COMMENÇONS PAR DES ÉTAPES SIMPLES POUR

PLUS DE PLANTES.

MANGER PLUS:

  • LÉGUMES

  • Fruit

  • HARICOTS (COMMENCER PAR 1 Cuillère À SOUPE chaque repas SI NÉCESSAIRE)

  • GRAINS ENTIERS

MANGER MOINS:

  • Viande

  • Poulet

  • Poisson

  • ŒUFS

  • Laiterie

COMMENT PUIS-JE COMMENCER ?

FAITES DU CHOIX SAIN LE CHOIX FACILE.

Faites une liste d'épicerie pour trois jours de repas. Pensez aux repas que vous aimez et cherchez en ligne des versions à base de plantes.

  • N'achetez pas de viande, de poulet, de poisson, d'œufs ou de produits laitiers.

  • Concentrez-vous sur les produits, les boîtes de haricots, la farine d'avoine, le lait végétal (comme le soja, l'amande), les grains entiers (comme le quinoa, le pain à grains entiers). Si vous n'êtes pas habitué à manger des haricots, commencez avec des lentilles ou 1 c. à soupe de haricots par jour jusqu'à ce que votre intestin s'adapte..

Une fois que vous avez 3 repas de petit-déjeuner, de déjeuner et de dîner que vous aimez - alors visez une plante à base du lundi au vendredi et un repas à base d'animaux le samedi et un le dimanche si vous le souhaitez.

PLAN DE REPAS D'UNE SEMAINE.

Dimanche

Retirez la malbouffe et les aliments à base d'animaux des étagères au niveau des yeux. Préparez les légumes, les fruits, les pâtes pendant quelques jours et conservez-les dans des récipients prêts à l'emploi.

  • Plant based milk (preferably soy milk with good protein [unlike almond milk]and 1/3 of daily calcium), frozen blueberries, 1 banana, handful of kale.

  • Buy frozen black bean burgers and saute on either side for a few minutes.

  • Small portion of meat, chicken, fish, eggs or dairy.

Lundi

  • Add a few crushed walnuts, and optional plant based milk and a handful of granola for sweetness. Good optional additions: 1 tbsp. ground chia flax seeds, raw unsalted pumpkin or sunflower seeds.

  • Whole grain toast with avocado and slice of tomato. Corn on the cob. (If you eat it hot, you don’t need butter. A little plant based margarine is okay.)

  • You can saute some tofu or soy crumbles for the taste of ground beef, saute mushrooms or add plant based meatballs or sausage if you would like. Serve with broccoli (microwave 1 minute).

Mardi

  • Add a few crushed walnuts, and optional plant based milk and a handful of granola for sweetness. Good optional additions: 1 tbsp. ground chia flax seeds, raw unsalted pumpkin or sunflower seeds.

  • Leftover spaghetti and salad

  • Try roasted brussel sprouts, sweet potato, eggplant. Add avocado, salsa, corn, black beans, cilantro, vegan shredded cheese.

Mercredi

Retirez la malbouffe et les aliments à base d'animaux des étagères au niveau des yeux. Préparez les légumes, les fruits, les pâtes pendant quelques jours et conservez-les dans des récipients prêts à l'emploi.

  • Plant based milk (preferably soy milk with good protein [unlike almond milk]and 1/3 of daily calcium), frozen blueberries, 1 banana, handful of kale.

  • Prepare this the night before if needed. Acorn squash: poke holes in it and microwave for 6 minutes. Slice lengthwise and drizzle olive oil and crushed garlic, salt and pepper. Bake at 350 for 15-20 minutes until golden.

  • Look for an easy recipe on line. Add mushrooms, sauteed tofu or soy crumbles for more familiar substance. Serve with salad.

Jeudi

  • Add a few crushed walnuts, and optional plant based milk and a handful of granola for sweetness. Good optional additions: 1 tbsp. ground chia flax seeds, raw unsalted pumpkin or sunflower seeds.

  • Whole grain toast with avocado and slice of tomato. Corn on the cob. (If you eat it hot, you don’t need butter. A little plant based margarine is okay.)

    Here is a recipe for Mushroom Barley Soup

  • Serve with spinach and strawberry salad.

Vendredi

  • Peanut butter on whole grain (or sprouted) toast with bananas. Try non dairy yogurt with berries.

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  • Try Thai noodles or curry with tofu, or vegan pizza. Make edamame at home - buy frozen edamame and boil for 5 minutes and sprinkle with salt. Serve with steamed broccoli.

saturday

Don’t forget to exercise. Go for a walk every day.

  • Saute a little onion in olive oil, add few vegetables and then add some tofu (extra firm) chunks or pour in some Just Eggs ( in Publix in yellow bottle). Cook like scrambled eggs in a few minutes. Serve with whole grain toast and fruit.

  • Buy frozen falafel and bake. Spread pita pocket with hummus or tahini (sesame seed paste - very healthy). Top with avocado, sliced apples and greens.

  • Small portion of meat, chicken, fish, eggs or dairy.

snacks

  • Choose raw, unsalted nuts and seeds. Think almonds, walnuts, pistachios, cashews, and pumpkin or sunflower seeds. Dates and figs are also great.

  • 1 cup non dairy milk, 1 tbsp. cocoa powder, 1 frozen banana (peel it first before freezing), few sprinkles cinammon and dash of vanilla.

  • Can also dip apples in peanut butter. Try raw vegetables with guacamole.

drinks

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  • Aim for 1 cup of green tea a day. Great antioxidants.

  • Coffee is fine. Try to add plant based rather than dairy milk.