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
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
OFF LIMITS - JUST SAY NO!
Artificial sweeteners and sodas