PLANT-BASED COOKBOOK

Table of Contents

Introduction. 3

Chapter 1: What is a Plant-Based Diet?. 4

Chapter 2: Types of Plant-Based Foods. 6

Chapter 3: Plant-Based Diet and Weight Loss. 10

Chapter 4: Unhealthy Consequences of Meat Diet. 14

Chapter 5: Handling Cravings. 18

Chapter 6: Breakfast Recipe. 23

Chapter 7: Lunch Recipe. 29

Chapter 8: Dinner Recipe. 35

Conclusion. 42Introduction

The plant-based diet is one of the best dietary lifestyle choices you can make. It is nutritious, and it helps your body (and skin) look amazing. Trust me on this one.

There have been studies that state that plant-based diet helps the heart since it helps to reduce the amount of saturated fat you take in; plus it also reduces the risk of heart disease, gives you a better weight, better BMI, reduces cholesterol level, reduces blood sugar, type II diabetes, obesity, and heart disease.

This is because of some foodborne illnesses, bacteria, chemical toxins, and parasites that are common in a non-plant-based diet. You feel better and stronger on a plant-based diet because you eat more wholesome meals, and it strengthens the immune system. You will better understand how to make your meals using healthier food options, including delicious fruits and vegetables as well as nuts and seeds.

Further, you need to expand your pantry to include a variety of oils, including olive, coconut, grapeseed, flaxseed, avocado, and many other healthier choices. Increased obesity issues are brought forward with the overconsumption of sugar, fats, and empty calories in so many foods.

It is my greatest hope that you will read the entire book, and it will be helped you in many ways. The book, “Plant-Based High-Protein Cookbook” has a broader view as far as plant-based foods are concerned. It is also my pleasure that the book will be highly informative and educative, especially when talking about the primary basics of a plant-based meal plan.  It’s now my hope that this book will be of great importance since its objectives have adhered to your health.

This book has many purposes in our daily lives, but the main objective here is to help us in leading a healthy life entirely. Another aim of this book is to help you jump-start the plant-based diet easily without much resentment. Use it ideally to achieve much of it. This book will give you different meals recipes that you will be able to follow so that you don’t get stuck along the way.

Good luck!

Chapter 1: What is a Plant-Based Diet?

It is the kind of meal plan which does not have any animal products in it, as it is strictly plant-based and whole-food by nature. Thus, anyone who is in the process of preparing such a diet, and to get the best out of your recipe, you can make use of ingredients such as fruits (either as salad or top dressing), vegetables (there are many varieties to choose from, depending on your preference), whole grains, nuts, legumes such as beans or peas, tubers in form of Irish potatoes, or fruits.

After shifting your diet toward 100% plants, you can attain great overall health along with other protective advantages. There are various protein options available in the plant-based diet as well. In fact, there are many professional athletes and celebrities who follow plant-based eating habits.

Going plant-based is easy, as you can find all products anywhere near your place. At the same time, you save a lot of money, as plant-based food products don’t cost as much as the animal-based products. With that, you can experience all the following benefits:

1. Controlled blood pressure

The immediate and most visible early benefit of this diet is the reduction in blood pressure. People struggle with high levels of blood pressure due to oily, processed animal-based food items. Removing that allows your body to obtain rich potassium content from safer sources.

With potassium obtained from plant-based foods, the blood pressure of your body gets controlled. Balanced blood pressure tends to resolve the problems of anxiety and stress.

There are plenty of plant resources to obtain potassium. Such resources include whole grains, nuts, legumes, seeds, nuts, vegetables, and fruits. Along with potassium, all the given resources also provide a high content of vitamin B6, which also improves the balance of blood sugar in your body.

2. Reduction in cholesterol

One of the biggest benefits plant-based diets offers is the reduction in cholesterol level. Almost every food item from plants contains no or very little cholesterol. Lower cholesterol level in your body saves from heart diseases.

But that lower cholesterol won’t be possible if you keep having animal products such as eggs, meat or fish. They all contain a high amount of cholesterol, which ruins the performance capacity of your heart.

3. Balanced blood sugar levels

With sugars absorbed, you don’t feel too hungry, which helps your mind and body altogether. Balanced blood sugar keeps your body in optimum health conditions and allows your mind to feel stress-free.

At the same time, you don’t eat high-sugar content, which assists in controlling the blood sugar levels.

4. Reduced risk of cancer

Whole foods, low-fat content, and high fiber, all these traits of plant-based foods improve your ability to stay away from cancer. Of course, you have to follow the diet with discipline and also stay away from bad habits of alcohol and smoking.

There are many animal foods that boost the risk of cancer. Breast cancer and colon cancer are two common kinds that have been related to animal-based food items.

Plant-based diet protects you from the risks of animal foods and allows you to live a cancer-free life.

5. Weight loss

If your goal is to lose weight without compromising the nutritional quality of your diet, this eating habit is effective. The guidelines and food options of this diet keep you away from processed sugars and high-fat content.

With that, you can lose weight without compromising your strength or energy. You eat clean and healthy food choices and intake fiber, minerals, and vitamins.

Along with all that, a plant-based diet is also known to make your digestion better. The problem of constipation reduces. Also, the problem of inflammation reduces as well.

All in all, a plant-based diet is an effective way of eating to live a long life without struggling with critical diseases. At the same time, you can eat well and feel the improved strength in your body.

Chapter 2: Types of Plant-Based Foods

There is a long list of foods allowed on the plant-based diet, including grains, fruits, vegetables, legumes, seeds, oils, and nuts. Here are detailed lists of some foods you can freely consume on the plant-based diet.

Fruits

Since all fruits come from plants, they’re all safe to eat while following a plant-based diet. This is different than other popular diets that disallow most fruits due to their sugar content. Some fruits you can enjoy are:

• Apples
• Citrus fruits
• Berries
• Bananas
• Grapes
• Melons
• Avocado

Vegetables

Where other diets are restrictive on the types of veggies allowed, the plant-based diet includes all vegetables without any limitations. However, fiber-rich veggies are preferable, especially leafy greens, which are rich sources of minerals and vitamins. Some vegetables you can safely eat on a plant-based diet are:

• Cauliflower
• Broccoli
• Kale
• Beetroot
• Asparagus
• Carrots
• Tomatoes
• Peppers
• Zucchini

There are other vegetables rich in carbohydrates and vitamins. These are allowed on this diet, too. They include most root vegetables, including:

• Potatoes
• Beets
• Sweet potato
• Butternut squash

Legumes

Legumes are a basic and vital part of the plant-based diet. They greatly compliment the other plant-based ingredients as they are rich in both carbs and protein along with vitamins. Legumes are basically the underground part of a plant used to store most of its nutrients, which is why they’re so beneficial. Examples of these are:

• Black beans
• Chickpeas
• Lentils
• Peas
• Kidney beans

Seeds

Seeds, even when consumed in a very small amount, provide a lot of vitamins and minerals. For example, sesame seeds contain a significant amount of vitamin E. Other seeds allowed in the plant-based diet are:

• Pumpkin seeds
• Chia seeds
• Hemp seeds
• Flax seeds

Nuts

Like seeds, you will also find nuts to be an essential source of all vitamins, healthy fats, and antioxidants. Here is a list of nuts allowed on the plant-based diet:

• Almonds
• Pecans
• Brazil nuts
• Cashews
• Macadamia nuts
• Pistachios

Healthy fats

The best part about the plant-based diet is the healthy unsaturated fats allowed. They protect the body from bad cholesterol and heart diseases that come along with it. The plant-based oils are allowed:

• Avocado oil
• Walnut oil
• Chia seed oil
• Hemp seed oil
• Flaxseed oil
• Olive oil
• Canola oil

Whole grains

Another source of carbohydrates whole grains is also rich in minerals and fiber. They can help maintain blood sugar levels and form a vital part of this healthy diet. Here are all the whole grains used in this diet:

• Brown rice
• Oats
• Spelt
• Buckwheat
• Quinoa
• Wholegrain bread
• Rye
• Barley

The products obtained or extracted from those whole grains are also usable on this diet, including flours, whole meals, etc.

Plant-based milk

Since animal milk is not allowed on the plant-based diet, there are other plant-sourced options you can eat, including:

• Soy milk
• Rice milk
• Almond milk
• Coconut milk
• Oat milk
• Hemp milk
• Almond milk

All these kinds of milk have their own distinct taste and texture and should be used accordingly. Look for unsweetened varieties for all-purpose use.

Foods to Avoid

Well, it has been established that all animal-based foods are not allowed on the plant-based diet, but there are other products not allowed on a plant-based diet. Here is a detailed list:

• Animal meat ranging from poultry, seafood, pork, lamb, and beef
• Butter, ghee, and other solid animal fats
• All processed foods
• Sugary foods items such as cookies, cakes, and pastries
• All refined white carbohydrates
• Processed vegan and vegetarian alternatives which may contain added salt or sugar
• Excessive salt
• Deep-fried food

Eight Food-Based Mistakes

Without a clear understanding of the diet, people may commit certain mistakes while following a plant-based diet. This is mainly because of the thin differences between ingredients. The following are common food-based mistakes people usually make and the different ways to avoid them:

• Bread

There are countless varieties of bread available today. While all loaves primarily made from a basic flour batter, there are many additional ingredients that may compromise the plant-based diet. Adding butter, animal milk, fats, or other animal products or excessive sugar and salt may make bread unsuitable for a plant-based diet. Make sure to check the ingredients of the store-bought loaves of bread thoroughly or prepare bread at home using only vegan ingredients.

