Subscribe to the blog (free) and receive a simple, 7-day, vegan, Plant-Based Guide with vegan recipes to help nourish and 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 healthy plant-based eating, to give your body a break – or are wanting to make the switch into a whole-food, plant-based diet, here is a PLANT-BASED Recipe Guide 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, energized and satisfied! A week without processed foods does wonders for the body. Just imagine what a month would do! Now imagine a whole year!
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’ve never considered myself to be overweight, I gained fat around my middle that made me feel sluggish and unhealthy that I couldn’t seem to lose. I tried many different diet fads.
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 beans, and eat lots of fat, my body actually felt better and more energized when I consumed fresh fruits and veggies, whole grains & beans, minimized meat, fat, dairy, sugar and processed foods- 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, or in need of comfort – and realized I was asking 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.
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. And this is different for each of us. Some people thrive on the Keto diet, and the Paleo diet- and I totally get it, but my body just doesn’t feel good on it. We are all genetically different. For some, like me, the very unpopular high carb, low-fat diet actually feels best. Do what feels best. Always.
Most of us can agree though, that processed foods, even so-called “healthy” ones, rev up our appetites even more, making them incredibly easy to overeat. I still, find it nearly impossible to eat only a few chips. 🙂
For me, cutting back on rich meat/ dairy/ fats/ sugar/ white flour/and all processed foods for a period of time allows my body a break, letting it “catch up” with its inner cleaning. Eating plant-based meals, with lots of healthy fruits and veggies, whole grains, plant-based proteins, helps my body to do what it naturally does… balance and heal itself.
Benefits of a Plant-Based Diet:
- lowers cholesterol,
- helps heal diabetes,
- lowers inflammation,
- lowers blood pressure,
- reduces cancer risk,
- lowers heart disease
- 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 affect our DNA! Studies by Dean Ornish and others show how a plant-based diet affects the length of our telomeres, and ultimately slow the aging process. 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. Fresh fruits and veggies are full of prebiotics! 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 7-21 days, I’ll cut out meat, dairy, heavy fats, white sugar, white flour, and all processed foods – I make all my meals from scratch. This is KEY. (Now, of course, you can transition into the whole food, plant-based vegan diet full time. It need not be a cleanse, but rather a lifestyle change if you so choose.)
In general, I stop snacking and eating all the time- allowing my body time to digest before eating again, adopting a 16/8 fasting schedule (eating meals within an 8-10 hour period, allowing body to rest for 14-16 hours.) This feels so good, and within 2-3 days my energy levels increase.
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 Plant-Based 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 PLANT-BASED Guide is right for everyone. Please don’t take my word for it, do your own research, listen to your body 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 to become vegan, just present options. We all know what we need to do to feel our best. There are many paths to feeling our best. Find your own!
My hope is to inspire and motivate you to take inventory of how you feel and perhaps take some steps towards feeling more alive and energized. And to take responsibility for your own 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 PLANT-BASED Guide.
- The Longevity Diet
- The Obesity Code
- Prevent and Reverse Heart Disease
- The China Study
- The Blue Zones
- Delay Don’t Deny
- Eat to Live
- Mastering Diabetes
Subscribe to the blog and get my free 7-DAY, PLANT-BASED RECIPE 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!
No strings attached, ever. 🙂
VEGAN PLANT-BASED GUIDE
- Prep Time: 30
- Cook Time: 30
- Total Time: 1 hour
- Yield: 4
- Category: Vegan
- Method: Stovetop
- Cuisine: Northwest
Description
A simple, vegan, 7-DAY, PLANT-BASED Guide with Vegan Recipes! Heal your body, increase your energy, rev up your metabolism and shed weight! Free!
Ingredients
- fruits
- vegetables
- whole grains
- plant-based protein and fat
Instructions
Read the Plant-Based guide.
Clean out your fridge. Clean out your pantry. Round up all your snacks and processed foods and put them out of site (basement, garage,or give away).
