{"id":15063,"date":"2026-06-16T09:11:37","date_gmt":"2026-06-16T09:11:37","guid":{"rendered":"https:\/\/wildgreenquest.com\/?p=15063"},"modified":"2026-06-16T09:11:37","modified_gmt":"2026-06-16T09:11:37","slug":"ultrarunner-scott-jurek-shares-3-plant-based-eating-tips","status":"publish","type":"post","link":"https:\/\/wildgreenquest.com\/?p=15063","title":{"rendered":"Ultrarunner Scott Jurek Shares 3 Plant-Based Eating Tips"},"content":{"rendered":"<p><br \/>\n<\/p>\n<div>\n<div class=\"justify-start\">\n<nav class=\"align-left col-span-full mb-base\" data-pom-e2e-test-id=\"breadcrumbs\"\/>\n<p>Jurek, who broke the FKT record on the Appalachian Trail in 2015, fuels with legumes, whole grains\u2014and vegan ice cream.<\/p>\n<\/div>\n<\/div>\n<div>\n<div class=\"article-body\">\n<p>Published June 16, 2026 03:00AM<\/p>\n<\/div>\n<p>Many of us rely on meat to achieve our protein goals. According to <a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7796493\/\">research published in 2021<\/a>, between 63 percent and 74 percent of people in North America eat meat-based protein on any given day. This includes both red and processed meat, which are both <a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/www.who.int\/news-room\/questions-and-answers\/item\/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat\">classified as carcinogens by the World Health Organization<\/a>.\u00a0Enter: more people shifting toward incorporating <a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7912826\/\">plant-based foods into their diets<\/a> or opting for a vegetarian or vegan lifestyle. In fact, the plant-based retail market is <a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/gfi.org\/marketresearch\/\">now valued at $7.9 billion<\/a>.<\/p>\n<p>People\u2019s reasons, including my own, for going plant-based include reducing their environmental footprint (livestock production accounts for <a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/woods.stanford.edu\/news\/meats-environmental-impact\">14 to 18 percent<\/a> of greenhouse gas emissions), prioritizing their own health, and protecting animal welfare. Also, reducing red meat intake in favor of plant-based foods <a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/meatlessmonday.publichealth.jhu.edu\/purpose\/benefits-meatless-monday\">is linked to a lower risk<\/a> of chronic diseases such as diabetes, improved kidney health, and a stronger immune system.<\/p>\n<p>When I attempted to go vegetarian in college, I did so because I noticed that eating red meat would often leave me feeling sluggish and \u201cheavy\u201d post-meal. I\u2019m no longer a vegetarian (it wasn\u2019t sustainable for me), but I incorporate plant-based meats into my diet because I enjoy the taste and feel better after eating a plant-based \u201cchicken\u201d nugget or bean burger.<\/p>\n<p>At Outside Days, I spoke with ultramarathoner and <i>New York Times<\/i> bestselling author Scott Jurek about his decision to go plant-based nearly 30 years ago, in 1999. Forgoing meat has become so deeply ingrained in his life that he even wrote a book, <a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/www.amazon.com\/Eat-Run-Unlikely-Ultramarathon-Greatness\/dp\/0544002318\"><i>Eat and Run<\/i><\/a>, about his transition to veganism and shared some of his favorite no-meat recipes. Here\u2019s what he had to say about going plant-based and what he wished beginners would know.<\/p>\n<h2>1. You Don\u2019t Need to Eliminate a Bunch of Meat From Your Diet Right Away<\/h2>\n<p>Jurek says that many people who attempt to transition to a vegan or vegetarian diet try to overhaul their entire diet overnight, which isn\u2019t sustainable or realistic. \u201cSo many people go straight to elimination and say, \u2018I can\u2019t eat barbecue,\u2019 but I always say to think about what you <i>can<\/i> eat.\u201d He says that when people start eliminating meat from their diet, they forget to replace it with another protein source and end up not eating enough overall.<\/p>\n<p>According to the National Eating Disorders Association, <a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/www.nationaleatingdisorders.org\/health-consequences\/\">not consuming enough calories<\/a> can cause muscles to break down, as your body turns to them for energy (<a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10460072\/\">which affects athletic performance<\/a>), poor sleep, and cognitive issues.