Sustainable weight loss is all about lifestyle change. If you visited here expecting a magic bullet or quick fix, sorry.
A plant based diet plan is the foundation of this diet and lifestyle. But so is purifying your body, purging your space, exercise, and tackling your emotional issues. It’s all tied together.
Your goal to lose weight for life will be one result of this new healthy lifestyle. Vibrant health, looking younger, and having more energy will be others.
The bottom line is simple: get as close to nature as possible. For years you have consumed and been exposed to environmental toxins that have lodged in every cell in your body.
One reason we have so much difficulty maintaining a healthy weight as we age is this build-up. As you cleanse your body of toxins it can be easier to lose the weight.
What To Eat
What to eat is the key to the to this diet plan. The philosophy of this diet is to get as close to nature as possible. This is a plant based diet plan that can help your body lose some weight, while feeling full and not suffering continual hunger and irritation.
Avoid processed foods as much as possible. Eat a variety of fresh fruits, vegetables, and other plant-based foods like soy products, whole grains, and lentils.
This recommended diet is consistent with what is commonly called vegan with one exception. Due to the overwhelming health benefits of Omega-3’s, fresh fish such as salmon and tuna is optional once or twice a week.
There is a trade-off though, since you will undoubtedly ingest some harmful toxins like traces of mercury with the fish. It is possible to obtain Omega 3’s from plant-based sources like flax seed and walnuts.
- Do drink lots of water
- Do eat a variety of colorful, fresh, organic fruits and vegetables at every meal
- Do eat whole grain breads, pastas, and cereals
- Do eat brown rice
- Do eat soy products such as soy “yogurt”, soy milk, tofu, soy burgers, etc.
- Do eat nuts such as low salt or unsalted almonds, walnuts, peanuts, and cashews
- Do eat fish such as salmon and tuna once or twice a week
- Do drink tea, especially non-caffeinated green tea
- Do use canola oil, coconut oil, and peanut oil for cooking
- Do use olive oil on salads
- Do eat garlic and ginger
- Do not eat meat (yes chicken is meat)
- Do not eat processed foods
- Do not eat dairy
- Avoid artificial sweeteners
- Do not eat anything with hydrogenated oils (also known as trans-fatty acids)
- Avoid refined sugar as much as possible
- Minimize coffee (switch to tea instead)
- Avoid alcohol, or drink organic red wine if you must drink
Does this sound extreme? See Products We Love for a sample of the yummy vegan food products that fit in to the “do’s” above. You can still have cookies, frozen desserts, and crunchy snacks in moderation.
Remember I promised you will not starve? You will not feel deprived either, but be sure to plan ahead so you have something healthy when hunger strikes.
Sample Meal Plans
Here are some sample meal plans for a healthy vegan diet. For many of us, learning which vegan meals are healthy and satisfying can be challenging.
- Half a grapefruit with Stevia or Agave Nectar sweetener
- Whole grain organic cereal (such as Barbara’s Bakery Shredded Oats or Kashi Autumn Wheat) with organic strawberries and soy milk, almond milk, or rice milk
- Organic Green Tea
- Organic Oatmeal (try Nature’s Path) with sliced banana or other fruit, chopped walnuts
- Herbal Tea
- Whole grain vegan waffles (try Nature’s Path) with frozen organic blueberries, maple syrup or honey
Apple Cinnamon Pancakes with maple syrup or honey:
Your family will love waking up to the smell of cinnamon when you make this tasty breakfast treat!
- 1 Organic Granny Smith Apple
- 1 Tbs Non-hydrogenated margarine (like Earth Balance)
- 1 Tbs Brown Sugar
- 1/2 tsp cinnamon
- 1 cup plain soymilk
- 1 tsp white vinegar
- 1 1/2 cups whole wheat pastry flour
- 3 Tbs sugar
- 1 1/2 tsp baking powder
- 1/2 Tbs canola oil
- 1 Tbs ground flax seeds
- 3 Tbs water
Peel and core the apple, then dice.
Use a non-stick skillet. Melt the margarine over medium heat. Add the brown sugar. When the sugar dissolves, add the diced apple and cinnamon. Cook, stirring occasionally about 10 minutes or until the apples are soft. Set aside.
Heat the soy milk to room temperature (usually 30-40 second in the microwave will do it). Stir in the vinegar.
In a large mixing bowl combine the flour, baking soda, baking powder, and salt. Stir with a whisk. In a small bowl, whisk the flax seeds and water thoroughly. Add to the soy mixture, add the oil, and whisk to combine.
Pour the soy mixture over the flour mixture and stir gently to combine. Fold in the apples.
