Benefits of a Whole Food Plant Based Diet: Susan’s Story + Avo-Sauerkraut Toast

Avo-Sauerkraut Toast

Susan Lamping is one of our awesome Meal Plan subscribers. She emailed us a while back with a note of gratitude that went straight to my heart. She shared how it took decades to transition to this way of eating and shares the benefits of a whole foods plant based diet. As soon as I read it I knew I wanted to chat with her. I reached out and she was totally down to connect. I hope you enjoy our chat as much as I did!

Here are just a few nuggets you will walk away with after you watch our chat: 

  1. Where to find the most awesome, non-judgemental whole food plant based community on the internet.
  2. Fun tips for satisfying, delicious, never boring salads.
  3. How easy it is to cook without oil, without sacrificing flavor.
  4. Why whole food plant based eating is totally for foodies!

Susan didn’t turn to a whole food plant based diet overnight. Here’s how she did it:

My transition to Whole Food Plant Based eating took several decades of exploration and many modifications. I researched many lifestyles, macrobiotic, vegetarian, vegan, pescatarian, raw, and more. I had this idea that there was one magic way of eating that was best, and I was determined to figure it out. I read all the popular books of the industry (How Not to Die, The China Study, Eat to Live, In Defense of Food, and many more). The more I read, the more the solution became clear to me.

Eat plants and whole foods that come from plants. So simple.

I would find recipes online and through various Facebook posts. I love cooking, so making sure we always had healthy, tasty food was easy to do. I noticed that some people in the plant based Facebook groups I was in were not very supportive (to put it mildly). Through one of these groups I heard about the Clean Food Dirty Girl group, and I joined right away. I found the culture of the group perfectly suited to my liking- authentic and kind.

I resisted the Meal Plans for many months. I mean, there are so many free resources out there. Could the CFDG recipes really be as good as everyone was saying?!! After feeling like I was in a food rut, I decided to try the Meal Plans for three months just to see what all the hype was about.

Oh my!

All the comments…. they are true! Every night my boyfriend and I are blown away at the restaurant quality meals we eat, and the plan took my cooking not just to the next level, but 10 levels up!

Thank you, Dirties, for all you have contributed to my life.

I love being part of this tribe!

Susan Lamping, Meal Plan Subscriber

Closed Captioning Available

Susan, you were a delight to chat with! Thank you for sharing your story and for connecting with me. I know others will be inspired. Here’s to all the plants and the benefits of eating a whole food plant based diet!

Avo-Sauerkraut Toast

Avo-Sauerkraut Toast

Author: Molly Patrick


  • Sprouted Bread toasted
  • Avocado
  • Coconut Aminos
  • Sauerkraut


  • Toast your bread and then mash a generous amount of avocado on top. Add a few shakes of coconut aminos and then top with sauerkraut. 
  • Plow! 

I don’t know if there is one magic way of eating that is right for everyone, but I know I’ve found mine and I’m never looking back!

Susan Lamping

Wishing you a happy week. May it be filled with finding your way. If you want to read what our Meal Plan subscribers say about the benefits of eating a whole food plant based diet, pop over to our reviews page.


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Our Sweary Saturday Love Letters are written by our ex-boozer, ex-smoker, plant-loving co-founder, Molly Patrick.


  1. Kim Vacek on June 27, 2021 at 11:53 am

    Love avo-sauerkraut toast thanks to CFDG! This video is very sweet and inspiring! I have to ask though…at 20 min, 40 sec, was it Luann, or a cat, or *something else* that opened the door?!?!

    • Team Clean Food Dirty Girl - Steph on June 27, 2021 at 6:09 pm

      Probably Sweetpea the cat 😉

  2. Kim V on June 28, 2021 at 10:00 am

    5 stars
    This is my favorite way to have avocado toast. I LOVE refrigerated sauerkraut. Instead of coconut aminos, I use Trader Joe’s Lemon Pepper. I grind some of that good stuff on it and I’m happy!!

  3. Christine Klaenhammer on June 30, 2021 at 1:05 pm

    What happened to the carrot – ginger soup recipe?
    I ? finally got the ingredients & was going to make it today!
    P.S. am also going to join up w/ CFDG when I get paid this coming Friday to try it out more!
    Thx!! I ?

    • Team Clean Food Dirty Girl - Karen on June 30, 2021 at 6:06 pm

      Hi Christine! That recipe is right here..


      Woohoo, we’d love to have you! Please reach out to us [email protected] if we can help with anything as you get started.


  4. Alexa on October 13, 2022 at 7:03 pm

    5 stars
    Never thought of this combo before but it is AMAZING!!!! Thank you!!

    • Team Dirty - Brittany on October 13, 2022 at 7:17 pm

      We’re glad you loved it!

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