Plant-Based Diet Meal Plan: A 30-Day Plant-Based Meal-Plan For Excellent Health

By Peach Moore

A Healthy And Humane Diet That Provides Excellent Health!
Everyone needs a measure of the plant-based diet for excellent and impeccable health by its many tremendous benefits such as:
• Aiding weight loss and promoting healthier weight.
• Lowering blood pressure, cholesterol and blood sugar.
• Lowering risk of diabetes and cancer.
• Reversing and preventing heart disease.
• Promoting smooth skin and better vision.
• Promoting longer life
• Enhancing immunity function
• Promoting environmental sustainability.
• And much more

…Which is why this 30-day Plant Based Diet Meal Plan book is what you need to get right into this diet and keep going. It includes menus for breakfast, lunch, and dinner as well as snacks and desserts. It also presents an overview of the plant- based eating, its importance, how to substitute ingredients for a plant-based one, how to eat right, how to stock your kitchen with the right ingredients, plant- based cooking tips, and more.
 
With over 120 simple and delicious recipes that also cover basic macronutrient information, this book directly addresses your concerns about what to eat on a plant- based diet, how to feel satisfied and how to enjoy the best diet ever.

Why Wait! Click The Buy Button And Enjoy Excellent Health Today!

• Language: English
• Publisher: Mayorline
• Release date: Nov 5, 2018

Book preview

Bark

Also By Peach Moore

The Hearty Spiralizer Cookbook: Over 100 Delectable Recipes For Paleo, Low Carb, Gluten-Free, Dairy Free, Weight Loss & Other Healthy Diets

INTRODUCTION

Would you like to have a healthy heart, sharp mind, trim waist and smooth skin? Of course, you would. Everyone would. These days, people are opting for better eating habits and healthier lifestyles. They want a diet that provides them with the health benefits listed above, and much more. Some have become more concerned about their environment; and others, about the animals that are raised for food. Consequently, they are showing preference for healthier and tastily-produced plant-based foods. They are not wrong.

All over the world, the number of plant-based dieters is increasing on an alarming rate. Estimates suggest that about 4 billion people worldwide live on a plant-based diet, while only half of this number, live primarily on a meat based diet. In the past I year alone,  sales of plant-based foods have witnessed a tremendous growth of 20% as compared to a mere 2%  growth of total food sales within the same period.  No doubt, the plant-based food industry is booming! Plant-based diet is not a fad. It is fast becoming a way of life for an increasing number of people, due to its ability to improve health and sustain the environment. Plant foods and plant-based eating are now being prioritized by many national and international dietary guidelines.

A plant-based diet focuses on vegetables while incorporating whole grains and lean proteins. It is rich in vegetables, legumes, wholegrain cereals and fruits but can still contain small quantities of lean meats. Plant- based diet is similar to a vegan diet. It promotes the eating of whole foods, but unlike vegan, avoids processed and packaged foods. Some processed foods, like vegan ice cream is vegan, but not nutritious. In plant-based diet, occasional consumption of lean meats is also not discouraged.

Plant- based foods are healthy, completely satisfying and filling. It is good for your weight, your heart and your overall health. Research have shown that a diet filled with vegetables, fruits, nuts and seeds, reduces the risk of heart-disease, high blood pressure and other health related issues. This is because these foods are rich in vitamins, and minerals, including fiber, Vitamin C and magnesium. A plant based diet:

✓  Aids weight loss and promotes healthier weight.

✓  Lowers blood pressure, cholesterol and blood sugar.

✓  Lower risk of diabetes and cancer.

✓  Reverses and prevents heart disease.

✓  Promotes smooth skin.

✓  Promotes longer life.

✓  Environmental sustainability.

✓  Lower food costs.

To make the plant-based diet easier for you, consider it as a simpler way of eating; and not just another restrictive diet. Your meal should include all the food groups— whole grain, vegetable, fruits and plant protein. Think of it as dividing your meal plate in 4 places. One-fourth is whole grains, one-fourth is veggies, one-fourth is beans and lentils and then one-fourth is fruit. Healthy fats like nuts, seeds and avocado can be enjoyed as small sides.

Whole Grains include brown rice, quinoa, whole wheat, bulgur, millet, barley, farro and oats. Vegetables include fresh organic vegetables of all kinds. Fruits include oranges, apples, melon, grapes, papaya, banana, kiwi, mango, apricots, cranberries, pomegranates, grapefruit, kiwis, pineapple and berries. High sources of plant protein include beans, lentils, quinoa, chick peas, soy, green peas, hemp seeds, artichokes, chia seeds, pumpkin seeds, oatmeal, edamame, hemp milk, spinach, broccoli, black eyed peas, green beans, asparagus, almonds, peanut butter, tahini, nutritional yeast and amaranth.

It is important to get foods that possess the most nutrients, and this can be sourced from locally-grown, in-season foods, and in some cases, organically grown produce. Stock your kitchen with healthy plant-based whole foods. Choose organic foods like corn, veggies and soy products as much as possible. Include lentils, black beans, pinto and chickpeas in your diet regularly. For extra flavoring, stock up on fresh parsley, ginger, garlic, cilantro and mint as well as lemons for squeezing over veggies and greens. Drink plenty of water and avoid soda, juice and sugary drinks.

Getting Started

Eliminate Animal Product Gradually

The plant-based diet encourages a moderate change in diet. For instance, the thought of giving up on your favorite animal food immediately may discourage you. However, changes done over time are more sustainable; therefore, begin with the easiest changes. Take out the animal food that you don’t eat often. Start by eliminating one animal product at a time. First, replace all your milk and dairy products with almond, cashew, soy, rice, coconut and hemp alternatives.

Replace cheeses with soy, nutritional yeast, rice yoghurt or vegan cheeses. Nutritional yeast taste like parmesan and is particularly great for popcorn and baked Mac and cheese. Nevertheless, nothing beats a homemade product including vegan cheese as you can be certain that no casein (from cows) has been added to it like many soy and rice cheese makers often do. To make a homemade vegan cheese, Soak a cup of raw cashews overnight and then drain. Place in a food processor and add 1/4 cup of water or soy, 2 tablespoons of fresh lemon juice, 1/4 cup of nutritional yeast and some garlic cloves. Process until the mixture is smooth. Taste cheese for seasonings.

Replace meats like beef, turkey, chicken, lamb, pork, veal and fish with plant proteins. In recipes you already love, substitute protein for plant protein. Meat alternatives include tofu, tempeh, seitan and veggie burgers. Tofu can be added to virtually everything as it assumes the