Frequently Asked Questions.

New to plant-based living? Not sure where to start or what the heck OMD is all about? We’ve got you covered.

We understand that change can be hard and dang inconvenient. And sometimes leaving meat and dairy off the menu can lead to family revolt. And that’s why One Meal a Day’s credo is just that — start with baby steps — like swapping one plant-based meal a day for your health and the planet.

No question is too silly or too fresh, and if you can’t find what you’re looking for here, feel free to reach out to us anytime at info@omdfortheplanet.com for more support.

Plant-based Living


It’s totally normal to have cravings. And let’s be honest: to most people, meat tastes good.

Consider this: most of our food attachments are emotional. We crave the taste and comfort of bacon for breakfast or a hamburger for dinner, because most of us grew up eating meat, and those experiences feel like part of our identity, our culture or family tradition. We don’t actually have hunting cravings like cats do for birds, and we don’t crave blood and flesh like big predators do. Do you start salivating when you see a cow in the field? Yeah, not so much.

What we do crave is salt, fat, texture and the feeling of a full belly after an amazing meal. And the good news is, we can meet all those needs with plant-based foods. Looking for eats that’ll stick to your ribs? Check out our blog for inspiration.


This is a very common question.

Did you know that the average American adult consumes about 66% more protein per day than is needed? That’s right. Many plant-based eaters tend to worry they’re not getting enough protein, largely because they get asked all the time: “How do you get your protein?” Worry not — as long as you eat a variety of whole grains, beans and legumes, fruits and vegetables — you are likely getting more than enough protein.

In case you’re still concerned, one surefire way to ensure you and your family are getting enough is to get down with plants that pack a protein punch. Check out this blog post for plant-powered meals that are chock full of protein.


Even though we may be conditioned to believe that calcium comes from milk and dairy products, the real source of calcium is soil, where it is absorbed into the roots of plants. Yet we’ve heard our whole lives that we need cow’s milk for strong bones, right? If you’re like us, you might be shocked to find out that it’s simply not true. And that makes sense if you think about it, because, well, how do you think cows get calcium? Just like iron, magnesium, and copper, calcium is a mineral, and they get their calcium by eating calcium-rich plants. Like grass!

According to scientists, such as Rosane Oliveira, DVM, PhD, Founding Director of the UC Davis Integrative Medicine program, we can get all the protein and calcium we need if we eat a healthy plant-based diet rich in whole foods. End of story.


We feel you! For many, cracking the coffee code unlocks the key to plant-based glory. And lucky for us, there are many excellent coffee creamer options these days. There’s coconut and soy creamers, barista-style hazelnut and mac nut milks, almond-based half-and-half, and even big wave surfer Laird Hamilton has jumped on board with his plant-based Laird Superfood Creamer. You may have to experiment and adjust your palette slightly, but we predict that you’ll love your coffee even more, especially the high percentage of you who are lactose intolerant and often have a belly bloat after coffee. Heck yeah.

For more tips on what to grab at the grocery store, read our blog on how to stock a plant-based kitchen for a free downloadable shopping list.


It’s not cheating. We’re all human, and we support incremental change and no judging. Depending on your situation, like where you live and whether or not you have regular access to plant-based food, it may be hard to do OMD every day. Just do your best and set yourself up for success by starting slowly rather than trying to make drastic changes overnight — unless that’s how your roll. If you miss a few days, don’t give up. Once you get the hang of eating plant-based versions of your favorite meals, you might be surprised by how delicious it is or how much your doctor tells you your cholesterol has lowered, or how your jeans are a tad more roomy.

Need support? Head on over to our 7-Day Meal Planner to get started!


The nutritional space has a long history of pushing the USDA’s guidelines, so change can be slow and every professional is going to have a different opinion and background. But now, there is so much evidence that supports the power of plants. For more information, visit our friends at The Physician’s Committee for Responsible Medicine for resources and information you can share with your healthcare provider.

There are also groups of physicians, such as the American College of Lifestyle Medicine, with over 800 doctors (and growing) who focus on preventative health through diet and lifestyle, and also research and collaboration with health insurance companies, among other things.


Who hasn’t heard how “real men” need meat to be big, strong and full of…oomph? Well, something has gone awry, because: 30 million men in US and 40% of men over 40 have erectile dysfunction. And food may be one of the main culprits!

