
Frequently Asked Questions
The Film
How can I learn more about the Forks Over Knives documentary?
You can find out more about the Forks Over Knives film here.
How can I watch Forks Over Knives?
You can stream Forks Over Knives here. It is also available on platforms like Amazon, Apple, Tubi, and VHX. You can purchase a DVD or Blu-ray of the film from our shop.
READ MORE
“Grammy Award-Winner Jason Mraz Adopts Plant-Based Diet, Recommends Forks Over Knives.”
How can I set up a screening for my group or community?
For more information about screenings of the Forks Over Knives film, please reach out to the team at Swank Motion Pictures.
Can I order the DVD or Blu-ray in bulk quantities?
Yes. For DVD and Blu-ray orders of 25 or more, please email Craig Van Gorp (craig@virgilfilmsent.com) at Virgil Films and Entertainment.
Does the DVD contain languages other than English?
Forks Over Knives DVDs and Blu-rays offer Spanish subtitles.
The Diet
Will I get enough protein?
You are not alone if you are asking, “Where will I get my protein?” People believe this single nutrient is so important and difficult to get that we must actively pursue foods that contain high amounts of it, even when those foods, such as meat and dairy, in so many ways, compromise our health. We have been led to believe that primarily animal-based foods contain sufficient protein and, furthermore, that we need to eat those foods to avoid becoming protein-deficient. The reality is that protein deficiency is almost exclusively seen in people suffering from a calorie deficiency. In these cases, there will be an overall nutrient deficiency, not just protein deficiency, and when this happens the concern should be getting more calories and all nutrients—not just more protein. When you eat a diet based on fruit, vegetables, tubers, whole grains, and legumes about 10% of your total calorie intake will be from protein. We list this percentage only to demonstrate how the diet contains a sufficient amount of this nutrient—not as any kind of target. In fact, you should not worry about how much protein you’re getting any more than you should worry about the perfect number of breaths you should take in a day. And, if you’re worried that 10% isn’t adequate, note that there’s evidence that consuming too much protein is harmful—especially when it comes from animal sources.
READ MORE
Don’t I need to consume dairy to ensure I get enough calcium?
Many believe that it’s important to get enough calcium from certain foods, especially milk and other dairy products, which they perceive to be excellent “sources” of it. It’s easy to interpret this message—that constant vigilance is necessary to make sure we’re getting our calcium—as an implicit warning that we might not otherwise get enough. Just as with protein it is not difficult to get enough calcium—you just need to eat whole, plant-based foods. Calcium, like iron, magnesium, and copper, is a mineral. It is found in the soil, where it is absorbed into the roots of plants. Animals get their calcium by consuming the mineral-abundant plants and metabolizing that calcium into their bodies. Surprised? That’s because we’ve been so conditioned to think that calcium comes primarily from milk and dairy products that few of us realize it actually comes from the earth and is abundant in all whole foods. For strong bones and calcium, how much of the nutrient you get isn’t as important as where you get it—and how you lose it. There are two major contributing factors to the leaching of calcium from bones, which leads to their weakening and may increase the risk for osteoporosis: First, consuming a highly acidic diet. Our bodies are alkaline. It is vital that the acidity level of your diet is not so high that your bones must leach calcium to keep your body’s alkaline levels balanced. The levels of acidic compounds are lower in plant foods so they won’t draw the calcium from your bones the way animal foods will. Eating a whole-food, plant-based diet gives your body the acid/alkaline balance it needs for optimal bone health. Second, consuming a high-sodium diet. The diet we recommend is naturally low-sodium, as it relies very little on processed foods, which tend to be very high in salt. Once a certain threshold for calcium has been met—which you will do eating a whole-food, plant-based diet—the formula for strong bones relies on two other factors entirely: First, that you get sufficient vitamin D from exposure to the sun. Vitamin D is a key factor in calcium absorption, and the sun is the best way for us to meet our requirement. The key is getting sufficient sun exposure on our bare skin without getting burned. (The vitamin D in milk is added to it; we do not recommend getting vitamin D from milk or other fortified foods in which the vitamin does not naturally occur.) Second, that you practice strength training and impact exercise. When you lift weights or do resistance exercises you not only build muscle, you stress your bones—this makes them stronger. Walking, jogging, and running are examples of impact exercises that will also help with bone strength. As with protein, many organizations will suggest that you need to consume a specific amount of calcium per day for strong bones. We do not make any such recommendations because we know that good bone health has nothing to do with hitting an arbitrary number for calcium intake. Furthermore, we fervently believe that when people are instructed to achieve these subjective targets, it creates a skewed notion of what is good nutrition and leads people to make poor food choices—as is the case with dairy.
