Must-Read Books For Plant Based Beginners That Are Life-Changing
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In this article, you will learn:
Essential books that I relied on as a plant based beginner (and still refer to now!)
My recommendation of the order to get started reading and why
Coach tips for how you can turn your reading into action
From struggling mom to plant based beginner to health educator & coach
Back in 2015, I was a busy 40-something mom of two, struggling to find the answer for low energy, chronic constipation and weight creep. I tried counting calories and points, tried to follow unrealistic exercise programs and couldn't stick to extreme fad diets. The big question I had was why what I was trying didn’t work. The frustration mounted but knew there had to be a better way. But what was it?
In 2015, someone introduced me to the plant based lifestyle and after reading and researching I was convinced this was what I was needing. I quickly piled up book after book, and am sharing my favorites with you here. This is a short list of some of my favorite essential books for plant based beginners that just may change your life for the better like it did mine over 10 years ago!
Now in my 50s, I’m sharing with the world through my coaching practice and blog what I learned that WORKED! Back then, I didn’t know what I didn’t know. Since then, I’ve learned A LOT! Now, the BIG difference is that I’ve applied what I learned, failed upward, and ultimately earned certifications that I now use to help others succeed.
Best Books for Plant-Based Beginners!
That's me, with my well-worn, much beloved favorite books! Like the T-shirt? You can get yours at my SYW Merch shop!
Midlife doesn't have to s*ck
If you’re reading this, I’m guessing you want to thrive in your 40s-60s and beyond feeling energized and confident of a healthy, enjoyable future.
If you’re a midlife woman like me looking to naturally reclaim your health and vitality, fighting to having a high quality of life and keep your independence, you know that a health journey lies primarily in diet and lifestyle choices. But it also is deeply rooted in your mind.
So, that said, what should someone eat? And how can mindset help? That’s what these books and my business can help you with!
Second Youth Wellness is here to help you live healthier & happier
Many years back, I started Second Youth Wellness, with the soul goal of helping others like you to live healthier and happier lives through diet and lifestyle choices. I provide the education and encouragement, support and accountability, and you put it into practice to get the benefits (sometimes life-changing benefits!).
The goal of Second Youth Wellness (SYW) isn’t about chasing fleeting fads or diets. Rather, it’s about empowering you with evidence-based Lifestyle Medicine so you can thrive in your 40s, 50s, 60s, and beyond. A plant-forward lifestyle is appropriate for any age or stage of life[1] and effective for many chronic diseases like cardiovascular disease[2], but it’s especially powerful for reclaiming health and protecting wellness in midlife and beyond.
Stop struggling and start living well
Don’t let aging steal your happiness or your freedoms. Trade confusion and frustration for clarity and lasting change, one plant-centered meal at a time.
You’ve probably heard the term “Whole Food Plant-Based” (WFPB), or plant-predominant or vegan or vegetarian, and maybe you’re overwhelmed by what those terms mean or where to start.
You’re probably asking: “Is this really the best healthy lifestyle for midlife women?” and “Can I actually stick to this?” or maybe even, “Who can I trust what they say is true?”
Knowing WHY for positive behavior change
When we know WHY behind what we're supposed to do (the message), it's easier. If I told you to save $100 a month now until retirement, you may or may not do it. But if I told you WHY you should save $100 a month for retirement (to retire earlier, to have a financially secure retirement...) then you'd be more likely to do it because you'd know the reason behind the behavior.
In these books, the answers to changing behavior habits to ones that promote good health are, backed by decades of research. Because of that, the transformations of women just like you and me are resoundingly positive. That's the WHY behind the message at work!
The information in my blog and these books listed below will help! These books are foundational, powerful and just what I think the librarian and doctor recommend! They helped me over a decade ago - and I bet they'll help you too!
Start here: best books for plant based beginners
Today, I’m sharing the foundational texts— what I’m calling my Second Youth Blueprint Books—that helped me cement my own WFPB journey to help me live a second youth that's better then my first one!
These are books that I recommend to all my clients who want to understand the why behind plant based nutrition. These particular authors are what I’m deeming pioneers in what is now known as Lifestyle Medicine. They are researchers, doctors and educators themselves, each providing the powerful knowledge you need so that you can become empowered with the right tools and to get the results you want.
Here is your essential WFPB reading list, with my personal coach’s insights into why each one matters for your healthier second youth.
#1 How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease by Michael Greger, MD
I think this is the first book I read when I was a plant based beginner. Dr. Greger is a rockstar in the evidence-based nutrition world, meticulously reviewing thousands of research papers to bring you the facts in an accessible and often humorous way. How Not to Die focuses on the 15 leading causes of premature death and outlines the specific plant foods and lifestyle habits that prevent or reverse them. Not to be confused with “eat this one food and fix this one disease,” because so much in nutrition works together for health, How Not To Die is essential for any plant-based library. This book provides a clear, action-oriented list of foods to prioritize every single day, reinforcing the importance of daily habits in securing your long-term health and vitality.
» I first met Dr. Greger in 2019 in Tulsa a couple months before our Tulsa VegFest event! He was giving the keynote at the annual physicians meeting at a local hospital.
#2 The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-Term Health by T. Colin Campbell, PhD
Consider this the Holy Grail of WFPB research. Dr. Campbell details the groundbreaking epidemiological study that unequivocally linked the consumption of animal protein—even at supposedly “safe” levels—to the promotion of various chronic diseases, including cancer and heart disease. The China Study provides the fundamental, large-scale evidence that supports the simple truth: a diet centered on whole, unrefined plant foods is the most powerful path to longevity and disease prevention. This book will fundamentally change how you view food and medicine, giving you the unshakable conviction to stay the course. It did for me. And I never looked back.
