VEGAN CLEAN-EATING GUIDE!

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A simple, 7-day, vegan, plant-based, Clean-Eating Guide with recipes to help energize the body,
rev up the metabolism and shed unwanted weight. Yours free when you subscribe to the blog!

Whether you are just looking for a week of “clean-eating” to give your body a break – or are considering making the switch to a fully plant-based vegan diet, here is a Free Guide (when you subscribe) to help you on your journey. Not only does the guide contain helpful tips and tricks to make the transition easier- it contains delicious Vegan Recipes that will keep you feeling vibrant and satisfied!

A little back story: For several years, I have watched my own metabolism slow down and my weight slowly creep up. Growing up, I was naturally slim and it wasn’t really until my forties that I noticed weight gain that was harder to shed.

When I was younger, losing a few pounds used to be fairly easy. Not anymore! Although I never considered myself to be overweight, I gained pounds around my middle that made me feel sluggish and unhealthy that I couldn’t seem to lose.

But several years ago I tried something different. I actually started listening to my body. Even though the latest trend was to eat often, cut out grains and eat lots of protein and fat, my body actually felt better and more energized when I consumed fresh fruits and veggies, whole grains & beans, minimized meat, dairy and sugar- and stopped snacking.

In the beginning, I just started paying attention to when I was eating and why. I noticed that much of the time I ate when I was not actually hungry. I did a lot of mindless eating…eating whatever was sitting on the counter as I walked past regardless if I was hungry.

Being a caterer, there was always food in front of me, which inevitably ended up in my mouth! I noticed how much I used food as a distraction when feeling anxious, bored, sad or in need of comfort – and realized I asked way too much of food – and that no amount could make what I was feeling go away. I had to turn inward and face it. This was the first step.

With compassionate eyes, I simply started paying attention to my feelings and my habit of turning to food (when not hungry) to help relieve those feelings. As I noticed and became aware, the need seemed to soften.

I also started paying attention to my body – acknowledging what foods left me feeling tired, achy or sluggish and what foods left me feeling energized and alive.

Something else happens as we age. When we consume too much, too often – our body just can’t seem to process this as efficiently as it used to when we were young! It is almost like our own natural built-in filter or detox system (our liver) gets overloaded and tired!

For me, cutting back on animal protein/ white sugar/ white flour/and all processed foods was like rebooting the system. It allowed my body a break, letting it “catch up” with its inner cleaning. Eating more plant-based meals, with lots of healthy fruits and veggies, whole grains, plant-based proteins, allowed my body to do what it naturally does… balance and heal itself.

Research shows that the plant-based diet lowers cholesterol, lowers inflammation, lowers blood pressure, reduces cancer risk, lowers heart disease and is the least taxing diet on the environment. Not to mention the animals! There is even research out there that states that eating vegan for a 3 month period can actually change your DNA! Don’t take my word for it, please do your own research and see for yourself.

And while we take this “break” our bodies become better able to absorb all the good clean nutrients we are putting into them. And I find that in the process, I start to actually crave these clean foods because I feel better, sleep better and have way more energy.

So this is what I try to do every few months: For 7 days, I’ll cut out meat and dairy, white sugar, white flour, and processed foods – I make all my meals from scratch. This is KEY.

And I stop snacking, allowing my body time to digest before eating again. This feels so good, and within 3-4 days my digestion improves, and my energy level increases. Whenever I feel sluggish, I go back to vegan for a week and “reboot”.

And yes, occasionally I splurge because I really don’t believe in depriving one’s self of all life’s pleasures. For example, in the past I really loved ice-cream. But I realized I made a habit of it, eating it every night after dinner. Did I really need to eat it every single night?! I decided I would eat it, only when I really really wanted it, which ended up being far less than I thought. (And I switched to vegan ice cream!) I changed the habit of eating it. And I changed the habit of constantly snacking when I wasn’t hungry- substituting this tea, or this apple cider vinegar drink called a switchel!

Slowly but surely, I lost weight for the first time in years. At first, I didn’t actually notice the weight loss, it was that slow. But I felt more energy during the day and slept better at night. After several months, I weighed myself and was astounded. My cholesterol also went down (which is important to me personally, because both of my parents had heart bypass surgery). I’m not promising miracles here, but I think if you give it a try, you may be pleasantly surprised- like I was.

In the free, 7 DAY Clean Eating Guide I lay out a list of things to begin your journey. Please don’t feel like you have to do ALL these things in the first week (unless you really want to jumpstart your body). I’ve found that lasting success comes from gradually and gently incorporating these changes into your lifestyle so they become a more lasting habit. This is key.

Weight will come off a little more slowly, but this is a good thing, and this way it will most likely last. So go ahead and start with just one or two things this week. Then next week add another, and then another the following week so it’s not so overwhelming or dramatic. This is not intended to be a “diet”, but rather a lifestyle change for increased energy, vibrancy and gradual weight loss, with a “jumpstart” option if you are so inclined.