READ MORE
Will I get enough omega-3s?
Some fats are necessary in our diet. Consuming oil, fish, and highly processed foods as a means to get these, however, is unnecessary, and even harmful. Every whole plant food has fat, and there’s no evidence that we need any more fat than what occurs naturally in a low-fat, whole-food, plant-based diet. Just as is the case with protein and calcium, we should not target specific foods to get enough of a particular kind of fat. Omega-3 and omega-6 fatty acids appear to be involved in a variety of important bodily functions, including cell membrane stabilization, nervous system function, immune system function, and blood clotting, as well as impacting triglyceride levels, blood pressure, inflammation, cancer, and heart disease. Although they are both essential (meaning you need to consume them), you have probably heard a lot more often that you need to seek out omega-3. This is not because it is more essential than omega-6. Instead, it is because, in general, these two essential fatty acids should be consumed in a healthy ratio to each other. Studies are not clear exactly what that ratio should be, but we do know that the Standard American Diet is significantly skewed in such a way that we get an excess of omega-6. This excess consumption of omega-6 impairs the absorption of omega-3.1 The answer, however, is not simply that you need to eat more omega-3 fats. The answer is to eliminate or minimize processed and animal-based foods and instead eat a whole-food, plant-based diet, which we know in most cases restores a healthy omega-6 to omega-3 balance and, more important, leads to positive health outcomes. And isn’t that what we care about most? If 1 to 3 percent of your calories come from the essential fats, you’ll be in great shape. Adequate omega-3 intake specifically is 1.1 g for adult women and 1.6 g for adult men.2 That’s 1⁄4 to 1⁄3 teaspoon per day. If you meet all your caloric needs with a low-fat, whole-foods diet full of fruits, vegetables, whole grains, and legumes, you will easily consume enough essential fatty acids and those fatty acids will be in good balance to each other. Note that while walnuts and flax- and chia seeds are whole plant foods with higher concentrations of essential fatty acids, there’s no evidence that you actually need to eat these foods to get the proper amount of any kind of fat. Most whole plant foods have small amounts of essential fats. Over the course of a day full of these foods you will achieve the needed amounts—which aren’t that much to begin with. In fact, it is significantly more important to worry about not consuming excess fat than it is to worry about consuming sufficient omega-3.1Philip C. Calder, “N-3 Polyunsaturated Fatty Acids, Inflammation, and Inflammatory Diseases,” American Journal of Clinical Nutrition 83 (June 2006): 1505S–19S.2Jennifer J. Otten, Jennifer Pitzi Hellwig, and Linda D. Meyers, eds., DRI: Dietary Reference Intakes: The Essential Guide to Nutrient Requirements (Washington, DC: National Academies Press, c. 2006).
Why should I avoid or minimize oil? Isn’t oil healthy?
The guiding principle of the WFPB diet is a focus on whole (or minimally processed) plant-based foods. Oil is not a health food and not essential to a healthy diet. For people with heart disease or major risk factors such as hypertension, high LDL cholesterol, diabetes, or obesity, avoiding or minimizing added oil is beneficial. For others, research suggests a small amount of extra-virgin olive oil or other vegetable oil is unlikely to be harmful. That being said, oils remain the world’s most calorie-dense foods, so replacing them with whole foods is always a win.
READ MORE
How to Order a Healthy Plant-Based Meal from Any Restaurant Menu
Do I need to take supplements?