Read our interview with bonafide urologist, Dr Aaron Spitz, author of none other than, The Penis Book. And check out Dr. Greger’s NurtitionFacts.org site, and his video, Survival of the Firmest to understand more about

Read our interview with bonafide urologist, Dr Aaron Spitz, author of none other than, The Penis Book. Also, check out Dr. Greger’s NurtitionFacts.org site, and his video, Survival of the Firmest to understand more about how eating plant-based is helpful for fighting erectile dysfunction.


We’re big fans of starting gradually. Offer to bring one or two dishes to share at your next holiday family gathering. Show up without judgement or expectation and watch the smiles light up the room and happy bellies fill up. The holidays should never be a time to lecture, and that includes about what people choose to put on their plates. Focus on this as an opportunity to serve and to celebrate together.


When people cook for you, it’s usually done with love and care, and so in that spirit, it’s great to communicate your food preferences in advance to a host when possible. If you don’t want to be “one of those people” asking for gluten-free, dairy-free, organic, non-GMO, food grown on soil fertilized by beetle dung, then graciously eat what’s put before you. Or bring your own stealth soup in a jar. Or eat salad, rice and beans. Or feed the meat to the dog under the table. You have options! And sometimes, we choose to eat Aunt Gladys’ soggy green beans, gravy from a can, and Marshmallow salad, because we love Aunt Gladys.

Looking for tips to staying plant-based while traveling? Here are 6 tips for planning your plant based meals while traveling.


So many incredible plant-based chefs have created delicious alternatives for America’s favorite dishes — even fried chicken. Thanks to their great work, the plant-based world is full of chefs and cooks of all kinds of people who are actively rethinking traditional dishes, with amazing results.

For example, this recipe combines the authentic taste of Popeyes fried chicken with healthy plant-based ingredients. Looking for some cajun flavors? Here is a recipe for hearty, plant-based gumbo that’s even better than the real thing. Usually a simple online search will give you the tips you need to veganize any recipe!


Watch Suzy answer the question “Is Going Plant Based Hard?” (runtime 00:35)

Our Founder, Suzy knows this all too well. Hailing from a big family out of Oklahoma City, she’s learned how to inspire families to try eating plant-based.

Behavior change should come from a place of joy and creativity. Trying new ways of eating is an adventure, and is always more fun when you do it together in a spirit of fun and discovery, not from a place of being judged. We know how emotional food is and how it has a real place that’s deep in tradition.

Trying OMD, even with the most staunch BBQ-lovin’, bacon fryin’ person in your life can be a discovery. Give yourself permission to experiment with old favorite mainstays — one meal at a  time. Remember, be flexible!

Looking for more support? Sign up for our newsletter, The OMD Beet to get a free Starter Guide to learn how to talk to people and invite those you love into the plant-based movement.


We get it, there are no rules to trying OMD other than being open, interested and ready to get healthier. It’s about putting dinner on the table and reaping the health benefits for you and your family!


We got you covered! Head on over to our 7-Day Meal Planner and blog on How to Stock Your Plant-Based Kitchen for more inspiration. Need more support? Sign up for our newsletter, The OMD Beet for regular kitchen hacks and recipe inspiration and get a free Starter Guide to help you on your journey.


Trying OMD is not just about eating more vegetables, it’s also a celebration of your vibrant health. There are many benefits: from improving your heart health, to losing weight, to decreasing inflammation and cancer risk, to helping your digestion to even spicing up life in the boudoir.


Behavioral science finds that incremental change has more longevity than going cold turkey. Did you know that a staggering 80% of people who try going veg eventually start eating meat again within a few years? This is usually because they don’t know how to sustain the lifestyle — like how to shop, prepare meals, or order healthy plant-based food.

If we can get everyone to cut meat and dairy consumption by half, the environmental savings — not to mention health impact and lives of animals spared — will have a greater impact than quadrupling the number of vegans or vegetarians in the world. Reduction is a great place to start.


Speak to them from the heart in a spirit of support and loving non-judgment. Appeal to them to share how you care for their quality of life and long-term health and act as an ally and support system.

What can be helpful is to provide information, but make sure to give them space to digest. For more on how eating plant-based can help common health conditions, visit our friends at Nutrition Facts.


We hear that, and there’s good news. You can still enjoy cheesy goodness while being plant-based!

There are so many alternatives out there — whether you’re looking for a good mac and cheese sauce, a hard nut cheese to serve at your next potluck or even gooey, stretchy plant-based cheeses to top on your favorite pizza.


This is a common misconception, but what people don’t know is how you can actually save money by cutting out meat from your diet.


