Recipes, weekly planning, and grocery lists for plant-based cooking.
Welcome to Your PlantPure Immersion
Based on the scientific discoveries of Dr. T. Colin Campbell
A few simple steps before you start cooking. Take your time — there’s no rush.
If you are taking medication of any kind, you should consult with your physician before transitioning to a whole-food, plant-based diet. Consuming these foods can cause rapid healing, which may reduce your medication requirements — especially if you are taking medication for diabetes and/or high blood pressure. Failure to closely monitor your blood glucose levels and/or blood pressure and to adjust your medication when necessary could cause serious harm.
Please review the ingredients used in your meal starters to make sure you or someone else in your family is not allergic to anything on this list. Some of the more common allergens are listed in bold.
Create Your PlantPure Pantry
Find a shelf, a drawer, or a corner of your kitchen cabinet and clear it out. This is going to be your PlantPure Pantry — a dedicated spot where all your immersion ingredients live together in one place.
One Simple Backup: Kim’s Loaded Baked Potatoes
Before your immersion begins, bake some potatoes and keep them in the fridge as a back-up meal. These keep for 3-4 days, so you can do the same midway through the immersion if you like.
- 4 medium baking potatoes
- 3 cups cooked broccoli florets or other veggies
- 1 can (15 oz) black beans, drained
- 1 cup salsa
- 1 cup guacamole or 1 avocado, sliced
- Salt and pepper to taste
- Bake potatoes at 400°F for 50–60 minutes until tender. Store extras in the fridge.
- When ready to eat, reheat a potato in the microwave (2–3 min)
- Sauté or microwave broccoli until tender
- Top with beans, veggies, salsa, and guacamole
Set Up Your Meal Plan
Before you go shopping, open the Meal Plan tab and configure two things:
Set your serving size in increments of 4 — the default is 4 servings, which covers dinner for 2 people and provides leftovers for their lunch the next day. If you are cooking for more people or want additional leftovers, increase to 8 or 12 servings. Your grocery list updates automatically.
Most PlantPure meals freeze beautifully. Store leftovers in silicone freezer containers or freezer bags — label and date each one. The exception: gluten-free noodles, such as brown rice noodles, don’t hold up well after freezing.
Buy Your Fresh Ingredients
One to two days before you begin your immersion, purchase the items on your grocery list. Buying them close to when you’ll cook ensures the best quality and reduces waste.
Begin Your Immersion
Your meal starters are picked up, your fresh ingredients are ready, and the meal plan is in place. Time to cook!
Your Meal Plan
Reorder meals to fit your schedule. Ingredients stay the same.
If you are taking medication of any kind, you should consult with your physician before transitioning to a whole-food, plant-based diet. Consuming these foods can cause rapid healing, which may reduce your medication requirements — especially if you are taking medication for diabetes and/or high blood pressure. Failure to closely monitor your blood glucose levels and/or blood pressure and to adjust your medication when necessary could cause serious harm.
The participant always wants leftover lunch. Family members may or may not.
Groceries
Fresh ingredients you’ll need for your immersion week. Your meal starters are made for you and picked up from a community partner.
Fresh Ingredients
Buy these 1–2 days before your immersion starts so everything is fresh when you need it.
🥗 Sides & Breakfasts
A few additional items to plan for before you shop.
Meal Preparation
Step-by-step instructions for each meal.
Sides & Breakfasts
Simple, nourishing plant-based breakfasts for each day of your immersion.
🥗 Sides & Salads
🫙 Salad Dressings
My Recipe Box
Recipes you’ve saved from PlantPure Recipes, plus your own.
Your recipe box is empty
Tap + Add a Recipe to type in your own recipe, or explore PlantPure Recipes and tap Save to store your favorites here.
My Planner
Add recipes from your Recipe Box to build your list — then slot recipes from that list into your weekly plan.
This Week
PlantPure Recipes
Recipes developed and tested in PlantPure’s kitchen. Save any of them to your Recipe Box. Tap Save to Recipe Box to keep a recipe and make it available in My Planner.
Explore
Go deeper into the science and story behind plant-based nutrition. Watch at your own pace — on your phone, computer, or TV.
PlantPure Nation
2015 · Documentary · Directed by Nelson Campbell
PlantPure Nation tells the story of three people on a quest to spread the message of one of the most important health breakthroughs of all time. After Dr. T. Colin Campbell delivers a stirring speech on the floor of the Kentucky House of Representatives, his son Nelson and Kentucky State Representative Tom Riner work together to propose a pilot program documenting the health benefits of a plant-based diet. When agribusiness lobbyists kill the legislation in committee, Nelson decides to try his own pilot project in his hometown of Mebane, North Carolina.
