Clean Protein: The Revolution that Will Reshape Your Body, Boost Your Energy—and Save Our Planet

by Kathy Freston, Bruce Friedrich

Join the Clean Protein revolution and lose weight, feel stronger, and live longer.

Food and wellness experts Kathy Freston and Bruce Friedrich have spent years researching the future of protein. They've talked to the food pioneers and the nutrition scientists, and now they've distilled what they've learned into a strength-building plan poised to reshape your body and change your world.

Complete with delicious recipes and a detailed guide to food planning, Clean Protein explains everything you need to know in order to get lean, gain energy, and stay mentally sharp. You'll finally understand in simple terms why protein is essential, how much you should get, and where to find the best sources of it.

Clean Protein is a powerful solution to excess weight and chronic health issues, and it's a cultural revolution that will be talked about for decades.

Genres: Health, Nutrition, Vegan, Nonfiction, Food, Cookbooks, Self Help

288 pages, Hardcover

Published January 2, 2018

About the author

Kathy Freston is an American author and promoter of plant-based nutrition. Her books include The Lean, Veganist, Quantum Wellness, Clean Protein and 72 Reasons to Be Vegan.

Reviews

[Justin Ferguson · Rating 3 out of 5]

I had just read a book that was all about how protein is important for our diets and we should be eating more of it. Yet it didn't discuss how vegetarians are supposed to meet this goal. Then I came across "Clean Protein" in my library and thought that this would be a great resource, since the cleanest proteins are plant-based.

I was sadly disappointed in this book. The first half of the book is about how terrible the meat and dairy industries are. This felt like it was "Food, Inc." 2.0 and didn't really share any information I didn't already know. When it finally came to discussing plant-based proteins, there big "reveal" was that as long as you're eating the recommended amounts of calories, you're getting enough protein. This is what really disappointed me. Not that I disagree, but don't make me wait half-way through a book for such a simplistic thesis. The rest of the book doesn't go into a lot of detail but sticks to mostly talking about how plants are good for you and how to stay away from unhealthy proteins.

In the end I didn't like this book not because I disagreed with their arguments, but because it most mostly theoretical and not a lot of practical advice. It basically showed me that we don't know what to do with protein in our food culture. On one hand we have "eat all of the proteins" and on the hand we have "you're already getting enough protein, don't worry about it". If you aren't already eating plant-based proteins than this may be a good read. If you are a vegetarian or vegan, than there's better books out there.

[Blake Fraina · Rating 3 out of 5]

I want to start by saying that I'm a pretty big fan of Kathy Freston's work. I've had a copy of her 2011 bestseller, The Veganist, in my collection for years and I'm certainly one of her target audience as I'm a longtime vegetarian (since 2002) who's very interested in veganism, primarily for ethical reasons, but also for my health and the future of the planet.

This is a really great primer for anyone interested in trying a plant based diet. It's divided into three sections - the first deals with how much protein a human body really needs and all the myths being propagated by the corporate farming industry to convince us that the "best" protein comes from animal products. The second section talks about specific healthy plant-based alternatives and the last chapter explains how to shop, entertain and feed your family on a strictly vegan diet, plus it includes 70 pages of recipes. The super diverse recipe collection runs the gamut from simple meals with common ingredients found in any grocery store (Roasted Eggplant and Artichoke Salad, Gigante Greek Beans in Tomato Sauce and Stuffed Acorn Squash) to meals that include more pricey brand name "mock" meats/cheeses found in Whole Foods or health food stores (Gardein Meatless Meatballs, Kite Hill cheese and Field Roast Apple Sage Sausage). Since I'm familiar with all this stuff and am a fairly adventurous eater, the recipes are definitely the highlight of the book.

Unfortunately, the reason I'm only giving it three stars is I feel a bit disappointed that it seems as if this being marketed to unwitting Paleo and Clean Eating omnivores by deliberately leaving out any mention of the word vegan or "plant-based" from the book jacket, description or advance publicity materials. I was very surprised that Freston's The Veganist was not mentioned anywhere on the back cover, while two of her other books were. Personally, I've always deeply resented "stealth Christian" rock bands who make quasi-mainstream music (Creed, Jars of Clay, Hawk Nelson) hoping to trick people into buying their albums and maybe luring a few potential converts to Christ. Despite the fact that I believe in Freston and Friedrich's message wholeheartedly, I think the misleading marketing campaign could backfire and be a turn some folks off. And that would be a drag.

My final assessment - if you've been thinking about trying a plant-based diet (and I truly hope you are) and are seeking more information plus a bunch of super delicious recipes with an international flair, this is the book for you. If you're not interested in veganism, steer clear.

