What is the One Ingredient Diet?

Watch the introduction below to discover what “One Ingredient” is all about – learn how it can be such a powerful solution to weight loss, disease prevention, and your best health, ever.

“In the United States and most Western countries, diet-related chronic diseases represent the single largest cause of morbidity and mortality.”
Origins and Evolution of the Western Diet

Think about that for a minute… in other words, food is now the single largest cause of death in America. How is it possible that food — the stuff that keeps us alive and gives our bodies the nourishment we need to thrive — could also become the most deadly weapon in the Western world?

The answer is simple: over the last 100 years, processed chemical-laden foods have come to replace the whole, natural ingredients that our bodies need to stay healthy. As real food fell into decline, so did our health.

A “One Ingredient” Solution

The more I researched this for my own diet, it occurred to me – if the problem is overly processed food, the solution is to eat food in its natural, unprocessed state, of course. As I began to experiment with this way of eating, I developed my own eating plan that totally changed my life…

It seemed obvious that the easiest and most no-nonsense way to eat unprocessed foods is to eat foods that start out as one whole ingredient you can hold in your hand –

Cut out the ingredients and you cut out the processing. It’s that simple.

This is the simplest way to eat a healthy, unprocessed diet. If you eat only whole foods – by definition – you remove the processing, the industrialization, and the dangerous food additives. When you hold an apple in your hand, it is obviously a whole unprocessed food. There’s no processed sugars or additives. You don’t even have to think about it. An apple is just an apple. An apple is One Ingredient.

As simple as this is, it’s also totally revolutionary.

After some experimentation, I developed what I call the One Ingredient Diet and it has just one guideline – eat plant-based foods that start out as one whole ingredient. This is basic enough for a first-grader to understand, but powerful enough to change lives. Let’s break this down piece by piece…

Eat plant-based foods…

The research mounts up year after year that a plant-based / “vegan” diet without any animal products (i.e. meat, fish, dairy, butter, and eggs) is extremely good for your health, and as my recipes show on this website, you don’t have to sacrifice taste or quality to eat plants. This type of diet has been shown to promote weight loss (and keep it off), reverse heart disease, lower cholesterol, reduce the risk of cancers, and improve health in so many ways. For many people, it is one of the smartest decisions you can make to improve overall health and wellbeing.

…that start out as…

This is the phrase that ties it all together – when I first got started experimenting with “one ingredient” eating, I imagined myself downing handfuls of whole spinach, or entire bags of blueberries. Then, I realized that these foods need only to start out as one ingredient that I could hold in my hand. What I did with them after that was up to me. That’s when I discovered the power of this diet. By combining real, fresh, whole ingredients, I was able to create some of the most delicious meals of my life that just happened to be the healthiest as well.

…one whole ingredient.

This is the heart of the eating plan. Again, when you cut out the ingredients, you cut out the processing. The idea is that nearly everything you eat will start out as one whole ingredient that you can hold in your hand. If it has just one ingredient on the package (tomatoes, carrots, apples, brown rice, spinach, avocado, whole wheat, coconuts, etc.) it’s good to go.

But does it actually work???

Well of course it does! 🙂 It’s just common sense that a diet made from 100% unprocessed, health-promoting, plant-based “real” food can radically enhance nearly every area of your life. Specifically, an unprocessed plant based diet has been shown to improve…

Weight Loss

This eating plan isn’t a diet, per se – there’s no calorie counting or portion control – yet it’s one of the best ways to lose weight and keep it off for good. Real food works in harmony with your body to give you just the right amount of calories at each meal.

Disease Prevention

Nearly all the leading causes of death – heart disease, cancer, COPD, stroke, Alzheimer’s, diabetes – can be dramatically reduced or even prevented with a healthy plant-based diet.

Improved Vitality

It takes a ton of energy for your body to digest heavily processed, chemical-laden food and that’s why they make you feel sluggish. Real food, however, provides real energy so that you’re brighter, fresher, and more energetic more of the time.

The Best Food of Your Life

All the best chefs know that great meals start out with great whole ingredients. This was the biggest surprise for me – I really fell in love with cooking once I realized how delicious meals can be when made from nothing but One Ingredient foods.

