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)

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 Cilantro