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Whether you are looking for a simple, 7-DAY RESET or are wanting to transition to the whole-food, plant-based, vegan lifestyle, this PLANT-BASED Recipe Guide will help you on your journey.
We are all genetically different and no one “diet plan” is right for all of us, all of the time. And the interesting thing is most diets actually do “work” in the beginning. Meaning, most diets – vegan, keto, vegetarian, paleo, low-fat, low-carb, pescatarian, carnivore, etc, can all help people lose weight. But do they work overtime? That is the real question. The simple act of switching up our diet from time to time is probably a good thing. This creates biodiversity in our gut. I like to think of this as eating with the seasons. I know I feel much better eating a more diverse, plant-rich, nutrient-dense diet.
My Plant-Based Journey
Over the years, I’ve tried many different diets- periods of being vegan or vegetarian, then going low carb for periods of time, or switching to a pescatarian diet, and short periods of a higher protein diet to build muscle, then swinging back down to a low saturated fat diet. Guess what? They all had some benefits. What I learned was to listen to my body.
First, I made a point of 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… snacking, eating whatever was sitting on the counter as I walked past regardless if I was hungry. Being a restaurant owner, then 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 also started paying attention to how my body felt – simply acknowledging the foods left me feeling energized, satiated and deeply nourished, and noticing which foods left me feeling achy, stiff, or inflamed. At first, it was so subtle, it was really hard to pinpoint. On the mornings I woke up feeling stiff or tired, I noted what I ate the night before. I began to see a real pattern. I’m curious if you’ve noticed it too?
Processed Foods
Whenever I consume ultra-processed foods, inevitably the next day I feel signs of inflammation. My joints feel a little stiff and achy. An interestingly, eating these foods, actually cause me to feel ravenous and crave them even more.
Processed foods, even so-called “healthy” ones are designed to be ridiculously flavorful and addicting, making them incredibly easy to overeat. When you feed the “bad” bacteria in your gut with processed foods, you strengthen them, which amplifies their hunger signals to drive us to consume even more!
Seed oils:
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. Because of the way they are highly processed with high heat (instead of pressed) they cause inflammation, lower immunity, are near impossible to burn off. When we do burn them off, they can be quite toxic. 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.
The problem is, these Polyunsaterated Seed Oils (or PUFAS) are in practically everything. Even “healthy” things! Vegan burger patties, organic, store-bought hummus, nut milk, vegan cheeses, vegan mayo, store-bought salad dressings, sauces, even healthy “organic”, “non-GMO” products. Check the labels friends- it’s concerning!
Glyphosates:
Many processed foods also contain glyphosates (herbicides) that damage the good bacteria in our gut which are key to building a strong immune system. Glyphosates are used heavily in non-organic bean, corn, grain and soy crops – so all those delicious chips, crackers, tortillas, non-organic hummus, vegan snacks, etc., not only contain seed oils but contain glyphosates. Double whammy!
White Sugar and Flour:
White flour and processed sugar are also highly processed- very inflammatory to many people, and can create huge glucose spikes.
Now don’t get me wrong- our bodies probably can handle small amounts of any of these- we do have a beautiful built-in detox system (our liver) – but if your diet consists mainly of these, then giving your body a week or month of “clean eating” will feel life-changing!
Plant Based Guide
So the Simple 7-Day Reset begins with cutting out all these processed foods (even vegan ones!) and eating simple, clean, plant-based meals:
- fresh veggies and fruit
- plant-based proteins (beans, legumes, organic tofu)
- slow metabolizing carbs (whole grains, sweet potatoes, winter squash)
- plant-based fats (olive oil, coconut oil, avocado, nuts, seeds)
By consuming nutrient-dense foods, we will feed our healthy gut bacteria, all the while protecting our liver …and allow our body to do what it naturally does… balance and heal itself.
In the process, we also help reset our cravings, by feeding our “good” gut bacteria, strengthening THEM, amplifying THEIR hunger signals for more plant-based foods.
So, though I am not technically vegan, I like to do a week or two of plant-based eating every month or so. And on the days that I do eat fish, eggs, or dairy, I always incorporate a diverse range of nutrient-dense, veggies and fruits.