Spray griddle lightly with nonstick cooking spray. Preheat griddle to medium to medium-high heat. When a droplet of water on the griddle sizzles, it’s ready. Pour batter by 1/4 cupfulls and cook until the edges are dry and bubbles have formed on the top, about 3-4 minutes. Flip and cook the other side, about 2-3 minutes. Serve with organic maple syrup (Maple Valley is good, or Organic Traditions).
- Organic vegan soup (try Amy’s or Muir Glen brands)
- Vegan crackers (try Mary’s Gone Crackers, Nature’s Path – check ingredients as some have dairy products)
- Hummus or Toffuti (tastes just like cream cheese!)
- Organic fresh fruit (banana, peach, apple, pear for example)
- Large green salad (use organic lettuce, cucumbers, tomatoes, red peppers, carrots for example)
- Olive oil and balsamic vinegar
- Peanut butter and Jelly sandwich made with organic whole grain bread, Better n Peanut Butter by Wonder Natural Foods Corp and organic jelly
- Piece of organic fresh fruit
- Organic vegan burger (like Boca Burger Roasted Onion Flavor) on whole grain bun with organic lettuce and tomato and Veganaise
- Uncle Eddie’s Vegan Chocolate Chip Cookie
- Soy yogurt (try Silk or WholeSoy brands)
- Organic carrot and celery sticks or other raw veggies
- Whole grain crackers with organic peanut butter or hummus
- Organic fresh fruit (banana or apple is easy to pack)
Easy Pasta with Organic Veggies recipe:
This recipe is easy, satisfying, and packed with healthy veggies. You can vary the veggies based on what is fresh or what you have on hand. Leftovers will keep in the fridge for 2-3 days.
- 1 pound organic pasta (Organics brand whole wheat pasta available at Von’s is excellent, Whole Foods and Trader Joe’s have a good selection. Read labels carefully to insure no milk or egg products are used)
- 1 jar organic tomato sauce (Newman’s, Organics, many brands are now available just read the ingredients carefully)
- 1 Tbs canola oil
- 10 or so Organic mushrooms, sliced
- 1 small organic onion, diced
- 1 organic zucchini, sliced
- 1 clove garlic, minced
- 1 tsp dried oregano
- 1 tsp dried parsley
- Ground black pepper to taste
Cook pasta according to package directions.
Spray a large non-stick skillet with cooking spray. Add canola oil and heat over medium heat for 1 minute. Add veggies and garlic and sauté until veggies are tender but not mushy. Add tomato sauce and remaining spices. Cook over medium low heat, stirring occasionally, until bubbly. Serve over pasta.
Easy Chili recipe:
Looking for a hearty, satisfying meal on a cold winter night? Throw together this easy chili in just 20 minutes. Your entire house will smell great!
- 1 14 ounce can organic black beans
- 1 14 ounce can organic diced tomatoes
- 1 soy sausage link, chopped
- 1/3 cup diced organic green bell peppers
- 1/2 cup diced organic yellow onion
- 2 cloves garlic
- 2 Tbs canola oil
- 2 tsp flavoring (like Mexican, Cajun, creole – check ingredients to avoid preservatives and additives)
- Salt and black pepper to taste
Heat oil in a large, non-stick skillet. Sauté garlic, onion, and green pepper until soft but not mushy (about 2-3 minutes).
Add chopped soy sausage and sauté until brown (4-5 minutes).
Add black beans. Stir in seasonings and cook 2-3 minutes. Add diced tomatoes last. Reduce heat, cover, and simmer for 5-10 minutes. Stir occasionally.
Serve with brown rice or crusty whole grain bread
Tofu Eggplant Parmigian recipe:
This is a super easy recipe that is wholesome and satisfying.
- 4 Organic Eggplants
- 2 cups organic marinara sauce
- Fresh basil leaves
- 1 19 oz package medium/soft tofu
- 1 organic onion
- 1 Tbs fine bread crumbs (check ingredients to avoid milk and egg products)
- Canola or olive oil
First prepare the eggplant. Preheat oven to 350. Peal the eggplant and slice into 1/3-1/2 inch thick slices. Lay the slices in an oiled cookie sheet and bake for about 20 minutes, until lightly browned. Turn the slices once about half way through the cooking time.
Chop onion and sauté for 2-3 minutes in a non-stick skillet sprayed with non-stick cooking spray and oil. Squeeze water from the tofu, slice, and add to onion. Add a little fresh basil and sauté together for a few minutes.
For the casserole start with a 9 by 12 by 3 inch pan. First put in a layer of marinara sauce about 3 inches thick. Add a layer of eggplant, then a layer of the tofu/onion mixture. Continue layering marinara sauce, eggplant, and tofu/onion mixture. The final layer should be marinara sauce, then top with the bread crumbs and a little fresh basil. Bake at 375 for about 45 minutes.
