In response to a very motivated personal training client's request to lose weight (you go, girl!), I crafted an "All-in, I'm sick of trying everything" 2-week weight loss plan. WITHOUT A DOUBT, the skeleton of this plan has not only helped my personal training clients (and the world) lose weight over the last 15 years but also decrease their risk of heart disease and diabetes (plenty of research to support it). In fact, many have cut down their cholesterol by 30 points quite quickly and controlled their fluctuating blood sugar levels (not good for weight loss, optimal living, energy levels, or diabetes). Since we're currently immortal, though, we'll just focus on the issue at hand: the nasty, nasty weight.
Instead of a long-winded explanation, Ill just let you dive in below. Please keep this in mind, though: The further you stray from this plan the harder it is to achieve sustainable weight loss (if any at all). I wish I could say that a filet mignon wrapped 10 times in bacon served with buttery mashed potatoes and a healthy side of Hall Winery Cabernet Savignon (ohhhhhh, sweeeet Mary) is the answer to losing weight but the universe won't allow it despite my requests (so unfair). Sure, most weight-loss claims are partially right about their respective diets if they are a.) restrictive and/or b.) different from the standard American diet I grew up on (and so did you). You most likely will lose weight initially, but at what sacrifice? Nutritional deficiency? Discomfort? Crankiness from your discomfort? Frustration when the weight returns after you finish the diet? Low levels states of inflammation? Slow buildup of blockage in your arteries?
This plan is the countermeasure to all of those common challenges with the "other" diets. A couple things to keep in mind if you attempt this plant-based approach: It's plant-based, and you need to eat nutrient-dense plants. Yep, doesn't sound sexy for some people but I assure you that once you dress up that plate it can become a foodie/culinary experience! It's true....it's true (visit the restaurant Bad Hunter in Chicago).
If you decide not to attempt this and choose another path, I get it. It's probably not aligned with the way you were raised, what's typically consumed in your social circles, or, simply, not something that you want to try. My only ask is that you're honest with yourself about the reasons why. Many people will shrug it off because they just don't want to do it (which is fine). You just have to accept the consequences. Never forget, though, the one thing that you often refuse to do is the one thing that you need to do the most. If you need a little more push, watch the documentaries "What the Health" or "The Game Changers" on Netflix.
Give it a shot, and then we'll figure what we can get away with afterward....over a glass of wine and some charcuterie ;)
And, by the way: Humans should still follow this plant-based personal training program as a baseline even if they aren't trying to lose weight.
YOUR GUIDE FOR THE NEXT 14 DAYS
Timing of Meals
Option A:
-Wakeup: 7/7:30 am
-Meal 1: 8:30/9 am
-Meal 2: 12:30/1 pm
-Meal 3: 6/7 pm
-Bedtime: 10 pm
Option B:
-Wakeup: 7/7:30 am
-Meal 1: 8/8:30 am
-Meal 2: 12/12:30 pm
-Meal 3: 4/4:30 pm
-Meal 4: 8/8:30 pm
-Bedtime: 11/11:30 pm
Guidelines for your Eating
-300-500 calories (up to 700 calories depending on the physical demand, usually only applies to people who are active more than 1 hour per day or participate in high-intensity workouts EVERY day)
-Volume per meal: Typically 2-3 measuring cups of food, anything below can lead to a deficiency and anything above....well, we know what happens. Dang nature!!!!
-Do not eat list: Any meat, dairy, alcohol, processed foods, refined sugars (e.g., breads, rices, pastas, etc, etc)
-3-5 hours between meals for proper digestion and absorption
-7-8 hours of sleep per night (you're more willing to step out of bounds, or nothing will sound good when you're tired)
-Eat at the same time and wake up/go to bed within an hour each day.
Plate Ratio
Each plate has the same ratio of nutrients:
-45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)
-25-40% Protein (vegetables, nuts, beans, etc.)...Side note: I receive 100 grams of protein from whole plants (no supplements) each day for those who are concerned about my well being :)
-25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.)
Adaptations to the Guidelines Above
-Any foods that you have an allergy, intolerance, or sensitivity to:
-Any healthy foods that you refuse to eat for personal reasons:
A LIST OF PLANT-BASED MEALS (SO, SO MANY OPTIONS….)