#3 The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health by Dean Ornish, MD
Dr. Ornish is a pioneer who proved decades ago that intensive lifestyle changes—including a very low-fat, plant-based diet—could not only prevent heart disease but reverse it, without surgery or medications. No other eating pattern has shown reversal! Dr. Ornish’s "spectrum" approach offers flexibility, acknowledging that different levels of change yield different results. I liken this concept in my coaching practice to the volume dial on a radio - the more you turn it up, the ‘louder’ you get health benefits. (And the best part - you’re in control of that dial!) The Spectrum offers a comprehensive, holistic program that includes stress management and exercise, reinforcing the Lifestyle Medicine approach that is core to Second Youth Wellness, and the basis of its course’s structure.
Keynote Speaker: Dr. Dean Ornish
My friend and I got to meet Lifestyle Medicine pioneer researcher & book author Dr. Dean Ornish at a conference in November 2025. Dr. Ornish presented a keynote lecture about his revolutionary research regarding the link between diet and brain health.
Eat for Health: Lose Weight, Keep It Off, Look Younger, Live Longer by Joel Fuhrman, MD
Dr. Fuhrman (no relation) provides a simple, yet profound, nutritional equation: Health = Nutrients / Calories (H=N/C). He champions the concept of “Nutritarian”eating, which focuses on maximizing nutrient density to naturally achieve a healthy weight and extend your lifespan (longevity). This book is one of the first ones I read. It’s more practical than ‘sciency’ and offers clear guidance on which plant foods give you the biggest nutritional bang for your buck. For the midlife woman who wants to eat more food and still lose weight (yes, that’s a thing!), this is your scientifically justified way for ditching calorie counting (no, thanks!) and embracing nutrient abundance (the key is in the colors!).
Recommended order of reading
If you’re still feeling overwhelmed wondering where to start, I recommend reading the books in the order I listed. Why?
These books are all essential books for plant based beginners, however, getting a foundational understanding of the science behind the nutrition and how the body responds (good or bad) is paramount. Without a foundational understanding of human nutrition & biology it’s hard to take action steps and sticking with it. Not having a foundational understanding like this is like building a house on shifting sand or living in a houseboat that moves with cultural currents.
Take action
I just outlined a handful of essential books for plant based beginners. Now, it’s time to take action. Whether you read one or all of these books, I encourage you to put it into action in your own unique life. Take a step, or several - but start somewhere!
Coach’s Corner - Answer these questions:
What changes would you like to see in your health?
What one thing will you start this week for your health?
How do you plan to keep moving forward and stay on track for your health?
Do you have everything you need to succeed? What else would help?
Coach’s tips for plant based beginners
Here are three tips for plant based beginners who are wondering where to start:
Change one meal; make your breakfast to be a plant-based or plant-centered one. Take out what oftentimes promotes chronic illness like bacon, sausage, dairy and even eggs. Replace those with nutrient dense foods that are high in antioxidants such as: whole grains, healthy omega-3 fats, plant-protein and dairy-free milks. Ideas include oatmeal topped with berries, avocado toast on sprouted grain bread or tofu scramble like the one in my cookbook.
Swap animal proteins for plant-based proteins. Prioritize beans and legumes over meat, fish and eggs by eating bean-based meals, or reducing animal protein and increasing plant protein rich sources (like beans). Another ideas is to swap out plant-based milks like almond milk for dairy milk.
Restructure your plate. Make each meal at least 75-80% whole plant based foods and the other 20-25% what you normally eat. The more whole food that 20-25% is, the healthier it will be - in other words, make that 20-25% a lean piece of broiled salmon vs. fried chicken nuggets.
Get support. We always do our best and get there faster when we have help. If we want to learn how to play pickleball we hire a coach. If we want to retire financially sound, we hire a wealth planner. If reading these books isn’t enough, then consider partnering with someone knowledgable and trained who will dedicate themselves to supporting you. If you can read the books and stay on track then great! That’s what they’re there for. If you need a boost, consider looking for a qualified coach with NBC-HWC and Lifestyle Medicine credentials like myself. Working with a qualified coach leads to healthier outcomes.[3]
The Second Youth Wellness Method
If you want more than just tips, here's your answer. Finally, here’s a solution you can rely on. Want even more expert guidance on how to eat a whole food plant-based lifestyle? Get my online course, the Second Youth Wellness Method. It gives you all the steps and information you need to eat plant healthy and get the health results you want — it’s a step-wise framework to follow so you don’t have to guess or figure it out on your own.
Start or stay stuck
To close, I want to share a thought with you.
Hockey Great Wayne Gretzky is well known for saying, “You miss 100% of the shots you don’t take.”
When it comes to your health, if you don’t take a shot of making changes for your health, it’s highly likely you’ll stay in the same place. If you want to improve something, change something. Take the shot. A calculated shot.
I tell my clients this, “Nothing changes if nothing changes.” So today, change something. Take the shot. Then let me know… I can’t wait to hear what happens!
Quick References:
References:
[1] Craig WJ, Mangels AR, Fresán U, et al. The Safe and Effective Use of Plant-Based Diets with Guidelines for Health Professionals. Nutrients. 2021;13(11):4144. Published 2021 Nov 19. doi:10.3390/nu13114144
[2] Salehin S, Rasmussen P, Mai S, et al. Plant Based Diet and Its Effect on Cardiovascular Disease. Int J Environ Res Public Health. 2023;20(4):3337. Published 2023 Feb 14. doi:10.3390/ijerph20043337
[3] Byrnes J, et al. (2024). American Journal of Medicine Open, 11:100075.
This article post was all about books for plant based beginners and motivations to start making positive changes for better health.