[Rose Smith · Rating 3 out of 5]

This book introduced new concepts to me--the idea of growing meat from animal cells in a lab instead of slaughtering animals for meat. I'm still researching and haven't formed my opinion yet. At first, I thought gross. That sounds so weird, but at the same time that would be pretty great as to avoid the sicknesses that can come from slaughtered animals. Still formulating my thoughts. I want to research more about animal products. The authors, from what I understood, have a very low opinion of all animal products and thing none should be consumed. I'm all for eating more vegetables/legumes -- whole food-- and agree that you can get enough protein from eating those, but I'm unsure that all animal products are as bad as they believe.

[Justin · Rating 3 out of 5]

I had just read a book that was all about how protein is important for our diets and we should be eating more of it. Yet it didn't discuss how vegetarians are supposed to meet this goal. Then I came across "Clean Protein" in my library and thought that this would be a great resource, since the cleanest proteins are plant-based.

I was sadly disappointed in this book. The first half of the book is about how terrible the meat and dairy industries are. This felt like it was "Food, Inc." 2.0 and didn't really share any information I didn't already know. When it finally came to discussing plant-based proteins, there big "reveal" was that as long as you're eating the recommended amounts of calories, you're getting enough protein. This is what really disappointed me. Not that I disagree, but don't make me wait half-way through a book for such a simplistic thesis. The rest of the book doesn't go into a lot of detail but sticks to mostly talking about how plants are good for you and how to stay away from unhealthy proteins.

In the end I didn't like this book not because I disagreed with their arguments, but because it most mostly theoretical and not a lot of practical advice. It basically showed me that we don't know what to do with protein in our food culture. On one hand we have "eat all of the proteins" and on the hand we have "you're already getting enough protein, don't worry about it". If you aren't already eating plant-based proteins than this may be a good read. If you are a vegetarian or vegan, than there's better books out there.

[Elaine · Rating 4 out of 5]

Kathy Freston is one of the leaders in the plant-based foods movement, and her newest book, “Clean Protein,” is a sound, factual treatment of the issues. She addresses both the misunderstandings around the quantity of protein we need (less than most folks think) and the best sources of protein (not necessarily animal products). Part 2 looks at plant-based sources of protein: currently available meat analogues and futuristic (but not as far away as one might imagine) meat created from a few cells of animals. I found this section most fascinating, particularly her chapter about growing meat (think of vats in which meat is brewed) which, according to tissue-engineering scientists, looks and tastes like real meat. Still too high for grocery shoppers, the first clean meat burger cost $1.2 million per pound; current market price is $2,400 per pound (for perspective, the first iPhone cost $3.4 billion). The helpful hints—Freston prefers simple foods best but doesn’t shy away from prepared meat look-alikes—are fairly standard for this sort of book. She includes 67 pages of recipes; I might try the Take-with Protein Bar, and most of the recipes look tasty, but they are a bit complicated for my simple cooking style. Finally, she explores the various roles that plant-food activists may explore. More plants in the diet, Freston insists, will create better health for humans and long-term sustainability for the planet. I can’t argue with that.

[Barbara · Rating 5 out of 5]

Vegan lifestyle expert Kathy Freston and Executive Director of The Good Food Institute collaborated together to write this excellent book. There is so much statistical information and research gathered into this very convincing book.

People often hesitate to become vegan because they can't figure out good food sources for the proper proteins, and don't even know how to begin this lifestyle. Kathy and Bruce educate us and make it sound so easy to convert to the vegan lifestyle. Every question you might have is answered. Everything from how to order the right foods at restaurants, to shopping for groceries, to recipe ideas, to great brand names and products available on the market. For people living in an urban area, it should be fairly easy to find many of the products listed; however, those that live in rural areas or small towns might struggle to find them locally. The only thing missing in this book are pictures for the recipes; but you just need to look at the ingredient list and your mouth will water!

A very educational, convincing read. Let's hope that the clean protein vegan movement will become a normal part of life for more and more people in the future; not only for ethical reasons but for great health and environmental concerns.

[Michelle · Rating 5 out of 5]

I have read many books about veganism and it’s health benefits, but this is definitely one of my favorites. Freston and Friedrich deliver clear, concise, and persuasive facts about the benefits of a plant based diet. This is done without judgment or condescending tones. I learned a lot about the future of our food supply and the technology that will improve our ability to obtain clean, sustainable protein while moving away from factory farming. Many myths about protein and protein sources are debunked in this book, which was super helpful to me since I am leaning into veganism but not all the way there. I also feel like this lifestyle is certainly attainable and not quite as difficult as I previously thought. They give many practical ideas and tricks of the trade to be a mainstream vegan. I thoroughly enjoyed this book and learned some fascinating things. If you are even remotely curious or interested in adopting a plant based diet, pick up this book!