• Soup Stock

Stocks and broths are commonly used in soups and curries, but most are liquid extracts of bones, meat, and vegetables. Since chicken and beef stocks are usually used in popular soup recipes, people use them even on a plant-based diet. Vegetable stocks and broths should be used instead. The stock gets most of its nutrients and fats from the meat or bones they are cooked in, this is why only vegetable stocks are recommended for this diet.

• Pasta

Whole wheat pasta or basic flour pasta is a great option to enjoy some flavors and variety on the plant-based diet. Adding pasta to your plant-based menu is not harmful at all, but if the same pasta is cooked with animal-sourced ingredients, it is unsuitable for this diet. Vegetable pasta recipes, including zucchini noodles, are also a great option for this diet.

• Orange Juice

Freshly squeezed organic orange juice is not bad for the plant-based diet. In fact, it is a good source of vitamin C. However, when the juice is processed to add extra nutrients, the problem starts. Some companies add vitamin D2 or D3 to the juice. While vitamin D2 is sourced from plants, vitamin D3 is an animal-sourced vitamin which is not allowed on a plant-based diet. Read the labels and do your research to avoid such products. It is better to rely on homemade, freshly squeezed juices instead of store-bought juices.

• Granola

Granola comes in a wide variety. Due to the diversity of the ingredients used in different granola recipes, a person on a plant-based should be more careful in their selection. Granola may contain dairies like milk, butter, or eggs. Those should be completely avoided. Instead, choose one made of oats, nuts, seeds, and plant fats while on this diet.

• Creams and Creamers

Since all creams or cream cheese are obtained from animal milk, they are disallowed on a plant-based diet even in small amounts. Instead, plant-based nondairy creamers should be used. Creamers obtained from soy or coconut milk have a good taste and a rich, thick texture just like other creams.

• Cheese

Cheese is a staple in most diets but is animal-based and now allowed, as previously stated. That’s where vegan cheese kick in. These cheeses are prepared from plant-based ingredients, including soy, nuts, tapioca, coconut, root vegetables, or aquafaba. Like dairy cheese, vegan cheese varies in forms, texture, and taste, but they do provide a good substitute for animal-based cheese.

• Veggie Sausages & Burgers

Burgers and sausages are commonly enjoyed and hard to say no to. Fortunately, now both burgers and sausages come in plant-based varieties. These burgers and sausages look more like the meat-based sausages and burgers but are made out of shredded vegetables and a batter. Always opt for these varieties while following a plant-based diet.

Chapter 3: Plant-Based Diet and Weight Loss

A plant-based diet isn’t an automatic ticket to lose weight. Come to think of it: you didn’t gain the weight in one day, so how do you think you will lose the weight immediately?

With consistency, discipline, and a lot of work, you can lose weight while you’re on the plant-based diet. Here are a few tips that can help you

1. Eat the three most important meals of the day

Breakfast, lunch, and dinner are the most important meals of the day, and you should try not to skip them. These three meals should consist of whole foods with almost no processing. Go for whole-grain foods, vegetables, and beans. Forget about all forms of processed foods and carbohydrates such as sugar and all forms of white flour products such as pies, cookies, and cakes.

2. Consume only whole grain foods

Some people don’t understand that there is a wide difference between whole grains (on the one hand) and processed carbohydrates, complex carbohydrates, and a simple sugar (on the other hand).

Some good examples of whole grains include quinoa, millet, and brown rice. There are some cracked grains that are healthy, too, but it is better to reduce the processed grain to the barest minimum if you want to lose weight.

Stick with whole grains if you are bent on losing weight and keep out the unnecessary carbs and sugars. Studies have proven that eating whole-grain foods, and cereals can help you lose belly fat. So ditch the bread and opt for oats, quinoa, and other plant-based foods.

3. Practice portion control

Whether you are eating a plant-based diet or whole-grain foods, portion control is the way to go. You can’t eat five different heavy dishes of whole-grain foods and expect to lose weight. Two slices of bread made from wheat or barley or less than seven tablespoons of oats are enough for breakfast. Drink lots of water to encourage metabolism and avoid eating in between meals as much as you can.

Up legumes, down carbs, take more legumes, beans, and beans products and eat it once in a day. You can eat it twice a day if you don’t mind. Eat beans and legumes in the place of carbs.

Beans with little or no oil content are pretty rich in fiber and other nutrients but low in fat. Even though many people don’t believe it, if you take lots of beans and chew them properly, you will actually you will get the protein value with little or no fat or calories.

You can try out canned beans but try cooking the beans by yourself from scratch. Good examples of legumes are black beans, tempeh, chickpeas, lentils, and tofu.

4. Let vegetables be friends to your taste buds

Leafy greens, ground veggies, roots, and plant spices and every kind of veggies you can think of should be your best friend. This is because they are low in fat and rich in fiber, nutrients, and other vitamins. They will keep you full for longer and make you feel satisfied.

5. Little oil or no oil at all

Many people don’t believe we can live without oil, but we can; we are humans, and we can survive without so many things. When cooking, use a very little amount of oil. I have had to cook for two weeks without using oil, and I noticed a reduction in my weight.

If you go on the two weeks fast from oil, don’t be in a hurry to go back to the oils. Reduce your oil consumption and use oils that are low in calories and high in nutrients such as olive oil, sesame oil, and extra virgin olive oil.

You can use oil for sautéing and only use 1/8 of your teaspoon to measure the amount of oil you need. You can substitute broth or water to sauté your meal.

To sauté your meals use nuts, low-fat flax seeds, pumpkin seeds, almond seeds, and nuts. You can also use seeds as toppings for your grains, cereals, and brown rice.

P.S. think of creative ways to enjoy your meal without oil.

Stop snacking

As much as you can, you need to step away from snacking on cookies but focus on fruits, especially water-based fruits such as apples, berries, and pears. You can have some vegetables as snacks too.

6. Eat early

As much as you can try to eat your dinner early, I usually recommend that you at least 2 to 3 hours before you sleep at night. Slow chewing helps you eat better, and it tells you when you are satiated.

Plant-based diet and fitness

What is healthy feeding without any consideration for fitness? These two must work together. This means you must also think of adding fitness to your lifestyle and regimen. Don’t think of doing one without the other because it will help you live better and longer.

I have met a few clients who have injured themselves by driving themselves too hard. There are a few tips I give my clients that can also help you when working out.

7. Start small

Just as you began the plant-based diet (or any new endeavor) don’t push yourself too hard. It always feels like you can push yourself the extra mile and carry out a few more routines than you did the previous day. I advise that you begin with baby feet and grow.

This means you begin with a few steps, and when your body is used to it, you expand your comfort zone. If you’re carrying out five sit-ups at the beginning, don’t increase it to 10 the following day or 15 within the same week. Try to do the five sit-ups for one week and then increase it to 7 or 8 by the following week.

According to habit changing research, more people are likely to make changes when they don’t overstrain their willpower. In case you don’t know, your willpower is meant to be trained, or you will not know how to use it because it is weak.

This is why I speak with my clients and go through their weekly program to think about the appropriate work out that fits your time. This is because consistency also aids the training. There’s no need to commit to daily work out if you’re not going to do it. It’s better to be consistent with 10 minutes daily than one hour in a week.

Don’t overdo it; if you have been consistent, then you can progress to the next level. You may be thinking, and if I do a little, I will lose a little weight. It is the small wins that will become big wins later.

8. You may be in need of more calories

There has been a certain perception that athletes are in need of protein; this notion has been passed by various coaches and from one coach to another.

Even though this is a myth and it isn’t entirely true, many coaches, dieticians, and plant-based doctors can attest to the fact that even though athletes need more calories than non-athletes because of the amount of physical energy they spend, it is a sign to take plant-based foods.

This is because consuming plant-based foods will automatically increase the level of protein you consume. All foods gotten from plants have protein in them in varying quantities, but they still contain protein.

If you really need the calories, there are whole plant foods that are nutritionally and calorie-dense. Some of them are sweet potatoes: avocados, seeds, beans, and nuts, which are the favorites of some plant-based diet athletes.

So if you want to get enough calories without any effect on your health, you may opt for sporting nutrition products.

9. Energize yourself for the workout

If you just began to work out, you wouldn’t need any to energize yourself by taking on more calories for the better part of your work out.

When your regimen increases or if you begin to carry out high-intensity exercises, especially if the duration of the workout is more than one hour, you’ll notice that you get burnt out really quickly. This means you need to eat something to serve as a replacement for the energy you are burning during the duration of the exercise.

Here is what I do: whenever I am getting involved in a high-intensity workout, I try to eat more fruits and seeds as my energy begins to run out. If I’m getting involved in the workout with a longer time frame such as marathon running, what I do is I eat plant-based meals with heavy starch content. You can make whole-grain pancakes or oatmeal about an hour or two before you work out.

Another good fruit that can energize you for your workout is Medjool dates. You can take out the pits and eat Brazil nuts. There are quick and healthy sources of whole plant-based food calories. There are quite a number of seeds, nuts, and fruits that help your body to be strong enough to go through the motions of working out.

Whenever your workout spans for a longer period of hours and if it gets more intense, you will need to take in enough energy to help your body recover all that it has lost. You can try a bowl of salad and beans, whole grain pasta with veggies or lentils and any quinoa meal. This way, your body will get back the energy it burnt.

10. Stay hydrated always

As you work out, you’ll notice that you sweat; this means that you are losing fluids. You need to take in more fluids to replace the fluid you lost.