The relationship between whole food and the human body is very intricate and has come about as a result of millions of years of evolution. There are countless nutrients and substances in food that lead to thousands of metabolic reactions when they are consumed. As T. Colin Campbell, PhD, describes it, when it comes to nutrition, the whole is greater than the sum of the individual parts. The nutrients in whole food work together much like a symphony; extract and consume those nutrients apart from the whole, and all bets are off as to their effects. The complex, harmonious relationship between our bodies and the whole food we eat might explain why the hardworking supplement industry has not been able to produce beneficial products, despite decades of effort and billions of dollars. Consequently, we do not recommend our patients take supplements—with the notable and important exception of vitamin B12— unless a specific deficiency arises that cannot be corrected with whole, plant-based foods. Putting aside the bluster of consumer marketing, the research on multivitamin supplements is consistent: They do not demonstrate benefit and may cause harm.1 A review of twenty-four randomized controlled trials showed “no consistent evidence that the included [vitamin and mineral] supplements affected CVD [cardiovascular disease], cancer, or all-cause mortality in healthy individuals.”2 Single-vitamin supplements have shown similar negative results. In fact, the harm caused by some of them is dramatic. For example, vitamin A, beta-carotene, and vitamin E—while all healthy when consumed in food—have been shown to significantly increase death when consumed as supplements.3The problems with supplements shouldn’t come as a surprise. The fact that we need a particular nutrient doesn’t mean we need a megadose of it, nor should we consume it in isolation from all the other nutrients and substances it’s designed to work with. It may run counter to what we’ve been taught, but when we think about nutrition, we should think about getting the right amount of nutrients; this means obtaining neither too little nor too much of them—and being sure they are packaged in the right proportions. We should not think for a moment that we are “playing it safe” by taking supplements; the only true way to play it safe is to not take those supplements—and to look instead to whole, plant-based foods for the nutrition we need.1Jaakko Mursu, Kim Robien, Lisa J. Harnack, Kyong Park, and David R. Jacobs, “Dietary Supplements and Mortality Rate in Older Women. The Iowa Women’s Health Study,” Archives of Internal Medicine 171 (October 10, 2011): 1625–33.2Stephen P. Fortmann, Brittany U. Burda, Caitlyn A. Senger, Jennifer S. Lin, and Evelyn P. Whitlock, “Vitamin and Mineral Supplements in the Primary Prevention of Cardiovascular Disease and Cancer: An Updated Systematic Evidence Review for the U.S. Preventive Services Task Force,” Annals of Internal Medicine 159 (December 17, 2013): 824–34.3Goran Bjelakovic, Dimitrinka Nikolova, Lise Lotte Gluud, Rosa G. Simonetti, and Christian Gluud, “Mortality in Randomized Trials of Antioxidant Supplements for Primary and Secondary Prevention: Systematic Review and Meta-Analysis,” Journal of the American Medical Association 297 (February 28, 2007): 842–57.
Do I need to take a vitamin B12 supplement?
Vitamin B12 is important for the development and protection of nerve cells and red blood cells and helps in the production of DNA. Insufficient B12 can lead to many health issues, including weakness, fatigue, difficulty concentrating, increased irritability, gastrointestinal distress, anemia, and nervous system dysfunction. B12 is the one nutrient that cannot be obtained sufficiently from today’s plant-based diet. This is not because we need to eat animal products to obtain it. In fact, animal products themselves don’t always contain enough B12.1 The reason for this is that neither plants nor animals naturally synthesize B12. It is made from bacteria. Animals consume dirt, which is full of bacteria, through the unwashed plants and non-chlorinated water they consume. B12 accumulates in the animals’ tissues, which becomes a source of the vitamin for humans when we eat the animal. We humans, on the other hand, rarely eat anything unwashed. In our quest to be clean, we remove the dirt that contains B12-producing bacteria from our foods. This sanitary approach certainly has its benefits, as it has decreased our exposure to parasites and other pathogens. As a result, we believe that when you eat a whole-food, plant-based diet, taking a B12 supplement is the best way to ensure adequate amounts of the nutrient. There is enough research about supplementing B12 that, when taken appropriately, we trust it is beneficial.1Marijke van Dusseldorp, Jorn Schneede, Helga Refsum, et al., “Risk of Persistent Cobalamin Deficiency in Adolescents Fed a Macrobiotic Diet in Early Life,” American Journal of Clinical Nutrition 69 (April 1999): 664–71.
