Plant-Based Diet for Beginners E-Book

Susan Potter

• Herausgeber: Daniel
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2020

Beschreibung

You have decided to take control of your health by going Plant based but you are confused about how to get started, what to eat, how it works!

The Plant Based Diet for Beginners is the perfect guide to walk you through this journey revealing to you the most stress free way to get started and all the valuable information that you will need before embarking on your lifestyle with very quick, easy and delicious recipes.

In the Plant Based Diet for Beginners you’ll find:

• The Benefits of Plant Based Diet to your Body.
• Common myths and FAQs about Plant Based Diet
• The Secret tips on how to stick to the Plant based Diet
• 28 Day Meal plan that will help you keep this lifestyle.
• 200 Plant Based Diet Recipes from Breakfast, Lunch, Dinner and Salads to mains and desserts, plus key macronutrient information

The Plant Based Diet reduces the risk of chronic diseases such as heart diseases, Diabetes, Cancer, blood pressure and other chronic illness. Also, it will be a lot easier to lose weight.

The Plant based diet will provide you with all the nutrient your body need, make your skin radiant and keep you in shape. You never know how good it feels until you feel it yourself.

Start your journey to a healthy life.

Leseprobe

PLANT BASED DIET

FOR BEGINNERS

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Use the Guaranteed 28-Day Meal Plan to Energize and Improve Your Health.

200 Quick, Easy and Healthy Recipes to Kick-Start a Healthy Eating.

SUSAN POTTER

Copyright © 2020 by Susan Potter

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

The publisher and the author make no representation or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. NO warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the author is not engaged in rendering medical, legal or other professional advice or services. If professional assistance is required, the services of a competent professional person should be sought. Neither the publisher nor the author shall be liable for damages arising herefrom. The fact that an individual, organization, or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or the publisher endorses the information the individual, organization or website may provide or recommendations they/it may make

TABLE OF CONTENT

INTRODUCTION

Benefits of Plant Based Diet

Maintains Healthy Skin

Boosts Your Energy

Lowers Blood Pressure

Lowers Cholesterol Level

Lowers Blood Sugar Levels

Enhances Your Digestion

Prevents Chronic Diseases

Cardiac Conditions

Cancer

Cognitive Decline

Diabetes

Saves Time and Money

Soothed Stomach

Faster Recovery After Workouts

More Eco-Friendly Diet

The Plant-Based Food Group

Leaves

Roots

Bulbs

Stems

Vines

Flowers

Mushrooms

Nuts and Seeds

Legumes

Whole Grains

Fruits

Spices and Herbs

Non-Plant-Based Foods

Dairy Free Cheese

Bread

Granola

Non-Dairy Creamer

Soup Stock

Orange Juice

Veggie Burger or Sausages

Pasta

Nutrients in Plant-Based Diet

Carbohydrates

Protein

Fats

Vitamins

Mineral salts

Common Myths of Plant Based Diet

Diet Lacks Enough Calcium

Meat Is the Main Source of Protein

Plant-Based Diets Are Costly

Plant-Based Diets Are Not Ideal for Children, Athletes, or Pregnant Women

Products Labeled “Vegetarian” Are Healthy

FAQs About Plant-based Diet

Is Going plant-based diet Difficult?

What Is the Best Plant-Based Meat Alternatives?

Is It Okay to Combine the Keto Diet with Veganism?

What Are the Recommended Supplements When Eating PlantBased Foods?

How Can I Start a Plant-Based Diet?

What If I Am Not Ready to Go plant-based diet?

Can I Get All the Nutrients I Need from Plant-Based Foods?

Are Plant-Based Foods Budget-Friendly?

Is It Still Okay to Eat Pizza?

Do Plant-Based Diets Help with Weight Loss?

Are Vegetarians and Vegans Healthier and Happier in the Long Run?

Where Do plant-based dieters Get Protein?

Are Plant-Based Diets Rich in Fats?

Are Plant-Based Diets Safe for Children?

Is It Necessary to Get Rid of All Animal Products from My Diet?

Will Eating Plant Foods Help Boost My Athletic Performance?

