Plant Based Diet for Beginners Book: A Complete Guide: 30-Days Plant Based Diet Meal Plan with 100 Plant Based Diet Recipes (A Plant Based Diet Cookbook)
By Violet Goff
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About this ebook
In this book you will find:
A 30-Day Plant-Based Meal Plan, including list of options for breakfast, lunch, dinner and snacks.
A Plant-Based Diet Kickstart Guide, which includes tips, hacks and tricks for a successful transition to the plant-based diet.
A Meal Guide (What to Eat and What Not to Eat)
More than 100 Plant-Based Diet recipes, including main nutritional information to help you keep track macros.
You will enjoy simple, sumptuous, healthy and satisfying plant-based diet meals that will make you will feel better, live healthier and live longer. Congratulations.
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Plant Based Diet for Beginners Book - Violet Goff
Rice
INTRODUCTION
The plant-based diet is a diet that focuses largely on foods that come from plants. There are two categories of people who embrace the plant-based lifestyle; the first category of people avoids every animal product, and understand it to be a vegan diet. The second category embraces a plant-based eating style that emphasizes legumes, nuts, whole grains, veggies and fruits, and sometimes eat dairy, fish, and meat products. For optimal results, the plant-based diet lays emphasis on healthy whole-foods, instead of processed foods.
Healthy and whole foods, such as veggies, fruits, beans, legumes, whole grains, oils, seeds and nuts should be mostly consumed on the diet. Other foods, such as dairy, seafood and meat products can also be sparsely eaten. Summarily, you should eat more foods that are gotten from plants. Research has shown that people who embrace the plant-based lifestyle have better physical and mental function, reduced susceptibility to weakness, depression, some types of cancers {such as prostrate, breast, and colon cancers}, diabetes, metabolic syndrome and heart disease. What's more, studies also show that the plant-based diet reduces the risk of high blood pressure and coronary heart disease.
The essential minerals, vitamins, carbohydrates, fats and proteins needed for prime health is fully obtainable on the plant-based diet. This book, the Plant-Based Diet for Beginners Book will help you get started and sustained on the diet with tasty and filling meals. You will cook and eat nutritious meals that are better and healthier than store-bought, restaurant-bought and junk meals. Also, one of the several benefits you will get as a plant-based dieter is longevity, optimal health and vitality. The full nutritional information has been added to each recipe in this book to help you keep track of your fitness and nutritional goals. What's more, a section of this book contains a 30-day meal plan to help you transition to plant-based eating without stress. Enjoy the boundless benefits of the plant-based diet and improve your lifestyles.
Health Benefits of the Plant-Based Diet
There are several health benefits that can be gotten from the plant-based diet, including:
Optimal Health
Studies show that plant-based dieters have reduced susceptibilities to heart disease, diabetes and obesity.
Weight Loss
Plant-based diet aids rapid and healthy weight loss.
Reduced Susceptible to Heart Diseases and Other Medical Conditions
Research have shown that young adults who ate plant-based meals regularly were less susceptible to heart disease, type 2 diabetes, some cancers, high cholesterol and high blood pressure.
Improved Energy
The plant-based diet fills the dieter for an extended time, and at the same time increasing the energy of the dieter, due to the high-water content, complex carbs and fiber in plant-based meals.
THE KICKSTART GUIDE
The guidelines below will help you start out on the plant-based diet, and help you move from being a newbie to a plant-based expert. Here are some tricks, hacks, tips and rules to effective plant-based dieting:
Heap your plates and bowls with loads of veggies. At lunch and dinner times, add in several colors of veggies on each plate, and consume veggies as a side dish, snack or dessert. Also, consume fats that are healthy. Fats, such as avocados, seeds, nut-based butters, nuts, olives, olive oil and avocado oils are healthy sources of fats.
Reduce the amount of meat you eat. Consume meats in lesser quantities. Garnish your meals with meat, instead of making it the main meal. What's more, incorporate fresh fruits, seeds, nuts, and whole grains (such as barley, buckwheat, quinoa and oatmeal) into your breakfast on a daily basis. Also, build your meals around veggies, whole-grains and beans; at dinner time, once weekly.
Load your bowls with Salads and other veggies. A meal can be built around a salad. Include tofu, peas, beans, fresh herbs, red leafy greens, Bibb, spinach, Kale, romaine lettuce etc. in your salad bowl and enjoy the burst of flavors and health in each bowl. Eat more greens; include an assortment of greens into your daily diet, such as spinach, Swiss chard, collards and kale. To retain nutrients and flavor, you should stir-fry, braise, grill or steam these greens.
Additionally, consume fruits for dessert. Include a juicy and ripe nectarine into your diet, a fresh watermelon slice, plus a crisped granny smith apple to fill the desire for the sweet course after a meal.