One of my favorite emails of all time came from a reader named Carol L. who put the One Ingredient principles into practice:

I just have to say that I am amazed with this program. I never thought I could live without meat but since the recipes are so good, I really haven’t missed it. I have lost 12 lbs without even trying. Having your recipes readily available has been the reason for my success. They are so delicious and filling, I never feel hungry or deprived.

The other amazing thing – I usually have a nagging headache EVERY day. You just learn to live with it. Since day 2 of the challenge, I have not had a headache. I have not popped any aspirin or ibuprophen. That in itself is amazing. Overall, I feel better physically, and I hope as time goes on I will feel even better. I plan for this to be a new way of life for me. Thanks for introducing me to this incredible journey!

Real food, guys, it’s powerful stuff…

A Free One Ingredient Starter Kit

I’d love to help you get started exploring the One Ingredient Diet and dip your toes into this style of eating. To do just that, I’ve included three resources that you can download right now as a free gift to help you get started on a journey towards better health:

One Ingredient Manifesto

The manifesto that started it all – discover the common-sense reasons why I created the One Ingredient diet and explore the specific ins and outs of how the One Ingredient Diet works in this free 16-page guide.

One Ingredient Meal Plan

In this sample meal plan, I share some of my favorite recipes for breakfast, lunch, dinner, and snacks with easy access back to the recipes. In one page, you’ll see what a One Ingredient Diet actually looks like from day-to-day.

27-Recipe Cookbook

Get a taste of the One Ingredient Diet – literally! This 27-recipe booklet includes what I consider to be the “essential” One Ingredient recipes that balance delicious flavors with easy techniques and incredible health benefits.

Download the Starter Kit:

Let me know where to send the download links for the manifesto, the meal plan, and the 27-recipe cookbook and I’ll email ’em over ASAP:

The One Ingredient Transformation Course

Ready to up-level your diet? The One Ingredient Transformation Course – an immersive 8-week online program – guides you step-by-step towards optimal health through an unprocessed diet.

By now, you know all about the One Ingredient Diet and how powerful it can be in helping you achieve your ideal weight, boost disease prevention, feel better, and live healthier through optimal diet and nutrition (if you need a refresher, see above!)

In sharing the One Ingredient concept, my mission has always been to help you succeed in moving towards a healthier, plant-based diet. That’s why I’ve spent the last 6 years producing over 300 free recipes and nutrition articles on this One Ingredient Chef website and why I’ll continue to do so.

The One Ingredient Transformation Course takes that mission to a whole other level – this is the ultimate way for me to impart my 10+ years of plant-based cooking and nutrition experience into simple, time-tested steps that will help you achieve results quickly and sustainably.

This is an 8-week online program that guides you step-by-step towards a stable foundation in unprocessed plant-based cooking. Each week has its own theme, lesson, video, content, assignments, and recipes that build your skills, confidence, and momentum in small, doable steps.

As you go through this program, you’ll learn the fundamentals that will allow you to make healthier choices – not just this week or this month – but for years or even decades into the future. This is a one-time investment in yourself that can pay dividends on your health for years to come.

Specifically, the course uses these four tools to help you achieve lasting results:

Lessons & Videos

The online portal includes 8 weekly lessons with over 120 pages of content and 10 video tutorials that teach you the basic concepts.


Each week, you’ll be presented with a handful of fun assignments to help you put the concepts into practice and instill the habits of success with your diet.


The course includes 65 recipes (about 8 per week) that fit into each week’s theme and skill level – including some new ones that can only be found inside this course.

NEW Facebook Community

New for 2019, the course will begin on the same date for everyone (Jan 6) so that you can join your peers, get feedback, and share in the group momentum that will help everyone get the most out of this course.

What Other Students Have to Say…

At this point, several hundred students have gone through this program and achieved amazing results. Here’s a sampling of what some students had to say about the experience…

I discovered the One Ingredient Chef website about two years ago. I was immediately hooked. The philosophy resonated with me. Andrew’s passion to help others eat better/live better is evident in everything that he does. His recipes are delicious and easy to follow. His new course moves you gradually in the direction of incorporating more plant based one ingredient foods into your diet on a daily basis. By the end of the course you will be eating healthier and feeling better all while eating food that tastes amazing!
– Becca P.