Search "PlantPure Nation" on any of these platforms:
Note: An account is required for TV streaming on these platforms.
From Food to Freedom
2023 · Documentary · Directed by Nelson Campbell
From the same film crew responsible for PlantPure Nation and a project of the nonprofit PlantPure Communities, From Food to Freedom tells the story of a live-in immersion program in Greensboro, NC with six participants (and two spouses) diagnosed with type 2 diabetes. As we follow them through the immersion, we hear of past struggles with the disease and watch firsthand as they shift from a standard American diet to a whole-food plant-based diet — achieving unexpected and astounding results. Their stories open the door to wider conversations about nutrition, chronic disease, immunity, and the Covid pandemic, charting a hopeful pathway for people wanting to live free of disease and costly pharmaceuticals.
Search "From Food to Freedom" on:
Note: A YouTube account is required for TV streaming.
Kickoff Video
Featuring Kim & Nelson Campbell · Watch anytime
Want to revisit the program introduction from Kim and Nelson? The full video is available here anytime.
The Science Behind the Program
Based on the research of Dr. T. Colin Campbell
Five things the science tells us about food and health — in plain language you can share with anyone who asks why you’re eating this way.
Welcome to the Program
You’re enrolled. Here’s everything you need to know before Day 1 begins.
Facilitator Mode
For Kim and Nelson: generate a customized printed booklet for each immersion participant. Set household size, optionally swap meals for allergies, then print.
📅 Your Program Schedule
🎬 Recommended Films
We recommend watching our two documentaries as part of your immersion. Watch PlantPure Nation first, preferably before your immersion begins, then From Food to Freedom. Include any family members who’ll be cooking or eating with you.
This story-driven documentary, with a dramatic political throughline, provides an accessible introduction to the science, efficacy, and politics of plant-based eating.
Available on Amazon Prime and Apple TV
This documentary tells the powerful healing stories of people with advanced type 2 diabetes and provides a nice follow up to PlantPure Nation.
Available on YouTube
🛒 Order Pantry Items From Kim’s Amazon Store
A handful of pantry add-ins for the recipes you’ll cook are hard to find at most grocery stores. Kim has curated a list of the exact brands she trusts. Your Meal Starters are made for you and handed out at kickoff, so this list covers only the extras that aren’t already in them.
Order as soon as you can so everything arrives before your immersion begins.
🛒 Shop Kim’s Amazon Store →📱 Phone Support
Kim and Nelson are available for calls every day from 9:00 AM to 7:00 PM — call with any question, a recipe you’re unsure about, how you’re feeling, or anything at all.
💬 Group Chat
A group text thread connects you with the rest of the cohort, plus Kim and Nelson. Share a photo of a meal you made, ask a quick question, or cheer someone else on — the group is meant for ongoing conversation, not scheduled check-ins.
📊 Biometric Testing
Your program includes biometric measurements (weight, blood pressure, and other measures) taken before and after the immersion. Results are confidential and shared only between you and the testing clinic — they are not stored in this app.
📅 Post-Program Meeting
Your post-program meeting is scheduled for the Wednesday following Day 7. Your clinic staff member will facilitate. You’ll review results and get a demonstration of the PlantPure Kitchen app for ongoing use.
Groceries
Generated from your weekly meal plan.
No meals planned yet
Add meals in My Planner and your grocery list will appear here automatically.
📝 Other Items
Jot down anything else you need to pick up — household items, snacks, things not in the meal plan. Saves automatically.
Print Your Program
Print your program materials.
Facilitator Mode
Generate a customized printed booklet for each immersion participant.
Use this workflow once per participant: set their household size, optionally swap any meals for allergies, then print the booklet. When you’re ready for the next participant, reset the plan and start again.
🫙 Starter Pack Items
Ingredients that come with each participant’s starter packs (Meal Starters and spice blends). These appear on the grocery list with a strikethrough and "(in your starter packs)" so participants know not to buy them. One ingredient per line; names must match the recipe ingredient names exactly (case-insensitive).
📝 Editable Booklet Content
Edit the prose intro that appears in the printed booklet’s Sides & Breakfasts section, and in the standalone Sides & Breakfasts print.
The short prose panel that appears under the grocery list on screen and at the end of the Fresh Ingredients section in the printed booklet.
