Plant Based Weight Loss Solution E-Book

Samantha Dangelo

• Herausgeber: Books on Demand
• Kategorie: Lebensstil
• Sprache: Englisch

Seitenzahl: 44

Veröffentlichungsjahr: 2022

Beschreibung

A plant based diet is one where people try to avoid, or at least minimize the amount of meat and animal products they eat. This way, instead of getting their nutrients from animals, they get their nutrients from raw plants. Plant based diets are becoming more popular in recent years because of environmental concerns and health benefits that come with them. Biological differences between a vegetarian and nonvegetarian diet include how much processed food a person typically eats when compared to the amount eaten by those who eat meat. The Centers for Disease Control and Prevention (CDC) reported that 70.1% of adults aged 18-65 consume at least a serving each day of refined grains, compared to 49.6% of people who have a diet primarily composed of vegetables, fruits, seafood or lean meat. On average, vegetarians consume more fruits and vegetables than meat eaters; however, this is mostly because they tend to eat less meat compared to non-vegetarians (the average American consumes 95 grams of lean meats versus 35 grams of fruits and vegetables per day). The average American take twice as much sugar as the average person who avoids animal products; while the amount consumed by vegetarians is almost identical. This book covers ? Breakfast recipes ? Lunch recipes ? Dinner recipes ? Snacks recipes ? Dessert recipes And much more For starters, it's important to note that there are many different types of plant-based diets. The most popular type includes any food that comes from plants (fruits, vegetables, legumes), but excludes meat and animal byproducts such as dairy or eggs. Some people choose a vegan diet which involves completely cutting out all animal products from their diet. Other people simply choose to strategically remove animal products from their diet for health reasons. And some people still choose to use dairy or eggs in moderation.

Leseprobe

TABLE OF CONTENTS

INTRODUCTION

BREAKFAST RECIPES

1. Apple-Lemon Bowl

2. Black Bean and Sweet Potato Hash

3. Apple-Walnut Breakfast Bread

4. Mint Chocolate Green Protein Smoothie

5. Dairy-Free Coconut Yogurt

6. Vegan Green Avocado Smoothie

7. Sun-Butter Baked Oatmeal Cups

8. Chocolate Peanut Butter Shake

9. The Husband Protein Smoothie

10. Caramel Chia Seed Pudding

LUNCH

11. Eggplant Chips ‘N Dips

12. Mango Lettuce Wraps

13. Sweet Potato Arugula Salad

14. Peanut Soup with Veggies

15. Cauliflower & Chickpeas Casserole

16. Thai Sweet Potato Noodles

17. Tahini Lemon Quinoa

18. Tofu Bowl

19. Linguine with Wild Mushrooms

20. Ramen Noodle Salad

DINNER

21. Red Beans & Corn Salad

22. Quinoa with Veggies

23. Black Beans Stew

24. Chickpeas & Sweet Potato Curry

25. Beans & Mushroom Chili

26. Teriyaki Tofu with Broccoli

27. Veggies & Rice Pilaf

28. Pasta with Bolognese Sauce

29. Spaghetti with Beans Balls

30. Baked Okra and Tomato

SNACKS

31. Quinoa Broccoli Tots

32. Spicy Roasted Chickpeas

33. Nacho Kale Chips

34. Red Salsa

35. Tomato Hummus

36. Marinated Mushrooms

37. Hummus Quesadillas

38. Vegan Fat Bombs

39. Cookie in A Mug

40. Fudgy Choco-Peanut Butter

DESSERT RECIPES

41. Watermelon Lollies

42. Orange Blueberry Blast

43. Chocolate Coconut Almond Tart

44. Peanut Butter and Celery

45. Tangy Heirloom Carrot

46. Just Apple Slices

47. Cinnamon and Pumpkin Fudge

48. Blueberry and Pecan Bake

49. Sticky Mango Rice

50. Sesame Cookies

CONCLUSION

INTRODUCTION

A plant-based diet is a type of dietary lifestyle that emphasizes whole plant foods. It's the same as the daily diet we're used to, except it excludes items that aren't made entirely of plants. As a result, all animal-sourced ingredients, hydrogenated oils, refined sugars, and processed foods are eliminated from a plant-based diet. Unprocessed or barely-processed oils with balanced monounsaturated fats (like extra-virgin olive oil), whole grains, legumes (basically lentils and beans), seeds and nuts, as well as herbs and spices, make up a whole food plant-based diet.

What makes a plant-based meal (or any meal) enjoyable is how you prepare it; the seasoning process; and the combination process, both of which lead to a great flavor and make each meal special. There are numerous delectable recipes (all plant-based) that will come in handy when preparing delectable, safe plant-based dishes for personal or household consumption. If you consume these plant-based foods on a daily basis, you won't have any issues with fat or illnesses caused by poor eating habits, and there won't be any need for calorie counting.

One person's plant-based diet can differ from another's. The fundamental principle is that we strive to avoid processed foods as much as possible and instead prefer to use what we get from our beautiful world. That is, I am referring to the fantastic ingredients extracted from nature. In general, there are a few advantages of eating a plant-based diet.

Processed foods are avoided as much as possible in a plant-based diet.

fruits, seeds and nuts, legumes ,Vegetables, whole grains, and herbs and spices are among the categories included.

Sugar, wheat flour, and oil are all avoided as much as possible in this diet.

It emphasizes food quality, with an emphasis on organic foods grown locally or on farms.

It's important to note that the plant-based diet includes a minimum processed foods such as non-dairy milk, tofu, and whole-wheat paste, to name a few. In general, we want packaged foods to stay where they belong: on store shelves, not in our refrigerators.

BREAKFAST RECIPES

1. Apple-Lemon Bowl

Preparation time: 15 minutes

Cooking time: 0 minutes

Servings: 1-2

Ingredients:

6 apples

3 tablespoons walnuts

7 dates

Lemon juice

1/2 teaspoon cinnamon

Directions:

Root the apples, then break them into wide bits. In a food cup, put seeds, part of the lime juice, almonds, spices, and three-quarters of the apples.

Thinly slice until finely ground. Apply the remaining apples and lemon juice and make slices.

Nutrition: Calories: 249 Fat: 5.1g Carbohydrates: 71.5g Protein: 7.9g

2. Black Bean and Sweet Potato Hash

Preparation time: 10 minutes

Cooking time: 14 minutes

Servings: 4

Ingredients:

1 cup onion (chopped)

1/3 cup vegetable broth

2 garlic (minced)

1 cup cooked black beans

2 teaspoons hot chili powder

2 cups chopped sweet potatoes

Directions:

Put the onions in a saucepan over medium heat and add the seasoning, and mix. Add potatoes and chili flakes, then mix.

Cook for around 12 minutes more until the vegetables are cooked thoroughly. Add the green onion, beans, and salt. Cook for more than 2 minutes and serve.

Nutrition: Calories: 239 Fat: 1.1g Carbohydrates: 71.5g Protein: 7.9g

3. Apple-Walnut Breakfast Bread

Preparation time: 15 minutes

Cooking time: 25 minutes

Servings: 8

Ingredients:

11/2 cups apple sauce

1/3 cup plant milk

2 cups all-purpose flour

Salt to taste

1 teaspoon ground cinnamon

1 tablespoon flax seeds mixed with 2 tablespoons warm water

3/4 cup brown sugar