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Plant Based Eating

Plant Based Eating PLDZ-2
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TABLE OF CONTENTS INTRODUCTION..................................................................................5 CHAPTER 1: WHAT IS PLANT-BASED EATING? .....................................7 WHY CHOOSE A PLANT-BASED NUTRITION?...................................................9 CHAPTER 2: THE SCIENCE BEHIND PLANT-BASED EATING..................11 FRUITS AND VEGETABLES ........................................................................11 FIBER ..................................................................................................12 SODIUM ..............................................................................................14 Sugar.............................................................................................14 PROTEIN ..............................................................................................17 CHAPTER 3: KICK-START YOUR PLANT-BASED LIFESTYLE ...................20 STEP 1: CHOOSE YOUR TYPE OF PLANT-BASED NUTRITION............................20 STEP 2: ADAPT YOUR GROCERY ...............................................................22 STEP 3: PLAN YOUR MEALS......................................................................24 Breakfast.......................................................................................25 Lunch.............................................................................................26 Dinner ...........................................................................................26 STEP 4: LET’S DO THIS!...........................................................................26 CHAPTER 4: PLANT-BASED RECIPES ..................................................28 BREAKFAST RECIPES ...............................................................................28 Overnight Oatmeal........................................................................28 Potato Breakfast Bowl...................................................................29 PLANT BASED EATING The simpleton................................................................................31 LUNCH RECIPES .....................................................................................32 Cilantro, corn and black bean salad ..............................................32 Hummus Veggie Wrap ..................................................................33 Vegetable and lentil soup..............................................................34 DINNER RECIPES....................................................................................35 Veggie and grain bowl ..................................................................35 Rice and beans with plantains.......................................................36 Risotto with roasted veggies.........................................................39 SNACKS ...............................................................................................41 Almond stuffed date......................................................................41 CHAPTER 5: ADDITIONAL TIPS FOR SUCCESS.....................................42 WHAT IF I AM INVITED TO SOMEONE’S PLACE FOR DINNER? ...........................42 WHAT IF I AM GOING OUT FOR A MEAL? ....................................................43 WHAT IF I EAT MEAT BY MISTAKE? ............................................................43 IS POTATO CHIPS PLANT-BASED EATING? ....................................................44 WHAT ABOUT MILK? ..............................................................................44 WHAT ABOUT FAT?................................................................................45 WHAT ABOUT PHYSICAL FITNESS? AND MENTAL HEALTH?..............................45 CONCLUSION ...................................................................................47

TABLE OF CONTENTS INTRODUCTION..................................................................................5 CHAPTER 1: WHAT IS PLANT-BASED EATING? .....................................7 WHY CHOOSE A PLANT-BASED NUTRITION?.......................
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