a great meal for a hungry teenage boy.

[@Engine2PlantStrong]

Nice! glad you enjoyed!

[@tedoymisojos]

Thank you for making these simple.

[@paulhyland7456]

Excellent!

[@miaash3870]

Great video! Thanks

[@MaryDavidson911]

Love these “what I eat in a day” videos!

[@pamelavickerstuttle1892]

Thank you for this! 🥬🥦💪🏽❤️

[@cheshirehomebrew]

Nice one, that's today's food sorted, subbed and thanks for sharing. 👍

[@impish22]

wow.. looks great

[@anniebird248]

Very helpful Rip! More videos like this please.

[@RawNoLimits]

All these dishes looked great!

[@thinkinoutloud.1]

Wow! Very nice simple meals Rip. Thanks for showing us your meals👍

[@iamapupster9020]

I'm trying to rededicate myself to plant based ...need simple meals. Thanks will try cheesy chickpeas today!!

[@nehajasani9213]

Loved it. Super impressive and inspiring.

[@brittneybyers2585]

Wow, looks incredible! I’m definitely trying all of these this week. Thank you.

[@BlackStar-ff2kn]

Love this, so easy and sustainable day in day out. Looks tasty

[@kelwesblake]

Awesome !!!!❤️❤️❤️

[@chasaw5468]

Thanks so much for sharing! Could you make a video of what you eat in a day when on the road? Perhaps even when you don’t have access to an stove/oven, like when staying in a hotel? :)

[@jenh.5967]

Recently bought your 7-day book. Love it.

[@helenv2906]

Thank you for showing your way of eating, I’m quite new with the wfpb of eating and struggling with coming up with yummy food. Will get to your website for more idea!

[@mchagawa1615]

It was a lot of fun getting to follow you along :) thank you for the ideas and for spreading the good word

[@happyc3789]

Rip, please do more videos like this

[@nancysueleske7819]

Too much fun!!!

[@Bushcraft242]

Thank you

[@flow3844]

Great video! Right to the point, every minute counts! Thanks for these ideas, eye-opening and truly inspiring! Rip 'em!

[@smoothintohealth]

Wow! That was impressively simple! My mouth is watering and I'm hungry now! :-)

[@ainsleyameerali7622]

Mr rip .. well done .... i will try that dinner tomorrow night .. simple ... easy ... nutritious. And done

[@chriscolourshair4925]

Love the look of those cheesy chickpeas, hope to see more recipes soon

[@phylliscable63]

Your cheesy garbanzo sauce looks yummy. I will definitely try that recipe! 😋 thanks!

[@MariaH11113]

Is hard but the results are that you won’t need medication ❤

[@lisengel2498]

I love this video. Its so fine ideas. They are easy, fast, beautifull, delicious and just a healthy, creative way of healthy eating - thank you so much fot the inspiration 🍀💚🐸

[@milenaseymour446]

😋 yummy. My mouth was watering ! I love earing healthy plant based!

[@ojibwayinca8487]

Thanks for this vid. I really need easy and sincerely appreciate a resource like this.

[@Engine2PlantStrong]

Glad it was helpful!

[@Phyllis-uc5ks]

love this simple quick healthy way of eating. I'm trying the cheese sauce first