Tips for Eating Plant-Based Out

Plan Ahead

Call Ahead

Ask for Modifications

Eat Beforehand

Use Mobile Apps

Don’t Sweat It

Weight Loss with Plant-Based Diet

Eating Large Portions

Eating Less Protein

Poor Timing

Plant-Based Junk

Drinking Your Calories

Transition Slowly

Don’t Skip Meals

Meet Your Protein Intake

Start with a Salad

Spice Things up

Embrace Batch Cooking

Stay Hydrated

Be Consistent

Keep It Simple

Plant-Based Diet Challenges

Uninteresting Food

You Don’t Long for Food

Social Settings Challenge

Trouble Locating Restaurants

Transitioning Pains and Woes

The Possibility of Higher Cost

Health Uncertainty

Setting your Goals

Nutritional Goals

Setting Health Goals

Kitchen Goals

Setting Goals for Fruit and Vegetable Intake

Protein Goals

Eating at Home Goals

New Recipe Goals

Keep a Journal

PLANT BASED DIET MEAL PLAN FOR 28 DAYS

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Day 15

Day 16

Day 17

Day 18

Day 19

Day 20

Day 21

Day 22

Day 23

Day 24

Day 25

Day 26

Day 27

Day 28

MAIN DISHES

Black Bean Burgers

Dijon Maple Burgers

Spicy Black Bean Burgers

Mediterranean Wrap

Sushi Bowl

Cauliflower Steaks

Butter Bean Hummus

Tofu Poke

Tofu & Asparagus Stir Fry

Tofu Saag

Simple Chili

Stuffed Bell Pepper

Ratatouille

Cauliflower Rice Tabbouleh

Fried Pineapple Rice

Sesame Bok Choy

Grilled Eggplant Steaks

Pesto & Tomato Quinoa

Mac & “Cheese”

Breakfasts

Pumpkin Chia Smoothie

Homemade Granola

Cantaloupe Smoothie Bowl

Country Breakfast Cereal

Berry & Cauliflower Smoothie

Overnight Oatmeal

Southwest Tofu Scramble

Amaranth Polenta with Wild Mushrooms

Green Mango Smoothie

Coconut & Strawberry Smoothie

Oatmeal Fruit Shake

Chia Seed Smoothie

Mango Smoothie

Oatmeal Sponge Cookies

Zucchini Brownies

Vegetable and Tofu with Peanut Sauce

Breakfast Cereal

Breakfast Quinoa with Figs and Honey

Maple Walnut Teff Porridge

Fruity Oatmeal

Granola

Walnut Porridge

Avocado & Strawberry Bowl

Amaranth Banana Breakfast Porridge

Berry Breakfast Bars

Plant-Based Lunch

Cashew Siam Salad

Avocado and Cauliflower Hummus

Raw Zoodles with Avocado ‘N Nuts

Cauliflower Sushi

Spinach and Mashed Tofu Salad

Cucumber Edamame Salad

Artichoke White Bean Sandwich Spread

Buffalo Chickpea Wraps

Coconut Veggie Wraps

Cucumber Avocado Sandwich

Lentil Sandwich Spread

Mediterranean Tortilla Pinwheels

Rice and Bean Burritos

Ricotta Basil Pinwheels

Delicious Sloppy Joes with No Meat

Spicy Hummus and Apple Wrap

Sun-dried Tomato Spread

Sweet Potato Sandwich Spread

Zucchini Sandwich with Balsamic Dressing

Summer Harvest Pizza

Whole Wheat Pizza with Summer Produce

Spicy Chickpeas

Farro with Pistachios & Herbs

Millet and Teff with Squash & Onions

Brown Rice Tabbouleh

Healthy Hoppin’ John

Beans & Greens Bowl

Black Beans & Brown Rice

Yucatan Bean & Pumpkin Seed Appetizer

Butter Bean Hummus

Greek-style Gigante Beans

Brown Rice & Red Beans & Coconut Milk

Black-Eyed Peas with Herns

Plant-Based Dinner

Strawberry Mango Shave Ice

Chocolate Avocado Mousse

Fudge

Chocolate Chip Cookies

Peanut Butter Ice Cream

Cinnamon Apples

Roasted Chickpeas

Baked Sesame Fries

No-Bake Coconut Chia Macaroons

Avocado Lassi

Vegan Fudge Revel Bars

PLANT-BASED SOUPS AND STEWS

Tomato Gazpacho

Tomato Pumpkin Soup

Cauliflower Spinach Soup

Avocado Mint Soup

Creamy Squash Soup

Zucchini Soup

Creamy Celery Soup

Avocado Cucumber Soup

Creamy Garlic Onion Soup

Avocado Broccoli Soup

Green Spinach Kale Soup

Cauliflower Asparagus Soup

African Pineapple Peanut Stew

Cabbage & Beet Stew

Basil Tomato Soup

Ginger Peanut Soup

African Vegetable Soup

Black Bean and Avocado Soup

PLANT-BASED SALADS

Cauliflower & Apple Salad

Corn & Black Bean Salad

Spinach & Orange Salad

Red Pepper & Broccoli Salad

Lentil Potato Salad

Black Bean & Corn Salad with Avocado

Summer Chickpea Salad

Edamame Salad

Fruity Kale Salad

Olive & Fennel Salad

Avocado & Radish Salad

Zucchini & Lemon Salad

Watercress & Blood Orange Salad

Parsley Salad

Tomato Eggplant Spinach Salad

Cauliflower Radish Salad

Celery Salad

PLANT-BASED SNACKS

Radish Chips

Kale Chips

Beetroot and Mustard Chips

Roasted Kale Chips

Pumpkin & Cinnamon Fudge

Black Bean Dip

Vegan Nacho Cheese Sauce

INTRODUCTION

In 2010, I was 180 pounds, eating a standard American diet and battling with anxiety disorder and Vitamin D deficiency. I was unable to stroll up a stairwell without losing my breath. I had horrible heartburn after every meal, elevated levels of cholesterol and chronic sinus infection.

I was not happy with how I felt and looked.! Despite the fact that my Husband consistently told me how much he loved me, I realized he was worried about my health. He frequently needed to take me for a climb or go for a run or take our bicycles out, and I was not the best company to do any of these outdoor activities with. At this time, I wasn’t even 35, I ate lot of cheese and meats, processed junks, insufficient vegetables, and drank lot of soda and liquor.

After two years, in June 2012, I decided that I was done with my current state. I stopped taking sugar and the adored lemon cookies that I'd for the most part eat a case of day by day. After seeking medical advice, my husband and I chose to cut out meat and dairy for a couple of months and see how that goes. The outcome was positive. I began to lose weight and my skin showed sign of improvement. I kept doing 70 percent plant based for half a year. I began going to the gym as advised by my Husband and I found myself enjoying it.  By the start of 2013, I had shed about 20 pounds and I started following my Husband for intermittent runs around the block. 

Toward the start of 2014, I chose to go 100 percent whole food, plant-based, with no additional sugar, oil, flour, liquor, or salt. I shed another 25 pounds in five months. I have kept that weight since that time and continued to gain muscle. My vitamin D is totally great. I no longer experience anxiety disorder My body is energetic and I look younger with a radiant skin. I haven’t been critically ill in five years.

Right now, I am happier and healthier than I was in my 20s. I did it, you too can do it!

The Plant based diet is more than a diet; it is a lifestyle.

Imagine how happy you would be, how much health you would gain, how much weight you would shed, the strength and energy you would gain. Do not give yourself any excuse. I have taken my time to write this book for you.

You never know how good it feels until you feel it yourself. Cheers to a Healthy Life.

Benefits of Plant Based Diet

Maintains Healthy Skin

We all know people who try every skin product imaginable just to get clear, smooth skin. What these people fail to understand is that how we look is more or less dictated by our food choices. Consequently, plant-based diets have a higher chance of providing your skin with the nutrients it needs to stay healthy. For instance, tomatoes provide the body with lycopene. This component safeguards the skin from sun damage. Sweet potatoes are known to provide us with vitamin C. The production of collagen will help your skin glow and encourage fast healing.

Boosts Your Energy

Minerals and vitamins are good sources of energy for the body. Plants are not only rich in them, but also contain phytonutrients, antioxidants, proteins, and healthy fats. All of these are essential nutrients for your brain. In addition, they are easy to digest, which makes it easy for the body to obtain energy from them.

Lowers Blood Pressure

The plant-based diet is known to lower blood pressure. This is due to the fact that the plant-based diet has very little amounts of sugars, which aid in raising the blood pressure. If you have a condition of high blood pressure, a plant-based diet is the right remedy for you.

