Rich Roll's Plant-Based Nutrition Protocol
100% plant-based whole foods diet emphasizing nutrient density over calorie counting. Light eating during day, larger dinner.
Shared protocol · For reference, not advice
Interventions
Nutrition
- Morning hydration
1 liter water with apple cider vinegar · Daily · Upon waking
Hydration and digestive support
- Green Smoothie
Large serving · Daily · Breakfast
Kale, beets, berries, maca, spirulina for nutrient density
- Hearty dinner
Largest meal · Daily · Evening
Vegan lasagna, enchiladas, or ethnic cuisine for recovery
Edit history
- v1Current versionFebruary 22, 2026