For the record, I am not a dietitian and I can’t say that this vegan Clean-Eating Guide is right for everyone. Please don’t take my word for it, do your own research and make sure this is a good fit for you. We are all so different, and I don’t believe in “one size fits all”. But this is what has worked for me- and I just wanted to share it! (By the way, the guide is totally FREE, just for subscribing to the blog. )

I’m not here to try to convince you of anything – we all know what we need to do to feel our best. My husband follows the KETO diet- and for him, it works great. It’s very popular now and I get it… but for some reason, it just doesn’t work the same for me.

There are many paths to feeling our best. Find your own!

My hope is to inspire and motivate you to take some steps toward feeling more alive and energized. And to take responsibility for your health. We only get one body while we are here… let’s show it some love!

Here are a few of my favorite resources that have inspired the Clean-Eating Guide.

Subscribe to the blog and get my free 7-DAY CLEAN -EATING GUIDE and make some simple changes starting today! Once you sign up you’ll receive the list of things you can start implementing into your daily routine, along with some simple delicious recipes!

VEGAN CLEAN-EATING GUIDE

A simple, 7-DAY Plant-Based Clean-Eating Guide with Recipes! | Heal your body, increase your energy, rev up your metabolism and shed weight! #clean-eating #plantbased #vegan #eatclean #vegandinners #veganmeals # |A FREE-GUIDE! | Feasting at Home

★★★★★

5 from 2 reviews

A simple, 7-DAY plant-based Clean-Eating Guide with Vegan Recipes! Heal your body, increase your energy, rev up your metabolism and shed weight! Free!

Author: Sylvia Fountaine
Prep Time: 30
Cook Time: 30
Total Time: 1 hour
Yield: 4
Category: Vegan
Method: Stovetop
Cuisine: Northwest

Ingredients

fruits
vegetables
whole grains
plant-based proteins and fat

Instructions

Take a look at the clean eating guide.

Clean out your fridge.

Pick out a few vegan recipes, make a shopping list and prep a few things ahead for the week.

The key is keeping things simple, using what you have on hand -and incorporating fresh produce.

Make everything from scratch! It won’t be hard or complicated.

You can do this. 🙂

Keywords: plant based diet, plant based, vegan recipes, vegan dinners, vegan lifestyle, how to go vegan, how to be vegan, vegetable diet, clean eating diet, clean eating guide