Choose Any of These 27 Meals (It Doesn't Matter if it's Breakfast, Lunch, or Dinner....It Really Doesn't, I Swear)
-Daily harvest smoothie: 1 serving plus 1/4 cup of cashews and 1 tbs of chia or hemp seeds
-Veggie Stir Fry 1: Bed of spinach, 1 cup of black beans, 1 cup of vegetables (fresh asparagus and shaved brussels sprouts), ¼ cup of cashews, 1/4 cup of blueberries, and 1 tbs of chia seeds.
-Veggie Stir Fry 2: Bed of spinach, 1 cup of black beans, 1 cup of vegetables (cooked onions, bell peppers), ¼ cup of cashews, creole seasoning, and 1 tbs of hemp seeds.
-Veggie Stir Fry 3: Bed of spinach, 1 cup of black beans, 1 cup of vegetables (frozen diced root vegetables, bell peppers), ¼ cup of cashews, Trader Joe's coffee rub seasoning, and 1 tbs of chia seeds.
-Veggie Stir Fry 4: Bed of spinach, 1 cup of garbanzo beans, 1 cup of vegetables (green beans, shaved brussels sprouts), ¼ cup of cashews, 1 banana, and 1 tbs of hemp seeds.
-Tacos: El Milagro corn tortillas, avocado, vegetarian refried beans, chopped bell peppers and spinach tossed in lime juice, Frontera Jalapeno and Cilantro salsa
-Instant Pot Lentil Chili
-Any vegan soup with a broth base and lots of veggies
-Any vegan recipe from Cookie and Kate
-Any vegan recipe from the back of your "End of Dieting" book by Dr. Fuhrman
-Any stir fry recipe with wild rice (no more than 25% of the plate though...it will spike your blood sugar levels)
-Fruit Smoothie: Instead of the protein powder, add 2 tbs of hemp or chia seeds and 1/2 cup of oats for good fat, fiber, and protein. Any amount of fruit sugar beyond 15-20 grams, may lead to weight gain (and a banana and mangoes have 18 grams of sugar in each serving alone. Possible combinations: Banana, mango, strawberry, blueberry, kiwi
-Granny's Berry Berry Oatmeal: Blueberries, red raspberries, and strawberries stirred in, topped with all-natural granola and honey. Modifications: Substitute the milk with almond milk. Add pecans instead of granola. Add a type of seeds (hemp, chia, etc.) too.
-Banana Oat Pancakes: Fresh diced bananas in an oat batter, perfectly griddled and topped with more fresh bananas. Modifications: If you must have your pancakes, a banana, oat, and almond milk batter will be your best bet hands down. Top with pecans to add healthy fat and protein and limit the syrup (1 teaspoon as a generous treat to a meal that already has plenty of sugar from the bananas).
-Breakfast Tacos: Mushrooms, jalapenos, and onions stuffed in three corn tortilla accented with green salsa and cilantro. Garnished with refried beans, lettuce, tomatoes, and sour cream. Modifications: No cheese or sour cream. Substitute the mushrooms with Peppers, Spinach, Tomato, Onions, Broccoli, or Scallions. Add a side of seeds (hemp, chia, pumpkin, sunflower, etc.) and avocado or nuts.
-Steel Cut Oats: Steel-cut oatmeal with almond milk and add blueberries, strawberries, or bananas as well as pecans and a type of seeds (hemp, chia, etc.).
-More breakfast tacos: Jalapeno peppers, avocado, onions, mushrooms, potatoes, and tortillas
-Mexican Veggie Skillet: Onions, green peppers, frozen root veggies, and diced tomatoes, 1/2 cup of black beans, 1 tbsp hemp seeds, 3 tbsp of salsa, 1/4 avocado
-Stir Fry or Riced Cauliflower and veggies: Be mindful of the oil (a fat dense option that we should minimize). Smear the pan with grapeseed oil to remove excess calories and fat. Check out local Asian restaurant menus for different combinations of veggie stir fry. Toast almonds on the pan for additional texture and taste.
-Cajun stir fry: Sauteed mushrooms, peppers, onions, chia seeds, black beans, creole seasoning, salsa
-Tacos with beans cauliflower peppers. El Milagro corn tortillas (only made of lime, corn, and water)
-Salad with mint, cucumbers, and chickpeas: Trying tossing with almonds and cashews for additional protein, fiber, and good fats. Squeeze lime to add flavor. Add black or pinto beans for additional protein and fiber.