1 Set this participant’s household size
How many people in this participant’s household will be eating each meal? Dinner is the main count; lunch may differ if not everyone eats leftovers.
2 Review and swap meals (optional)
If this participant has allergies or strong preferences, open the meal plan to swap individual meals. Skip this step if no changes are needed.
Tip: Use "Reset Plan to Defaults" between participants to clear the previous participant’s swaps before starting fresh.
3 Generate the participant’s booklet
Opens the full program booklet — welcome pack, meal plan, grocery list, recipes, and more — sized to this participant’s household. Print to PDF or paper from the print dialog.
Settings
Configure your experience.
Save PlantPure to Your Home Screen or Dock
Access PlantPure instantly like a native app — no browser needed.
Default Servings
Set your household size so recipes and grocery lists default to the right amount.
About PlantPure
Your digital companion for the PlantPure immersion program.
Program Staff
Program Staff
Sign in with your email to manage cohorts, participants and printing.
Cohorts
Each immersion group is a cohort. Pick the one you’re working on — participants, sign-ups and printing all follow that choice.
Participants
Everyone taking part in the current cohort, with their phone number and household size. Household size drives how their labeled booklet is scaled (recipe batches and grocery quantities). The roster is saved securely and shared with everyone who runs this cohort.
The roster and settings are saved securely online for everyone who runs this cohort. This downloads a single file with both — a handy safety copy. Restoring a backup replaces the current cohort’s settings and roster.
Enrollment
Invite people with a link, then add each sign-up to the cohort’s roster as they come in.
/signup.html
Waiting to be added
Printing
Participants don’t use the immersion pages in the app — everything they need is produced here, on paper, for the current cohort. The per-participant prints come out sized to each household; everything else is sized to the household you set below. To print for one person, use the buttons beside their name on the Participants tab.
Full booklet
The complete participant booklet — the welcome chapter (symptoms to watch for, biometric testing, the films), meal plan, recipes, grocery lists and support details. One copy per participant, each sized to that household — or a single unlabeled copy sized to the household above.
Seven-day meal plan
The day-by-day dinner plan on a single page, plus the one-page Immersion Prep sheet participants tape inside the pantry. Both sized to the household above.
Recipes and sides
The recipe cards for the immersion menu (batches sized to the household above), the sides-and-breakfasts pages, and the ingredient allergen review — each as its own handout.
Grocery lists
The fresh-ingredient shopping list for the immersion menu, with quantities sized to the household above.
Pre-order lists
The hard-to-find items each household should order before Day 1 — one page per participant, sized to that household.
Patient handout — one page per referring clinic
For the doctor to hand to a patient: what the program is, the cohort’s dates and place, and how to sign up — the clinic’s link, its code and a QR square. The three paragraphs come from Booklet Text.
Clinician brief — for the physician and staff
One page for the practice: what the program is, what we ask of the clinic (baseline labs before Day 1, a fasting retest on the morning of Day 8), the symptoms to watch for, how participant codes keep names and results apart, and who to call. Print it with this cohort’s dates filled in, or unlabeled for any cohort.
Cookbook
The printed cookbook: the recipes ticked “In the cookbook” on Culinary → Recipes, one per page at their own serving size, with a cover, the introduction, a contents page and the Meal Starters sheet at the back.
Meal Starters sheet
One page: what the Meal Starters are, where to pick them up, and what’s for sale at what price — the same wording as the public page. Handy to tuck into a booklet or leave at a pickup location.
Starter weeks
Ready-made weekly menus for after the immersion, from Culinary → Menus. Each prints as a menu page, the seven recipe cards and a grocery list, sized to the household above.
Notes from Chef Kim
Kim's foundational notes — the Start here shelf — as a packet: a cover, then one note per page. Uses the Large print switch above.
Lab slips
One slip per participant, four to a page with cut lines: their code, the referring clinic, when to have the baseline and the fasting retest done, which tests, and the facilitator’s phone. No names — the code is what travels with the results. To print one person’s slip, use the button beside their name on the Participants tab.
Messaging
Text messaging is set up and waiting on the phone carriers' approval. Once that comes through, sending texts to a cohort will live here.
Results
Program results — participant codes, questionnaires and a de-identified export — will live here when the measurement stage is built.
Every recipe in one place — one list, no copies. Type is where it lives in the immersion (entrée, breakfast, side or dressing). In the library puts a recipe in PlantPure Recipes for everyone; the category is where it files there. In the cookbook adds it to the printed cookbook — any recipe can go in, whether or not it’s in the library. Edits and library changes stay on this device until you press Publish above.
