Your Escape Plan

Strategies that help you to be successful
Make your salad the main course.
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Select a rainbow of colorful vegetables and fruits.
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You can add up to 1 cup of beans to your salad.
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Save your nuts and flax/chia seeds for your smoothie or salad dressings.
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It’s better not to eat between meals.
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Consider having a large bowl of soup each day.
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You can have up to 64 ounces of Green smoothie per day.
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Foods to Eat on Whole-Foods Plant-Based Diet
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Eat Unlimited Amounts of:
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Vegetables:
Kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc.
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Unlimited salads and raw vegetables - which includes:
Herbs and Spices
Unlimited Water
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Starchy vegetables:
Potatoes, sweet potatoes, butternut squash, beets, etc. (NO oil or salt)
Legumes:
Beans of any kind, plus lentils, pulses, and similar ingredients.
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Eat Limited Amounts of:
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Fruits: Berries, citrus fruits, pears, peaches, pineapple, bananas, etc. (5 or more daily)
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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.
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Raw nuts and seeds (max 1 oz. daily)
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Soy milk or nut milks (unsweetened): max 1 cup per day
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Avocado (max 2 oz. per day)
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Ground Flax Chia seeds: max ½ cup per day
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Green or herbal tea: 2-4 cups per day
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Sweeteners: Limit dates, maple syrup, and cane sugar
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OFF LIMITS - JUST SAY NO!
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Salt
Dairy products
Animal products
Fruit Juice
Refined Sugar
Processed Food
Artificial sweeteners and sodas