Looking to try the Plant Based Diet? Receive a simple, 7-day, vegan, Plant-Based Guide with 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, are participating in Plant-Based January, or are wanting to make the switch to a whole-food, plant-based diet, here is a PLANT-BASED Recipe Guide to help you on your journey.
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 young, 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. Nothing really seemed to work.
So I tried something different. I started listening and paying attention to what my body was actually telling me. In the beginning, I just started noticing what and 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 if the “healthy” nuts were out, and I had just one, even though I wasn’t hungry, I’d enviably eat the entire bowl. The salt! The fat! I loved it!
I started paying attention to how my body felt – acknowledging the foods left me feeling energized, satiated and deeply nourished. And this is different for each of us. We are genetically different and no one diet is right for all of us. And the interesting thing is most diets actually “work” if they align with your genetics and lifestyle. Meaning, most diets – vegan, keto, paleo, low-fat, low-carb, pescatarian, etc, can all work to help people lose weight. The issue is, which one is the best for you? Keto works for many folks, like my husband. But if your body is a slow metabolizer of fat (like mine) it just won’t work the same way. I feel much better eating a “clean” Mediterranean diet. Perhaps the best thing for our bodies is just simply to mix things up – eat more variety, consume a diverse array of veggies and fruit, and eat with the seasons.
I noticed how there were foods that actually caused me to feel ravenous and overeat. These were processed foods. Most of us can agree, that processed foods, even so-called “healthy” ones, create inflammation, cravings, and rev up our appetites even more, making them incredibly easy to overeat. Most processed foods, contain inflammation-causing “seed” oils (polyunsaturated fats, aka PUFA’s)- canola oil, sunflower, safflower, cottonseed, corn oil, and soybean oil- which were introduced to our diet not too long ago. They seem to cause inflammation, lower immunity, are near impossible to burn off. They can “hijack” our fat cells and actually turn our “satiated signals” off, making us crave even more inflammatory foods. When was the last time you tried to eat just one tortilla chip? It’s impossible.
Some doctors believe that if you just changed this one thing, and eliminated seeds oils, your health would improve greatly. Some are even prioritizing this over eliminating sugar and smoking. Seriously.
The problem is, these Polyunsaterated seed oils (or PUFAS) are in practically everything. Even “healthy” things! Organic, store-bought hummus, nut milks, vegan cheeses, vegan mayo, store-bought dressings, sauces, even healthy “organic”, “non-GMO” products. Check the labels friends- it’s concerning!
So the week of “clean-eating” begins with cutting out these processed foods for a period of time, allowing our bodies a break, and help reset our taste buds. Eating plant-based meals, with lots of healthy fruits and veggies, slow metabolizing carbs, plant-based proteins, healthy fats, allows our bodies to do what it naturally does… balance and heal itself.
This diet feeds our healthy gut bacteria which is key to immune healthy. It energizes us and keeps us healthy.
So, though I am not technically vegan, I do a week of plant-powered eating every month or so. In January, I do it for the whole month. It’s a nice practice and I know my body feels the benefits, and I just wanted to share it.
9 Benefits of a Plant-Based Diet:
- lowers cholesterol
- boosts immunity
- heals the gut
- helps heal diabetes
- lowers inflammation,
- lowers blood pressure,
- reduces cancer risk,
- lowers heart disease
- Is the least taxing diet on the environment.
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! Slow-metabolizing carbs like beans and whole grains feed our healthy gut bacteria which helps support our immune system. I find that in the process, I start to actually crave these whole plant-based foods because I feel better, sleep better and have way more energy.
So this is what I try to do every couple months: For 7 days, I’ll cut out all processed foods, meat, dairy, refined sugars, refined carbohydrates, and alcohol. I make all meals from scratch, cooking only a few very simple meals that I eat throughout the week. I keep it very simple. 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.)