The Plant-Based Diet Meal Guide
Figuring out what and what not to eat on a new diet can sometimes be overwhelming. Plant-based dieters need to pay attention to certain food groups, such as:
What to Eat (Healthy Foods)
a) Veggies: such as zucchini, peppers, tomatoes, carrots, asparagus, cauliflower, beetroot, kale, broccoli, etc.
b) Fruits: such as avocados, melons, grapes, apples, bananas, oranges, tangerines, lemons, limes, blackberries, blueberries, raspberries, mulberries, strawberries, etc.
c) Legumes: including black beans, kidney beans, peas, lentils, chickpeas, etc.
d) Root Veggies: such as beets, butternut squash, potatoes, and sweet potato, etc.
e) Nuts: such as pistachios, macadamia, pecans, cashews, almonds, Brazil nut, etc.
f) Seeds: including flax seeds, hemp seeds, chia seeds, pumpkin seeds, sesame seeds, sunflower seeds, etc.
g) Whole Grains: including barley, rye, wholegrain bread, quinoa, buckwheat, spelt, oats, brown rice, etc.
h) Healthy Fat: such as canola oil, olive oil, avocado oil, flaxseed, hemp seed, chia seed, walnuts, avocados, etc.
i) Plant-Based Milk: including hemp, oat, rice, coconut, soy and almond milk.
What Not to Eat (Unhealthy Foods)
The following foods should be avoided on the plant-based diet for optimal health:
a) Deep fried, greasy and fatty foods.
b) Excess salt.
c) Vegetarian substitutes and processed vegan that are loaded with sugar and salt.
d) Refined white carbs.
e) Foods with high sugar contents, such as pastries, biscuits and cakes.
f) Processed foods.
You can transition to the plant-based diet progressively, even as you slowly cut down on your dairy and meat consumption. Start out slowly on the diet until you become comfortable. This is an excellent way to harness the several benefits of the plant-based diet.
30-DAY MEAL PLAN
Day One
Breakfast:
Avocado Tomatoes Sandwich + coffee with 2 tbsps coconut cream
Lunch:
Veggie Meat Loaf
Dinner:
Feta Pecan Fig Salad
Snack:
Grapefruit slices
Day Two
Breakfast:
Grapefruit Toast with Mulberry Sauce
Lunch:
Coconut Cauliflower Curry
Dinner:
Pan Fried Onion, Tomatoes & Zucchini
Snack:
Coconut cream with berries
Day Three
Breakfast:
Sweet Coconut Pancakes
Lunch:
Lemon Roasted Broccoli
Dinner:
Black Bean Salsa Soup
Snack:
Roasted Chickpeas
Day Four
Breakfast:
Avocado Bulgur and Chickpea Burgers
Lunch:
Cauliflower with Roasted Hazelnut Dip
Dinner:
Baked Garlic and Brussels Sprouts
Snack:
Pears
Day Five
Breakfast:
Mushroom Bean Burgers
Lunch:
Broccoli, Spinach and Tempeh Salad
Dinner:
Tomato Bean Chili with Grapefruit
Snack:
Celery sticks with peanut butter
Day Six
Breakfast:
Cranberry Banana Granola
Lunch:
Mac and Cheese with Asparagus
Dinner:
Curried Squash Soup with Dill
Snack:
Peanut butter with a few slices of apple
Day Seven
Breakfast:
Yummy No-egg Omelet + coffee with 2 tbsps coconut cream
Lunch:
Baked Carrots Orzo with Herbs
Dinner:
Pistachio Filled Zucchini with Whole Wheat Farro Pilaf
Snack:
Blueberries
Day Eight
Breakfast:
Mulberry Cranberry Pecan Oatmeal
Lunch:
Lime Baked Okra
Dinner:
Yummy Veggie Curry
Snack:
A few raw almonds
Day Nine
Breakfast:
Grapefruit Apple Morning Bowl
Lunch:
Beans and Chard with Pasta
Dinner:
Veggies with Curried Tofu
Snack:
1/2 avocado seasoned with pepper and salt
Day Ten
Breakfast:
Scrumptious Morning Scramble
Lunch:
Plant-Based Chow Mein
Dinner:
Mac and Cheese with Vegetable Bake
Snack:
Dried Raisins
Day Eleven
Breakfast:
Chia Overnight Oats
Lunch:
Zoodles with Tangy Sauce
Dinner:
Hearty Quinoa Squash Stew
Snack:
Almond butter with a few sticks of celery
Day Twelve
Breakfast:
Yummy Raspberry Muffins
Lunch:
Sweet Potato Spinach Bowl with Hazelnut
Dinner:
Lime Vinaigrette with Lentil Sweet Potato Salad
Snack:
A few slices of pineapple
Day Thirteen
Breakfast:
Pecan-Apple Bread
Lunch:
Garbanzo Ball Salad with Golden Dressing
Dinner:
Rich Cauliflower Soup
Snack:
Macadamia nuts
Day Fourteen
Breakfast:
Chia Overnight Oats
Lunch:
Rich Rosemary Yogurt Sauce with Kale Lentil Cakes
Dinner:
Lentil Sweet Potato Curry
Snack:
Parmesan crisps
Day Fifteen
Breakfast:
Yummy No-egg Omelet
Lunch:
Kale Oregano Ravioli
with Ricotta
Dinner:
Mushroom, Leeks and Carrot Broth with