Every January, after “chocolate, wine and cookie season”, I love to partake in a whole month of vegan, plant-based eating. It’s a nice practice and I feel the benefits: better sleep, more energy, glowing skin, and weight loss.
9 Benefits of a Plant-Based Diet:
- lowers cholesterol
- feeds healthy gut bacteria
- 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 a plant-based diet 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 slows down the aging process.
And while we take this “break” our bodies become better able to absorb all the incredible nutrients we are putting into them. 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 few 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 14/8 fasting schedule (eating just 2 meals a day within a 10 hour period, with allowing my body to rest for 16 hours). This helps moderate insulin spikes and promotes autophagy.
For more information on the benefits of 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 this. It is absolutely reversible.
What to Expect
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 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, but rather to show you simple ways to include more nutrient-dense, 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 absolutely impact our health. We have more power that we are led to believe.
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.
Here are a few of my favorite resources that have inspired the PLANT-BASED Guide.
- The Longevity Diet
- Eat Smarter
- The Obesity Code
- Wildatarian Diet
- Prevent and Reverse Heart Disease
- 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! You’ll also be signed up for our Saturday morning recipes.
Absolutly FREE and no strings attached, ever. 🙂
xoxo
Just subscribed..cant wait to try your recipes..especially for our son with MS
Thanks Ester!
Looking forward to starting my vegan 7 day plant based journey.
Please let us know how it goes!
I am excited to learn more. I have been wanting to incorporate more vegetarian meals into my family’s diet. I have not been very successful because I can’t seem to find a good variety of recipes that are both filling and to my family’s taste. Will your guide help in this area?
I think it will. 🙂 You could also just pick one- two days a week where you eat plant-based and start from there.
Trying to find a meal plan that would help me lose belly fat and detox my liver, I found and downloaded the pdf of your “Simple, 7-day, plant-based Clean-Eating Guide” several days ago, and then had a conversation two days ago with a friend about intermittent fasting (2 days/week @ 600 kcal). I started my first 600-kcal day yesterday to kick off my new eating habits based on your suggestions. I’m looking forward to the outcome and will share my results. I used to teach nutrition, so I’m 1,000% on board with your meal and food suggestions. I’ve always felt better, “lighter” when meat is not the feature of my meals, and I already cook all my meals from scratch, so this should be an easy refocus of my food priorities. Thank you for your suggestions.
Thanks Emily- keep me posted. Make sure to include lots of plant-based protein, it will help with satiety.
I just subscribed to your website. Can’t wait to try your recipes.
Awww…. thanks so much Gina! Happy you are here!
Help! I subscribed and received plan, but can’t seem to access it any longer.
Hi Jan it is linked at the top of each Saturday email. 🙂
Thank you for sharing both receipts (which I’ve loved this far) and inspiration towards a plant based diet.
Just what I needed!
Best to you – April
thanks April!
Hi Sylvia
Thank you so much for your wonderful recipes. I spent my day preparing 3 soups and 2 drinks, namely the minestrone, the lentil soup and another recipe of mine which is just leeks, zucchini, miso, vegetable stock and pepper; Ayurvedic turmeric detox tea and the Switchel.
Each recipe tastes delicious and my hubby said he kept smelling these delicious aromas wafting from the kitchen. So happy! I’ll be trying the vegetable spring rolls for lunches next. I’m thinking of varying the ingredients to make a range of combos such as 1. tomatoes, red onion, olives or olive tapenade, capers (I love these tiny flavour bombs); 2. Tomato, edamame, avocado and cucumber. Hopefully these flavours will marry well enough together!
With regard to the Switchel drink, how much of the recipe should I be drinking every day for it to be effective …I made around 32 fluid oz (940ml).
Keep well and regards
Rosina
Rosina, Glad you are enjoying the process. Studies show that drinking 2 tablespoons of AC vinegar a day can help to lower weight if that is what you are after. I’m not sure how strong you made the switchel?
Hi Sylvia, I put in 2 tablespoons so that means I need to drink it all in one day. Thanks again for your help.
