Plant Based Diet Cookbook: Simple, Easy & Delicious Plant-Based Recipes with 21-Day Meal Plan

By Clarissa Fleming

If you want in the next 21 days to boost your health and lose weight then keep reading...
 

Doctors and alternative medicine practitioners don't always agree on anything, but there's something that every medical professional and every healer will tell you: eat more plants. At least five portions of vegetables and fruit every day, ideally as whole foods.

 

A diet rich in plant-based foods reduces your risk of dying from stroke and cancer, going blind due to diabetes, and many other terrible things.

But most people lack the culinary imagination or experience to make five plant-rich meals every day. How many salad recipes do you know? And do you know any pasta dishes except for mac'n'cheese and bolognese? Our mainstream Western diet is so focused on meat and processed foods that many of us have no idea that healthier options do exist!

 

Fortunately, Clarissa Fleming is here to help you! Her Plant-Based Cookbook will guide you through exactly three weeks of plant-based nutrition – that's long enough to see its benefits and make it a regular dietary habit.

 

Here's what you'll find:

• A detailed 21-day meal plan with three main meals as well as desserts, snacks, and smoothies
• Easy-to-follow recipes that don't require expensive ingredients or fancy equipment – you only need basic stuff like pots, pans, and a blender
• Shopping lists for every week to plan your grocery shopping with ease
• Low-carb recipes for losing weight and improving your blood sugar levels
• Gluten-free options if you're sensitive to gluten

Even if you're not a vegan, this book is sure to inspire you. You'll discover lots of mouth-watering recipes that you can try by yourself or as a side dish alongside your favorite source of animal protein.

Do you have three weeks to invest in a longer, happier, healthier life?

Scroll up, click on "Buy Now with 1-Click", and Get Your Copy Now!

• Language: English
• Publisher: Clarissa Fleming
• Release date: Nov 16, 2021
• ISBN: 9798201717506

Book preview

Introduction

If you want to be healthier or lose a little weight, you should try the plant-based diet. In this guide, you will learn what a plant-based diet is and its benefits, plus you’ll get a 21-day plan with many recipes for breakfast, lunch, and dinner options. You will also find recipes for snacks, sweets, and smoothies to keep your mood up and just enjoy the delicious tastes that this diet can offer you. The recipes are good for beginners as well as those on a more intermediate level as you can find both easy and more difficult ones to try. Another crucial criterion was the price of the ingredients. I selected the recipes in which ingredients are readily and economically available. Bon appétit!

01

Chapter 1: Plant-Based Diet

What Is a Plant-Based Diet and What Is Not?

The question is more like this: What is the difference between plant-based diet and veganism?

Both food approaches do not involve meat consumption. But if vegans are ethically motivated, those who follow a plant-based diet also reject everything that is processed on an industrial and unhealthy level.

Vegans refrain from eating any animal product. According to The Vegan Society: Veganism is a way of life that tries to exclude, as far as possible and practicable, all forms of exploitation and cruelty to animals for food, clothing or any other purpose (The Vegan Society, n.d).

This means that many vegans do not even buy leather goods and their diet is mostly an ethical philosophy, which excludes the exploitation of animals in all aspects of life. However, it does not mean that they necessarily eat unprocessed foods. The vegan person does not reject any industrially processed products, such as snacks (like Oreos), ice cream, or fizzy drinks that are vegan-friendly.

However, a plant-based diet is based on the consumption of fruit, vegetables, and whole grains and avoiding (or minimizing) the intake of animal products and processed foods. This means that even vegan desserts made with refined sugar or bleached flour are not included in a plant-based diet. In short, both diets avoid eating hamburgers (the kind with meat or chicken patties), but for different reasons: Vegans because they do not eat meat and those who follow a plant-based diet because they do not eat processed foods and hydrogenated fats, and do so for health reasons.

The Benefits of a Plant-Based Diet

There are plenty of benefits that you can reap while following a plant-based diet. They are:

1. Prevent Chronic Diseases

A diet rich in fruits and vegetables can help prevent chronic diseases. Numerous studies have associated plant-based diets with protection against cancer and diabetes. Why? A plant-based diet is naturally low in saturated fats, high in fiber, and lower in added sugars than those that include animal products and processed foods. This means they can help you lose weight, improve your blood sugar, and lower your blood pressure.

The good news is that you can start little by little and still see some big changes. A study from 2016 published in PLOS Medicine found that even minor changes to your diet can help you lower your risk of diabetes. The simple cutting of daily portions of animal products from six to four was associated with a lower incidence of diabetes (Bertoia, et al., 2015). Studies have also shown that even if you have diabetes, adhering to a plant-based diet can help reverse the disease and improve your blood sugar. One of the main ingredients are the fibers of a plant-based diet. These are particularly effective in normalizing blood sugar and lowering lipemia (this means that there is a lot of fat or lipids present in your blood). Also, legumes that are rich in complex carbohydrates help control glycemic levels. This is the power of the plant!

2. Protect Your Heart

This diet protects your heart with the help of fruits, vegetables, and whole grains. Doing a diet based on plants can lower your blood pressure. Studies have also found that vegetarianism can reduce the risk of heart disease by up to a third. A diet rich in vegetables can actually deactivate certain genes that make them more susceptible to heart diseases, studies have found.

3. Get Rid of Excess Weight

No more calorie counting and deceptive diets. A plant-based diet does not require special tools or tricks, only fresh products, plant-based cereals, and legumes. In addition to other benefits on health, you will probably drop a couple of kilos. The high fiber content in a plant-based diet can lead to feelings of satiety, which helps you lose weight and eat less.

4. Improve Your Mood

In addition to reducing the risk of cancer and diabetes, a diet rich in natural products can increase your levels of happiness, according to studies. While we all know that eating berries and broccoli is good for your long-term physical health, it is also good for your mental well-being. A plant-based diet provides the antioxidants needed to fight swelling and phytochemicals that help to regulate the chemicals in the brain that control your mood.

5. Longevity and Energy

Those who follow a plant-based diet can actually live a longer life. Studies show that vegetarian diets are associated with a lower risk of death and a Mediterranean-type diet (most similar to a plant-based one) has been shown to be associated with a