Samantha Salmon on Plant-Based Food for Health: A Path to Wellness
What if the food on your plate held the power to transform your health, sharpen your mind, and redefine your relationship with wellness? For Samantha Salmon, a nationally board-certified health & wellness coach, this isn’t just a theory—it’s a lived reality. After witnessing firsthand the devastating impact of chronic disease, she embarked on a journey that led her from traditional Jamaican and American meals to a thriving plant-based food lifestyle.
But Samantha’s story goes beyond personal transformation. Through her Raw Food Meal Planner platform, coaching programs, and podcast, she’s on a mission to help others break free from unhealthy food addiction, heal their bodies, and take control of their health—without restrictive dieting.
In this exclusive interview, she shares the pivotal moments that shaped her path, the biggest misconceptions about healthy eating, and how food can be an empowering tool for change.
Whether you’re curious about plant-based living or looking for practical ways to improve your well-being, Samantha’s insights are sure to inspire.
Keep reading—you won’t want to miss this conversation!
Interview with Samantha Salmon, NBC-HWC
1) Could you share with us your story and what inspired you to transition from traditional Jamaican and American meals to a plant-based lifestyle?
My journey into veganism was deeply personal and rooted in the loss of my grandmother to type 2 diabetes. She lived with us while I was growing up, and I witnessed firsthand the painful progression of her illness—from daily finger pricks to eventually needing insulin shots and being prescribed nearly 19 medications. One of the most traumatic moments for me was when her big toe turned black, signaling severe complications. Within weeks, she was in hospice care, and I watched her endure immense pain until she passed away.
At the time, I didn’t know that type 2 diabetes could be reversed through diet. It wasn’t until years later, after moving to California, that I came across Dr. Neal Barnard’s book on reversing type 2 diabetes. What I read was shocking—this disease, which had taken my grandmother’s life after years of suffering, could be reversed in just two weeks on a whole-food, plant-based diet. That realization was both empowering and heartbreaking. Had we known this earlier, my grandmother’s story could have been different.
This discovery set me on a mission. I transitioned to a vegan diet in 2008 and later adopted a high-raw lifestyle after seeing the incredible health benefits. Going vegan, I gained 20 lbs and hit my maximum weight for my height, but when I switched to raw, I lost 25 lbs.
My passion for spreading this knowledge led me to open Earth’s Healing Café in Chicago with my husband, start my Raw Food Meal Planner platform, and eventually coach others on how food can be a tool to support metabolic health. Today, my work is about ensuring that no one else has to suffer due to a lack of information about the power of nutrition.
2) Your work emphasizes the link between food and overall well-being. What was the turning point that made you see nutrition as a tool for empowerment?
The turning point for me was when I realized that my health was entirely within my control and that the food I ate played a major role in determining my well-being.
I had been vegan for a little while, but I was still struggling with weight gain. I had eliminated meat, dairy, and eggs, but I wasn’t truly nourishing my body—I wasn’t eating enough vegetables, and I relied on processed vegan foods, a lot of bread, and pasta. At one point, I gained 20 pounds, pushing me toward the upper limit of what is considered a healthy weight for my height (5’3″). That experience was alarming because I knew the risks of excess fat, especially after witnessing the chronic illnesses in my family.
That’s when I made a decision—I had to develop a better relationship with vegetables and truly embrace a more raw lifestyle. I discovered the raw food lifestyle, and what drew me in was the idea that I could eat as much as I wanted, feel completely satisfied, and still maintain a healthy weight without restrictive dieting. This was a game-changer for me.
Through experimentation, I learned how to prepare raw meals in ways that I actually enjoyed. I started with green smoothies and later explored gourmet raw dishes at restaurants like Café Gratitude. Seeing what was possible with plant-based ingredients completely shifted my perspective. As I leaned more into a raw food diet, I naturally released excess weight, reaching 115 pounds—the leanest and healthiest I had ever been.
That experience showed me that nutrition wasn’t just about avoiding disease; it was about thriving. It wasn’t about deprivation; it was about abundance. Food could be both healing and enjoyable, and when you nourish yourself properly, your body rewards you. That’s when I knew I had to help others discover this power for themselves.
3) Running Earth’s Healing Café in Chicago must have been a transformative experience. What did you learn from that venture, and how did it shape your approach to helping others with nutrition?
Owning and operating Earth’s Healing Café was a pivotal experience. It was one of the few fully raw, organic eateries in Chicago, and it gave me the opportunity to engage directly with the community—answering questions, introducing people to herbs and new foods, and watching their health transformations in real time.
One of the biggest lessons I learned from running Earth’s Healing Café was the importance of accessibility. Eating healthy becomes much easier when people have access to high-quality, organic foods and the resources to support that lifestyle. Everything we sold was organic and carefully sourced, providing our customers with a level of nutrition they couldn’t always find elsewhere. Beyond that, I realized that time is a major factor—people are willing to invest in products and services that save them time, especially when they have the financial means to do so. Convenience plays a huge role in making a healthy lifestyle sustainable.
But for me, the most rewarding part of the business was the community it created. When you choose to eat healthy in an environment where unhealthy food is the norm, it can feel isolating. You’re essentially stepping into a leadership role—doing something different from the masses, making conscious choices for your well-being, and sometimes feeling like the odd one out. Earth’s Healing Café became a gathering space for like-minded people, a place where they could connect, share experiences, and find support. That sense of belonging was invaluable, both for our customers and for me as a business owner.