[Tree · Rating 2 out of 5]

There is too much reliance on processed foods to be a healthy approach in this plant-based book. And not too much new information that I haven't already read elsewhere on topic of animal rights and the environment related to eating meat.

[Alexandros · Rating 2 out of 5]

A bit generic with no great insight if you are into food

[Keith Akers · Rating 4 out of 5]

If you are new to the idea of plant-based foods, and are concerned with the perennial question “but how do you get enough protein?”, this is a very good general introduction. It doesn’t just tell you about protein, it tells you about key the related issues as well — specifically, the fact that huge financial interests are out there trying to mislead the public about protein, and that we’re trashing the planet through our reliance on animal foods generally. And I liked the self-help aspect, with recipes and suggestions as to how to shop.

How you rate this book depends on the audience. If you are a long-time vegan activist, and have already read The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss, and Long-term Health and many of the other “suggested resources” in the back, this book doesn’t really have anything new. So, it would get two or three stars. However, even informed vegans would likely be interested in the chapter on “growing meat” and should take a look at the suggestions for activism.

I would raise some concerns about mentioning vegan protein powder without some sort of qualifications that this isn’t really either necessary or desirable. Isn’t this supposed to be a book dedicated to telling people how easy it is to get your protein? And vegetable oils — really? I’m not sure if we want to say that “not all processed foods are bad” unless it’s already clear what processed foods are and why they might be bad. I also think the ending (scary livestock scenario versus healthy plant-based scenario) is a bit simplistic. Veganism is a necessary, but not sufficient, condition of environmental sanity. If we keep burning coal, driving cars, and overpopulating the earth, universal veganism will only delay the final calamity. But in general this is an easy book to recommend for a popular audience.

[Stephanie · Rating 3 out of 5]

As a non-carnivore, I have had some concern about whether or not I am getting enough protein in my diet, how much protein a woman my size actually needs, and whether I really need as much protein as my husband keeps reminding me I do, so I was pleased to receive Clean Protein by Kathy Freston and Bruce Friedrich from Perseus Books/Weinstein Books (really?doubtful this imprint will last) and NetGalley in exchange for my honest review.

I read that Freston is a well-known “author and vegan lifestyle expert,” and Friedrich is the Director of the Good Food Institute…which basically told me nothing. But I had read some of Freston’s work before  (including her blog), and I remembered that the GFI were the ones who had advocated for the addition of a veggie burger to the menu at In-N-Out, so I decided that for my purposes they were expert enough! This, of course, was as long as the book wasn’t just a load of what I think of as nutribabble—lots of words and advice about how to eat without anything to back it up.

I was happy to see how well sourced the book is, including peer-reviewed scientific studies and medical experts. When combined with the numerous personal stories they relate, the result is an information-packed handbook that will be a good resource for those interested in eating well without meat who don’t really need or want to wade through scientific literature. The book is extremely readable, and includes a plan, recipes, and tips for those who are moving toward a plant-based diet. Three and a half stars.

[GONZA · Rating 3 out of 5]

After a very scary beginning where the authors indulge in many details about the evil of the factory farming and of a meat based diet, which by now I'm used to because it is how every vegan recipes book starts, there are some interesting informations about the plant based meat, that I didn't know. That said, in the end there are some recipes.

Dopo l'inizio pieno di avvertimenti minacciosi riguardo al futuro del nostro pianeta con questo progredire di allevamenti intensivi e di come finiremo noi che continuiamo a mangiare carne distruggendo la nostra salute, che é praticamente l'inizio di ogni libro di ricette vegane che io abbia mai letto, l'autrice fornisce informazioni utili sulla "carne a base di piante" che non conoscevo affatto e che voglio approfondire. Alla fine ci sono le ricette, come al solito.

THANKS TO NETGALLEY FOR THE PREVIEW!

[Muriel · Rating 4 out of 5]

This book magnified the obsession people have with protein. When people talk meal planning, dieting, or even food selection at a restaurant the first thing I hear is what protein do you want. We based meals around a protein source. Fitness / health fanatics seem to be constantly thinking about their protein intake. Before I became mostly vegetarian, I never even thought about protein. Afterward the change everyone was worried about how I might not be getting enough protein. Granted I know there are plenty of non-animal sources to eat, so I gravitated to what Kathy Freston might say. I am embracing the new focus people interested in a planted based lifestyle and those pushing for people to eat less meat as a way to avoid death. This book was great for all people to think about the many the reasons to get behind clean protein.