So how much fluid should you take?

If you understand your body quite well, you’ll know when you’re dehydrated. If your work out isn’t too long, you’ll be fine, just taking a little water. You can try to take 4 to 6 ounces of water within 10 to 20 minutes while you’re exercising.

Hyponatremia is a critical condition that is linked to overhydration. For shorter workout exercises, you can take more fruits because they have potassium and sodium. You can also add a pinch of salt to the sports drink you make yourself so it will balance the levels of your electrolyte.

11. Rest! Rest! Rest!

I can’t emphasize this enough, rest is important. When you rest properly, you give your body time to recover. You burn out a part of yourself when you work out, and you need to recover.

Many people forget that this is important, and I don’t blame anyone since I’m also guilty of doing this; we are always in a hurry because it seems 24 hours is not enough. The rest is important.

This is where it gets interesting; plant-based diets have anti-inflammatory contents, and they are nutritionally dense whole plant foods that can help you to recover as quickly as possible.

I don’t advise my client (or anyone to work out too hard for 2 or 3 days in a row. This will give your body, your organs, your heart, and your muscles enough time to recover. When you exercise, you tear down muscle fibers so it can initiate the repair and strengthening of the muscles.

This is why you can need to give yourself time before you pour yourself into other things. There’s nothing wrong with working out every day; without proper rest, it will affect the other things you daily even to talking with others, sex, or any light activity you try to insert yourself.

Don’t forget to get the required sleep you need in a day; sleep helps your body and mind to rest. This will strengthen the body in preparation for the next day. Try taking a nap in the afternoon, and you’ll see how refreshed you feel when you wake up.

You deserve your rest, so take it.

Chapter 4: Unhealthy Consequences of Meat Diet

Meat is the gotten from mammals (although it has different names depending on the animal). Some of these meats (the raw ones) are red, and there is a lot of controversy concerning it. Eating meat (red meat, non-red meat, pork, and beef) has been linked to certain health challenges.

There are different types of meat, and it is important to make a distinction between these kinds of meat

White meat: these are meats that look white after they are cooked. Most of these meats are meat gotten from poultry such as turkey or chicken.

Processed meat: these are meats that are gotten from conventionally raised cows, and they go through different methods of processing before it is sold to buyers. Some of these are sausages, ham, and bacon.

Organic meat: organic meats are gotten from grass-fed animals that are allowed to roam freely without restraint. They are raised without growth-aiding hormones or drugs. They also don’t have any chemicals, nitrates, or preservatives in them. These animals are usually found in the wild.

Conventional red meat: these meats are those that have been fairly or heavily processed. The cows and animals in this category are factory farmed, and the meats in this category are usually red when they are raw. Some of these meats are beef, pork, lamb meat, goat meat, and other types of meat.

The nutritional value of these meats is different depending on the meat. Organic meats are the most nutritious of all the four kinds of meat as it contains more heart-healthy nutrients than the others.

Here are some of the reasons why there have been problems associated with eating meat

1. Change in time

Even though some people believe there is no challenge associated with eating meat as people have always eaten meat through various ages and times, the difference is that the herbivorous animals that produced these meats roamed free and ate grass that was more natural to them. This happened about 100 or more years ago.

The meat produced from the cow that was roaming free 100 years ago is different from the meat gotten from a cow that was born and bred in a factory, and it consumes only grain if it is given shots of growth-aiding hormones and drugs.

The thing about the drug given to such animals is that the digestive system of such animals can’t process some of these drugs, so their body (which is the meat we consume) retains it. We eat these meats, and some of these drugs don’t work well in the body because they aren’t meant for the human body.

2. Thorough processing of the meat

Besides the drugs, some of these meats are thoroughly processed even after the animals have been butchered. Many of these meats are cured, smoked, and then treated with preservatives, nitrates, and other chemicals that can be harmful to the body over time.

3. Cardiovascular issues

Some studies have shown that meat (especially red meat) has been linked to certain heart diseases and death. Some (not all) red meat increases the risk of cardiovascular diseases.

A study was carried out on more than 1 million people who ate processed meat and conventional red meat. The results of this observational study showed that these individuals showed a higher risk of heart disease and other life-threatening health challenges.

Another study showed that more than four hundred thousand people who ate processed meat showed an increase in the risk of early death.

Dairy products, eggs, and meat all have saturated fat and cholesterol, which contributes to America’s top killers which are stroke, heart attacks, and other kinds of cancer. Thanks to reaching and studies carried out by health experts and independent researchers, dietary cholesterol has been linked to the number one killer disease in the US, which is a cardiovascular disease that kills more than two thousand Americans daily.

Beef, chicken, turkey, and fish also contain saturated fat; it doesn’t matter if the birds (chicken and turkey) are skinned; they still retain the saturated fat in them.

4. A higher risk of cancer

There have been studies that show a correlation between an increase in the risk of red meat consumption and a higher risk of cancer.

Red meat has been identified as the main cause of colorectal cancer, which is one of the most common cancers in the world. The World Health Organization (WHO) has said that processed meat is a carcinogen, which is what boosts the risk of colon cancer by 18%.

According to research carried out by universities and researchers, it has been detected that eating cows, chickens, and other birds or animals can induce or boost the risk of cancer. Studies carried out in England and Germany showed that plant-based eaters and vegans are less likely to develop cancer when compared to meat-eaters, especially colon, breast, and prostate cancer.

A study carried out in Harvard showed that if adolescents eat one serving of red meat daily, they will have an increase in the risk of pre-menopausal breast cancer by 22%. Consuming red meat as adults increased the risk of breast cancer by 13%.

How does a meaty diet cause cancer?

Meat doesn’t have any fiber content or other nutrients that can help the body ward off cancer. Meat has heavy portions of saturated animal fat (which isn’t heart-healthy) animal protein, growth-aiding hormones, and carcinogenic compounds. Consistent and long-term consumption of meat can make the body prone to cancer.

5. Cooking meat

Even though humans are omnivores, it is not advisable to eat meat in its raw state. Not only is it unhealthy, but it is also non-edible, so it has to be cooked. When meat (especially red meat) is cooked at a very high temperature, it can lead to the build-up of harmful substances. Some of them are polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (Has), as well as advanced glycation end products (AGEs).

All these substances have been identified as the cause of cancer in animals, and it can be harmful to the human body.

6. Diabetes

Eating meat has also been shown to lead to an increase in diabetes. According to a study published by the American Diabetes Association, consuming a high amount of animal protein (meat, eggs, and dairy products) has been linked to a 22% increase in the development of diabetes.

Not only does it lead to diabetes, consuming a high amount of animal protein has saturated fat, which is linked to breast cancer, dementia, Alzheimer’s disease, and cognitive decline.

The good thing is that plant-based protein sources are pretty low in saturated fat, and it doesn’t boost the bad cholesterol (LDL) in the body.

7. It makes it difficult for you to maintain a healthy body weight

Someone has once accused me of talking against animal products because I am selfish, and I wanted everyone in the world to be downright skinny; I laughed my heart out that day. It was the coolest joke of the century, that’s why I laughed. (I should actually write about some of the wackiest things I have heard as a coach)

A plant-based diet helps you to maintain an healthy body weight, and a healthy body weight can mean a whole lot of things to different people, but if you want a healthy BMI you may want to drop meat from your diet. This is because meat eaters non-meat eaters are three times slimmer than vegans; non-meat eaters are also nine times slimmer (and healthier) than vegetarians.

Non-meat eaters are usually 10 to 20 pounds lighter in weight when compared to adult meat eaters. Non-meat eaters have better metabolic rate than meat eaters.

8. Eating meat puts you at a very high risk of food borne illnesses

According to the USDA (the US Department of Agriculture), it has been detected that about 70% of food poisoning has been linked to the contamination found in animal flesh. This means that food borne diseases such as E. coli, Campylobacter and Salmonella have been the cause of over 325 thousand hospitalizations, 76 million illnesses and about 5 thousand death in the United States annually.

When you eat meat, you are at a higher risk of food poisoning. This is because animal produce are often infected with fecal contamination during the slaughter process or during processing.

One of the animal produce with the highest fecal contamination is chicken. According to a report posted by Consumer Report, it was stated that 97% of the raw chicken found in supermarkets all across the US has been contaminated with bacteria that can make the consumer fall ill after eating it.

This means if you eliminate meat from your diet, you will reduce your risk of food poisoning and you will also reduce the level of your exposure to the active bacteria in this case.

9. Meats comes with lots of hormones in them

The world is moving at a fast pace and humans tend to fast track everything they have within their control; this also includes the growth of animals as the cattle industry fills them with lots of hormones. This helps them to grow up pretty quick (which is anti-nature because it isn’t natural).

With the low rates of naturally occurring hormones found in meat, many scientists are worried about the rate at which cows are infused with artificial hormones that are put into cows as it affects human health (for those who eat them).

Even if you consume hormone-free meat, it doesn’t mean that you aren’t going to consume clean meat as many organic animals are also infused with naturally-occurring sex hormones which are progesterone, estrogen and testosterone and they are present in the meat of the animals even after they are slaughtered. Once you eat these animals, you will also ingest these hormones as well.

10. It makes your body build resistance to antibiotics

Many farms have become breeding grounds for antibiotic resistant bacteria which are also known as ‘supergerms’. This is because the antibiotics meant for the treatment of human illnesses are also used to aid the growth of such animals. This will in turn keep them alive although they are living in terrible conditions that would have killed them. This is how antibiotic-resistant bacteria.

