So, if you choose to follow this eating plan and are taking blood pressure medication or medication for diabetes, PLEASE inform your physician--for those people that jump in with two feet and really follow the guidelines closely, you may need to have your doctor reduce your dosage fairly quickly. Please closely monitor your blood pressure and blood sugar.
I'm hoping you where able to clean out your kitchen and have stocked your shelves with whole foods such as potatoes, rice, beans and lots of vegetables and fruits--fresh or frozen makes no difference.
You can dip your toes in slowly, or jump in with both feet--whatever works for you. You can simply change one meal at a time, one day at a time, or completely change your diet overnight.
The guidelines for a whole food plant based diet are:
- No animal products--meat, poultry, fish, dairy or eggs
- No highly processed foods--anything in a box, bag, or carton with an ingredient list a paragraph long
- No oil--yes, that means olive oil!
- Vegetables--starchy (potatoes, squash) and non-starchy (peppers, lettuce, onions, cabbage, broccoli, etc.)
- Whole grains--brown rice, quinoa, wheat, oats, rye, barley
- Legumes--beans, peas and lentils
Exercise is optional--it's a bonus, it keeps our heart pumping strong, works our muscles which in turn feeds our bones keeping them strong, keeps us flexible, and tones us up! Everyone should try and get at least 30 minutes of some kind of exercise every day. A brisk walk is perfect!
I've already mentioned this, but if you haven't done this yet, try and get some potatoes roasted for the week, make a big batch of some kind of whole grain like brown rice and make a big pot of soup that will last you for the week so you can throw these foods together quickly and make meals in 15-30 minutes.
BREAKFAST: Oatmeal with fruit
LUNCH: Soup and salad
DINNER: Baked potato topped with vegetarian chili and a side salad
Here's the recipe for the chili and soup: