Plant Based Diet for Beginners Book E-Book

Violet Goff

• Herausgeber: MarkHollis
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2020

Beschreibung

The goal of any new health-diet, such as the plant-based diet, is mostly to harness the benefits of the diet, manage your health, and live optimally. The idea of leaving your comfort foods, starting out and sticking to a plant-based diet without proper help, can be overwhelming. This Plant-Based Diet for Beginners Book will get you started, and aid a smooth and stress-free transition from your regular foods to the plant-based diet.

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.

 

Leseprobe

The 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)

Violet Goff

Copyright © 2020 Violet Goff

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

Contents

INTRODUCTION

Health Benefits of the Plant-Based Diet

THE KICKSTART GUIDE

The Plant-Based Diet Meal Guide

What to Eat (Healthy Foods)

What Not to Eat (Unhealthy Foods)

30-DAY MEAL PLAN

Day One

Day Two

Day Three

Day Four

Day Five

Day Six

Day Seven

Day Eight

Day Nine

Day Ten

Day Eleven

Day Twelve

Day Thirteen

Day Fourteen

Day Fifteen

Day Sixteen

Day Seventeen

Day Eighteen

Day Nineteen

Day Twenty

Day Twenty-One

Day Twenty-Two

Day Twenty-Three

Day Twenty-Four

Day Twenty-Five

Day Twenty-Six

Day Twenty-Seven

Day Twenty-Eight

Day Twenty-Nine

Day Thirty

BREAKFAST

Avocado Tomatoes Sandwich

Grapefruit Toast with Mulberry Sauce

Sweet Coconut Pancakes

Avocado Bulgur and Chickpea Burgers

Mushroom Bean Burgers

Cranberry Banana Granola

Yummy No-egg Omelet

Mulberry Cranberry Pecan Oatmeal

Grapefruit Apple Morning Bowl

Scrumptious Morning Scramble

Chia Overnight Oats

Yummy Raspberry Muffins

Pecan-Apple Bread

LUNCH

Crème Fraîche Chifferi

Veggie Rigatoni Alfredo

Feta Spring Salad with Kale

Mexican Veggie Tostada

Greek Tempeh Gyro with Tzatziki Sauce

Pasta Aglio e Olio

Gouda Baked Eggplant

Veggie Lasagna

Dill Bulgur Tabbouleh

Grilled Lemon Sweet Potatoes

Avocado Mulberry Salad with Grapefruit Vinaigrette

Deep-Fried Cauliflower with Grapefruit Sauce

Yummy Cauli-Wedges with Lime juice

Baked Garlicky Red Potatoes

Creamy Pesto Tagliatelle with Asparagus

Zoodle Caprese with Kale and Mushrooms

Kale Oregano "Ravioli" with Ricotta

Rich Rosemary Yogurt Sauce with Kale Lentil Cakes

Garbanzo Ball Salad with Golden Dressing

Sweet Potato Spinach Bowl with Hazelnut

Zoodles with Tangy Sauce

Plant-Based Chow Mein

Beans and Chard with Pasta

Lime Baked Okra

Baked Carrots Orzo with Herbs

Mac and Cheese with Asparagus

Broccoli, Spinach and Tempeh Salad

Cauliflower with Roasted Hazelnut Dip

Lemon Roasted Broccoli

Lime Pepper Roasted Brussels Sprouts

Coconut Cauliflower Curry

Veggie Meat Loaf

Baked Cauli-Florets with Pine-nut Gremolada

Cilantro Carrot Salad with Lime Dressing

Spicy Sauced Green Beans

Yummy Brown Rice Salad with Veggies

Spaghetti Salad with Ginger

Stir-Fried Grapefruit, Pepper and Tofu

Veggie Bolognese

Mac and Cheese with Kale

Ratatouille Filled Pasta Shells

Spicy Sweet Potato Salad

Broccoli Eggplant Salad

Exotic Nut Noodles

Golden Lentil Burger with Cabbage

Spicy Asian Tofu with Cauliflower

Plant-Based Banh Mi Pizza

DINNER

Feta Pecan Fig Salad

Pan Fried Onion, Tomatoes & Zucchini

Black Bean Salsa Soup

Baked Garlic and Brussels Sprouts

Tomato Bean Chili with Grapefruit

Curried Squash Soup with Dill

Pistachio Filled Zucchini with Whole Wheat Farro Pilaf

Yummy Veggie Curry

Veggies with Curried Tofu

Mac and Cheese with Vegetable Bake

Hearty Quinoa Squash Stew

Lime Vinaigrette with Lentil Sweet Potato Salad

Rich Cauliflower Soup

Lentil Sweet Potato Curry

Mushroom, Leeks and Carrot Broth with Cilantro

Calming Herb Veggie Soup

Herbed Almond, Rice and Raisin Filled Squash

Garlic Cilantro White Bean Soup

Carrot Mushroom Soup

Curried Cauli-Chickpeas with Tarragon

Farro with Dill Dressing and Roasted Veggies

Yummy Mushroom Soup

Herbed Sauce with Pistachio Veggie Roast

Cheese Crisps with Cream Soup

Spicy Bocconcini Pizza with Olives

Bulgur Beans Stew with Dried Cranberries

Herb Veggie Soup

Red Lentil Soup

Zucchini Pico de Gallo Enchiladas with Almond Cream

Hearty Spinach-Lentil Stew

Rosemary Pistachio Lentil Mujadara

Tarragon Mushroom Grain Bowl

Parmesan Veggie Pizza

Yummy Sesame Soba Noodles with Broccoli

Spinach Chickpea Curry with Quinoa

Butter Pasta with Lime and Broccoli

Eggplant Pasta Salad

Pea Patties with Corn Pico de Gallo

SIDE DISHES

Delicious Roasted Tapenade

Marinade Pistachio-Filled Olives

Nectarine Avocado Dip

Herbed Salt Crackers

Smoky Roasted Cauliflower

Delicious Applesauce with Lime

Walnut Mushroom Risi with Lime

Limey Chickpeas with Brown 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