More than 70% of the antibiotics used in the US annually is given to animals that are reared for food consumption. This means that if you eat meat, you face a higher risk of becoming antibiotic-resistant.

A drug known as Vancomycin which is usually referred to as the last defence when it comes to fighting deadly infections in the blood such as the staphylococcus bacteria is becoming out of date since the resistant strains have developed in the farm animals as it has been given to the animals to as a growth hormone.

Alternative proteins to meat

Many researchers, food producers, doctors and dieticians are searching for other alternative sources of protein especially plant based protein.

Many people are realising the importance of other alternative sources to meat due to adverse effect linked to the consumption of too much meat, the processing of meat as well as the influence of the environment on meat production.

This is why plant based protein substitute is better and the demand for the plant based protein is higher.

So how much protein do you need?

Most of us get the protein we need from food without protein in our diet. The necessary daily value for protein is 50 grams out of a 2,000 calorie diet.

Each person’s protein necessity depends based on each person’s body size, medical conditions and the level of the activity of each individual. An adult needs about 5 ½ ounces of protein daily.

You have many other options to choose from asides meat.

The dietary guideline for Americans suggests that you choose from a wide range of proteins, beans and peas, soy products seeds and unsalted nuts. If you don’t mind a bit of animal produce you can opt for eggs and low-fat milk in moderate quantity.

If you need high source of protein calories you should stick with smaller portions of such food; you can opt for ½ an ounce of nuts or 1 -2 tablespoons of peanut butter.

However, I will tell you what I tell all my clients and friends: it is better to replace your foods that have high solid fat content with foods that have low solid fat and calories. The fats you find in high fat dairy produce such as meat, cheese, eggs and poultry produce are regarded as solid fats while the fats you find in nuts, seeds and seafood are regarded as oils.

Chapter 5: Handling Cravings

This is why we need to pay attention to the foods we consume and the lifestyle we adopt. This goes a long way in ensuring that we meet our emotional and physical needs are met.

Below are different food cravings and how to handle them

1. Junk food cravings

Junk food cravings are cravings for processed foods or foods with high calorie content. This is a norm in the Western countries. This is what people like Suzanne and other people experience: it’s the desire for ice cream, cakes, soda, candy and potato chips. The thing is many people in the Western world grew up with junk foods at our disposal and we didn’t have any notion like there was something wrong with it.

These foods are pretty high in calories, oils, they have high sodium content, refined sugars and flavour enhancers. This over-excites the taste buds and it will want to maintain the momentum of that excitement. This means plant based foods will taste bland and you can be sure that it wouldn’t appeal to you. Once you begin, you lose control and want these kinds of food and nothing else.

Some organizations have been reported to get scientists to work on the taste of their junk foods so that it becomes so addictive that you never want to go a day without it. (Can you imagine?)

How do you overcome the junk food craving when you transition to whole plant based diet?

Take out all junk from your house: your house needs to be safe enough for you. If you are out of your house for the better and longer part of the day, I’m sure you will be flooded with images of food from different ads and fast foods that you can almost swear calls out to you.

• This is why your house must be a safe haven.

You shouldn’t go out and be tempted and come in to the same thing. You need to give yourself a fighting chance to stick with plant based diet so remove the foods.

I did something silly once, when I began to stick with plant based diet. I hadn’t had anything out of a plant based meal and so I bought fries for a friend who was coming over. She told me she couldn’t make it and I didn’t thrash it immediately. One day I was bored and I ate it all.

• Fill your house with fruits and veggies

One thing that has helped and is still helping me is fruits and veggies. I keep fresh and colourful fruits on my countertop. Whenever I feel any craving, I can easily reach out to it and take one or a few pieces of coloured fruits. I settle with it and enjoy it.

I know it isn’t easy but after a while it will no longer taste bland and you will enjoy the taste. After going for fruits consistently, your taste buds will adjust to it and use it in place of natural sugar.

Fruits can also help you prevent dehydration; dehydration can lead to cravings so you can help yourself with fruits that are rich in water such as berries, apples, grapes, water melons or mangoes. If you have very stubborn cravings you can opt for fruits that have lesser water content such as dates, bananas, raisins and other dried fruits.

• Your motive is important

When the reason for choosing a plant based diet becomes clear, it will be easier for you to stick with the diet no matter the cost. How will choosing a plant based diet help you? How will it improve your health? How will it help and influence your loved ones and friends?

Sometimes you can be energetic and determined about what you want to do but there will be times when you wouldn’t be willing to go on. It is your motive or reasons that will spur you on.

This is why you should write them out and place them in a place where it will remind you of what to do when you’re craving. I used sticky notes and placed them by my bed side, my mirror, my countertop and my refrigerator.

You can’t allow your cravings get the best out of you. Your life is important and so is every step you take along the way. The first step you took is as important as the continuous steps you take.

There’s no one that can help you choose healthy foods except you decide to go for it and take the responsibility of eating right upon yourself.

Take the time to review your list and the reason why you continue. If you are doing it to lose weight, constantly check your weight and write out your new weight as well as the weight you’re targeting. You’ll see that it will be helpful.

2. Dairy Cravings

Many people have a challenge (or a battle) when it comes to giving up dairy. Personally it was a war for me. Something stubborn in me just wanted eggs and milk and I felt like dipping my hands into myself to deal with whomever or whatever was doing that.

Dairy cravings can be pretty challenging because dairy foods contain a substance known as casomorphin. Casomorphin has also been known to be highly addictive. For us as human beings, casomorphin works as a soft opiate which also triggers the same brain receptors that heroin or morphine would also trigger.

You may wonder how you will get the good nutrients such as calcium if you give it up. Luckily, you can get calcium from a whole lot of other plant sources! Good veggies such as arugula, collards and kale are great when it comes to calcium as they have high calcium content.

Other foods sources such as legumes (beans) fruits and some seeds are excellent calcium sources.

If you are having a challenge with controlling your dairy cravings, here are a few things you can do that can help you control the cravings.

• Knowledge is power

The first thing you need to do is to get all the important information you need about dairy produce. The thing is knowledge is power and so you should know what brings about milk or cheese. Cows are mammals and they have a gestation period.

After they birth their young they will produce milk. The calf (baby cow) is weaned from its mother by being formula fed and then the milk can be extracted from its mother for human consumption. The female calves are grown and nurtured for breeding and milk production just as it was done to their mothers. The male calves are nurtured for meat production.

If the cow is no longer fit for milk production it is discarded, sold and slaughtered to be meat for humans to consume.

By choosing a plant based diet, we discourage and reduce these practices. We can do this with no feeling of guilt; plus we know there are more disadvantages in the consumption of meat than advantages. Any nutritional value we desire from the meat of cow can be gotten from any other healthy plant source.

• Opt for plant based alternatives

What many people don’t understand when trying to stick with a plant based diet regimen is that the first and best way to get over a craving is total avoidance; there is no better way than to stay away from the food. The longer you stay away from dairy produce, the stronger resistance you will be able to build against it.

I feel it is much easier to stay away from dairy produce as different companies have been able to come up with delicious and nutritious plant based alternatives. There are plant based cheeses, pizzas, ice creams, milks that come with different flavours. You wouldn’t even realize that you aren’t taking dairy produce!

Plus you can get yourself a good cookbook and make something healthy, nutritious and pocket friendly. This way you’re sure of what you’re doing.

You can simply whip up oat milk, flax or almond and add it to your morning cereal. You can also blend some cashew nacho cheese for your next party.

Don’t stop at breakfast: you can add some nutritional yeast to your vegetable chilli or popcorn and you will still have yourself nutritious and dairy free popcorn.

In subsequent chapters, I’ll be telling you about the different snacks and foods you can create to get your delicious mouth-watering meals and snacks.

• Dealing with your egg cravings

Eggs are great! We bake with them, fry with them, cook them, poach them, scramble them, make omelettes and use them in various ways. We know of how much science and research has told us of their many benefits in breakfasts.

If you’ve eaten eggs since you were a baby you may think it is impossible for you to give up eggs when you’re much older. That’s not true; your body may only be reacting to the fact that you’re not taking in as much calories as you used to or you’re simple conscious of the fact that you’re not eating eggs.

Don’t buy the idea that you can’t live a healthy life without eggs. It’s simply not true. But if you have egg cravings here are a few ideas to help you:

• Give your body the calorie it requires

When you don’t take in enough calories, it will easy for to crave for eggs because they are naturally filling and they are high in fat in calories. There are a wide range of plant foods that are dense in calories. They are legumes, beans, seeds and nuts.

There are calorie calculators online to help you check the amount of calories you consume.

• Take enough whole food fats

Don’t be scared when you hear the word fat; they are essential parts of our diet that we need to keep us healthy. (I’m talking about good fats) The best kind of fat that you can consume can be found in whole plant foods such as chia seeds, avocado, flax seeds, hemp, almonds, walnuts and so many others.

You need to focus on eating fat in its whole form and not oils. Oils are usually high in calories and they lack important nutrients such as fibre which you get in whole plant based meals.

• Opt for egg alternatives

There are many plant based egg alternatives to eggs in the market, grocery stores and supermarkets. Many companies are working on their egg alternatives and improving on it every year. This way you can be sure that you’ll never miss eggs.

• You can make tofu scrambles

When I transitioned into plant based diet, I didn’t know how I was going to live without scrambled eggs. It was a big challenge until I found out about the magical (for me) tofu scrambles.

