Will I get enough protein on a plant-based eating program?

Don’t worry, you will get enough protein. The menus exceed the recommended daily value for protein.Many so-called diet “experts” and even many doctors tell us that we need to eat large amounts of animal protein in order to stay healthy. It’s a comforting story, because many people want to keep eating meat,
eggs and dairy. But the truth is, plant foods contain the full spectrum of amino acids, and provide all of the protein our bodies need. Eating large amounts of animal products is not a healthy way to meet our nutritional needs.
One of the problems associated with eating animal protein is that it elevates IGF-1 more than plant protein. That’s because animal protein is richer in essential amino acids. These elevated IGF-1 levels
increase your risk of developing cardiovascular disease and cancer.

Is it true that breaking my food intake up into smaller meals eaten throughout the day is helpful?

No—you don’t want to be eating throughout the day, because your body will always be in the anabolic phase (digesting) and won’t go into the catabolic phase, where fat is burned for fuel and when your body is working to clean itself. Eating constantly interferes with body-fat loss, even from the same amount of caloric intake.

What beverages can I have?

Water is always the best choice for a beverage. It is okay to have plain, unsweetened seltzer or carbonated water. Hot or iced caffeine-free herbal tea is also an option.

Can I drink coffee?

Cut out the caffeine or limit yourself to one cup of coffee per day. Coffee can be an addictive substance and it is better to consume it only in moderation, if at all. Any sweetened milk, whether dairy or non-dairy, added to the cup of coffee will hinder the full potential of this plan.

Can I add spices or other seasonings to the recipes?

Feel free to spice up your meals. You can add herbs, spices, no-salt seasonings, cayenne pepper or hot pepper flakes to any of the recipes. Just don’t use salt.

How do I handle eating out at a restaurant?

Dining out can be challenging when transitioning to a high-nutrient diet. Do some research ahead of time and look for restaurants that have healthful options. For breakfast, it is easy to find oatmeal and fresh fruit. For lunch and dinner, large, entrée-sized salads are often good choices; ask for the dressing on the side and use a minimal amount, or stick to lemon juice or vinegar. Vegetable-filled whole grain wraps or vegetable burgers are also commonly available. Most restaurants will also be happy to make you a special platter composed of an assortment of cooked vegetables.

What if I get invited to a party?

Bring your own food to the party and bring extra to share with others. It is also helpful to eat something healthful before you go, so you don’t arrive at the party hungry and tempted to overindulge.