Take inventory of what you have that fits in with the guide- and use these things! Grains, beans, produce, etc.
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.
Cook from scratch! It won’t be hard or complicated.
Fill your self up with fresh vibrant food and you won’t be hungry for the processed stuff.
You can do this. 🙂
Keywords: vegan diet, vegan diet plan, how to become vegan, 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
Great booklet thank u!!👍🙏
thanks Jan!
Great article, I’ve always been interested in all kinds of teas and fasting and used to sell Yerba Mate until I ran out of stock and didn’t replenish in time 🙁
Detox teas have long been used as part of cleansing diets, or as a way to help the body get rid of undesired toxins.
These types of tea come in many forms, and use a wide variety of ingredients. Each ingredient brings different healing properties to the table, and can help with everything from digestion and weight loss, to liver cleansing.
If anyone is interested I wrote an article on the best detox teas available right now, if there are others, let me know and I will add them in future articles. https://wellnessnova.com/best-detox-tea/
Cheers!
Christopher
Hi Sylvia-
Thank you so much for your guide! I fell in love with clean Vegan eating 6 years ago but the recipes I was following were so complex. The gift you gave me is simplicity!! Wow. Love the suggestion of picking 2-3 options for each meal weekly. And I completely agree with the benefits- my skin glows, I lost weight, I sleep well and I feel healthy. My family and I tried your biryani recipe and it was better than any Indian restaurant’s version. Thank you for this gift!
Sat Nam!
★★★★★
You are so welcome – I’m so happy you have enjoyed it!
Thank you so much for preparing this meal plan. I love that there are so many options and food varieties. I feel good and excited about my upcoming detox!
★★★★★
Thanks so much Kabrina!
Dear Sylvia, through your guide, and recipes, living a better lifestyle can be done by anyone! And you’ve shown that taking care of oneself can also be a beautiful and fun process. Thank you!
These are fantastic recipes!
★★★★★
“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.” S. Fontaine
So I went to this web site (and it is NOT a reputable source) via the link you provide–https://www.drjoelkahn.com/. “Evidence” cited includes references to studies of a very small number of individuals (31 or 65 people)–these are NOT scientific studies–these are anectodal observations, like the cancer patient who eats celery and claims to be “detoxed” or “cured”. These are not causal associations, and making claims to that effect is incorrect and misleading. As a molecular geneticist and university professor, I call bullshit on anyone using pseudoscience in order to push an agenda–and the agenda of Dr Khan is making $. I also consider the general disclaimer “do your own research” to be unhelpful in stemming the tide of misinformation that has taken over the internet, rather the endorsement of a dubious blog increases traffic to this man’s site. As most people don’t know what research actually is (it is NOT an internet search or reading a few non-peer reviewed blogs), it is not fair to point them towards a charlatan and then say “do your own research” . Doing one’s own research means critically assessing the data yourself & reading papers published in reputable peer-reviewed journals (not blogs)– it is dry and technical reading, and one needs to be aware of the caveats and go in with a skeptical mind. Khan, despite being a medic, is selling a product–and thus his advice should be viewed with skepticism from the outset. In fact, he claims to have a superpower: “I’ve helped thousands heal from heart disease (including lowering blood pressure, cholesterol, unclogging arteries and more) through simple life style changes. My superpower is in helping reverse even complex heart conditions, fatigue, sexual impairment without excessive medications and surgeries. I look forward to working with you in my exclusive Circle!”. J. Khan. He wants you to join his circle for $99/year… so he’s unlikely to be a very successful practitioner of medicine if he’s looking to make money on the internet peddling pseudoscience. This is nothing more than classic snakeoil salesmanship. Yes, it is too good to be true.
