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The Premise: A plant based diet can be defined as a way of eating that focuses on whole, clean, natural foods that have had no chemical processing or genetic modifications involved from the point of creation to delivery to your plate. The idea of a plant based diet comes from the fact that the earth is covered in plants that provide all living creatures with foods that keep us healthy and help our bodies defend against disease. The popularity of this style of eating is a result of the many health benefits that come with eating these nutrient-dense foods.
The diet consists mostly of vegetables, fruits, whole grains, beans, legumes, nuts, seeds and oils. This diet differs from the vegetarian and vegan diets in that it actually permits animal food products like meat, dairy, fish and eggs.
The portions of food from animal sources, however, is very small with most of required protein coming from plant sources. Animal products must also comply with the principle of eating foods that have had little to no chemical processing or treatment involved. Keep in mind, the plant-based diet can always be adjusted to include no meat at all. While the plant-based diet allows for small portions of meat each day, if you prefer to follow a strictly vegan plant-based diet, you're permitted to do so.
As you progress through this 30 day program, you will begin to understand these differences as well as the information needed to successfully follow and implement a plant-based diet. Get ready to experience all of the health-filled benefits!
What are the benefits?
Body Mass Index (BMI): Those who follow a plant-based diet are more likely to have a healthy BMI and are less likely to be overweight.
Risk of Chronic Disease: Plant-based diets reduce the risk for many chronic diseases, including heart disease, cancer, and diabetes. In fact, those who follow plant-based diets are more likely to have improved insulin sensitivity and lower cholesterol levels.
Toxic Load: Meat, dairy, and farm-raised fish may contain hormones, steroids, and other toxic residue from their feed and processing. These chemicals may disrupt hormones. Reducing the consumption of these foods and by eating organic produce, can help decrease your exposure to these toxins.
Money: Following a plant-based diet, you can save about $750 per year on grocery costs. In-season produce, whole grains and beans are some examples of foods that promote savings.
Animal Welfare: By eating organic, you are promoting better treatment to animals raised for consumption. By choosing meat from an organic farm, you are also choosing farm practices that meet the organic farm standards.
Longevity: The foods high in antioxidants like vitamin C and vitamin E assist in reducing oxidative stress in the body, which decreases disease risk and supports healthy aging. People who follow traditional diets focused on plant-based diets tend to live longer.
How the program works?
Each day you will be receiving meal suggestions that follow along the plant based diet guidelines. You can follow the recipes as suggested or you can choose a couple of recipes to prep for the whole week. You can also make this a completely no-meat program and just use the meatless recipes throughout the program. As you progress through the program, you will be exposed to information about what it means to eat clean, the role of protein, lists of powerhouse foods and what nutrients are important to watch out for. It is suggested that you apply this information as you shop, eat and evaluate your food. The Bonus Content which comes along with this plan contains quick access documents that will support the daily content. You can access the Bonus Content materials while logged into your app or on the web.
Many people who have not had much success on a plant-based diet do so because it stems from a lack of information. Beginning a new diet requires that you must do some research before starting. When you are not informed about what you are doing and why, it is a lot harder to reach success. Like anything though, once you get the hang of it, the diet will become a lot easier and soon enough you will start to see some physical and mental changes that will truly transform your life. Below are your guidelines for what to eat and what not to eat:
What to eat
Vegetables: Strong colors, cruciferous (broccoli and cauliflower), dark leafy greens
Fruits: berries, fruits containing fiber
Beans and Legumes
Nuts and Seeds
Small amounts of high quality meats: lean, grass fed, no growth hormones, locally/wild caught fish (if you wish to eat animal products)
Small amounts of grass fed, whole milk cheeses (if you wish to eat animal products)
What not to eat
Avoid processed foods (packaged, foods that have a long shelf life, sodas, sweetened teas)
Any GMO foods (Genetically Modified Organisms)
Any foods with unfamiliar chemicals and sugars as ingredients
Avoid Meats with added hormones and antibiotics
Alcoholic beverages that contain syrups and added flavors
Your plate might look something like this on the plant-based diet:
Get ready to experience the benefit of a healthier lifestyle with more plants!