Lowers Cholesterol Level

Let me start by asking you a question; how much do you think one egg affects your cholesterol? One egg a day could increase your dietary cholesterol from 97 to 418 mg in a single day! There was a study done on seventeen lacto-vegetarian college students. During this study, the students were asked to consume 400kcal in test foods along with one large egg for three weeks. During this time, their dietary cholesterol raised to these numbers. To put it in perspective, 200 to 239 mg/dL is considered borderline high.

The next question you should be asking yourself is what is considered a healthy amount of cholesterol? The answer is zero percent! There is no tolerable intake of trans fats, saturated fats, nor cholesterol. All of these (found in animal products) raise LDL cholesterol. Luckily, a plant-based diet can bring your cholesterol levels down drastically. By doing this, you will be lowering your risk of disease that is typically related to high cholesterol levels. The good news here is that your body makes the cholesterol you need! There is no need to “get it” from other sources.

Did you know that over 69% of the adult population in the United States is obese? This is a worrying statistic as it means that more than half of the adult population is suffering. Additionally, they face the risk of suffering from hypertension and other cardiovascular diseases. Fortunately, there is a remedy for this. Simply changing your lifestyle and your diet can promote weight loss. That’s not all; your overall health will also improve.

Plant-based diets have shown that they can aid in considerable weight loss due to their rich fiber content. The absence of processed foods in these diets also provides a huge boost in shedding those pounds.

A plant-only diet will also ensure that you don’t gain weight in the long term. Unfortunately, numerous weight loss plans out there only help people in the short term, and individuals end up gaining more weight when they fail to stick to the weight loss plans. Therefore, with regard to sustainability, a plant-only diet is an ideal option.

Lowers Blood Sugar Levels

The plant-based diet has little or no sugars at all. Most non-plant diets are known to contain high levels of sugars. This, in turn, causes diabetes. A plant-based diet lowers the level of blood sugar thereby making it healthy for your body.

Enhances Your Digestion

Good digestion calls for plenty of fiber. The good news is that plants offer sufficient fiber to facilitate good digestion. It is vital to understand that you cannot just start eating tons of vegetables and fruits without a plan. If you are starting this diet, you should start slow. Your body needs ample time to adjust. Therefore, you should introduce your new diet slowly to prevent constipation, since most of it is composed of fiber.

Prevents Chronic Diseases

Besides aiding in weight loss, a whole-food plant-based diet has also been proven to help lower the risks of various chronic health conditions.

Cardiac Conditions

This is the most widely-known benefit of whole-food plant-based diets as they have higher probabilities of keeping your cardiac health sound. But, the strength of this benefit is dependent on the types and quality of the food in your diet plan. Major research done on over 200,000 people concluded that the risk of having heart disease was lower in those people whose diet plan was plant-based and was rich in whole grains, veggies, nuts, legumes, and fruits than those who were following non-plant-based diets.

But, plant-based diet plans that are unhealthy because of the inclusion of fruit juices, refined grains, and sugary drinks showed an increased risk of cardiac complications. This is why it is very important to stick to the right foods and follow a healthy plant-based diet plan.

Cancer

According to various research studies, a plant-based diet plan can lower the risks of various forms of cancer. A study of over 69,000 people found that the risk of gastrointestinal cancer was very low for vegetarian diet followers, especially for Lacto-ovo vegetarian diet followers (the ones who consume both dairy and eggs).

In another study of over 77,000 people, it was proven that there was a 22 percent reduced risk of having colorectal cancer in those who followed a vegetarian diet plan than those who didn't. The safest was pescatarians (those vegetarians who consume fish) as they had a significant 43 percent lower risk of colorectal cancer than nonvegetarian diet plan followers.

Cognitive Decline

Various studies found that diet plans high in fruit and veggie content can prevent or slow Alzheimer's disease and cognitive decline in adults. The reason is that many foods in plant-based diet plans are high in antioxidants and plant compounds that act as protective agents against the development of Alzheimer's disease and reversing cognitive damage.

A review of nine research studies of around 31,000 people found that those who consumed more veggies and fruits had a significant 20 percent lower risk of having dementia or cognitive impairment.

Diabetes

A whole-food plant-based diet plan can play a significant role in lowering the risk of contracting diabetes or managing the illness. In a study involving over 200,000 people, it was proven that there was a 34 percent reduced risk of having diabetes if you followed a healthy, plant-based diet in comparison to an unhealthy, non-plant-based plan.

