Plant Based Eating

As our society evolves, we are constantly facing the need to change our behaviors and habits to increase our health and quality of life. We are now facing climate change, food insecurity and over 40% of our population is suffering from chronic disease. One of the recent ideas put forward to improve our world and health is the plant-based nutrition.

TABLE OF CONTENTS
INTRODUCTION……………………………………………………………………….5
CHAPTER 1: WHAT IS PLANT-BASED EATING? ……………………………….7
WHY CHOOSE A PLANT-BASED NUTRITION?……………………………………………9
CHAPTER 2: THE SCIENCE BEHIND PLANT-BASED EATING………………11
FRUITS AND VEGETABLES ………………………………………………………………11
FIBER ……………………………………………………………………………………..12
SODIUM ………………………………………………………………………………….14
Sugar…………………………………………………………………………………14
PROTEIN ………………………………………………………………………………….17
CHAPTER 3: KICK-START YOUR PLANT-BASED LIFESTYLE ……………….20
STEP 1: CHOOSE YOUR TYPE OF PLANT-BASED NUTRITION……………………….20
STEP 2: ADAPT YOUR GROCERY ………………………………………………………22
STEP 3: PLAN YOUR MEALS…………………………………………………………….24
Breakfast……………………………………………………………………………25
Lunch…………………………………………………………………………………26
Dinner ……………………………………………………………………………….26
STEP 4: LET’S DO THIS!…………………………………………………………………26
CHAPTER 4: PLANT-BASED RECIPES …………………………………………..28
BREAKFAST RECIPES …………………………………………………………………….28
Overnight Oatmeal………………………………………………………………28
Potato Breakfast Bowl………………………………………………………….29
PLANT BASED EATING
The simpleton……………………………………………………………………..31
LUNCH RECIPES ………………………………………………………………………….32
Cilantro, corn and black bean salad ……………………………………….32
Hummus Veggie Wrap …………………………………………………………33
Vegetable and lentil soup……………………………………………………..34
DINNER RECIPES…………………………………………………………………………35
Veggie and grain bowl …………………………………………………………35
Rice and beans with plantains……………………………………………….36
Risotto with roasted veggies…………………………………………………39
SNACKS …………………………………………………………………………………..41
Almond stuffed date…………………………………………………………….41
CHAPTER 5: ADDITIONAL TIPS FOR SUCCESS……………………………….42
WHAT IF I AM INVITED TO SOMEONE’S PLACE FOR DINNER? ………………………42
WHAT IF I AM GOING OUT FOR A MEAL? …………………………………………….43
WHAT IF I EAT MEAT BY MISTAKE? ……………………………………………………43
IS POTATO CHIPS PLANT-BASED EATING? …………………………………………….44
WHAT ABOUT MILK? ……………………………………………………………………44
WHAT ABOUT FAT?……………………………………………………………………..45
WHAT ABOUT PHYSICAL FITNESS? AND MENTAL HEALTH?…………………………45
CONCLUSION ………………………………………………………………………..47