Eat to Live meal plan...

I've talked about the book "Eat to Live" by Dr. Joel Fuhrman before and that book is a big reason why we decided to go vegan. It just makes sense to eat this way after you've read the book! Well this is the "life plan" that we eat by. We try to keep a printed off sheet out in the kitchen where we can see it. That helps me to remember what I should and shouldn't eat and how much to eat throughout the day. If you are really thinking of going vegan, trying to lose weight, or wanting to be healthier I would recommend this book! It is pro vegan but it also tells you how to add back animal products after you've lost the weight you wanted. The "Eat to Live" book is on amazon for $4.97. So it's cheap and a good read!



"Eat to Live" Life Plan

UNLIMITED (all you can eat but must at least meet goal daily)

• all raw vegetables (goal: 1 lb. per day)

• cooked green and non-green nutrient-rich vegetables (goal: 1 lb. per day; non-green

nutrient-rich vegetables include eggplant, mushrooms, peppers, onions, tomatoes,

carrots, and cauliflower)

• beans, legumes, bean sprouts, and tofu (goal: 1 cup per day)

• fresh fruits (goal: 4 per day)

 

LIMITED (must meet goal daily but do not exceed it)

• cooked starchy vegetables and whole grains (goal: 2 cups per day; starchy vegetables

include butternut and acorn squash, corn, and potatoes; whole grains include oatmeal,

bread, rice, pasta, and cereal)

• avocado, nuts, and seeds (goal: 1 oz. per day)

• ground flaxseeds (goal: 1 tablespoon per day)

 

OFF-LIMITS

• dairy products

• animal products

• oils

 

SUPPLEMENTS

• DHA (vegetable-derived, from micro-algae)

• Vitamin B12 (2500 mcg. once per week)

• Vitamin D (2000 I.U. per day)
 

90 PERCENT RULE

• aim to eat at least 90 percent unrefined plant foods, with processed foods constituting

no more than 10 percent of total caloric intake (<200 calories per day or 1,400 calories

per week)

Fuhrman, Joel. “Eat to Live.” Little, Brown and Company, 2011-01-05. iBooks