We’ll talk about recipes in subsequent chapters (I’m excited about it)

3. How to get over your meat cravings

If you’re thinking of foods with concentrated calories then you must be thinking of meat. The fact that there is something to chew and it absorbs a lot of spices when it is cooked makes meat a blessing from the universe to many people.

Meat has many nutrients but these same nutrients can be gotten from plant based foods and supplements. There are many disadvantages attached to taking meat (as I explained above) but it isn’t found in plant based diet. So why don’t you opt for plant supplements for your meat?

As luck would have it, the spices, herbs and other plant based supplements that are used to make meat mouth-watering can also be used to for meat supplements for your plant based meals. This means you wouldn’t miss anything.

P.S. you can cook your meat replacements to taste just like plants.

Here are a few things you can do to get over your meat cravings.

• Take in the right amount of calories

Animal produce are higher in calories so don’t cut out the calories from your food completely; consume the right amount of calories by eating the right amount of nutritious and balance plant based meals and it will reduce the meat cravings significantly.

Go for foods such as legumes, nuts, seeds, beans and some fruits are high in calories so you can opt for them.

• Try out plant based meat substitutes

We have a wide range of delicious meat substitutes you can choose from. Try out products from Gardein, Tofurky, Beyond meat and many others.

4. Sugar cravings

These days we have sugar in the processed form in many ways. From sweet corn to bread, to canned foods, drinks, salad dressings, you can be sure that you find sugar in so many foods. There are some bottled waters that have sugar in them.

According to statistics, an 8 year old child in the Western country has had more sugar than a man who went to the world war. Reports have also discovered that an average American has consumed more than 150 pounds of sugar every year. That’s just crazy!

Refined sugars have been linked to an increase in the risk of cardiovascular diseases. They are pretty addictive and they can be very difficult to give up because they stimulate the taste buds. When you reduce the amount of sugar you consume, you taste buds will still demand for it so you need to give your taste buds something soothing (you can get this from fruits and veggies).

Studies and different research has shown that you can get sugars from whole plant foods such as fruits. This means that you can be sure that there wouldn’t be adverse effect in this case (unlike when you take refined sugar).

Here are a few things you can do to curb the sugar cravings;

• Say no to processed sugar

Don’t give room to any form of sugar. Don’t leave them in your kitchen cabinet or anywhere in the house. I know of clients that ate cubes of sugar when they had cravings. Take it away from your house, work space and environment.

• Stay hydrated

In conclusion, you need to always stay hydrated by drinking water always. One thing that water does is that it flushes your taste buds so it doesn’t make it easy for you to crave the last thing you ate. You can add a slice of lemon to your water to give it flavor.

Chapter 6: Breakfast Recipe

• Flaxseed Pancakes

Serves: 1

Time: 15 Minutes

Calories: 309

Protein: 13.4 Grams

Fat: 27.1 Grams

Carbs: 5 Grams

Ingredients:

• 3 Tablespoons Water
• 2 Tablespoons Flaxseeds
• Pinch Sea Salt
• 1 ½ Tablespoons Coconut Oil
• ½ Scoop Vanilla Vegan Powder
• ¼ Teaspoon Baking Powder

Directions:

1. Mix a tablespoon of flaxseeds with water, and then mix in your oil.
2. Mix your baking powder, protein powder, flax seed and salt together in a bowl.
3. Heat a nonstick pan over medium heat containing ingredients.
4. Scoop batter into your pan, cooking for five minutes. Flip cooking for two minutes on the other side. Repeat until you’ve finished all your batter.

Interesting Facts: Flaxseeds: These guys are awesome add-ins to most plant-based meals since they can be ground up and added to things such as cookies, muffins, bread, cereal, oatmeal, and smoothies. They are packed with B vitamins, zinc, magnesium, and protein. Bonus: They aid in digestion and assist with suppressing appetite, which aids in weight loss!

• Coconut & Strawberry Bars

Serves: 2

Time: 4 Hours 10 Minutes

Calories: 294

Protein: 3 Grams

Fat: 28 Grams

Carbs: 4 Grams

Ingredients:

• 1 Tablespoon Coconut Oil
• 1 Cup Strawberries, Chopped
• 16 Ounces Coconut Butter, Melted
• 1 Teaspoon Stevia
• ¼ Cup Coconut Flakes, Unsweetened

Directions:

1. Mix your stevia, oil, and butter together, transferring it to a prepared baking dish.
2. Add your strawberries and coconut, and then refrigerate for four hours. Chop into bars.

Interesting Facts: Coconut Oil: Coconut oil is full of healthy fats that are absorbed easily in the human body. It is a go-to when it comes to Vegan cooking since it is a great substitute for butter and vegetable oils. It can also be used topically, in treating hair and skin. Bonus: Contains fatty acids that aid in weight loss. Double Bonus: Strengthens the immune system.

• Green Mango Smoothie

Serves: 1

Time: 5 Minutes

Calories: 417

Protein: 7.2 Grams

Fat: 2.8 Grams

Carbs: 102.8 Grams

Ingredients:

• 2 Cups Spinach
• 1-2 Cups Coconut Water
• 2 Mangos, Ripe, Peeled & Diced

Directions:

1. Blend everything together until smooth.

Interesting Facts: Mangos contain 50% of the daily Vitamin C you should consume which aid in bone and immune health.

• Avocado Breakfast Bowl

Serves: 1

Time: 5 Minutes

Calories: 562

Protein: 8 Grams

Fat: 52 Grams

Carbs: 7 Grams

Ingredients:

• 2 Tablespoons Tahini
• 1 Carrot, Shredded
• 1 Avocado, Halved & Pit Removed

Sauce:

• Sea Salt to Taste
• ¼ Cup Olive Oil
• 1 Teaspoon Ginger, Fresh & Grated
• 1 Tablespoon Poppy Seeds
• ¼ Cup Lemon Juice

Directions:

1. Mix all other ingredients together.
2. Drizzle your sauce over your bowl before serving.

Interesting Facts: Avocado Oil: Avocados themselves are ranked within the top five of the healthiest foods on the planet, so you know that the oil that is produced from them is too. It is loaded with healthy fats and essential fatty acids. Like race bran oil it is perfect to cook with as well! Bonus: Helps in the prevention of diabetes and lowers cholesterol levels.

• Fruity Oatmeal

Serves: 2

Time: 25 Minutes

Calories: 230

Protein: 4.6 Grams

Fat: 5.6 Grams

Carbs: 43.8 Grams

Ingredients:

• ½ Cup Apple Juice, Fresh & Frozen
• ½ Cup Oatmeal
• ½ Cup Water
• 3 Prunes, Diced
• 1 Apple, Small & Diced
• 4 Pecans, Diced
• 3 Apricots, Dehydrated, Dried & Diced
• ¼ Teaspoon Cinnamon

Directions:

1. Start by getting out a small saucepan and mix together your apple juice and water, bringing the mixture to a boil.
2. Add a half a cup of oatmeal, cooking for a minute. Add in your pecans, cinnamon and fruit pieces. Make sure to stir. Add in your fruit when your oatmeal is nearly cool.

Interesting Facts: This spice is an absolute powerhouse and is considered one of the healthiest, beneficial spices on the plant. It’s widely known for its medicinal properties. This spice is loaded with powerful antioxidants and is popular for its anti-inflammatory properties. It can reduce heart disease and lower blood sugar levels.

• Kiwi Slushie

Serves: 2

Time: 5 Minutes

Calories: 42.1

Protein: 0.8 Grams

Fat: 0.4 Grams

Carbs: 10.1 Grams

Ingredients:

• 18 Chocolate Tea Ice Cubes
• 1 Cup Vanilla Rice Milk
• 2 Ripe Kiwi Fruits, Sliced & Frozen

Directions:

1. Blend everything together until smooth.

Interesting Facts: This tart fruit is loaded with Vitamins E and C, along with many types of antioxidants. They are loaded with fiber and have a low-calorie count, which makes them a guilt-free snack. Bonus: Promote eye health. Double Bonus: Lowers the chances of cancer. Triple Bonus: Aids in weight loss!

• Vegetable Hash

Serves: 4

Time: 35 Minutes

Calories: 273

Protein: 9 Grams

Fat: 11 Grams

Carbs: 39 Grams

Ingredients:

• 1 Tablespoon Sage Leaves, Chopped
• 1 Bell Pepper, Diced
• 3 Cloves Garlic, Minced
• 1 Onion, Diced
• 3 Tablespoons Olive Oil
• 3 Red Potatoes, Diced
• 15 Ounces Black Beans, Canned
• 1 Tablespoon Parsley, Chopped
• 2 Cups Swiss Chard, Chopped
• Sea Salt & Black Pepper to Taste

Directions:

1. Start by cooking your potato, garlic and onion in a skillet with your oil. This will take twenty minutes.
2. Add in your Swiss chard and beans, cooking for three more minutes.
3. Season

Interesting Facts: Potatoes are a great starchy source of potassium and protein. They are pretty inexpensive if you are one that is watching their budget. Bonus: Very heart healthy!

• Spicy Hash Browns

Serves: 5

Time: 45 Minutes

Calories: 227

Protein: 3.9 Grams

Fat: 5.7 Grams

Carbs: 41.3 Grams

Ingredients:

• 1 Teaspoon Paprika
• ¼ Teaspoon Red Pepper
• ¾ Teaspoon Chili Powder
• 2 Tablespoons Olive Oil
• 6 ½ Cups Potatoes, Diced
• Sea Salt & Black Pepper to Taste

Directions:

1. Start by heating you oven to 400, and then get out a large bowl.
2. Mix together your olive oil, chili powder, red peppers, salt, black pepper, and paprika. Stir well.
3. Coat your potatoes in the mixture, and then arrange your potatoes on a baking sheet in a single layer
4. Bake for about thirty minutes.