<\/p>\n<p>To avoid removing foods from your diet too quickly, Jurek recommends starting small with Meatless Mondays. So, let\u2019s say you eat some kind of meat protein source every day of the week, try swapping your Monday night beef burger with a black bean or sweet potato burger.<\/p>\n<h2>2. Prioritize Eating Whole Grains and Legumes<\/h2>\n<p>\u201cI love whole grains and legumes, and I think they\u2019re a staple for plant-based eating,\u201d Jurek says. Whole grains, like oats and wheat, are an excellent source of fiber, which you need for a healthy gut and smooth bowel movements. The fiber comes from the bran that envelops each individual grain and contains vitamins such as vitamin A, iron, magnesium, and phosphorus. Many whole grains, such as quinoa and millet, are high in protein. Sorghum, a grain that originates in Africa, offers nearly <a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/www.hopkinsmedicine.org\/health\/expert-qa\/barley-farro-sorghum-and-more-9-whole-grains-to-try\">ten grams of protein<\/a> per half cup.<\/p>\n<p><a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11104268\/\">Legumes are rich in B vitamins<\/a>, folate, vitamin C, potassium, calcium, and copper. They\u2019re also low in sodium, making them a solid option for people who want to control their salt intake. One of Jurek\u2019s go-to<b> <\/b>recipes is a <a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/www.scottjurek.com\/eat\">lentil-mushroom burger<\/a>. Lentils\u2019\u00a0nutrient profile includes fiber, iron, and zinc, and just one cup packs about 24 grams of protein. They\u2019re also gluten-free and have a low glycemic index, which means they don\u2019t cause big spikes in blood sugar.<\/p>\n<h2>3. Don\u2019t Be So Rigid That You Suck the Joy Out of Eating<\/h2>\n<p>One of Jurek\u2019s biggest pieces of advice is to have fun while you\u2019re testing out plant-based foods. When he broke the running record for the fastest known time on the Appalachian Trail in 2015, Jurek didn\u2019t just rely on nutrient-dense foods while consuming around 6,000 to 10,000 calories per day to stay fueled; he also indulged in vegan ice cream. \u201cIt wouldn\u2019t even be frozen anymore. But it was like drinking a milkshake. Just 500 calories down the hatch. I had healthy fat sources, but then I had some guilty pleasures like vegan ice cream,\u201d he says.<\/p>\n<p>Jurek has two young kids and hopes that his plant-based diet also encourages them to choose healthier food options. He says it is critical for parents to ensure eating remains enjoyable, no matter the diet they choose to follow. \u201cA plant-based diet takes diligence and dedication, but it can be fun.\u201d<\/p>\n<p><b>Want more\u00a0<\/b><b><i>Outside<\/i><\/b><b>\u00a0health stories?\u00a0<\/b><a rel=\"nofollow\" target=\"_blank\" class=\"text-brand-primary underline hover:text-brand-primary\/85 break-words overflow-wrap-anywhere underline-offset-[3px]\" rel=\"noopener\" data-afl-p=\"0\" href=\"https:\/\/hub.outsideinc.com\/bodywork_newsletter_sign_up-0\"><b>Sign up for the Bodywork newsletter<\/b><\/a><b>.<\/b><\/p>\n<p><!-- --><span hidden=\"\" aria-hidden=\"true\"\/><\/div>\n<p><br \/>\n<br \/><a href=\"https:\/\/www.outsideonline.com\/health\/nutrition\/scott-jurek-plant-based-diet-advice\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jurek, who broke the FKT record on the Appalachian Trail in 2015, fuels with legumes, whole grains\u2014and vegan ice cream. Published June 16, 2026 03:00AM Many of us rely on meat to achieve our protein goals. According to research published in 2021, between 63 percent and 74 percent of people in North America eat meat-based<\/p>\n","protected":false},"author":1,"featured_media":15064,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[35],"tags":[],"class_list":["post-15063","post","type-post","status-publish","format-standard","has-post-thumbnail","category-wild-living"],"_links":{"self":[{"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/posts\/15063","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15063"}],"version-history":[{"count":0,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/posts\/15063\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=\/wp\/v2\/media\/15064"}],"wp:attachment":[{"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15063"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15063"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wildgreenquest.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15063"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}