There are resources to help–I recommend Calling Bullshit: https://callingbullshit.org/. “Calling Bullshit has been developed by Carl Bergstrom and Jevin West to meet what we see as a major need in higher education nationwide. ”
So how do you know a paper is legit? Some great advice here: https://callingbullshit.org/tools/tools_legit.html
FYI–I am in no way associated with Drs Bergstrom and West or the Calling Bullshit project, nor do I have any financial or professional ties in their project. I found out about the project in looking for resources to better teach my own students to critically assess data.
★
Thanks for your opinion Bri. Please do whatever you need to do to feel your best- obviously, the plant-based diet does not resonate with you and that is totally fine. I’m not trying to sell anything here or convince anyone of anything. The guide is free, and I am not morally invested in the vegan diet. I honestly don’t care what people eat, or what diet people follow- I just wanted to share my personal experience and provide information from people I respect-and inspire others to “not take my word for it” but find their own path on their health journey. It matters not to me which path this is. I believe people are capable of making their own decisions and conclusions when it comes to their body and health.
Bri, Dr. Joel Kahn is well known for his credibility, integrity and dedication to science and research. He offers FREE, high-quality information on his podcast. Also, just because someone charges for something doesn’t mean it is not legitimate. Perhaps you should do more research on someone before you trash them. I find the Clean-Eating Guide to be on par ( or better than) with many well known, plant-based, heart-healthy eating plans out there, the only difference is that Sylvia’s food actually has flavor. The fact that it is being offered for free, is quite the gift.
★★★★★
I agree, Dr. Kahn (a heart doctor) offers really great info for free on his podcast and backs up everything he talks about with research. That’s why I was drawn to him.
If you don’t like that particular reference (and I have not researched it myself, so I am agnostic about it) then please track T Colin Campbell’s work (The China Study). He has done solid scientific research over many decades that establish benefits from a whole-food plant based diet.
The China Study-One of my favorite books!
Bri Lavoie: What exactly is it with you constantly feeling the need to post on websites and bring chefs work down? Not only just a few comments, unnecessary paragraphs. If you don’t have anything nice to say then don’t say it at all. I’ve seen your name multiple times and it is really disturbing that you’re messing with Sylvia’s ratings (which she has amazing recipes and tips) just because you don’t agree with them. You can simply move on to another website if you do not like it. If she was actually forcing people to purchase anything don’t you think she would charge for everything you claim she does? Maybe use your common sense for once. What you do is not constructive criticism, it is simply the same comment you always do and be mean. Please do not respond as I will not read it. Thank you.
★★★★★
I love what you have to offer all of us WITHOUT charging us! I am 64 and trying to improve my health by eating Keto, low fat, low carb, no meat, nothing white, exercise, intermittent fasting, low carb, heart healthy…….it’s always a new week and a new plan. I have paid for many “plans” and am excited to see that your plan doesn’t include a fee. I’m not against making money but am thankful you are offering your suggestions for free! I’m starting today. Thank you.
Aww, thanks Karen. We are able to provide free content because of the ads on our site.
Oops. Good to know. Just undid the ad blocker. 🙂
I am curious why ‘Bri is so damning of someone offering free recipes and ideas without claiming to be a font of all knowledge! Perhaps he ought to attack the meat and dairy industry who pedal a healthy lifestyle!
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
It is OK to take them anytime, morning or night, just not on an empty stomach. 🙂
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).
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?
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.
★★★★★
Hi Connie, you need to subscribe to emails- then the guide will come to you via email.
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 🙂
Hi Micaela, it is in the header of the weekly email I send out on Saturdays! “Clean-Eating Guide”, top right.
Thanks so much for telling your story. I started the clean-eating plan and I am on day 4. Feel amazing!
★★★★★
I am two weeks in and have more energy than I’ve had in a very long time.
★★★★★
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.
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.
No problem, I will email them to you. 🙂
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!!
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.
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.
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.
I don’t see a link to sign up for the guide. Is it still available?
Any of the sign up forms on the blog will get you the guide!
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!