-Buffalo cauliflower: I looooooove buffalo sauce on everything.....and it's half butter, half hot sauce: No bien! Choose Frank's Red Hot Buffalo Sauce-the best healthy alternative!!!
-Lemon garlic sauce chicken, veggies, and pasta: 1/4 chicken (2-4 oz), 1/2 veggies, 1/4 Banza Chickpea Penne Pasta (or substitute with boiled and drained cauliflower rice).
-Bean chili: 1 diced medium yellow onion, 2 minced garlic cloves, 2 tbs tomato paste, 1 tsp salt, 1 tsp pepper, 1 cup dry green lentils, 1 (8 oz) can tomato sauce, 1 (14.5 oz) can petite diced tomatoes, 1 (4 oz) can diced green chiles or hot Rotel, 2 tsp chili powder, 2 tsp cumin, 1 tsp oregano, 2 red peppers, 3 tbs of Worcestershire, 1 can of drained kidney beans, and 1 can of drained pinto beans.
-Tuscan white bean soup: 2 cans white (or cannellini) beans, 1 tbsp extra virgin olive oil, 1 large onion, sliced, 1 (28 oz) can chopped tomatoes, undrained, 1 tsp thyme, 1 tsp salt, 1 tsp white or black pepper, 1 cup white wine, 1 tsp minced garlic, 3 cups diced red potatoes, 1 cup diced zucchini without skin, 1 tbsp balsamic vinegar, 1 tsp Italian seasoning
-Spaghetti squash with a garden vegetable pasta sauce
-Edamame hummus plate: Edamame hummus, raw mushrooms, bell peppers, carrots, celery, grape tomatoes
-Grilled or Roasted Veggie Salad: Baby spinach, grilled peppers and onions, eggplant, snap peas, squeezed lemon and lime
*******Want to add something else, to this list? Please email me with your suggestion!!!!
Instead of Snacks, Eat a Regular Meal (Because You're Hungry) or Eat This Smaller Version of a Meal
-Kale, black bean, red pepper flakes, and avocado bowl
-Spanish spinach with chickpeas
-Hummus and tabouli salad
-Chickpea salad
-Mixed olives, almonds, and minced garlic tossed in a little tahini sauce
-Roasted chickpeas and carrots with lemon and tahini sauce and crushed almonds
-Cashews with sliced apples
-Pistachios with a banana
-Kale chips with jalapeno hummus and lemon
-Hummus with chia seeds and sliced bell peppers
If You're Eating on the Road
Chipotle
-Tacos: Corn tortillas, avocado, black beans, romaine lettuce, pico de gallo
-Bowl: Black beans, pinto beans, fajita veggies, fresh tomato salsa, tomatillo green-chili salsa, guacamole
Roti
-Bowl: Hummus, tomato and cucumber, fresh vegetables, red cabbage slaw, sumac onions
-Bowl: Tomato and cucumber, red cabbage slaw, sumac onions, tahini
Lyfe Kitchen
-Edamame hummus with seasonal vegetables
-Roasted curry cauliflower with brussels sprout petals, roasted grapes, capers
Protein Bar
-HI-5 Smoothie: Coconut milk, kale, spinach, cilantro, and pineapple blended with crushed ice
-Market Smoothie: Coconut milk, kale, romaine, spinach, celery, apple, ginger, cucumber, parsley, lemon, and lime
-Sweet Greens Smoothie: Coconut milk, pineapple, apple, spinach, romaine, kale, celery, ginger, cucumber, parsley, lemon, lime
Pret a Manger
-Moroccan lentil soup: A bold soup packed with hearty lentils and chunky vegetables, with a handful of spices and a dash of balsamic vinegar to create an authentic Moroccan
-Black bean soup
-Mediterranean Mezze Salad: A colorful salad loaded with falafel, butternut squash, harissa chickpeas, beet hummus, dukkah, pomegranate seeds, and fresh mint
-Veggie Fiesta Salad: Black beans, charred corn, jicama & zucchini slaw, cubed pepper jack, avocado, pickled red onions, cilantro & lime over a bed of romaine and spinach
Freshii
-Superfood Soup: Vegetable broth, quinoa, kale, broccoli, cabbage, carrots, celery, red onions