People who eat a vegan diet by definition do not eat animal products like meat, dairy, eggs, and sometimes even honey. This lifestyle can also be carried over to everyday life like: clothes, accessories, makeup, shampoo— anything made with materials that come from animals, like leather, silk, wool, gelatin, beeswax or lanolin to name a few.

People who are vegetarian don’t eat meat, but may still eat eggs or dairy. They also may or may not also avoid cosmetics, household cleaners or fashion that uses animals.

Whole food plant-based
Just like the vegan diet, people who eat a whole food plant-based diet avoid animal-based products, including meat, dairy and eggs. Unlike the vegan diet, however, processed foods, including oil, white flour, and refined sugar are not consumed. This way of eating is based around unprocessed or minimally processed veggies, fruit, whole grains, beans, legumes, nuts, and seeds. Most healthcare initiatives advocate a whole food plant-based diet.

A diet in the middle of the spectrum, and what One Meal a Day advocates. If vegan is on the left and whole food plant-based on the right, plant-based is somewhere in the middle, and depends on the individual, but it does mean leaving meat and dairy off the menu.


We have a list of some of our favorite meat and dairy swaps on our blog. Head on over to our blog to learn more.


We know that eating out can present something of a challenge at times. The shift towards more plants, and less meat, is definitely happening — it just takes time for restaurants to catch on. Thankfully there are now guides to restaurants that do offer plant-based options.

For lists of restaurants that offer plant-based options near you, check out:

Good Food Score Card

Happy Cow app

How to Order Vegan at Fast Food and Chain Restaurants


The OMD Movement


Suzy talks Healthy Plant Based School Lunches (runtime 00:15)

The food that the majority of K-12 schools serve is influenced by the US government, which heavily subsidizes milk, meat and cheese. Greasy pizza and hamburgers are the norm. But every day, as public awareness increases, parents and health advocates are driving major reforms in school lunch programs across the country. Fortunately, there are many success stories. Here are some ways you can use your voice to request healthier, plant-based options at your school:

  • Join OMD so that you’re the first to know when we launch our healthy, climate-friendly school food campaign this fall. Our school lunch engagement toolkit, coupled with our support, will guide you along the journey to get healthier food at your school.
  • In the meantime, you can start by writing a letter or request to meet with your school’s Food Service Director. Check out the Physician’s Committee for Responsible Medicine easy 5-step guide to leading a healthy school lunch initiative.
  • Talk with other parents at the school to see what they think and team up to amplify your voices
  • For more information on the OMD Movement, check out this page.

So many people across the country feel your pain! Access to healthier foods is one of our top priorities at OMD. But you can be part of the movement to change our food system. OMD is going to kick off a campaign to help people like you bring more plant-based options to menus across the US in the fall of 2018, but until we get there, here are some tips to get started:

  • Think about your favorite restaurant in town. Where would you like to enjoy a plant-based option to share with friends and family?
  • Approach the restaurant manager by either writing a letter or leaving a comment card. Let them know how much you love their food and and how it would be even better if they would consider adding more plant-based options.
  • Follow up on social media, or stop by again to ask if they’ve had time to consider your request.
  • Don’t give up! Change takes time.

Access to healthy foods (nevermind plant-based options) has a deep history in being more accessible for communities that live in privilege. Whether you’re someone who already has a Whole Foods down the street, or if you’re living in the depths of a food desert or food swamp, you can make a difference. There are things you can do, starting with reaching out to us at info@omdfortheplanet.com.


Yes! We will provide you with tools and resources to share OMD in your community this fall — at your church, school, gym, favorite restaurants and beyond. Join our Facebook group, OMD Insiders, where you can connect with others in your area. And if you happen to live in North Carolina, we will have an active local campaign led by an organizer on the ground. You can also check out our plant-based Starter Guide here.

The OMD Plan


Our Founder, Suzy Amis Cameron has been passionate about plant-based living since 2012, when she discovered that optimal health for the planet and her family were one in the same. And, MUSE, the school Suzy founded with her sister, Rebecca Amis, offered the first plant-based school lunch program in the country.

After seeing the health transformations around her and learning more about the environmental impacts of eating meat and dairy, she was fired up — and that’s how OMD came to be.

Now she’s sharing all she’s learned in The OMD Plan: Swap One Meal a Day to Save Your Health and Save the Planet. Learn more here.


You can order Suzy’s book on Powell’s, Amazon, Barnes & Noble, Books-a-Million, Simon and Schuster and in your local bookstores!


Yes! The OMD Plan will have over 50 recipes for you to share with friends and family.

Can’t wait to get started? Sign up for the OMD Newsletter, for regular recipe inspiration and tips!