Game Changer Chili from The Plant-Based Journey by Plant-based Fitness Expert, Lani Muelrath!!

plant-based journey with lani

The plant-based journey is a joyous path to health.

But it goes way beyond having healthy “numbers” and being disease free.

When you get the food right, life gets better in every way possible, allowing you to live a life you love.

No one shows this better than my dear friend, Lani Muelrath.


You would never guess in a million years that the women above is 60 years young!

What I admire even more is that she’s traveling the world (Bali and Africa this year), giving back, and making her dreams come true.

As an award-winning teacher, transition strategist, fitness expert, and dietary coach, Lani Muelrath has been on her own plant-based journey for more than 40 years and has helped thousands of clients live healthier, fuller lives.

The research clearly shows that a whole food plant-based diet gives you more energy, stabilizes your mood, eliminates inflammation, increases mental clarity, helps you reach your ideal weight, and just makes you feel good in your body. You can check out my plant-based resource page if you want read the science or it from the medical doctors.

Unfortunately, all this research doesn’t come with a game plan for people to easily make the transition.

This is why I launched an online cooking course last year, and now I’m opening a plant-based culinary school.

Lani Muelrath’s understanding of this challenge lead her to write The Plant-based Journey. This is her comprehensive, foolproof 5-step guide to empower you as you make your own dietary transition to a plant-powered diet.

Here’s how she breaks it down:

STEP 1: Awakening: Discover your “why” for eating plant-based

STEP 2: Scout: Assemble what you need for plant-based eating basics

STEP 3: Rookie: Increase the presence of plant foods on your plate with specific strategies and systems

STEP 4: Rockstar: Take your newfound plant-based eating success on the road and to social and family situations

STEP 5: Champion: Sharpen your skills for long-term plant-based living success

Lani also explains in the book how exercise and your mindset support dietary change, and shares more than 20 recipes along with very-handy meal plan templates that will have you pulling together delicious and satisfying meals with ease.

Knowing how challenging it can be to make this transition, I greatly appreciate Lani for this fantastic resource. I think we could all benefit from a dietary game plan!

Because it’s SO fantastic, I want to offer free copy (courtesy of BenBella Books) to one of my fabulous readers.

This Friday, I’m leading a free webinar about building kitchen fitness so that cooking with whole plant foods is fun, easy and delicious.

By registering for the webinar, you’ll be entered into the The Plant-Based Journey giveaway. (It doesn’t matter if you listen live or catch the recording. You can even register after the webinar Friday to receive the replay and be entered into the drawing.

Click here to register for free.

If you’ve ever wanted to make the plant-based switch but felt overwhelmed about where to start, The Plant-Based Journey provides the support you need every step of the way.

However, there’s no need to wait for the giveaway. You can buy the book here.

Howard Lyman, author of The Mad Cowboy, said “The Plant-Based Journey is the most productive trip you can ever make.”

I completely agree! (read my plant-based journey here.)

If you’re on the fence, here’s a sample recipe from her book. Aside from the Cherry Chocolate Truffles (*wink*), this was my favorite recipe. When you taste the abundant flavors, you’ll understand why.

Hope you enjoy!!




PKM Game Changer Chili 1
Recipe by Lani Muelrath, Photo by Katie Mae

Active Time: 10 minutes
Total Time: 40 minutes

Makes 4-6 servings
Stores 5 days in fridge (unassembled)



  • 2 sweet onions
  • 1 red or yellow bell pepper
  • 1½ cups uncooked bulgur or other whole grain
  • 14 oz can diced tomatoes (about 2 cups)
  • 3 dates, soaked overnight and mashed into a paste
  • 1 tablespoon chili powder
  • 1 tablespoon smoked or regular paprika
  • 1 tablespoon dried oregano
  • 4 cloves garlic, minced (or 2 teaspoons garlic granules)
  • 1 teaspoon chipotle powder
  • 1 teaspoon adobo seasoning
  • pinch of red pepper flakes (optional)
  • 6 cups water
  • 30 oz cooked kidney or red beans (2 cans, rinsed and drained)
  • 2–3 cups spinach, chopped
  • 1 cup cooked corn (optional)



1. Chop the onions and bell pepper in a food processor, or dice with a knife.

2. Place the chopped onions and bell pepper, grain, tomatoes, dates, chili powder, paprika, oregano, garlic, chipotle powder, adobo seasoning, red pepper flakes, and water in a pressure cooker and cook under pressure for 7 minutes. Alternatively, you can also cook on the stove top for about 30 minutes, or until the grain is cooked through.

