Jurek, who broke the FKT report on the Appalachian Path in 2015, fuels with legumes, complete grains—and vegan ice cream.
Revealed June 16, 2026 03:00AM
Many people depend on meat to realize our protein targets. In line with analysis revealed in 2021, between 63 % and 74 % of individuals in North America eat meat-based protein on any given day. This contains each pink and processed meat, that are each labeled as carcinogens by the World Well being Group. Enter: extra folks shifting towards incorporating plant-based meals into their diets or choosing a vegetarian or vegan way of life. Actually, the plant-based retail market is now valued at $7.9 billion.
Individuals’s causes, together with my very own, for going plant-based embody decreasing their environmental footprint (livestock manufacturing accounts for 14 to 18 % of greenhouse gasoline emissions), prioritizing their very own well being, and defending animal welfare. Additionally, decreasing pink meat consumption in favor of plant-based meals is linked to a decrease danger of power ailments similar to diabetes, improved kidney well being, and a stronger immune system.
After I tried to go vegetarian in faculty, I did so as a result of I observed that consuming pink meat would usually depart me feeling sluggish and “heavy” post-meal. I’m now not a vegetarian (it wasn’t sustainable for me), however I incorporate plant-based meats into my weight-reduction plan as a result of I benefit from the style and really feel higher after consuming a plant-based “hen” nugget or bean burger.
At Exterior Days, I spoke with ultramarathoner and New York Occasions bestselling writer Scott Jurek about his choice to go plant-based almost 30 years in the past, in 1999. Forgoing meat has turn out to be so deeply ingrained in his life that he even wrote a e book, Eat and Run, about his transition to veganism and shared a few of his favourite no-meat recipes. Right here’s what he needed to say about going plant-based and what he wished rookies would know.
1. You Don’t Must Remove a Bunch of Meat From Your Weight-reduction plan Proper Away
Jurek says that many individuals who try to transition to a vegan or vegetarian weight-reduction plan attempt to overhaul their total weight-reduction plan in a single day, which isn’t sustainable or lifelike. “So many individuals go straight to elimination and say, ‘I can’t eat barbecue,’ however I at all times say to consider what you’ll be able to eat.” He says that when folks begin eliminating meat from their weight-reduction plan, they overlook to interchange it with one other protein supply and find yourself not consuming sufficient total.
In line with the Nationwide Consuming Problems Affiliation, not consuming sufficient energy could cause muscle tissue to interrupt down, as your physique turns to them for vitality (which impacts athletic efficiency), poor sleep, and cognitive points.
To keep away from eradicating meals out of your weight-reduction plan too shortly, Jurek recommends beginning small with Meatless Mondays. So, let’s say you eat some form of meat protein supply day by day of the week, strive swapping your Monday evening beef burger with a black bean or candy potato burger.
2. Prioritize Consuming Entire Grains and Legumes
“I like complete grains and legumes, and I feel they’re a staple for plant-based consuming,” Jurek says. Entire grains, like oats and wheat, are a superb supply of fiber, which you want for a wholesome intestine and clean bowel actions. The fiber comes from the bran that envelops every particular person grain and comprises nutritional vitamins similar to vitamin A, iron, magnesium, and phosphorus. Many complete grains, similar to quinoa and millet, are excessive in protein. Sorghum, a grain that originates in Africa, affords almost ten grams of protein per half cup.
Legumes are wealthy in B nutritional vitamins, folate, vitamin C, potassium, calcium, and copper. They’re additionally low in sodium, making them a stable choice for individuals who wish to management their salt consumption. Certainly one of Jurek’s go-to recipes is a lentil-mushroom burger. Lentils’ nutrient profile contains fiber, iron, and zinc, and only one cup packs about 24 grams of protein. They’re additionally gluten-free and have a low glycemic index, which implies they don’t trigger large spikes in blood sugar.
3. Don’t Be So Inflexible That You Suck the Pleasure Out of Consuming
Certainly one of Jurek’s greatest items of recommendation is to have enjoyable when you’re testing out plant-based meals. When he broke the operating report for the quickest recognized time on the Appalachian Path in 2015, Jurek didn’t simply depend on nutrient-dense meals whereas consuming round 6,000 to 10,000 energy per day to remain fueled; he additionally indulged in vegan ice cream. “It wouldn’t even be frozen anymore. Nevertheless it was like consuming a milkshake. Simply 500 energy down the hatch. I had wholesome fats sources, however then I had some responsible pleasures like vegan ice cream,” he says.
Jurek has two younger youngsters and hopes that his plant-based weight-reduction plan additionally encourages them to decide on more healthy meals choices. He says it’s important for fogeys to make sure consuming stays pleasant, regardless of the weight-reduction plan they select to observe. “A plant-based weight-reduction plan takes diligence and dedication, however it may be enjoyable.”
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