Do I need to eat organic for the diet to work?
While some people prefer to eat only organic, fresh food, this is not absolutely necessary from a health perspective. Most modern diseases that afflict people are not the result of the difference between organic and conventional produce, fresh and frozen broccoli, or canned and dried beans. Whether our diets lead to health or sickness is determined mainly by the significant difference between whole, plant-based foods on the one side and animal-based and highly processed foods on the other. We should not let our need for convenient, affordable food—including shortcuts, such as canned and frozen as well as less expensive conventional produce—deter us from consuming the whole, plant-based foods that will stave off disease.
What about organic, grass-fed animal products?
The nutrient makeup of animal foods (for example, high in fat and cholesterol; low in fiber and antioxidants) is the main reason why consuming these foods will increase your chances of getting chronic diseases like heart disease and type 2 diabetes. This nutrient profile exists whether animal foods are organic or not, or whether they are grass-fed or not. Replacing animal foods with whole plant-based foods is a significant change that will greatly improve your chances of achieving good health, whereas the change between organic and conventional animal foods is relatively small and therefore unlikely to make much of a difference.
Isn’t fish healthy? Why is it not recommended?
We are always surprised by how many people continue to think that fish is beneficial and important to include in the diet, even long after they become convinced that mammals are not health foods. Much of this perception stems from periodic reports that some study or another has found that fish is “heart healthy” or “good for our brains.” In our review of these studies, time and again we find data is misinterpreted and faulty conclusions are drawn from otherwise reasonable research. Unfortunately, such misinterpretations have occurred so frequently that a false narrative has developed. The practice of misinterpreting data is not unusual. The frequently referenced studies of Okinawan and Mediterranean populations have followed this pattern. The benefits of a diet high in fruits, vegetables, and whole grains frequently get credited to small amounts of fish in the diet (just like they are often credited to olive oil and wine). In the case of the famous Okinawan Centenarian Study, for example, only 1% of calories of the calories consumed by the residents came from fish; the vast majority of the diet—69%—came from sweet potatoes!1 Yet the perception from this very study is that Okinawans are healthy from a fish-heavy diet. What is happening here? We have meaningful long-term studies presented by the researchers with care, which are then pored over by individuals or organizations who cherry-pick data, often to reinforce a specific agenda. The big picture is ignored in favor of subjective claims and reporting, and the public receives false takeaway messages like “Eat more fish!” As our friend and teacher Dr. John McDougall likes to say, “A muscle is a muscle, whether it comes from a chicken, cow, or fish.” In other words, the nutrient profile of all animal products—i.e., high in fat, acid, and cholesterol, and low in fiber and carbohydrates—is as true for fish as it is for beef and other meats. In fact, although fish is often marketed as a wise, “heart-healthy” food choice, it has as much cholesterol as beef, chicken, and pork. And when we look at studies of populations and what they eat, we should examine the entire big picture. In doing so, we see the message is consistent: “Eat more plants!”
Transformation Bundle
How long do I have access to my Bundle resources?
The Cooking Course, Digital Magazines, and Recipe Guides are lifetime resources! Once you have your Bundle, you have these for life: to use, enjoy, benefit from, and review whenever and however you'd like. Your Forks Meal Planner renews on a discounted annual basis and can be set to cancel at any time; you will continue access to everything in with your active membership.
After I purchase my Bundle, how do I get all my resources?
Your Forks Meal Planner account will be all ready to go at my.forksmealplanner.com. You will receive an email within 15 minutes of purchase, featuring your Recipe Guides and redemption codes with directions on how to redeem your Forks/Rouxbe Cooking Course (to be accessed at forksoverknives.rouxbe.com/login) and Digital Magazines (shop.forksoverknives.com).
What if I don’t have time to try out everything now?
No worries! By getting your Bundle now, you're locking in your special discounted pricing for all of these resources together (which would be more expensive if purchased individually at their standard prices). You can start using them now or next week or next month or later next year - once they are yours, they are yours! We're confident that these lifetime resources will be of great value to you in your shopping, prepping, cooking, and planning ahead.
What if I already have part of the Bundle already? Can I just get the rest of the resources?
What is the cancellation and refund policy?
