Comparing Plans: Plant-Based Diet

How this Fast Diet Lifestyle works: Eat these meals tomorrow, for a calorie total of less than 600. On another day this week, eat the meals from a different post, another day of eating 600 calories or less. Eat sensibly the other days of the week. That’s it. Simple way to lose weight and be healthier.

What is a Plant-Based Diet? Some say it is the healthiest way to eat. Close to the ground, low on the trophic scale, this way of eating does not mean that you become a vegan or vegetarian. One way to picture it is that any meal, as well as an average of meals for a week, features more plant products than animal products. When I look at a recipe to decide if I can code it “PB” [meaning plant-based], I consider the mass [‘weight’ to you non-science types] of the animal ingredients compared to the plant ingredients. If all the plants out-mass the meat/eggs/fish, then I’ll call it plant-based. You might wonder if you should include some of the new meat-substitutes for this diet. I’d say no: some of them are very high in fat. One way to get more plants into your diet is to challenge yourself to 30-Per-Week. To see how well this way of eating parallels the Fast Diet, view the chart. There are many PB meals in the Archives.

Is this food allowed on this diet…Plant-based On Fast Days
Fatty Animal protein: beef, lamb, porkNoYes
Lean Animal protein: chicken, turkey~2 sv/weekYes, preferred
Eggs Up to 3/ week Yes 
Beer, wine, cocktailsWine, maybeOn Slow Days
Grains, starches: rice, wheat products, pasta, cereal grains Yesin moderation
Nuts + seedsYes in moderation
Beans, legumes: peas, kidney beans, lentils, chickpeasYesYes 
Seafood protein, especially with Omega-3 fats~2 sv/weekYes 
Apples, melons, pears, all other fruitsYesYes 
BerriesYes Yes 
Leafy green vegetables: spinach, chard, kale, lettuceYesYes 
Dairy: Cheese, milk, yogurt A few times/weekSome 
Vegetable oils: olive, canolaIn moderationin moderation
Animal fat: butterNo in moderation
Root vegetables: beets, sweet potatoes, carrotsYesYes 
Other vegetables: onions, tomatoes, peppersYesYes 
Fat Not muchNo 
Protein plant-basedYes. lots 
Higher fiberYes Yes
Daily Carb intakeNot a factorKeep it low
Whole grains Yes Yes
Simple carbs: cookies, pastries, cake, bread, processed foodsNONot on Fast Day
Number of days per week to follow the regimin 7 of 72 of 7
Do calories matter?No Only 600 on Fast Days

Our plant-based breakfast has only 1.5 eggs [that’s 2.7 oz — well within the limit] and as much vegetables and fruit as egg. The dinner has a ‘garnish’ of meat and many-times-more vegetables and rice. Both recipes are a good introduction to a diet of less meat and more vegetables.

Basquaise Sauce ScrOmelette: 153 calories 8.4 g fat 1.5 g fiber 10 g protein 8 g carbs [7 g Complex] 50 mg Calcium  NB: Food values shown are for the ScrOmelette and fruit only, and do not include the optional beveragesPB GF  Basquaise Sauce takes eggs to a new level and it is so easy to use if you already have a batch in the refrigerator or freezer.

1½ two-oz eggs  HINT: If you are serving one person, crack three 2-oz eggs into a small bowl or glass measuring cup. Whip up those eggs and pour half of their volume into a jar with a lid and put it in the ‘fridge for next week.   2 rounded Tablespoons Basquaise Sauce  1 oz pear OR ¼ cup blueberries  Optional: blackish coffee [53 calories] or blackish tea or mocha cafe au lait [65 calories] or lemon in hot water  Optional: 5-6 oz fruit smoothie or berry-yogurt smoothie [88 calories]

Heat a non-stick saute pan which has been spritzed with non-stick spray. Whisk the eggs with salt and pepper to taste and 1 Tbsp of the Basquaise Sauce. Pour into the pan. As the eggs just begin to set, spread remaining Basquaise Sauce over the egg. Leave the omelette flat or fold and continue cooking to your liking. Plate with the fruit and serve the beverage of your choice. Have a spicy day.

Tandoori Chicken and Vegetables: 265 calories 5 g fat 9 g fiber 20 g protein 32.6 g carbs 99.5 mg Calcium PB GF  TIP: You can buy jars of tandoori sauce in most supermarkets. Be sure it does not contain corn syrup or sweeteners. Aim for 70-80 calories/quarter cup

2 oz chicken, cooked or raw ½ cup eggplant, cubed 2 oz broccoli florets 2 oz bell peppers, cut in chunks 2 oz zucchini, sliced or cubed  2 oz carrots, sliced ¼” thick or use ‘baby carrots’ cut in quarters ¼ cup brown rice, cooked ¼ c tandoori sauce, store-bought 2 Tbsp plain, non-fat yogurt

Cook the vegetables together in a little water until they are tender. Add the chicken and the sauce. Warm it all. If the chicken is raw, be sure to cook it through. Either stir the yogurt into the sauce or serve it atop the meal. Plate the brown rice [warm it if cold] and serve the chicken and vegetables on top. Perfect for eating on a hot night or a cold one.

Ingredients for next week: Breakfast, single portion for Monday …………………………… single portion for Thursday:

1.5 two-oz eggs70-calorie whole-grain bread 
bell pepper + black olivessmoked salmon + whipped cream cheese
goat cheese/chèvre cucumber or Swedish Cucumber Salad
Optional smoothieoptional smoothie
optional hot beverageoptional hot beverage

Dinner, single portion for Monday:………………………….. single portion for Thursday:

Mediterranean Vegetables cold roast beef + pickled beets
garbanzo beans/chickpeascornichons or dill pickles
shrimpDijon mustard
Camargue red ricesourdough rye bread
Sparkling waterSparkling water

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