Interesting Facts: Potatoes are a great starchy source of potassium and protein. They are pretty inexpensive if you are one that is watching their budget. Bonus: Very heart healthy!

• Berry & Cauliflower Smoothie

Serves: 2

Time: 10 Minutes

Calories: 149

Protein: 3 Grams

Fat: 3 Grams

Carbs: 29 Grams

Ingredients:

• 1 Cup Riced Cauliflower, Frozen
• 1 Cup Banana, Sliced & Frozen
• ½ Cup Mixed Berries, Frozen
• 2 Cups Almond Milk, Unsweetened
• 2 Teaspoons Maple syrup, Pure & Optional

Directions:

1. Blend until mixed well.

Interesting Facts: This vegetable is an extremely high source of vitamin A, vitamin B1, B2 and B3. It has even been said that it can be used as a stress reliever!

• Flaxseed Porridge

Serves: 2

Time: 15 Minutes

Calories: 405

Protein: 10 Grams

Fat: 34 Grams

Carbs: 12 Grams

Ingredients:

• 1 Cup Almond Milk
• 1 Teaspoon Cinnamon
• ¼ Cup Coconut Flour
• ¼ Cup Ground Flaxseed
• 10 Drops Stevia
• 1 Teaspoon Vanilla Extract, Pure
• Pinch Sea Salt
• 1 Ounces Coconut, Shaved for Garnish
• 2 Ounces Blueberries for Garnish
• 2 Tablespoons Almond Butter for Garnish
• 2 Tablespoons Pumpkin Seeds for Garnish

Directions:

1. Heat your almond milk in a saucepan using low heat, and whisk your coconut flour, salt, cinnamon and flaxseed together.
2. Add in your stevia and vanilla once it’s bubbling
3. Remove it from heat, mixing all of your ingredients together.
4. Garnish with blueberries, coconut, pumpkin seeds and almonds before serving.

Interesting Facts: Flaxseeds: These guys are awesome add-ins to most plant-based meals since they can be ground up and added to things such as cookies, muffins, bread, cereal, oatmeal, and smoothies. They are packed with B vitamins, zinc, magnesium, and protein. Bonus: They aid in digestion and assist with suppressing appetite, which aids in weight loss!

Chapter 7: Lunch Recipe

• Watercress & Blood Orange Salad

Serves: 4

Time: 10 Minutes

Calories: 94

Protein: 2 Grams

Fat: 5 Grams

Carbs: 13 Grams

Ingredients:

• 1 Tablespoon Hazelnuts, Toasted & Chopped
• 2 Blood Oranges (or Navel Oranges)
• 3 Cups watercress, Stems Removed
• 1/8 Teaspoon Sea Salt, Fine
• 1 Tablespoon Lemon Juice, Fresh
• 1 Tablespoon Honey, Raw
• 1 Tablespoon Water
• 2 Tablespoons Chives, Fresh

Directions:

1. Whisk your oil, honey, lemon juice, chives, salt and water together. Add in your watercress, tossing until it’s coated.
2. Arrange the mixture onto salad plates, and top with orange slices. Drizzle with remaining liquid, and sprinkle with hazelnuts.

Interesting Facts: Lemons are popularly known as harboring loads of Vitamin C, but are also excellent sources of folate, fiber, and antioxidants. Bonus: Helps lower cholesterol. Double Bonus: Reduces risk of cancer and high blood pressure.

• Lentil Potato Salad

Serves: 2

Time: 35 Minutes

Calories: 400

Protein: 7 Grams

Fat: 26 Grams

Carbs: 39 Grams

Ingredients:

• ½ Cup Beluga Lentils
• 8 Fingerling Potatoes
• 1 Cup Scallions, Sliced Thin
• ¼ Cup Cherry Tomatoes, Halved
• ¼ Cup Lemon Vinaigrette
• Sea Salt & Black Pepper to Taste

Directions:

1. Bring two cups of water to simmer in a pot, adding your lentils. Cook for twenty to twenty-five minutes, and then drain. Your lentils should be tender.
2. Reduce to a simmer, cooking for fifteen minutes, and then drain. Halve your potatoes once they’re cool enough to touch.
3. Put your lentils on a serving plate, and then top with scallions, potatoes and tomatoes. Drizzle with your vinaigrette, and season with salt and pepper.

Interesting Facts: Lemons are popularly known as harboring loads of Vitamin C, but are also excellent sources of folate, fiber, and antioxidants. Bonus: Helps lower cholesterol. Double Bonus: Reduces risk of cancer and high blood pressure.

• Red Pepper & Broccoli Salad

Serves: 2

Time: 15 Minutes

Calories: 185

Protein: 4 Grams

Fat: 14 Grams

Carbs: 8 Grams

Ingredients:

• Ounces Lettuce Salad Mix
• 1 Head Broccoli, Chopped into Florets
• 1 Red Pepper, Seeded & Chopped

Dressing:

• 3 Tablespoons White Wine Vinegar
• 1 Teaspoon Dijon Mustard
• 1 Clove Garlic, Peeled & Chopped Fine
• ½ Teaspoon Black Pepper
• ½ Teaspoon Sea Salt, Fine
• 2 Tablespoons Olive Oil
• 1 Tablespoon Parsley, Chopped

Directions:

1. In boiling water, drain the broccoli it on a paper towel.
2. Whisk together all dressing ingredients.
3. Toss ingredients together before serving.

Interesting Facts: This oil is a main source of dietary fat in a variety of diets. It contains many vitamins and minerals that play a part in reducing the risk of stroke and lowers cholesterol and high blood pressure and can also aid in weight loss. It is best consumed cold, as when it is heated it can lose some of its nutritive properties (although it is still great to cook with – extra virgin is best), many recommend taking a shot of cold oil olive daily! Bonus: if you don’t like the taste or texture add a shot to your smoothie.

• Parsley Salad

Serves: 8

Time: 30 Minutes

Calories: 165.2

Protein: 3.8 Grams

Fat: 9.1 Grams

Carbs: 20.1 Grams

Ingredients:

• 3 Lemons, Juiced
• 150 Grams Flat Lea Parsley, Chopped Fine
• 1 Cup Boiled Water
• 5 Tablespoons Olive Oil
• Sea Salt & Black Pepper to Taste
• 6 Green Onions, Chopped Fine
• 1 Cup Bulgur
• 4 Tomatoes, Chopped Fine

Directions:

1. Add your Bulgur to your water, and mix well. Put a towel on top of it to steam it. Keep it to the side, and then chop your spring onions, tomatoes and parsley. Put them in your salad bowl.
2. Pour your juice into the mixture, and then add in your olive oil, salt and pepper.
3. Put this mixture over your bulgur to serve.

Interesting Facts: This oil is a main source of dietary fat in a variety of diets. It contains many vitamins and minerals that play a part in reducing the risk of stroke and lowers cholesterol and high blood pressure and can also aid in weight loss. It is best consumed cold, as when it is heated it can lose some of its nutritive properties (although it is still great to cook with – extra virgin is best), many recommend taking a shot of cold oil olive daily! Bonus: if you don’t like the taste or texture add a shot to your smoothie.

• Mac & “Cheese”

Serves: 6

Time: 40 Minutes

Calories: 848

Protein: 70 Grams

Fat: 8.4 Grams

Carbs: 140.1 Grams

Ingredients:

• Milk Substitute
• 16 Ounces Elbow Macaroni, Whole Wheat
• 16 Ounces Vegan Mayonnaise
• 3 Cups Nutritional Yeast
• Whole Wheat Bread Crumbs
• Sea Salt & Black Pepper to Taste

Directions:

1. Make your noodles as the package instructs. Drain them, and then add in your ingredients, and mix well.
2. Add in your milk substitute, stirring until creamy.
3. Pour your ingredients into a baking dish and then sprinkle your bread crumbs on top.
4. Bake until it’s golden brown, which will take about a half hour.

Interesting Facts: A classic staple, whole wheat is incredibly beneficial to your health. Be sure to steer clear of multigrain, however, and go for the stuff marked 100% whole grain to make sure you are getting exactly what you need!

• Avocado & Radish Salad

Serves: 2

Time: 10 Minutes

Calories: 223

Protein: 3 Grams

Fat: 19 Grams

Carbs: 10 Grams

Ingredients:

• 1 Avocado, Sliced
• 6 Radishes, Sliced
• 2 Tomatoes, Sliced
• 1 Lettuce Head, Leaves Separated
• ½ Red Onion, Peeled & Sliced

Dressing:

• ½ Cup Olive Oil
• ¼ Cup Lime Juice, Fresh
• ¼ Cup Apple Cider Vinegar
• 3 Cloves Garlic, Chopped Fine
• Sea Salt & Black Pepper to Taste

Directions:

1. Spread your lettuce leaves on a platter, and then layer with your onion, tomatoes, avocado and radishes.
2. Whisk your dressing ingredients together before drizzling it over your salad.

Interesting Facts: Avocados themselves are ranked within the top five of the healthiest foods on the planet, so you know that the oil that is produced from them is too. It is loaded with healthy fats and essential fatty acids. Like race bran oil it is perfect to cook with as well! Bonus: Helps in the prevention of diabetes and lowers cholesterol levels.

