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, pork||No||Yes|
|Lean Animal protein: chicken, turkey||~2 sv/week||Yes, preferred|
|Eggs||Up to 3/ week||Yes|
|Beer, wine, cocktails||Wine, maybe||On Slow Days|
|Grains, starches: rice, wheat products, pasta, cereal grains||Yes||in moderation|
|Nuts + seeds||Yes||in moderation|
|Beans, legumes: peas, kidney beans, lentils, chickpeas||Yes||Yes|
|Seafood protein, especially with Omega-3 fats||~2 sv/week||Yes|
|Apples, melons, pears, all other fruits||Yes||Yes|
|Leafy green vegetables: spinach, chard, kale, lettuce||Yes||Yes|
|Dairy: Cheese, milk, yogurt||A few times/week||Some|
|Vegetable oils: olive, canola||In moderation||in moderation|
|Animal fat: butter||No||in moderation|
|Root vegetables: beets, sweet potatoes, carrots||Yes||Yes|
|Other vegetables: onions, tomatoes, peppers||Yes||Yes|
|Daily Carb intake||Not a factor||Keep it low|
|Simple carbs: cookies, pastries, cake, bread, processed foods||NO||Not on Fast Day|
|Number of days per week to follow the regimin||7 of 7||2 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 beverages. PB 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 eggs||70-calorie whole-grain bread|
|bell pepper + black olives||smoked salmon + whipped cream cheese|
|goat cheese/chèvre||cucumber or Swedish Cucumber Salad|
|Optional smoothie||optional smoothie|
|optional hot beverage||optional hot beverage|
Dinner, single portion for Monday:………………………….. single portion for Thursday:
|Mediterranean Vegetables https://wordpress.com/post/fastingme.com/10035||cold roast beef + pickled beets|
|garbanzo beans/chickpeas||cornichons or dill pickles|
|Camargue red rice||sourdough rye bread|
|Sparkling water||Sparkling water|
2 thoughts on “Comparing Plans: Plant-Based Diet”
Sounds like a reasonable plan.
Right you are, Dorothy. Reasonable and relatively easy to do. Healthy eating shouldn’t be difficult.
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