On an ongoing daily basis, I try to practice intermittent fasting most days, adopting a 16/8 fasting schedule (eating just 2 meals a day within an 8 hour period, with no snacking-allowing my body to rest for 16 hours). This helps moderate insulin spikes and promotes autophagy. For more information on the benefits of fasting or intermittent fasting, read this recent article from Harvard Medical School and this Wikipedia article. If you struggle with insulin resistance or type 2 diabetes, I highly recommend that you research and consider this.
And yes, occasionally I splurge because I really don’t believe in depriving one’s self of all life’s pleasures. For example, I really love 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. I changed the habit of eating it. And I also changed the habit of constantly snacking when I wasn’t hungry- substituting this tea, or this apple cider vinegar drink called a switchel. This was huge for me.
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 the PLANT-BASED Diet 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, (I don’t believe the vegan diet is right for everyone) but rather show you simple ways to include more nutritious, veggie-focused, home-cooked meals into your life, and try to help wean you off of processed foods.
There are many paths to health, and my hope is to inspire and motivate you to find your own. Take inventory of how you feel and start taking responsibility for your health. This is not your doctor’s job- this is your job. We only get one body while we are here… and our food choices do affect our health.
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!
Here are a few of my favorite resources that have inspired the PLANT-BASED Guide.
- The Longevity Diet
- The Obesity Code
- Wildatarian Diet
- Prevent and Reverse Heart Disease
- The China Study
- Fat Burn Fix-great info on seed oils
- 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. 🙂
PLANT-BASED Diet
- Prep Time: 30
- Cook Time: 30
- Total Time: 1 hour
- Yield: 4
- Category: Vegan
- Method: Stovetop
- Cuisine: Northwest
- Diet: Vegan
Description
A simple, vegan, 7-DAY, PLANT-BASED Diet with step by step guide and 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
Thank you so much for your inspiration. I am ready to start treating my body like a temple and have found this article wonderful and encouraging.
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Love it!
Great information & recipes. Thanks so much!
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I recently came across your recipes and signed up right away. I have to thank you for posting these incredible recipes in addition to all the great information you provide. My husband is a huge meatasaur but has been trying more and more whole foods recipes I’ve been making. when I show him the photos, he says, yes that looks really good.
This is exactly what I was looking for in my never ending search to eat better.
With so much gratitude
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wow wow and just wow! Thanks so much for your inspiration, dedication and sharing your recipes.
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Hi and happy new year!
I am interested in the 7-day cleanse. Could you share please?
When you sign up for emails, it will automatically come to you.
My comment is more of a general comment on all your site et the email subscription. I must say thank you very much, I am really impressed by the quality of all recipes and articles. How you managed to make – vegan – things simple, tasty and fun. It’s been several weeks I plan my meals every week with your recipes, I must admit I have quite a lot a free time so easier to cook from scratch but I intend to keep these habits once I start my job, might be more challenging. Anyway, thanks again & keep posting ♡
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Thanks so much- appreciate this.
Hello Sylvia,
I thought you had a mushroom wellington recipe that you had shared. I can’t see how to do a search specifically on your site. Do I remember correctly? Getting ready for Thanksgiving and I’d like to make one. Help please.:)
Hi Yes, type in “Wellington” in the search bar at the top of the homepage. https://www.feastingathome.com/mushroom-wellington-rosemary-pecans/
or just google mushroom wellington, you should see it. 🙂
Really need this
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Just recieved your introduction email. After reading through it I feel very excited about getting started on this journey (which will be starting today).
~Paula~
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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!
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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!
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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!
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“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.
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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.
Your recipes are amazing! I do agree that there is a lot of pseudoscience about eating “clean” that disturbs me, and the idea of a detox is complete hogwash. That being said eating seasonal, local, mostly veggie foods is undeniably good for the environment and I am so grateful for your delicious recipes!
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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.
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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.
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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.
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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!
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I am two weeks in and have more energy than I’ve had in a very long time.
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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!