I first stumbled upon Andrew’s One Ingredient philosophy about a year ago and I have found it to be a huge help in transitioning to a completely unprocessed diet. His recipes are great – my husband loves them so much he doesn’t complain about the lack of meat at dinner any more which is a huge step for him (and a huge help for me) 🙂 The new course is great. Andrew’s week by week guidance and laid-back approach eases you into the new lifestyle and provides heaps of helpful tips and hints along the way. The support offered through the use of the ‘one ingredient community’ is great and ensures you have the help you need to succeed on your journey.
– Donna M.

This course is a great way to get yourself into the One Ingredient lifestyle. Andrew’s passion for helping others to have a better life through One Ingredient eating shows in everything he does. He is very helpful when it comes to helping others achieve their healthy eating transformation. The course is easy to navigate and really helps you to be successful in sticking with it. The recipes are delicious and simple to make. I cannot stop telling people around me about how amazing this is.
– Rosanne F.

The One Ingredient philosophy has completely changed how I look at food, I’m eating and feeling better than ever! The eight week One Ingredient Course will help you successfully and easily transition to a One Ingredient Diet. With its fantastic guidance and support, the transition will happen seamlessly without the stress of going it alone. Give the One Ingredient Diet a chance, you won’t regret it! Like me, you can be healthier and happier!
– Alison A.

Here’s What You’ll Get Inside the Course…

  • The immersive 8 week experience with 8 lessons, one per week, to build your skills and momentum.
  • Over 120 pages of lesson material that teaches you the fundamentals of this unprocessed eating plan.
  • 10+ coaching videos that guide you through the program.
  • Over 65 easy & delicious recipes (about 8 per week) that fit into each week’s theme.
  • Fun assignments to put what you’re learning into practice.
  • Membership to the private One Ingredient Diet Facebook community.
  • LIFETIME access to everything above.
  • BONUS: My monster 270-page archive eCookbook with nearly all of my recipes in one easy-to-browse PDF.

Note: registration temporarily closed. I apologize for the delay and hope to have it back online ASAP. Feel free to contact me with any questions.


I Can’t Wait to Join! What Happens After I Purchase?

Once you join, you’ll be able to choose your username and password immediately. After that, hang tight – week one will begin on Sunday, January 6th for all students. Your login information will be emailed to you and I’ll be in touch with plenty of info as the course is about to begin.

This Program is “Plant Based” – What Does That Mean?

One Ingredient is a plant-based eating program (meaning no meat, fish, eggs, or dairy) which is a huge part of eating a healthier, cleaner, and more unprocessed diet. Over the first few weeks, the course will show you how to drop these foods (if needed) and thrive on plants.

I’m Busy… How Much Time Will It Take Me to Do This?

There’s a ton of material in this program, but it’s designed to be absorbed in weekly bite-sized chunks. Moving through the lesson material shouldn’t take more than 1-2 hours per week and the assignments + cooking time may take between 1-4 hours. In total, it’s a small time investment to setup a whole new lifestyle around healthy eating.

What If I Start Late or Fall Behind – Can I Catch Up Later?

Absolutely. Once each new week is unlocked, you have lifetime access to all the material. You can catch up at a later date if you miss a week, or go back through the material for a refresher anytime. It’s always there.

Can I Take This Course on My Tablet or Mobile Device?

Yes! All the content inside this course has been carefully optimized to display nicely in all popular web browsers. It works great on iPhones, iPads, Macs, PCs, and even Android devices.

The ‘Community’ Sounds Cool… Will You Be There to Answer My Questions?

Yes! The community is one of the most valuable parts of this course because it gives you ongoing support from myself and other students. This is the place where you can ask questions, get clarifications, and stay on track in a way that’s just not possible with other systems.

My question isn’t answered here, how can I get in touch?

For all other questions, feel free to use this contact form to shoot me an email and I will get back to you as soon as possible.