• Butter Bean Hummus

Serves: 4

Time: 5 Minutes

Calories: 150

Protein: 8 Grams

Fat: 4 Grams

Carbs: 23 Grams

Ingredients:

• 1 Can Butter Beans, Drained & Rinsed
• 4 Sprigs Parsley, Minced
• 1 Tablespoon Olive Oil
• ½ Lemon, Juiced
• 2 Cloves Garlic, Minced
• Sea Salt to Taste

Directions:

1. Blend and serve as a dip with fresh vegetables.

Interesting Facts: This oil is a main source of dietary fat in a variety of diets. It contains many vitamins and minerals that play a part in reducing the risk of stroke and lowers cholesterol and high blood pressure and can also aid in weight loss. It is best consumed cold, as when it is heated it can lose some of its nutritive properties (although it is still great to cook with – extra virgin is best), many recommend taking a shot of cold oil olive daily! Bonus: if you don’t like the taste or texture add a shot to your smoothie.

• Edamame Salad

Serves: 1

Time: 15 Minutes

Calories: 299

Protein: 20 Grams

Fat: 9 Grams

Carbs: 38 Grams

Ingredients:

• ¼ Cup Red Onion, Chopped
• 1 Cup Corn Kernels, Fresh
• 1 Cup Edamame Beans, Shelled & Thawed
• 1 Red Bell Pepper, Chopped
• 2-3 Tablespoons Lime Juice, Fresh
• 5-6 Basil Leaves, Fresh & Sliced
• 5-6 Mint Leaves, Fresh & Sliced
• Sea Salt & Black Pepper to Taste

Directions:

1. Place everything into a Mason jar, and then seal the jar tightly. Shake well before serving.

Interesting Facts: Whole corn is a fantastic source of phosphorus, magnesium, and B vitamins. It also promotes healthy digestion and contains heart-healthy antioxidants. It is important to seek out organic corn in order to bypass all of the genetically modified product that is out on the market.

• Spinach & Orange Salad

Serves: 6

Time: 15 Minutes

Calories: 99

Protein: 2.5 Grams

Fat: 5 Grams

Carbs: 13.1 Grams

Ingredients:

• ¼ -1/3 Cup Vegan Dressing
• 3 Oranges, Medium, Peeled, Seeded & Sectioned
• ¾ lb. Spinach, Fresh & Torn
• 1 Red Onion, Medium, Sliced & Separated into Rings

Directions:

1. Toss everything together, and serve with dressing.

Interesting Facts: Spinach is one of the most superb green veggies out there. Each serving is packed with 3 grams of protein and is a highly encouraged component of the plant-based diet.

Olive & Fennel Salad

Serves: 3

Time: 5 Minutes

Calories: 331

Protein: 3 Grams

Fat: 29 Grams

Carbs: 15 Grams

Ingredients:

• 6 Tablespoons Olive Oil
• 3 Fennel Bulbs, Trimmed, Cored & Quartered
• 2 Tablespoons Parsley, Fresh & Chopped
• 1 Lemon, Juiced & Zested
• 12 Black Olives
• Sea Salt & Black Pepper to Taste

Directions:

1. Grease your baking dish, and then place your fennel in it. Make sure the cut side is up.
2. Mix your lemon zest, lemon juice, salt, pepper and oil, pouring it over your fennel.
3. Sprinkle your olives over it, and bake at 400.
4. Serve with parsley.

Interesting Facts: This oil is a main source of dietary fat in a variety of diets. It contains many vitamins and minerals that play a part in reducing the risk of stroke and lowers cholesterol and high blood pressure and can also aid in weight loss. It is best consumed cold, as when it is heated it can lose some of its nutritive properties (although it is still great to cook with – extra virgin is best), many recommend taking a shot of cold oil olive daily! Bonus: if you don’t like the taste or texture add a shot to your smoothie.

• Zucchini & Lemon Salad

Serves: 2

Time: 3 Hours 10 Minutes

Calories: 159

Protein: 3 Grams

Fat: 14 Grams

Net Carbs: 7 Grams

Ingredients:

• 1 Green Zucchini, Sliced into Rounds
• 1 Yellow Squash, Zucchini, Sliced into Rounds
• 1 Clove Garlic, Peeled & Chopped
• 2 Tablespoons Olive Oil
• 2 Tablespoons Basil, Fresh
• 1 Lemon, Juiced & Zested
• ¼ Cup Coconut Milk
• Sea Salt & Black Pepper to Taste

Directions:

1. Refrigerate all ingredients for three hours before serving.

Interesting Facts: Lemons are popularly known as harboring loads of Vitamin C, but are also excellent sources of folate, fiber, and antioxidants. Bonus: Helps lower cholesterol. Double Bonus: Reduces risk of cancer and high blood pressure.

Chapter 8: Dinner Recipe

• Sesame Bok Choy

Serves: 4

Time: 13 Minutes

Calories: 76

Protein: 4.4 Grams

Fat: 2.7 Grams

Carbs: 9.8 Grams

Ingredients:

• 1 Head Bok Choy
• 1 Teaspoon Canola Oil
• 1/3 Cup Green Onion, Chopped
• 1 Tablespoon Brown Sugar
• 1 ½ Tablespoon Soy Sauce, Light
• 1 Tablespoon Rice Wine
• ½ Teaspoon Ginger, Ground
• 1 Tablespoon Sesame Seeds

Directions:

1. Cut the stems and tops of your bok choy into one inch pieces.
2. Mix together all remaining ingredients in a bowl.
3. Add your bok choy, and top with your dressing.
4. Fry until tender, which should take eight to ten minutes.

Interesting Facts: Sesame seeds can be easily added to crackers, bread, salads, and stir-fry meals. Bonus: Help in lowering cholesterol and high blood pressure. Double bonus: Help with asthma, arthritis, and migraines!

• Simple Chili

Serves: 4

Time: 30 Minutes

Calories: 160

Protein: 8 Grams

Fat: 3 Grams

Carbs: 29 Grams

Ingredients:

• 1 Onion, Diced
• 1 Teaspoon Olive Oil
• 3 Cloves Garlic, Minced
• 28 Ounces Tomatoes, Canned
• ¼ Cup Tomato Paste
• 14 Ounces Kidney Beans, Canned, Rinsed & Dried
• 2-3 Teaspoons Chili Powder
• ¼ Cup Cilantro, Fresh (or Parsley)
• ¼ Teaspoon Sea Salt, Fine

Directions:

1. Get out a pot, and sauté your onion and garlic in your oil at the bottom cook for five minutes. Add in your tomato paste, tomatoes, beans, and chili powder. Season with salt.
2. Allow it to simmer for ten to twenty minutes.
3. Garnish with cilantro or parsley to serve.

Interesting Facts: Kidney beans are packed with Vitamin B6, potassium, folate, and fiber. Every serving has 7.6 grams of protein. They can easily be used to make yummy veggie burgers, vegan brownies or a killer vegan Mexican meal!

• Cauliflower Rice Tabbouleh

Serves: 4

Time: 20 Minutes

Calories: 220

Protein: 7 Grams

Fat: 15 Grams

Carbs: 20 Grams

Ingredients:

• 4 Cups Cauliflower Rice
• 1 ½ Cups Cherry Tomatoes, Quartered
• 3-4 Tablespoons Olive Oil
• 1 Cup Parsley, Fresh & Chopped
• 1 Cup Mint, Fresh & Chopped
• 1 Cup Snap Peas, Sliced Thin
• 1 Small Cucumber, Cut into ¼ Inch Pieces
• ¼ Cup Scallions, Sliced Thin
• 3-4 Tablespoons Lemon Juice, Fresh
• 1 Teaspoon Sea Salt, Fine
• ½ Teaspoon Black Pepper

Directions:

1. Get out a bowl and combine your cauliflower rice, tomatoes, mint, parsley, cucumbers, scallions and snap peas together. Toss until combined.
2. Add your olive oil and lemon juice before tossing again. Season with salt and pepper.

Interesting Facts: Cauliflower:  This vegetable is an extremely high source of vitamin A, vitamin B1, B2 and B3.

• Grilled Eggplant Steaks

Serves: 6

Time: 35 Minutes

Calories: 86

Protein: 8 Grams

Fat: 7 Grams

Carbs: 12 Grams

Ingredients:

• 4 Roma Tomatoes, Diced
• 8 Ounces Feta, Diced
• 2 Eggplants
• 1 Tablespoon Olive Oil
• 1 Cup Parsley, Chopped
• 1 Cucumber, Diced
• Sea Salt & Black Pepper to Taste

Directions:

1. Slice your eggplants into three thick steaks, and then drizzle with oil. Season then grill for four minutes per side in a pan.
2. Top with the remaining ingredients.

Interesting Facts: Eggplant has a variety of vital vitamins and minerals within it’s compound. It is high in folic acid, vitamin C, manganese and vitamin K. It aids weight lose and cognitive function. Eggplant is a great meat replacement in a lasagna!