In another research study, it was proven that both Lacto-ovo vegetarian and vegan diet plans could lower the risk of type 2 diabetes by a whopping 50 percent in comparison to non-plantbased diet plans. Plant-based diet plans are also known to cause improvements in blood sugar level control in people with diabetes as compared to non-plant-based diets.

Saves Time and Money

A plant-based diet is generally known to be cheaper compared to a non-plant diet such as meat. When it also comes to cooking, a plantbased diet takes less time to be ready thereby saving you some valuable time which you can use to do other things.

Soothed Stomach

Eating too much meat, dairy, processed foods, and fatty foods, not chewing enough, and being under stress can all cause your stomach to act up and could be the culprit in heartburn and indigestion.

Faster Recovery After Workouts

Athletes, runners, and bodybuilders on plant-based diets report that they recover faster after workouts, meaning they can fit in more training than their omnivorous counterparts. This may be due to increased antioxidants, vitamins, potassium, or a decrease in the inflammatory compounds found in meat and dairy.

More Eco-Friendly Diet

The whole-food plant-based diet plan is not only beneficial in terms of health but also proven to be better for the ecosystem. Plant-based diet plan followers tend to have a smaller effect on the environment in comparison to other diet plan followers.

Sustainable eating approaches can help lower greenhouse gas effects as well as land and water consumption required for factory farming. These factors are known to be the major cause of harm to the ecosystem and global warming.

Around 64 different research studies found that diets with a minimal amount of animal-based foods like pescatarian, vegetarian, and vegan diet plans are known to be the most beneficial in terms of the environment. These studies also found that the transition of Western diet plans to a healthy, plant-based diet plan can result in 50 percent lower water usage and a significant 70 percent reduction in land usage and greenhouse gas emissions.

In addition to this, lowering animal-based food and choosing sustainable and locally-grown products can boost the economy and lower dependency on unsustainable practices like factory farming.

The Plant-Based Food Group

Leaves

Leaf vegetables, or greens, are one of the most nutrient-dense foods you can eat. They contain plenty of vitamins (especially K, A, C, and folate) and minerals (like iron, magnesium, and potassium), as well as lots of chlorophyll, which is cleansing to the human system, particularly the liver. If you feel maxed out on salads, try adding some greens to a fruit smoothie or a soup. Puréed greens shrink quite a bit. The wide variety of leaves includes lettuce, kale, spinach, cabbage, Swiss chard, mizuna, arugula, bok choy, collard greens, mustard greens, dandelion greens, endive, escarole, watercress, sorrel, and tatsoi.

Roots

Root vegetables are generally made up of complex carbohydrates and starches. This is why they are usually cooked before being eaten, since cooking breaks down the starch molecules into easierto-digest forms. However, carrots and radishes are commonly eaten raw in North America. The many root vegetables include carrot, beet, parsnip, rutabaga, turnip, sweet potato, potato, celeriac, and radish. Many root vegetables, such as beets, radishes, and turnips, also have very tasty leaves.

Bulbs

This group includes onions, leeks, and garlic. Garlic’s claim to fame is boosting cardiovascular health; it’s been shown in many studies to reduce cholesterol, inhibit platelet aggregation (when platelets in the blood stick together, which is how clots form), and reduce blood pressure. Onions are also recommended for cardiovascular health, since they have sulfur compounds similar to the ones that make garlic so powerful.

Stems

Stem vegetables include asparagus, celery, and kohlrabi. They are all very nutritious green vegetables with very few calories. Kohlrabi is a relative of cabbage and broccoli, so it contains the powerful cancer-fighting and anti-inflammatory compounds of this family of vegetables.

Vines

Although some of these vegetables are botanically considered fruit, when it comes to nutrition and cooking, they are in the vegetable category. These vegetables have high water content and will shrink considerably when cooked. Because this category includes a variety of vegetables, they have very different nutritional profiles, but vine veggies are generally rich in carotenoids and vitamin C. Vine vegetables include zucchini, squash, eggplant, cucumber, peas, okra, tomato, and bell and hot peppers.

Flowers

Yes, flowers can also be vegetables! This group includes broccoli, cauliflower, and artichoke. Broccoli, as a dark green vegetable, is packed with nutrients and antioxidants. Although cauliflower has no color, it has similar nutrients and is just as good for you like broccoli.