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Your Escape Plan 

Strategies that help you to be successful

Make your salad the main course. 

  • Select a rainbow of colorful vegetables and fruits. 

  • You can add up to 1 cup of beans to your salad. 

  • Save your nuts and flax/chia seeds for your smoothie or salad dressings. 

  • It’s better not to eat between meals. 

  • Consider having a large bowl of soup each day. 

  • You can have up to 64 ounces of Green smoothie per day. 


Foods to Eat on Whole-Foods Plant-Based Diet

Eat Unlimited Amounts of:


Kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc.

Unlimited salads and raw vegetables  - which includes:

 Herbs and Spices

 Unlimited Water

Starchy vegetables:

Potatoes, sweet potatoes, butternut squash, beets, etc. (NO oil or salt)



Beans of any kind, plus lentils, pulses, and similar ingredients.

Eat Limited Amounts of:

Fruits: Berries, citrus fruits, pears, peaches, pineapple, bananas, etc. (5 or more daily)

Whole grains: grains, cereals, and other starches in their whole form, such as quinoa, brown rice, millet, whole wheat, oats, barley, etc. Even popcorn is a whole grain.

Raw nuts and seeds (max 1 oz. daily)  

Soy milk or nut milks (unsweetened): max 1 cup per day 

Avocado (max 2 oz. per day)

Ground Flax Chia seeds: max ½ cup per day

Green or herbal tea: 2-4 cups per day

Sweeteners:  Limit dates, maple syrup, and cane sugar



Dairy products

Animal products

Fruit Juice

Refined Sugar

Processed Food

Artificial sweeteners and sodas

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