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Plant-Based Diet Resources
to Help You Get Started

Sweet Pea Plant-Based Kitchen is a Rochester-based company that works with men and women to help improve their health and well-being with a whole food plant-based lifestyle.

A Note From Our Founder, Mike Linehan:

Congrats on discovering plant-based nutrition. It has changed my life.

My cholesterol went from 206 to 130, I got off blood pressure medication, I am no longer pre-diabetic and I’m down 50 pounds from my high.

Mike Linehan Founder Sweet Pea

But what really keeps me going is the difference in how my body feels.

I’ve been plant-based for two years now and it keeps getting better – my medical stats and how I feel.

My inflammation and arthritis have completely gone away. I feel younger!

Here are some resources I’ve found through my journey. I find the more I educate myself the more committed I am to this lifestyle.

The Easiest Way to Get Started...

The easiest way to get started with a plant-based diet is to learn about how it benefits your body. Dig into these resources to learn more about it.


  • This is my Go-To resource and I highly encourage that you check it out.


  • Tips, tools, and resources to get started with the plant-based lifestyle

3. Forks Over Knives – Recipes

  • Whole food plant-based recipes = vegan, no oil, no preservatives

4.  List of 30 Plant-Based Oil-Free websites

5. The Campbell Plan

  • This book will give you a 2-week program with all the recipes.


1. Forks Over Knives

  • They have a very informative website, where you can learn more about their story, find recipes, share stories, and more.  Visit the Forks Over Knives website or watch it on Netflix.

2. What the Health (Netflix)

  • A deep-dive into understand how to prevent, and even reverse chronic diseases.

3. The Game Changers (Netflix)

  • You’d never guess which athletes and superstars are driven by the plant-based diet.

You will see there are plenty of other health related whole food plant based documentaries once you start looking.

Sweet Pea is Here to Help You Get Started

Sweet Pea is now conducting all consultations virtually.

Sweet Pea helps men and women in Rochester get started with a plant-based diet by offering a free consultation and a 4-week nutritional coaching plan.

Our personalized, one-on-one nutrition coaching focuses on helping you achieve your unique health and weight loss goals and includes:

  • Daily chef-prepared meals for 4 weeks
  • Weekly one-on-one coaching sessions with your licensed dietitian
  • Before and after readings of your blood pressure, cholesterol, and body weight


1. The Campbell Plan, by Thomas Campbell, MD

  • From the co-author of “The China Study,” Dr. Campbell provides a more practical and actionable overview of the plant-based diet.

2. How Not To Die, by Michael Greger, MD

  • Well, that title is pretty direct.  This book talks about the foods that help prevent and even reverse disease.

3. The China Study by T. Colin Campbell, Phd & Thomas Campbell, MD

  • Based on a 20-year study, this book overviews how avoiding meat products and heavily processed foods can prevent most diseases, and even reverse some.

4. Eat To Live, Joel Fuhrman, MD

  • Dr. Fuhrman puts the science behind the diet, so you know what’s going on in your body and how your diet affects it.

Plant-Based Meal Delivery Services

1. MamaSezz

  • Whole food plant-based meal delivery (ships frozen)

2. Plant Pure Nation

  • Whole food plant-based meal delivery (ships frozen)

cauliflower parm plant based

Sweet Pea Does Plant-Based Meal Delivery

Each week our Chef, Ryan Jennings, develops a diverse set of plant-based meals that our customers order online and enjoy at home.  These meals are an excellent way to start transitioning to a plant-based diet, or to at least incorporate a few plant-based meals in your diet each week

Dining Out in the Rochester Area

1. Next Door Bar & Grill does a great tofu poke bowl – just ask to replace tuna with tofu. They have other plant-based meals all the time on their menu

2. Pittsford Pub mushroom black bean burger or beet balls or enchiladas are all sweet pea products

3. Owl House has good vegan options, ask about oil free

4. Red Fern – all vegan, ask about oil free

5. Saks Thai – eggplant entree with tofu, brown rice

6. Mexican restaurants have good options – Moe’s & Chipotle

  • Rice bowl with brown rice, black and pinto beans, mild and medium and corn salsa and guacamole. It’s delicious.

7. There are a lot of GREAT Indian Restaurants in the city as well.

8. I’ve found many other places with great plant-based options, like Redd and Mendon 64.

When you are going out to eat, it always helps to have a plan before I arrive.  If I know they don’t have good options – like a steak house for example – I will eat a Sweet Pea meal before I go and just have a small salad or side dish while I’m there.

You Made It To The Bottom - Now a Special Secret!

Do you like oatmeal?  I suggest it everyday for breakfast!

  • Use as much fruit with it as you like.
  • Use 1/2 (or more) cup of old fashioned oats and 1 cup of water and microwave in a large bowl for 2:45.
  • Add a big scoop of flaxseed meal and a banana which will caramelize in the hot oatmeal and some blueberries.
  • Top it off with almond milk (or coconut or oat or cashew, etc), vanilla, unsweetened.
  • Make the bowl large enough so it doesn’t boil over in microwave.
Mikes Oatmeal Recipe Card

Download the recipe card >

This is the best way to start the day, keeps you full until lunch. I attached some pictures of my oatmeal this morning. Any berries and oats works good.
The flaxseed is good for heart health – omega 3’s and mixes right in when it’s in flaxseed meal form.

Wegmans sells frozen cherries that are really good in oatmeal or as snack. I use them when I’m craving sweets at night.

Your taste buds will change in a couple weeks.  You will be able to taste fruits and vegetables like never before!

If you have any more questions or want more ideas & resources, please send us an email.