What goes into each meal starter and spice blend. These are product formulas — never shown to the public. The Store tab decides which are for sale.
For the co-packer: print pack formulas
Every pack’s ingredients and steps on one sheet, with approximate shopping weights, scaled to the number of batches you choose.
What’s for sale, at what price, and where people pick it up. This is what the public PlantPure Meal Starters page shows.
These passages are printed in every participant booklet, patient handout, clinician brief and lab slip, for every cohort. Edit the wording here and press Save and publish. Everything the booklet computes — meal plan, grocery list, recipes, allergen review, the cohort’s contacts — is not here; it comes from the recipes and cohort settings.
Short notes from Kim that participants read in the app under Notes from Chef Kim. Foundational notes sit on the Start here shelf, in the order you set. Press Save and publish to send changes to everyone.
The seven-day dinner plan every cohort’s booklet is built from. Set the dinner for each day; Day 1 (Monday) also has a lunch slot, since there are no leftovers from a prior dinner. Save and publish sends it to every facilitator’s device.
Ready-made weekly menus participants take home: seven dinners from the cookbook, a short introduction and a note each for breakfasts and sides. These print from the Printing tab; they are not shown in the app yet.
A few pantry items in the immersion menu and the starter weeks can be hard to find in a regular grocery store. Mark them here and they appear on each household’s pre-order list and on starter-week grocery lists, with a link to order. The list below always reflects the current menus; anything that comes in a meal starter is left off automatically.
Pick an ingredient from the list below to mark it, add a note or a link if helpful, then press Save and publish so every cohort’s pre-order lists use it.
Ask Chef Kim
PlantPure Executive Chef & Author
Kim and Nelson’s recipe development tool. Name a meal starter or the ingredients you’re working with and it drafts a recipe in Kim’s whole food, plant-based style — a starting point to cook, adjust, and add to the Recipes tab when it’s right.
Chef Kim answers only for the PlantPure team.
Select the Meal Starter you would like to use, or click “No Meal Starter,” then submit a question in the chat box below, like:
- Provide a recipe for a casserole that uses potatoes, garlic, onions, and mushrooms.
- Provide a recipe for an Italian-style pasta dish.
- Provide a creamy soup recipe that I can make within 10 minutes.
Chef Kim AI Prompt
This is the system prompt that shapes how Chef Kim drafts recipes — the philosophy, rules, format, and voice. Edit it freely and save; the next recipe you ask for uses the new prompt.
See everything Chef Kim is told (read-only)
The saved prompt above, plus the parts the app adds automatically to every request: the current meal starters and what is in them, the confirmed price list with the cost rules, and the safety rules. Those added parts always reflect the live data, so they are not editable here.
Quick test
Test the prompt currently in the editor (saved or not) by asking Chef Kim a sample question.
The price list behind “about $X a serving” on every recipe, meal plan and grocery list.
Access
Who can use the staff area, and what they see. Admins see everything. Partners see every cohort in their region. Facilitators see only the cohorts they’ve been added to — an admin adds them under Cohorts → Who runs this cohort. Viewers see everything and can change nothing — for showing the back end to a partner.
Regions
A region is one partner’s territory — its cohorts, staff and sign-ups belong together. Western North Carolina (Region 1, Impact Health) is set up already. Edit a name or partner and press Save; a region can be removed only when no cohort uses it.
Clinics
The physicians' practices that send people to the program, grouped by region. Each clinic gets a short code that goes on its referral link and handout, so you can see who is sending people. Edit a row and press Save; a clinic that already has sign-ups or participants is marked inactive rather than removed.
Data
Backups of the recipe data on this device. Publishing recipe changes to everyone lives at the top of the Culinary area.
Export Recipe Data
Download all recipes and meal plan data as a JSON file for backup or transfer.
Import Recipe Data
Replace current data with a previously exported JSON file.
Reset to Defaults
Restore all recipes and the meal plan to the original seed data.
Messaging
Send SMS messages to your cohort. Messages are sent individually from your program phone number — participants receive a standard text and can reply directly to you.
Check-In Dashboard
Daily check-in data from all participants. Participants who have not checked in for 2+ consecutive days are flagged.
Note: In this pilot, check-in data is stored on each participant’s own device. This dashboard shows data from the device you are currently using. A shared dashboard will be available in a future update.