[Katy · Rating 5 out of 5]

Wow, I was looking forward to this book but in a January new resolution mindset. It turned out to be so much more. It is an amazing invitation to explore more of a plant based protein lifestyle and it demystifies it in a gentle way...it gives you all the compelling information you need to realize why we should not all be existing only on animal protein. I am a total newbie to plant based protein and this book rocked my world. I am going to be leaning in to legumes, nuts, and seeds big in 2018! A great book.

[Molly · Rating 3 out of 5]

I liked the book overall and I think it will be very helpful for health conscious people thinking of embracing the plant based life. I could have gone without the traumatizing intro to industrial farming (if that doesn’t turn you off meat, I don’t know what can) and I sort of dazed over the more in depth nutritional explanations and totally enjoyed the recipes. Recommend!

[Kat Calvin · Rating 4 out of 5]

Great look at the protein myth and the benefits of a plant based diet.

[Tim Van Order · Rating 5 out of 5]

This is an amazing body of knowledge for what you should be eating, and why. Highly recommend this book if you are considering a lifestyle change to your diet.

[Nital Jethalal · Rating 3 out of 5]

Decent but if you know lots about animal agriculture, not that informative

[Thomas Pirko · Rating 2 out of 5]

You won’t learn how your digestive system works in this anti-meat polemic.

Leans heavily on the work of Dr. Esselstyn, obdurate vegetarian and author of the Journal of Irreproducible Results. They confidently state that everybody needs fifty grams of protein, but they have no citation!

Advocates factory-made substitutes for meats filled with binders, sodium, damaged fats, free radicals, and acid. I would rather eat a cup of carrots and garbanzos. BTW, Beyond Meat company stock is below its initial offering price and worth 10% of its 2019 peak.

Blasé treatment of omega-3 fats. They advocate flax and soy, which are likely endocrine disruptors.

P21 Facile equivalency of cardiovascular disease and erectile dysfunction. No, I am not volunteering to be medical editor for the second edition.

P22 Claims all fish are full of heavy metals like mercury, but only apex predators like tuna are high. Wild caught salmon is ok.

P24 P55 Advocates getting most of one’s calories from complex carbohydrates. There is no mention of the glycemic impact. Huge numbers of Americans have metabolic syndrome or diabetes. Whole grain products can elevate a diner’s blood sugar if the grains are ground into a fine flour. On page 24, they cite that the slimmest people in the world are chowing down rice and pasta, with no mention of portion control or food preparation methods for this high-glycemic-index food.

P60 Enzyme supplements and bitters.

P77 Presents the protein content of broccoli as protein per calorie and broccoli is “fifty percent protein”. Well, broccoli isn’t. Freston and Friedrich invented a dimensionless quantity to express that a diner will get protein when chowing down mass quantities of vegetables. Do you need a technical editor for the needed rewrites in the second edition?

P116 Jackfruit is good starting point of a meal without the effects of soy tofu

And then it turns into a cookbook. I might need that if I entertain.

Freston and Freidrich are absolutely right in their criticism of the cruelty and shamelessness of meat industry. It is even worse than they stated. Their selfish overuse of resources means that we do not have the land or water resources to feed the world. The meat industry has outsized political power and they have won policy decisions that result in the destruction of our wildlands. Quite likely, our ecosystems are going to collapse and take out their industry with it. Woe.

[Maggie Panning · Rating 2 out of 5]

This book basically says that we are all getting enough protein whether we are vegan or highly carnivorous or anywhere else on the spectrum (not helpful to someone who wants to up their protein intake) and then it lauds all kinds of processed imitation meat and dairy products and even spends a fair bit of time applauding lab grown meat. It is a weird book. Not that helpful, not that interesting, not that healthy, and a little irritating at times and a number of the recipes include name brand vegan meat and dairy products, and I hate when cookbooks call for name brand products because the recipes usually become obsolete pretty quickly as products come and go and they don't lend themselves as well to substitutions.

[Emily Mellow]

Disagree with the premise enough to not continue reading it

[RedRobinXXX · Rating 3 out of 5]

I am reviewing this book for Kathy Freston; Bruce Friedrich, Perseus Books and NetGalley who gave me a copy of their book for an honest review.
To me there seemed to be far too much information about the benefits of plant-based foods vs real meat / fish. BUT if this is the diet you have decided to follow, then all this information might benefit you.
Despite there being a lot of info, it is readable and includes lots of recipes and plans, some of which are on my list to try out.

[Jamie]

A little too heavy on the guilt and scare tactics, but some quality information within as well re: vegan sources of protein. Didn’t try the recipes.