• Ratatouille

Serves: 10

Time: 1 Hour 15 Minutes

Calories: 90

Protein: 3 Grams

Fat: 25 Grams

Carbs: 13 Grams

Ingredients:

• 2 Tablespoons Olive Oil
• 2 Eggplants, Peeled & Cubed
• 8 Zucchini, Chopped
• 4 Tomatoes, Chopped
• ¼ Cup Basil, Chopped
• 4 Thyme Sprigs
• 2 Yellow Onions, Diced
• 3 Cloves Garlic, Minced
• 3 Bell Peppers, Chopped
• 1 Bay Leaf
• Sea Salt to Taste

Directions:

1. Salt your eggplant and leave it in a strainer.
2. Heat a teaspoon of oil in a Dutch oven, cooking your onions for ten minutes. Season with salt.
3. Mix your peppers in, cooking for five more minutes.
4. Place this mixture in a bowl.
5. Heat your oil and sauté zucchini, sprinkling with salt. Cook for five minutes, and place it in the same bowl.
6. Rinse your eggplant, squeezing the water out, and heat another two teaspoons of oil in your Dutch oven. Cook your eggplant for ten minutes, placing it in your vegetable bowl.
7. Heat the remaining oil and cook your garlic. Add in your tomatoes, thyme sprigs and bay leaves to deglaze the bottom.
8. Toss your vegetables back in, and then bring it to a simmer.
9. Simmer for forty-five minutes, and make sure to stir. Discard your thyme and bay leaf. Mix in your basil and serve warm.

Interesting Facts: Eggplant has a variety of vital vitamins and minerals within it’s compound. It is high in folic acid, vitamin C, manganese and vitamin K. It aids weight lose and cognitive function. Eggplant is a great meat replacement in a lasagna!

• Fried Pineapple Rice

Serves: 6

Time: 30 Minutes

Calories: 179

Protein: 3 Grams

Fat: 4.4 Grams

Carbs: 32.6 Grams

Ingredients:

• 2-3 Cups Brown Rice, Cooked & Cooled
• 1 Tablespoon Sesame Oil
• 2 Tablespoons Raisins (Optional)
• 1 Onion, Small & Chopped
• ½ -3/4 Cup Pineapple, Chopped
• 1 Tablespoon Soy Sauce (Or Braggs Liquid Amino)
• ½ Teaspoon Turmeric
• 1 Tomato, Chopped
• 1 Teaspoon Curry Powder
• 2 Tablespoons Cilantro, Fresh & Chopped
• Sea Salt & Black Pepper to Taste

Directions:

1. Start by getting out a sauce pan, and then add your sesame oil to the pan. Sauté your onions until they turn translucent.
2. Add in your cooked rice, soy sauce, pineapple, curry powder and turmeric.
3. Mix well and cook for eight to ten minutes.
4. Serve with cilantro, and season with salt and pepper.

Interesting Facts: Pineapple: This juicy and delicious fruit can be devoured in an array of ways, which means it is a good item to incorporate into meals. Bonus: Since pineapples are full of anti-inflammatory nutrients, they aid in reducing stroke and heart attacks. Double Bonus: Pineapples have also been known to increase fertility!

• Tomato Gazpacho

Serves: 6

Time: 2 Hours 25 Minutes

Calories: 181

Protein: 3 Grams

Fat: 14 Grams

Carbs: 14 Grams

Ingredients:

• 2 Tablespoons + 1 Teaspoon Red Wine Vinegar, Divided
• ½ Teaspoon Pepper
• 1 Teaspoon Sea Salt
• 1 Avocado,
• ¼ Cup Basil, Fresh & Chopped
• 3 Tablespoons + 2 Teaspoons Olive Oil, Divided
• 1 Clove Garlic, crushed
• 1 Red Bell Pepper, Sliced & Seeded
• 1 Cucumber, Chunked
• 2 ½ lbs. Large Tomatoes, Cored & Chopped

Directions:

1. Place half of your cucumber, bell pepper, and ¼ cup of each tomatoes in a bowl, covering. Set it in the fried.
2. Puree your remaining tomatoes, cucumber and bell pepper with garlic, three tablespoons oil, two tablespoons of vinegar, sea salt and black pepper into a blender, blending until smooth. Transfer it to a bowl, and chill for two hours.
3. Chop the avocado, adding it to your chopped vegetables, adding your remaining oil, vinegar, salt, pepper and basil.
4. Ladle your tomato puree mixture into bowls, and serve with chopped vegetables as a salad.

Interesting Facts: Avocados themselves are ranked within the top five of the healthiest foods on the planet, so you know that the oil that is produced from them is too. It is loaded with healthy fats and essential fatty acids. Like race bran oil it is perfect to cook with as well! Bonus: Helps in the prevention of diabetes and lowers cholesterol levels.

• Black Bean Burgers

Serves: 6

Time: 25 Minutes

Calories: 173

Protein: 7.3 Grams

Fat: 3.2 Grams

Carbs: 29.7 Grams

Ingredients:

• 1 Onion, Diced
• ½ Cup Corn Nibs
• 2 Cloves Garlic, Minced
• ½ Teaspoon Oregano, Dried
• ½ Cup Flour
• 1 Jalapeno Pepper, Small
• 2 Cups Black Beans, Mashed & Canned
• ¼ Cup Breadcrumbs (Vegan)
• 2 Teaspoons Parsley, Minced
• ¼ Teaspoon Cumin
• 1 Tablespoon Olive Oil
• 2 Teaspoons Chili Powder
• ½ Red Pepper, Diced
• Sea Salt to Taste

Directions:

1. Set your flour on a plate, and then get out your garlic, onion, peppers and oregano, throwing it in a pan. Cook over medium-high heat, and then cook until the onions are translucent. Place the peppers in, and sauté until tender.
2. Cook for two minutes, and then set it to the side.
3. Use a potato masher to mash your black beans, and then stir in the vegetables, cumin, breadcrumbs, parsley, salt and chili powder, and then divide it into six patties.
4. Coat each side, and then cook until it’s fried on each side.

Interesting Facts: Potatoes are a great starchy source of potassium and protein. They are pretty inexpensive if you are one that is watching their budget. Bonus: Very heart healthy!

• Sushi Bowl

Serves: 1

Time: 40 Minutes

Calories: 467

Protein: 22 Grams

Fat: 20 Grams

Carbs: 56 Grams

Ingredients:

• ½ Cup Edamame Beans, Shelled & Fresh
• ¾ Cup Brown Rice, Cooked
• ½ Cup Spinach, Chopped
• ¼ Cup Bell Pepper, Sliced
• ¼ Cup Avocado, Sliced
• ¼ Cup Cilantro, Fresh & Chopped
• 1 Scallion, Chopped
• ¼ Nori Sheet
• 1-2 Tablespoons Tamari
• 1 Tablespoon Sesame Seeds, Optional

Directions:

1. Steam your edamame beans, and then assemble your edamame, rice, avocado, spinach, cilantro, scallions and bell pepper into a bowl.
2. Cut the nori into ribbons, sprinkling it on top, drizzling with tamari and sesame seeds before serving.

Interesting Facts: Avocados are known as miracle fruits in the world of Veganism. They are a true super-fruit and incredibly beneficial. They are one of the best things to eat if you are looking to incorporate more fatty acids in your diet. They are also loaded with 20 various minerals and vitamins. Plus, they are easy to incorporate into dishes all throughout the day!

• Tofu Poke

Serves: 4

Time: 30 Minutes

Calories: 262

Protein: 16 Grams

Fat: 15 Grams

Carbs: 19 Grams

Ingredients:

• ¾ Cup Scallions, Sliced Thin
• 1 ½ Tablespoons Mirin
• ¼ Cup Tamari
• 1 ½ Tablespoon Dark Sesame Oil, Toasted
• 1 Tablespoon Sesame Seeds, Toasted (Optional)
• 2 Teaspoons Ginger, fresh & Grated
• ½ Teaspoon Red Pepper, crushed
• 12 Ounces Extra Firm Tofu, Drained & Cut into ½ Inch Pieces
• 4 Cups Zucchini Noodles
• 2 Tablespoons Rice Vinegar
• 2 Cups Carrots, Shredded
• 2 Cups Pea Shoots
• ¼ Cup Basil, Fresh & Chopped
• ¼ Cup Peanuts, Toasted & Chopped (Optional)

Directions:

1. Wisk your tamari, mirin, sesame seeds, oil, ginger, red pepper, and scallion greens in a bowl. Set two tablespoons of this sauce aside, and add the tofu to the remaining sauce. Toss to coat.
2. Combine your vinegar and zucchini noodles in a bowl.
3. Divide it between four bowls, topping with tofu, carrots, and a tablespoon of basil and peanuts.
4. Drizzle with sauce before serving.

Interesting Facts: Sesame seeds can be easily added to crackers, bread, salads, and stir-fry meals. Bonus: Help in lowering cholesterol and high blood pressure. Double bonus: Help with asthma, arthritis, and migraines!

Conclusion

I hope this book provided you with creative ideas to prepare healthy meals. Its purpose was to lay down plant-based meal recipes clearly for you and your family. Now you can embark on a fun fitness journey together!

This will act as the perfect guide for cooking the kind of healthy and tasty recipes you dreamed of preparing. Whether it is a simple lunch or a fancy dinner, this book covered diverse vegan and vegetarian recipes to help you master the art of eating healthy.

Tasty food and weight loss are often difficult to imagine in a single breath, but the purpose of this book was to make that dream a reality. I hope you are better equipped to cook the food you have craved to prepare. Vegetarian diets can often be tricky because of the predominance of meat-based meals. The aim of writing this book was to simplify how to maintain healthy nutrient intake through vegetarian food consumption.

Weight loss cannot happen with exercise alone. A large part of how your body is structured is dependent upon what you consume. This second installation combined meal strategies that are perfect for aiding the calorie deficit you need to lose those extra pounds.

I hope you enjoyed reading this book.  I wish you good luck on your fitness journey! Eat healthy, stay fit!