Meal Plan Information

woman wearing clothes made of vegetables holding carrots asparagus and radishes surrounded by vegetables. meal plan information

This is a vegan 100% 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, low fat, whole food, plant-based, plant exclusive meal plan.

To prevent muscle loss get at least 38g of protein a day. This meal plan contains about 58g protein a day.


barbie doll playing tennis exercise meal plan informationExercise 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

chess meal plan informationCheat Days are a bad idea. When you cheat you are teasing yourself with food. Just one unhealthy food can trigger more cravings for more unhealthy food. You cannot return to your unhealthy eating habits or you will gain the weight back.

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.

Get a food scale, measuring cups, liquid measuring cup, measuring spoons and use them. Accuracy is very important. Only guess when you have to and then overestimate.

Track your Meals

food scale strawberries meal plan informationUse 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

back to school three apples on top of books chalk scissors desk black board chalk board nutrition information health classLearn to read Nutrition Information on food boxes instead of believing the misleading information on the front of the box.

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)

Prevent Overeating

kitchen meal plan informationOrganize 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?

Avoid Trigger Foods

Trigger foods are foods that trigger overeating. For some people one trigger food is nuts. Nuts are also high in fat and calories like avocados. Nuts, seeds, and avocado are not required for optimal health and can be completely removed from your diet. I’m not saying that these foods are unhealthy but they are not healthy for some people to eat because they trigger overeating. Nuts are NOT a Super Food – Bogus Science (video series)

Set an Example for your Children

silhouette of man woman child inside a red heart meal plan informationTeach 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

luke skywalker jedi knight fighting candy bars butterfinger 3 musketeers snickers Reese's peanut butter cupsDo 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

woman shopping meal plan informationReward 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.


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