21-Day Vegan Kickstart

Nanci Alexander
Dr. Neal Barnard

Marco Borges
Brendan Brazier
Dr. T. Colin Campbell
Kris Carr

Rosanna Davison
Dr. Hans Diehl
Meagan Duhamel
Dr. Caldwell Esselstyn
Rip Esselstyn
Kathy Freston
Marilu Henner
Scott Jurek
Dr. John McDougall
Victoria Moran
Lani Muelrath
Dr. Dean Ornish
Maggie Q
Marco Regil
Tal Ronnen
John Salley
Alicia Silverstone
Persia White
Wyntergrace Williams

Celebrity Tips


Meagan Duhamel

Meagan Duhamel for 21 Day Vegan KickstartMeagan Duhamel is the 2012 Canadian national champion pair skater and is currently preparing for the 2014 Olympics.

With current partner Eric Radford, Meagan is the 2012 Canadian national champion, 2011 Four Continents silver medalist, and 2011 Canadian national silver medalist. She previously skated with Craig Buntin, with whom she is the 2010 Four Continents bronze medalist, 2009 Canadian national silver medalist, and 2008 and 2010 Canadian bronze medalist.

Meagan transitioned to a vegan diet three years ago and now studies holistic medicine. She enjoys baking in her spare time and coaches twice a week.  You can learn more about Meagan here.

Meagan’s Nutrition Tips


Meagan’s Recipes
Sweet Potato Casserole


Banana Bread


  1. Your body is like a machine: If you want it to run properly, you have to fuel it properly. Load up with healthy plant-based foods for optimum performance. You’ll sleep better, have more energy, and your skin will develop a beautiful glowing complexion.
  2. Don’t be afraid to change! It’s not as difficult as it sounds. Transitioning to a healthy plant-based diet is easy and impacts every other aspect of your life. I made the change instantaneously and now feel strong, vibrant, and healthy. You can choose to stop at McDonald’s for a burger and milkshake or opt for a spinach salad filled with fresh vegetables and a fruit smoothie. Choose wisely.
  3. Do your research: Read as much as you can about plant-based diets. Buy books, read blogs, save news articles, and install vegan apps on your smart phone. You’ll be surprised at what you’ll find. Immerse yourself.

Meagan’s Recipes

Sweet Potato Casserole


4 large sweet potatoes, peeled and cooked
2 tablespoons Earth Balance
1 teaspoon vanilla extract
5 tablespoons pure maple syrup
1/2 teaspoon fine grain salt
3/4 teaspoon freshly grated nutmeg
3/4 teaspoon cinnamon


1/4 cup Earth Balance
1/2 cup Sucanat (or brown sugar)
1/3 cup white or spelt flour
3/4 cups chopped pecans (optional)

Preheat the oven to 350 F and lightly grease a 2-quart casserole dish with canola oil. Peel and then boil sweet potatoes until tender. Mash the sweet potatoes with the margarine until smooth. Add the vanilla, maple syrup, sea salt, nutmeg and cinnamon. Pour into casserole dish. Next, mix the topping ingredients together until well-combined. Sprinkle topping mixture over the casserole and bake for approximately 50 minutes, checking it every so often. Makes 10 servings at approximately 215 calories per serving (without pecans).

Banana Bread

1/2 cup brown sugar
1/2 cups white sugar
1/2 cup margarine, at room temp
3 very ripe bananas, mashed well
2 cups flour
1/2 teaspoon baking soda
1/4 cup vanilla soymilk, mixed with 1 teaspoon apple cider vinegar
1 teaspoon vanilla
1 teaspoon cinnamon
1/4 teaspoon allspice

1/2 teaspoon salt

Preheat oven to 350 F. Spray a 8×4 bread pan with non stick cooking spray, or lightly coat with margarine. Sift together flour, baking soda, salt, and spices. Cream together the margarine and sugars. Add bananas, soymilk, and vanilla. Add the wet ingredients to the dry. Mix well. Pour batter into pan. Bake for an hour to an hour 10 minutes.

home | contact us | about us | support us | full disclaimer | privacy policy

PCRM Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste. 400, Washington, DC 20016
Phone: 202-686-2210 | E-mail: pcrm@pcrm.org