Easy Vegetable Stir-fry recipe:
This easy stir-fry recipe is satisfying and wholesome. If you like spicy, add some hot red Chinese peppers or another clove of garlic or two!
- 2 Tbs canola oil
- 1 red bell pepper, cored, seeded, and sliced into strips
- 1 yellow bell pepper, cored, seeded, and sliced into strips
- 1/2 cup thinly sliced red onion
- 1 cup small broccoli florets
- 1 baby eggplant cut into chunks
- 8 ounces firm tofu, cut into chunks
- 1 clove garlic, minced
- 1/2 cup teriyaki sauce (try Premier Japan organic teriyaki sauce)
- 2 cups sliced bok choy
- 1 cup mung fresh bean sprouts
- 1/4 Tsp freshly ground black pepper
- 1/4 Tsp sea salt
- 1/2 cup snow peas
- 2 tablespoons sesame oil
In a wok or large skillet heat the canola oil over high heat until almost smoking. Add the peppers and onion, stirring constantly. Continue to stir and add the broccoli, eggplant, tofu, garlic, and teriyaki sauce. Cook, stirring constantly, for about 2 minutes.
Add the bok choy, bean sprouts, salt, and pepper. Cook about 2 minutes more, or until crisp-tender. Stir in snow peas and sesame oil and remove from heat. Serve immediately.
Other Dinner Recommendations:
- Green Salad
- Square of Organic Vegan Chocolate
- Spinach Salad
- Brown Rice or Crusty Whole Grain Bread
- Fresh Fruit
- Steamed organic broccoli with lemon juice and sea salt
- Crusty Whole Grain Bread
- Frozen Soy Yogurt (Try Whole Soy)
- Amy’s Roasted Vegetable Pizza
- Green Salad
- Uncle Eddie’s Vegan Chocolate Chip Cookies
- Brown Rice
- Honey-Dew or Cantaloupe Melon
Healthy meal plans should include snacks too. Don’t let yourself get too hungry. Remember if you are sticking to a vegan diet, you can eat as much as your body says it needs. So if you are hungry between meals, by all means snack!
Do you find yourself eating often in your car or office? Get ideas for what to eat on the go in Healthy Snacks. Reach for a piece of fresh fruit, a handful of healthy nuts like almonds or cashews, some organic, whole grain crackers with hummus, or a soy yogurt.
High Fiber Diet Plan
A high fiber diet plan benefits your long-term health and speeds weight loss. The diet plan is so packed with natural high fiber from the fruits and vegetables that help to clean your digestive system, optimize your hormones and restore your body to proper functioning.
Whole food, plant-based diet plans has been shown to help overweight people lose weight. “In summary, individuals consuming PBDs tend to have lower BMI than those consuming non-PBDs. The adoption of PBDs also appears effective for weight loss.”
This high fiber diet plan will also reverse the scourges of our time such as heart disease, cancer, diabetes, and auto-immune disorders like rheumatoid arthritis and multiple sclerosis.
In his landmark book Eat to Live, Dr. Joel Furhman provides compelling evidence that a high fiber diet consisting of whole plant foods is the answer to sustaining a healthy weight and avoiding disease.
He distinguishes a diet rich in fiber based on whole foods from flawed studies that concluded fiber had no impact on cancer rates. The studies were flawed because they were based on adding fiber supplements to an otherwise typical Western diet.
Supplements are not the answer! Good health and sustainable weight loss do not come in a pill. The only way is to consume is to adopt a healthy lifestyle and make high fiber foods like fresh fruits and vegetables a staple of your natural healthy diet.
Dr. Furhman’s work cautions us not to be swayed by conflicting media reports. He provides clinical evidence of the benefits of a high fiber diet plan consisting of fresh fruits and vegetables, whole grains, and beans.
Why a High Fiber Diet Plan Works
Why do high fiber foods promote a healthy weight? Fresh fruits and vegetables are nutrient-rich and voluminous. By filling us up with a minimum of calories and a maximum of nutrition, fruits and vegetables prevent hunger. When our bodies are getting what they crave, we feel satisfied.
We all know that “roughage”, another name for fiber, prevents constipation and promotes regular elimination. Meat and dairy have no fiber. A diet rich in high fiber foods helps purify your body and prevents the build-up of toxins that can lead to diseases like cancer.
The concept of “caloric density” explains why a high fiber diet plan works for losing weight. Because meats, dairy, and oils are so dense in calories, it is practically impossible for us to eat them without consuming an excess of calories. These foods can pile up a huge number of calories way before our stomachs are full and our hunger satisfied.