-Salad/Bowl: Spinach, kale, almonds, strawberries, cherry tomatoes, cabbage, mushrooms, roasted peppers, sesame seeds, beet slaw
Left Coast Food and Juice
-Jimmy Ching: Napa cabbage, romaine hearts, snow peas, crunchy quinoa, cashews, green onion, mint, sesame seeds, chinese mustard vinaigrette
-Robust Rosa: Kale, spinach, roasted broccoli, red onion, roasted tomato, toasted hemp seeds, avocado caesar dressing
True Food Kitchen
-Charred Cauliflower: Harissa tahini, Medjool date, dill, mint, pistachio
-Seasonal Ingredient Salad: Brussels sprout, butternut squash, cauliflower, white bean, pomegranate, toasted mulberry, horseradish vinaigrette
-Ancient Grains Bowl: Miso-glazed sweet potato, turmeric, charred onion, snow pea, grilled portobello, avocado, hemp seed
Sweet Green
-Spicy Sabzi: Organic baby spinach, shredded kale, spicy broccoli, raw beets, organic carrots, bean sprouts, spicy quinoa, basil, Sweet Green hot sauce, carrot chili vinaigrette (ask for no roasted sesame tofu)
-Bowl (build your own): Organic mesclun, bean sprouts, spicy broccoli, hot chickpeas, toasted almonds, local apples, lime-cilantro jalapeño vinaigrette
-Bowl (build your own): Organic arugula, basil, shredded cabbage, raw beets, toasted almonds, spicy sunflower seeds, carrot chili vinaigrette
Caffe Baci
- Grain Salad: Organic kale & spinach, citrus-marinated northern beans, tri-colored quinoa, pickled red onion, toasted sunflower seeds, citrus vinaigrette on the side
- Grilled Vegetable Salad: Native, grilled seasonal vegetables, balsamic vinaigrette
- Tomato Salad: Fresh vine tomatoes, cucumbers, red onions, fresh basil, red wine vinaigrette, Italian spice blend
SAMPLE GROCERY LIST (ORGANIC PLEASE)
Fresh Fruit
Green Kiwi
Organic Pink Lady Apples
Organic Blueberries
Bananas
Organic strawberries
Organic Limes
Fresh Veggies
Organic Red and Orange Bell Peppers
Hass Avocado
Local Asparagus
Organic Sliced White Mushroom
Taylor Farms Angel Hair Coleslaw
Organic Micro Tipped Green Beans
Organic Baby Spinach
Shaved Brussels Sprouts
Organic Broccoli
Shaved Carrots
Frozen Veggies
Organic Frozen Quinoa With Roasted Vegetables
Organic Frozen Butternut Squash
Organic Frozen Peas
Organic Frozen Root Vegetables
Fridge
Forager Cashewmilk Yogurt
Dried Goods
Organic Pinto Beans (Dried)
Organic Black Turtle Beans (Dried)
Organic Whole Roasted and Unsalted Cashews
365 Organic Sliced Roasted and Unsalted Almonds
Organic corn tortillas
Wild Rice
10-Minute Farro
10-Minute Quinoa
Hemp Seeds
Chia Seeds
Banza Chickpea Penne Pasta
Canned Goods
No Salt Added Garbanzo Beans
Amy's Organic Soups Fat-Free Chunky Vegetable (Shouldn’t they always be fat-free anyway? You might be surprised)
Canned Stewed Tomatoes (for chili or soup)
Sauces, Seasonings, and More
Frontera Salsa Mexicana Red Tomato With Jalapeno + cilantro
Frontera Fajita Sauce
Trader Joe's Coffee Rub Seasoning
Better Than Bouillon Vegetarian Base
Creole Seasoning
Basil
Cumin
Tumeric
Jar of Minced Garlic
Jar of Minced Shallots
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Disclaimer: I'm not a doctor, you're not a patient, and we are all educated people who will always check with our doctors before starting a weight loss plan. If you're allergic to any item, it's up to you to control what you mindfully consume. Leave it off the menu and, once again, always check with your doctors.
Photo Credit: Give lots of love to https://www.urbangourmet.co.nz/ for presenting an empty table to build a feast to thrive on.