Your original Forks Meal Planner annual subscription and Mastering Plant-Based Cooking Course comes with a 14-day money-back guarantee upon request. Digital Magazines are non-refundable. Please reach out to customerservice@forksoverknives.com and our team can provide assistance with your request.
If I have any further questions, who should I contact?
For best overall support, please email customerservice@forksoverknives.com.
Meal Planner
What is Forks Meal Planner?
Forks Meal Planner is your one-stop shop for recipes, shopping, prepping, cooking, and overall meal planning! We created Forks Meal Planner to make plant-based living easier in a variety of ways, including batch cooking on weekends, using convenient and accessible ingredients to keep cook times down, factoring in leftovers for each recipe (optional), and providing an automated Grocery List. Plans are fully customizable for any family size and cover breakfast, lunch, dinner, and a snack or dessert for each weekday.
Can I exclude ingredients I don't like or am allergic to?
Absolutely. Simply indicate these intolerances when you sign up (or at a later date in your Account Settings) and the recipes in your plan will be adapted accordingly. You can filter through recipes based on foods you'd like to exclude and easily substitute any recipe in your plan with ones from your Recipe Box, ensuring your current plan always fits your mood. You’ll find more than 3000 recipes in the Recipe Box that you can swap in at any time.
What if I don't have time to use this fully now? Can I still benefit from part-time use?
You're fully covered! Your Forks Meal Planner allows you to follow and meal plan at your own pace, in your own way. With your curated meal plans and super quick recipe search options, you can do a dinner a day for one week and multiple scheduled meals another week, prep parts of recipes one weekend and tailor your menu to include meals you can make in 15 minutes or less every day. Working out to less than $2/week over the course of the year, you can take advantage of the discounted pricing to get the most value and convenience out of your Meal Planner.
What is the cancellation and refund policy?
Forks Meal Planner comes with a 14-day money-back guarantee upon request for all original web-based subscriptions, so you can explore and try out the meal plans, recipes, and beneficial features. If your Meal Planner is not a good fit for you after trying it out, please reach out to support@forksmealplanner.com and our team can provide overall support and assistance with your request.
How much does it cost?
Forks Meal Planner features its primary $96/year annual subscription for your best-valued long-term meal planning support. Contact support@forksmealplanner.com to request more information on different billing cycle options.
Is this a subscription? What will I receive?
The Meal Planner is a digital subscription service. Every week you will receive a fresh meal plan with recipes for breakfast, lunch, dinner, and a snack or dessert for each weekday. You will also have access to the Recipe Box of hundreds of recipes for the duration of your membership, as well as access to an exclusive community for support. If you aren’t thrilled with the service, simply contact us to take advantage of our 14-day money-back guarantee.
If I have any further questions, who should I contact?
For best overall support, please email support@forksmealplanner.com.
Cooking Course
What is included in the Mastering Plant-Based Cooking Course?
Your cooking course will include over 100 lessons covering a range of shopping, storage, food preparation, and cooking skills, techniques, and strategies, along with foundational nutritional information and guidance on the whole-food, plant-based lifestyle. Featuring written content, step-by-step how-tos, instructional videos, quizzes, downloadable digital guides, related reading recommendations, and over 50 delicious recipes to make and enjoy, you’ll have everything you need to support your journey to become a better, more confident cook!
You can view more details about the Course here.
Does my cooking skill level matter to take this Cooking Course?
All levels are welcome! Whether you’re a beginner or experienced in the kitchen, you’ll learn a wide variety of whole-food, plant-based kitchen techniques to strengthen your current skills and whole-food, plant-based knowledge.
Is there a time limit to complete the Cooking Course? Can I do it on my own time?
The Course is self-paced and available to you 24/7, from any high-speed-internet-enabled device. After you purchase your Course, you will have lifetime access to the content, including all videos, recipes, and other learning activities, so you can always return to refresh your knowledge.
What equipment will I need?
A basic set of pots, pans, a baking sheet, mixing and serving bowls, utensils, a comfortable knife, steamer basket, and blender. We will also walk you through equipment recommendations in the early lessons of the Course.
What if I have specific dietary needs? Do I have to make the recipes (exactly as they are)?