3. Stir in the beans, spinach, and corn, and let sit for about 5 minutes. Salt to taste. Serve in bowls.



If you don’t have all of the seasonings, such as the chipotle and adobo, you can simply add more chili powder to taste. You can add them next time!

Lani features a bulgar in this plant-based chili to add a meaty texture that pleases vegans and omnivores alike. Bulgar is a whole grain, but not gluten-free. Feel free to substitute brown rice, or another gluten-free whole grain.

If you are using a grain that is already cooked, or leaving out the grain completely decrease the cooking time to 2 minutes in the pressure cooker or 10 minutes on the stove top.

This warm soup pairs great with Lani’s plant-based cornbread, which can also be found in the Plant-Based Journey. Be prepared for everyone to ask for seconds!



More about Lani Muelrath

Lani Muelrath, MA, is an award-winning teacher, author, speaker, plant-based, active, mindful living expert. She is certified in Plant-Based Nutrition from Cornell University and recipient of the California Golden Apple Award for Excellence in Instruction. Guest lecturer at San Francisco State University and associate faculty at Butte College, Lani has also served as presenter and consultant for the Physician’s Committee for Responsible Medicine and the Complete Health Improvement Project. In addition to The Plant-Based Journey, Lani is also the author of Fit Quickies, and has been featured on and in ABC-TV, CBS-TV, NPR, Prevention magazine, USA Today, The Saturday Evening Post, and more.


More Love for the Book

“Lani has created a great ‘HOW TO’ book for every stage of your plant-based journey. We’re also thrilled to see her emphasize how our food choices affect not just our own health but the health of our living planet as well.” — Suzy Amis Cameron and James Cameron

“Lani covers the plant based journey thoroughly, creatively, and with the exceptional knowledge gained from her years of teaching. When you finish The Plant-Based Journey not only will you be inspired to eat plant-based, but you will have the wisdom how to cook the food you enjoy.” — Caldwell B. Esselstyn, Jr., MD, author of Prevent and Reverse Heart Disease

“Lani makes leaning into your healthy transformation so doable. She takes you by the hand, and guides you every step of the (wonderful) way with her clear-headed and science-based rationale! Take this journey with her. You will be profoundly changed for the better.” — Kathy Freston, New York Times bestselling author of Veganist and The Lean

“Let Lani open your eyes with The Plant-Based Journey. She deserves your attention.” — John and Mary McDougall, founders of the McDougall Program and authors of The Starch Solution

“Lani Muelrath’s manifesto on healthy living should be a must-read for anyone wanting to get healthy, reach their ideal weight, and stop dieting forever….I frequently meet people who want to ditch the meat and take charge of their health, and The Plant-Based Journey is the book I will tell them to read.” — Colleen Holland, cofounder of VegNews

The plant-based leaders in the field love it! What more do you need to hear??


Win Yourself a Copy

of the Plant-Based Journey!

To enter the drawing for the cookbook giveaway, all you have to do is register here for the free-webinar I’m giving this Friday.

The winner will be chosen randomly and announced on Wednesday, September 23rd.

If you want to order a copy of the Plant-Based Journey or a few, you do that here.



  1. Lani Muelrath
    September 18, 2015

    Katie Mae,

    Thanks so much for this spectacular review – and I am so honored to part of the Plantz Street project!


    • Katie Mae
      Katie Mae
      September 19, 2015

      Aw thank you, Lani I meant every word. It’s an honor you in the tribe!!