Eating foods high nutrients and fiber and low in calories like fresh fruits and vegetables allows us to become satiated without consuming excess calories.
So as Dr. Furhman recommends, make the salad the main course. Consume a huge salad consisting of fresh ingredients such as romaine lettuce, spinach, tomatoes, onions, green and red peppers, cucumbers, carrots, and mushrooms.
It will fill up your stomach with low calorie, nutrient-rich, disease-preventing fiber. You will easily reset to a healthy weight with no hunger by following this plan.
Keep in mind that there are also emotional triggers that cause us to crave food. Diet is only one component of this lifestyle. Making necessary emotional changes is another. Visit Stop Emotional Eating for that part of the plan.
Whatever you do, do not feel guilty if you slip up or adopt these changes slowly. This is not a diet to lose weight that you are “cheating” on if you are not perfect. This is for the rest of your life. Guilt will sabotage everything you are trying to accomplish. Unresolved guilt may in fact be the underlying cause of your weight gain and health problems.
Instead, focus on the positive changes you are making. Give yourself a pat on the back for every healthy meal you enjoy. Don’t dwell on the setbacks, just resolve to start over at your next meal and do better.
How to Diet
The plan is a lifestyle change and encompasses more than a diet. We covered What to Eat , but you are probably wondering how to diet on this plan. This page covers how much to eat and when to eat to successful burn fat throughout the day.
This plan is so simple that success is assured. No more weighing food, counting calories, or worrying about fat or carbohydrate grams. One of the reasons this diet plan works is it’s so easy to stick to (even on difficult occasions). You can do this the rest of your life and reap the health benefits.
How Much to Eat
The first step in How to Diet is how much to eat. It’s ridiculously simple: eat until you feel satisfied.
How can this be a diet if you can eat as much as you want? If you are sticking to the proper foods as discussed in What to Eat, then your body will tell you when it has had enough because you are giving it the healthy fuel it needs. Likewise, when you eat too much or eat some of the “don’ts” you will notice the difference. Listen to your body’s signals.
This assumes of course that you have purified your body. If you haven’t visited that page yet, click over there now. Once you have purified your body and removed the toxins, you will be able to hear the signals your body is sending about fullness!
When to Eat
The next step in How to Diet is eating often enough. Our bodies are most efficient when we feed them frequent small meals. This diet works best when you eat five times per day. Aim for three meals and two snacks.
Don’t skip breakfast. If you exercise first thing in the morning, breakfast can be after exercise. Just be sure you eat something, even if it is just a banana or other fresh fruit, within 2 hours of getting up. Your first meal is an important trigger to jump start your metabolism. Your body craves the energy boost it receives from your first meal of the day.
Try not to eat within three hours of going to bed as our digestive systems do not function as well when we are lying down, and the digestion process could interfere with restful sleep.
Don’t allow yourself to get too hungry. This means planning ahead and having healthy snacks for emergencies. Keep these snacks in your purse, desk drawer, gym bag, whatever. These can include an apple, some healthy nuts, a soy yogurt, or a Luna bar. See Products We Recommend for more ideas.
How to Eat
Enjoy every meal. Make it special. Eat in an uncluttered space (why? visit Purge Your Space). Sit down at a table, with family, friends, or alone. Use a plate. Arrange your food attractively. Eat slowly, savor your food, and chew thoroughly. Eating slowly and chewing thoroughly will aid in the digestion process and help your body get the most nutrition from what you eat.
Want to know which foods are delicious and healthy for your body? Read about Foods To Help Lose Weight.
You will naturally gravitate to a healthy weight with this plant based diet plan. Your body will burn calories efficiently. Your immune system will become stronger. You will have a higher likelihood of avoiding cancer, heart disease, and diabetes by adopting this healthy lifestyle.
This diet to lose weight may seem radical at first. Keep an open mind. You will notice dramatic changes in how you feel like higher energy levels and more restful sleep. This diet stops bloating, heartburn, and promotes regular bowel movements. And a plant based diet plan means no hunger.
As discussed in the Weight Loss Fast-Start Plan you can adopt these changes gradually if that works better for you.
Habits are tough to change so you can introduce this new way of eating little by little. That is OK. Just remember, the faster you adopt this diet and the other healthy lifestyle changes, the faster you will begin to lose pounds of fat, look younger, and feel vibrantly healthy.
Vegan Diet Plan
Ready to try a vegan diet for sustainable weight loss and long term health? Here’s how to start a healthy plant-based diet plan.
It will undoubtedly help you to commit to this new healthy lifestyle now you can see what it can do for you. Why don’t we count calories? What is so bad about alcohol? Am I going to get enough protein?
After that, you are now ready to get your body moving. To get started, click over to Exercise. Congratulations you are doing great!