While your Cooking Course will feature whole-food, plant-based cooking techniques and recipes, personal adjustments can often be made to accommodate your dietary needs, and some recipes include suggestions for gluten-free substitutions. All recipes are optional, though we hope you’ll have fun preparing and enjoying your meals. Please reach out if we can help with any guidance!
How do I access my Cooking Course account?
Once you have purchased your Cooking Course from the Forks Over Knives Shop, you’ll receive a confirmation email to set up your account login with a password. Moving ahead, you can access your Course at courses.forksoverknives.com with your login credentials. Bookmark the page for easy return whenever you’d like!
What type of support do I get with the online Cooking Course?
For questions and guidance, please reach out to the Forks Over Knives support team via email at courses@forksoverknives.com or directly from your Course account messenger.
What is your cancellation policy?
You can request a refund for the Cooking Course by message or email within 14 days after your purchase date. After that period, no refunds are provided, but you will still retain lifetime access to the Course content for your enjoyment and education whenever you choose to access it.
Recipe App
How can I learn more about the Forks Over Knives Recipe App?
You can find out more about the recipe app here.
Is the purchase price for the app a one-time fee?
Yes, the app purchase is a one-time charge of $9.99.
How many recipes are included in the mobile app?
We have more than 1,400 recipes in the mobile app.
Shop
What is your refund policy or guarantee for items purchased in the shop?
You can find our full Return Policy at the following link: Refunds & Returns
Do you charge for shipping?
Yes, we do charge for shipping. Shipping prices vary depending on shipping method and location. You can find all of our shipping policies at the following link: Shipping Policies
How do I access the digital magazine I purchased?
When you purchase a digital magazine from our shop, you will receive an email almost instantly with a link to the issue you purchased. This link allows you to access your content without needing to create an account or set up a password. If you do not see the email in your inbox, please check your spam/junk folder. If you are still unable to locate the email, please email us at shop@forksoverknives.com and we will be happy to help!
Can I subscribe to the Forks Over Knives magazine?
We are pleased to offer digital magazine subscriptions. When you purchase a digital magazine subscription, you'll receive automatic delivery of 4 quarterly issues in digital format. Your subscription will begin with the most current seasonal issue, which will be sent to you via email immediately when your purchase is completed.
- Special Issues are not included in the subscriptions.
- Your subscription will auto-renew at the end of it's duration. Within your subscription management page, you can see when your next charge will be and the amount of the upcoming charge.
- Subscription terms (ie, the number of issues in a subscription or which issue your subscription starts or ends with, etc.) cannot be modified.
- You can cancel your subscription at any time, but you will still receive the remaining issues in your current subscription.
- As with our other digital magazine issues, the digital magazine subscriptions are non-refundable. See our return policies for more details on returns and refunds.
Can I download my digital magazines to read offline?
Offline reading is available on mobile devices. To download an issue for offline reading, go to your digital library and click the blue download icon next to the cover image. If you don't see a download icon you can scroll to the bottom of your library and click Settings > User Info > Enable Offline Reading. Offline reading on mobile devices is compatible with the Safari browser on iOS or Chrome browser on Android. For best results on a desktop or laptop, we recommend ensuring that both your device and browser are updated to the most recent version. This process stores a cached version of the issue that is accessible through your library even when offline.
Please note: you may only download one issue at a time for offline viewing. If you download another issue, you will receive a warning and the previous issue will become unavailable for offline reading.
Can I print the recipes from the magazine?
Unfortunately, our digital magazines do not have functionality to download or print the recipes. One of the best features of the digital magazines is that they can be read on most any device. This enables our users to keep the issues and recipes at the ready using a phone or tablet, even in the kitchen while cooking!
Can I buy FOK frozen food products in stores somewhere?
At this time, our frozen meals are sold in retail stores in certain markets. Please use our store locator to see where our frozen foods may be stocked near you: Store Locator
Can I order the Magazines, DVDs, Blu-rays, or books in bulk quantities?
Yes. For DVD and Blu-ray orders of 25 or more, please email Craig Van Gorp (craig@virgilfilmsent.com) at Virgil Films and Entertainment. For book and magazine orders of 10 or more, please email the respective publishers directly.