Comments

Anonymous says
January 14, 2020 at 6:08 pm
Hi,
In your Clean Eating Guide, you suggest to take 1000 mg vitamin C and a Multi B
Complex at night. Can i ask why at night and not in the morning?
Thank you,
Ilse
Reply
- Sylvia Fountaine says
  January 14, 2020 at 6:16 pm
  It is OK to take them anytime, morning or night, just not on an empty stomach. 🙂
  Reply
Dana H Jerabek says
January 14, 2020 at 12:45 pm
Belated Happy New Year Sylvia! I have embarked on your Detox Menu Plan once again, which I have had in my recipe files since 2015. It appears it is no longer on the website in the same format. Luckily I have all of the 45 original pages. I have followed you since I found you, and have encouraged virtually everyone who is a fellow foodie to check you out. To date I believe I have tried virtually every recipe you have ever posted. You are my GO TO. Let me know if there is some way that I may be able to retrieve that grouping of recipes with the details of the Diet Plan. I am always looking for something new and improved, and never stop trying to innovate, but those recipes are just amazing. I start your program and feel better instantaneously. For me there is something magical in these food combinations as well as being psychologically committed to a healthy regime that is so easy to follow. It simplifies my life, and when I have stuck with it in the past can say that I have never felt better. I have recently retired due to health issues so am hoping that getting back to a healthier routine will help. It will also afford me the time to comment on all the recipes that I have been enjoying all these years. Off to work on my passion fruit curd recipes. Hope this finds you well, and thank you from the bottom of my heart, (and stomach of course).
Reply
- Sylvia Fountaine says
  January 14, 2020 at 6:19 pm
  Hi Dana, awwws… this is so kind! Thank you and happy New Year to you too! All of those recipes (and more) are linked in the new Clean Eating Guide (which is available in the weekly email). Do you have access to the new one?
  Reply
Connie says
January 11, 2020 at 11:17 am
your recipes are amazing and beautiful. i want to download the clean eating guide, but when i hit save in the top-left corner it goes to Pinterest and i do not subscribe to that. i just want the guide to download onto my PC. how do i get it?
thanks.
★★★★★
Reply
- Sylvia Fountaine says
  January 11, 2020 at 2:34 pm
  Hi Connie, you need to subscribe to emails- then the guide will come to you via email.
  Reply
micaela hibbert says
November 05, 2019 at 2:16 am
Hello, I have tried many of your delicious meals and told many people about your website and your healthy, nutritious meals. So a BIG thank you already.
But I have tried to subscribe (though I am already a subscriber) to your Detox Meal Plan but have had no luck in receiving this. Are you able to perhaps email this separately? Thanks in advance 🙂
Reply
- Sylvia Fountaine says
  November 05, 2019 at 8:59 am
  Hi Micaela, it is in the header of the weekly email I send out on Saturdays! “Clean-Eating Guide”, top right.
  Reply
Hope Larson says
September 21, 2019 at 7:48 am
Thanks so much for telling your story. I started the clean-eating plan and I am on day 4. Feel amazing!
★★★★★
Reply
Ann Henderson says
August 08, 2019 at 8:43 am
Thanks so much for the Clean-Eating Guide. So Helpful! Both my husband and I completed the full week and we feel so much more energetic. Planning on continuing with this for a full month! So happy I found you.
Reply
Pam Goodfellow says
June 14, 2019 at 3:14 pm
Hi Sylvia I live in Australia and subscribe to your wonderful blog. I’ve been receiving your weekly recipes which I love and also subscribed to your detox plan but for some reason I didn’treceive it. Is it possible for you to email it to me. Would love to give it a try. My daughter and son-in-law have been vegan for about 2 years and I’m loving the inspiration I get from your recipes so that I can create lovely meals for them when they visit. Thank you so much.
Reply
- Sylvia Fountaine says
  June 15, 2019 at 1:22 pm
  No problem, I will email them to you. 🙂
  Reply
Paige says
June 04, 2019 at 12:15 am
I’ve just come across your blog and am excited to try some of your recipes and hopefully the detox! I have a couple questions though – do you find most of your groceries in a single place? Or do you have to go to multiple stores for certain items? If so, where do you find your groceries and is it possible to maintain a budget with these shopping lists? Thank you!!
Reply
- Sylvia Fountaine says
  June 04, 2019 at 6:22 am
  Hi I do find most of my groceries in one place ( like Trader joes) except during Farmers Market season ( may-oct) … then I try to get most produce from there.
  Reply
Bri says
February 18, 2019 at 1:06 pm
For those of you doing due diligence, here are reputable sites on the real evidence or as the case may be, lack of evidence, re “detox” diets. In short, detox is nothing short of quackery that is being peddled to make $. Really, if it sounds too good to be true, it’s because it isn’t! But don’t believe me, look it up. PubMed is a listing of professional (peer-reviewed) publications on all aspects of biology—a good place to start (google and social media sites being poor places to look for objective evidence).
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/detox-diets/faq-20058040
https://www.ncbi.nlm.nih.gov/pubmed/25522674
https://sciencebasedmedicine.org/the-one-thing-you-need-to-know-before-you-detox/
In my line of work (biomedical research), I read the technical papers but I’ve pointed out some reliable layman friendly blogs for those who find real science too dull to get through…no hype, no grand claims, incremental advances…well, that’s how science works but it can be rough going if you aren’t steeped in the details. Small steps, lots of debating, reproducing studies, critical evaluation, skepticism…and if the data says we’re wrong, then we change our minds, because truth trumps belief every single time.
Reply
- Sylvia Fountaine says
  February 18, 2019 at 5:51 pm
  Bri, I appreciate your point of view. For the record, I don’t charge for this- it’s just something that has worked for me. I encourage everyone to make the best decision for themselves. We are all different and have different needs as well as ideas/beliefs about what is “healthy”. I’m not here to try to convince anyone of anything, merely share my experience in case it resonates.
  Reply
Lynn says
December 27, 2018 at 9:05 pm
I don’t see a link to sign up for the guide. Is it still available?
Reply
- Sylvia Fountaine says
  December 28, 2018 at 9:38 am
  Any of the sign up forms on the blog will get you the guide!
  Reply
  - Anonymous says
    December 28, 2018 at 2:37 pm
    Signed up and yay! It was in spam, but I changed that and am so excited to try the detox and your other recipes! Thanks so much!
    Reply
Gillian says
October 28, 2018 at 6:08 am
I have only recently found your site and feel very inspired to cook more and to try to incorporate more veggies in my meals (slightly tricky when feeding a teenager).
Your writing is not at all preachy which is incredibly refreshing and you seem to understand the difficulties people face when little on time.
I have tried to sign up for your detox plan as your experience is exactly what is happening to me however however nothing comes through and I have checked my junk folder.
Many thanks,
Reply
- Sylvia Fountaine says
  October 28, 2018 at 11:55 am
  Thanks so much- appreciate this Gillian and please check your folders for subject line “Welcome Gifts” and I also will resend. 😉
  Reply
Hugo says
September 28, 2018 at 12:22 am
always great content
Reply
Food Recipes says
September 02, 2018 at 7:41 am
This blog is helpful and useful to the readers and to the searchers. I admire your determination .Thanks for this great resource & I really appreciate your work.
Reply
- Sylvia Fountaine says
  September 02, 2018 at 1:58 pm
  Thanks so much! Really appreciate this.
  Reply
Joy Stoeffler says
July 07, 2018 at 5:28 am
Loved your 5 Healthy bowls recipes! Looking forward to more!
Reply
sylvie Pellissier says
June 07, 2018 at 6:50 pm
Hello,I really look forward to try more gluten -free recipes. your upside down rhubarbe cake was a huge success tonight. Receiving your detox and menu plan would be wonderful Thank you so much. for your inspiration.
Reply