Meal Plan Information
This is a vegan / strict vegetarian plant based whole foods meal plan so it does not include any food that comes from an animal such as meat, fish, eggs, dairy, and honey. You should take vitamin B-12 & Vitamin D2 supplements when following this meal plan. This could also be described as a vegan, vegetarian, high carb, high protein, low fat, whole food, plant based meal plan.
To prevent muscle loss get at least 42g of protein a day. This meal plan contains about 76g protein a day.
Exercise is not required for weight loss because your body burns more calories just to keep you alive but exercise is recommended. The human body burns approximately 1.4 calories a minute at rest.
Physical inactivity and obesity cause cancer.
1 Hour Physical Activity a Day Could Reduce Early Death Risk.
Exercise hormone sheds fat, ‘helps people stay slender’.
I lost 10 lbs. a month on this diet totaling about 150 lbs. lost.
Spicy foods like cayenne pepper and jalapeno peppers raise metabolism and are low calorie natural appetite suppressants.
Avocados and nuts contain unsaturated (good) fat which burns fat and they are high calorie natural appetite suppressants.
Your body will never get used to this meal plan but your mind will. It gets much easier to stay on this meal plan if you only eat 300 calories at each meal and never eat more than 300 calories.
Cheat days – Do not have any cheat days until you can verify that you are loosing 10 lbs. a month over a period of 6 months. Limit calories to 2500-2800 on special occasions such as birthday parties of close friends and family, Thanksgiving, and Christmas. It would also be wise to avoid sugar on these days.
Do not skip meals and do not eat less than 1200 calories a day.
If you eat less than 1200 calories a day your metabolic rate can slow down resulting in fewer calories burned. Eating less than 1200 calories a day is also incredibly unhealthy.
Track your Meals
Use a food log such as CRON-O-Meter or FitDay to track the food you eat. They are free. I have used FitDay for a few years but recently moved to CRON-O-Meter and I like it because it tracks water in take as well as many other things FitDay does not. Visit the CRON-O-Meter Youtube Channel.
Read Nutrition Labels
On a Nutrition Information Label 0 does not mean 0. For all fats (including trans fat) and sugar 0 means less than 0.5g a serving. Calories 0 = 5 a serving, Cholesterol 0mg = less than 2mg, Sodium 0mg = less than 5mg)
Organize your kitchen so that food is out of sight so that you are not tempted to eat it. Even fruits and vegetables should be out of sight.
Do Open Floor Plans Invite Overeating?
Set an Example for your Children
Teach your children good eating habits because obesity and heart disease start at childhood. If your children want junk food have them purchase it with their allowance and keep it in their room.
Heart Disease Starts in Childhood (video)
Should All Children Have their Cholesterol Checked? (video)
Weigh yourself only once a month not once a week and not everyday.
Boredom Leads to Overeating
Do not eat when you are bored. Do not think of food as being fun. Avoid emotional eating / binge eating. Drink 2 cups, 16 oz. of water then find something else to do. The craving will pass in about 15-20 minutes.
Hunger pangs are fat burning learn to ignore them instead of cheating.
Do not militarize exercise. “No pain no gain” and “You are only as good as your last workout” are dated and terrible slogans. “Take it one day at a time” is a much better slogan.
Use a body mass index calculator to find your target weight.
Reward yourself when you lose weight but not with food. Instead of eating a chocolate cake or ice cream reward yourself by doing something else that you like such as shopping, going to the park, gardening, watching your favorite TV show or movie, listening to the radio, or reading. Shopping example, when you loose 10 lbs. purchase an item that you want that costs $10, 20 lbs. $20, 30 lbs. $30, etc.
After eating healthy for so long I now hate restaurant food, salt, sugar, oil, grease, butter, candy, and junk food.
This is NOT a diet this is a permanent lifestyle change for a healthier mind and body.
Back to VeganPlantBasedHealth.com Meal Plan.