From a business perspective, I also gained key insights into making a raw food eatery more sustainable. At the time, we were fully raw, but I’ve since seen similar businesses incorporate some cooked food options. If I were to open another café, I would take that into account, especially in a city like Chicago, where long, cold winters make raw foods less appealing for many people. Adapting to the realities of the local climate while still prioritizing health and nutrition is something I would approach differently.
Overall, Earth’s Healing Café reinforced my belief that healthy eating is about more than just food—it’s about access, community, and sustainability. These lessons continue to shape my approach to coaching and helping others transition to a healthier lifestyle.
4) You’ve built an incredible platform through Raw Food Meal Planner and your podcast. What inspired you to start these projects, and what impact do you hope they have on your audience?
Raw Food Meal Planner was born out of a desire to make raw eating more approachable and practical for busy individuals. Many people struggle with meal planning and consistency, so I wanted to provide resources that simplify the process. Through my blog, meal plans, and coaching, I guide people in transitioning to a raw or plant-based diet in a way that works for their lifestyle.
The podcast allows me to explore deeper conversations about health, nutrition, and the systemic issues surrounding food access. My goal is to empower people with knowledge and practical tools so they can take control of their health. I want my audience to feel confident that they can nourish themselves, break free from food addiction, and create lasting wellness.
5) In your book You Can Afford to Be Healthy, you challenge the idea that eating well is expensive. What are some of the most common misconceptions people have about healthy eating on a budget?
One of the biggest misconceptions is that healthy food is inherently more expensive than processed or fast food. While some organic products can be pricey, there are plenty of affordable whole-food options like beans, lentils, and seasonal produce that provide incredible nutrition without breaking the bank.
Another misconception is that you need expensive supplements or superfoods to be healthy. The truth is, a diet rich in whole, unprocessed foods can provide all the nutrients the body needs. The key is strategic shopping—prioritizing nutrient-dense foods and making more meals at home.
My book is about priorities and making financial decisions based on your values. I emphasize that investing in your health now saves you money in the long run. Chronic disease is expensive—not just financially, but also in terms of quality of life. Prevention through nutrition is one of the most cost-effective health strategies.
6) Beyond food, you also focus on lifestyle habits like stress management and community support. What role do these elements play in achieving long-term health?
Food is just one piece of the puzzle. True wellness comes from a holistic approach that includes stress management, movement, sleep, and a strong support system. Chronic stress, for example, can lead to inflammation, weight gain, and hormonal imbalances, undermining the benefits of a healthy diet. That’s why I emphasize mindfulness, restorative practices like yoga or walking, and the importance of deep, restful sleep.
Community is another vital factor. When people have a strong support system—whether that’s family, friends, or a wellness-focused community—they’re more likely to stay consistent with their health goals. That’s why I encourage my clients to engage in activities that nurture both physical and emotional well-being.
7) Through your work with nonprofits in Southern California, you’ve had the chance to see firsthand how access to healthy food impacts communities. What are some key lessons you’ve taken from that experience?
Working with nonprofits gave me a deeper understanding of the systemic barriers that prevent many communities from accessing healthy food. Issues like food deserts, economic inequality, and lack of education around nutrition contribute to health disparities.
One key lesson I’ve learned is that education is just as important as access. Even when fresh produce is available, many people don’t know how to prepare it in ways that fit their cultural traditions and taste preferences while still keeping it heart-healthy. That’s why I focus on education—teaching people how to use whole foods in a way that’s enjoyable, sustainable, and culturally relevant.
Another takeaway is the power of grassroots solutions. I worked on food policy that falls under Equitable Food-Oriented Development (EFOD), a strategy that uses food and agriculture to create economic opportunities and healthier neighborhoods. EFOD explicitly seeks to build community assets, pride, and power by and with historically marginalized communities. This work was one of the most enlightening and fulfilling things I have ever done in my life. I was part of a working group looking at how to bring more fresh produce into food banks and conducting a full analysis of the challenges in that effort. These are the kinds of important conversations needed to create the changes we wish to see in the country. Empowering communities with knowledge and resources allows them to take ownership of their health.
8) Looking ahead, what’s next for you and Raw Food Meal Planner? Any exciting new projects or goals on the horizon?
I’m incredibly excited about the future of Raw Food Meal Planner. One major focus this year is expanding my Cognitive Health & Metabolic Wellness for Women initiative. I will be launching a monthly webinar series to educate women—especially those in helping professions—on how metabolic health impacts brain function, mental clarity, and long-term well-being.
Additionally, I’m continuing to grow my Conquer Your Cravings program, which provides women with the tools to overcome emotional eating, reduce inflammation, and achieve sustainable weight loss through brain health strategies and plant-based nutrition.
On a personal level, I’m pursuing my Master’s in Clinical Mental Health Counseling to deepen my expertise in the psychological aspects of health and healing. My long-term vision is to integrate therapy with nutritional coaching, helping women heal not just physically but emotionally as well.
I’m also working on new resources—potentially another book and more digital courses—to make plant-based living even more accessible to a wider audience. My mission is to continue providing women with the knowledge, tools, and community support they need to thrive.
Thank You, Samantha!
A huge thank you to Samantha Salmon for sharing her inspiring journey and expertise with us. Her passion for nutrition, holistic health, and community-driven change is truly transformative.
If you’re ready to explore the power of plant-based living, conquer emotional eating, or simply learn more about how food can support your well-being, make sure to follow Samantha on Instagram at @rawfoodmealplanner and check out her website RawFoodMealPlanner.com for meal plans, coaching, and more insightful content.
Your journey to better health starts with knowledge—so why not take the first step today? 🚀