Ok great! I guess you could always make it stronger if you want to drink less?
Hi Sylvia, I discovered your blog today and am most excited to give it all a go. I note that in the drinks section, the Switchel recipe hyperlink takes you to the masala chai recipe instead. I tried searching for Switchel but got no result. I am very interested in an apple cider drink to have first thing in the morning. Would you have a recipe for such a drink available please? I look forward to hearing from you.
Sorry about that! Type “apple cider” in the search bar, it should come up.
Thank you for your prompt response. Got it, all good.
I subscribed to the blog but I can’t see where to access the Plant Based Guide
Did you get any emails? Do you get the weekly email?
I printed one of your recipes and it included nutrition information, but I tried others and the nutrition was not included in the printed version. Please make nutrition information available in all of your printable recipes, it it very important to have it and writing it on the copy should not have to be done.
Hi Arlene, sorry about that- some of the older recipes don’t have the nutritional info. I am slowly going through and adding, but there 900+ recipes on the blog and so it is taking me some time. If there ever any specific ones you want, just leave a comment on that recipe, and I will get to it within 24 hours.
I am trying to cook vegetarian meals at least 3 or4 times a week. I need to learn how to prepare and cook the huge variety of peas beans and lentil most of which I have never used before and don’t know the names of.
Good for you-it can be fun exploring new ingredients!
Hello Sylvia, I’m just starting plant base life style. I was wondering if you are able to suggest to me a good plant base cookbook?
There are so many! Have you heard of Green Kitchen Stories- I believe they have a few cookbooks!
Hi Sylvia! It is the first time in years i ever leave a comment in any blog. But yours is just outstanding and deserve a massive congratulations and thank you. Your recipes are super. Every day i try one dish and it is always a success. I really don t like cooking but I get excited in executing anything you post!
Thanks again
Thanks so much-very appreciated!
I really enjoyed this blog in so many ways. Very interesting insights and while having the upper most respect for the study and work of dieticians, sometimes not being one, gives you a small advantage. You are able to still keep an open mind to alternative schools of thought and ideas that have not been written down in the text books. One of which as you very clearly emphasize is the importance of stopping and listening to what our own body is trying to tell us.
I sometimes think that our gut feelings originate from our genes that contain the sum total experiences of our forefathers. We should never underestimate ourselves; we know a lot more than we realise!
I agree. 🙂
Feastingathome is the BEST BLOG about weight loss, I read it practically every day. I am also happy that I was able to find because it not only allowed me to lose weight, but also to maintain a great figure, I hope it will help others!
thanks Andre- glad the recipes are helping on your weight loss journey!
Where have you been all my life?! I am enjoying your recipes so much!!! The recipes are creative, the instructions are easy to follow and the pictures are not just beautiful but very helpful in helping me achieve the final product. Thank you so much for the work you do and please continue to create more culinary wonders. I am so grateful!
thanks Lyn, glad you are enjoying!
Hello Sylvia, I love the your recipes and I have cooked about half of these listed under the 40 mouthwatering vegan recipes. Being a vegan, whenever I get stuck for ideas I always remember to visit your website and I am immediately refreshed again. I was wondering, do you have a cookbook coming out? If you did, I would totally order this!
Thank you again
Kind regards,
Kathryn
Awww thanks Kathryn- no cookbook yet. 😉
I love your blog!! I would love to know what you think is a good quality probiotic to take in the morning like you recommend!
Taylor- I try to mix it up and switched to taking it at night. Right now I’m loving Trader’s Joes Women’s Blend.
Your recipes are inspiring! I didn’t think I could go plant based. Have started to lose weight, gain energy, and lower my cholesterol. This has saved my life!
Thank you so much!.
There are so many great recipes I can’t wait to try them all!.
Awwwww… thanks and glad it is working for you.
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.
Love it!
Great information & recipes. Thanks so much!
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
Love it Mimi- glad the blog is helping!
wow wow and just wow! Thanks so much for your inspiration, dedication and sharing your recipes.
Thanks so much!!!
Hi and happy new year!
I am interested in the 7-day cleanse. Could you share please?
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