Nichole Dandrea-Russert, a registered dietitian who follows a strictly plant-based diet, advocates for gradually incorporating more plant foods into meals rather than abruptly eliminating animal products or entire food groups. She encourages what she calls a “layering” approach, where individuals add grains, vegetables, beans, seeds, and herbs to their existing meals. Over time, these additions tend to replace less nutritious options naturally.

Dandrea-Russert notes that people who adopt this method often report increased energy levels, a lighter feeling likely due to higher fiber intake, and improved sleep quality. These benefits, she emphasizes, come from adding new foods rather than removing familiar ones.

As an author of several books on plant-based nutrition, Dandrea-Russert focuses on practical strategies to help people transition to healthier eating patterns. Her recent publications include “The Fiber Effect,” which offers weight management and chronic disease prevention plans centered on fiber-rich whole foods, and “Powered by Plants,” co-authored with Ocean Robbins, which provides guidance on obtaining essential nutrients such as protein, omega-3 fatty acids, and calcium from plant sources. This book also contains numerous recipes and instructions for cooking staples like grains and legumes from scratch.

In addition to writing, Dandrea-Russert operates a clinical nutrition practice where she assists clients in adopting sustainable diet and lifestyle habits encompassing plant-based nutrition, exercise, and mindfulness. She also runs a wellness blog and teaches courses promoting plant-centered eating.

She chooses to use the term “plant-based” rather than “vegan” to maintain inclusivity and avoid polarizing language that may alienate some individuals. While some of her clients are not vegan, they benefit from increasing plant foods in their diets, especially to address health concerns such as high cholesterol and hormonal imbalances.

Dandrea-Russert’s transition to a plant-based lifestyle began in 2013 after witnessing a video exposing conditions at a dairy factory farm. At the time, she was heavily consuming dairy products. Alongside her husband, she committed to embracing a plant-focused diet, initially relying on plant-based cookbooks like “Isa Does It” by Isa Chandra Moskowitz to develop satisfying, nourishing meals.

She acknowledges that nutrition education in dietetics programs typically lacks comprehensive coverage of vegan eating, which presented challenges early in her shift. Regarding nutrients of concern, she highlights vitamin B12 as the primary one that is difficult to obtain exclusively from plants. While fortified foods can provide some B12, she recommends supplementation to prevent deficiency safely and affordably.

Dandrea-Russert describes her typical daily meals, beginning with a heavily topped avocado toast at breakfast featuring whole-grain sourdough, leafy greens, pickled onions, radishes, hemp seeds for protein, and flax meal for omega-3 fats. Lunch often consists of leftovers like grains and lentils or chickpeas combined with at least three vegetables, seasoned with spices such as cumin and fennel.

Dinner tends to vary, with common dishes including tacos, pasta, grain bowls, and stir-fries. She and her husband, who eats predominantly plant-based but not exclusively so, focus on meals that can be customized according to their differing taste preferences. Stir-fries with tofu and vegetables served over brown rice or noodles are among their favorites.

She also endorses consuming dark chocolate regularly, citing its nutritional benefits including antioxidants, prebiotic fiber, and magnesium, which supports sleep and mood. Dandrea-Russert advises choosing high-quality dark chocolate with at least 70% cocoa content and ethically sourced from Fair Trade producers.

For those interested in adopting a more plant-centered diet, Dandrea-Russert recommends shifting away from restrictive mindsets and focusing instead on the abundance of colorful plants that can enhance meals. Starting with familiar plant foods and gradually increasing intake, she says, can lead to improved well-being and naturally encourage healthier choices over time.