Print out the full e-Book and log your progress to stay on course with the helpful journal in the back. Get ready to get your diet–and your body–back on a healthy track. You’re going to feel amazing.

See The Beet’s Plant-Based Diet in a beautiful e-Book to download, print, and keep handy!

Instead of sharing the e-Book with friends, have them sign up for The Beet’s Plant-Based Diet and do it together. They’ll get all the daily newsletters, expert tips, and helpful online support that you get.

Download the e-book here.

Your password to open the ebook is: GoVeganGetHealthy2022

Keep Track of Your Progress

Keeping a progress log is an effective way to stay on track throughout your diet. Use this log to write down your day-to-day meals, workouts, mood and wins to help you ace this diet.

Here is The Beet’s Plant-Based Diet Progress Tracker.

The post Download The Beet’s Plant-Based Diet E-Book: 100+ Pages of Recipes and Tips appeared first on The Beet.

We’re offering a Winter Special: Sign up today and you’ll get the course for $19.99 – 50% off the original price of $39.99.

To give you a taste of a recipe on the cooking course, we have unlocked this Roasted Carrot and White Bean Soup just for you. This dish also happens to be one of our most popular recipes on TikTok with more than 1.1 million views!

https://www.tiktok.com/@thebeetofficial/video/6852278307744910597

Why This Roasted Carrot and White Bean Soup is Healthy:

Carrots and celery are packed with vitamins and turmeric is a powerful anti-inflammatory spice and can help with reducing inflammation and aid in digestive concerns.

Why It Works for Weight Loss:

One serving of navy beans provides 19 grams of fiber, which is more than half of the recommended daily value of fiber for women (which is 25 grams according to the USDA) and exactly half of what men need (38 grams a day for men according to the USDA).

Notes: 

Leftovers: Refrigerate in an airtight container for up to 4 days, or freeze for up to 6 months.

Serving Size: One serving is approximately 2 cups.

No Immersion Blender:  Use a regular blender instead, ensuring there is a place in the lid for the steam to escape.

Carrot Tip:  If using different-sized carrots, aim for about 0.5 lb. of carrots per serving.

No Carrots: Use sweet potato instead.

Add Toppings: Greek yogurt, avocado, roasted vegetables, pumpkin seeds, sesame seeds, hemp seeds, cinnamon, or extra turmeric.

Nutrition: Calories 426; Fat 13; Carbs 67g; Fiber 23g; Sugar 18g; Protein 16g; Cholesterol 0mg; Sodium 887mg; Vitamin A 46529IU; Vitamin C 22mg; Calcium 269mg; Iron 7mg

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First of all she has the credentials: She is a Registered Dietitian with the College of Dietitians of Ontario, holding a Bachelor’s and Master’s degree in Human Nutrition. And she has a major client base, of people who come to her for personalized, evidenced-based nutrition. Nicole’s solutions are both personalized and practical, and she believes in being plant-based for your health.

Not only that but she takes beautiful pictures and she has over 115,000 followers on Instagram, and her nutrition blog is a popular source of expert advice, meal-prep tips, shopping guides, healthy eating strategies, and beautiful plant-based recipes. We love that every one of her pictures has her helping hand in it since it makes us feel like this is personal. She is here to hold your hand and help you reach your healthy body goals. We like someone with a hand on the diet wheel.

Nicole Osinga’s philosophy is aligned with the approach we take at The Beet

“Eat real, whole foods. Eat mostly plants,” she says. “Focus on the texture, taste, and quality of the food; don’t get hung up on calories or points. Nourish your body instead of restricting yourself. Prepare most of your food yourself.”

Nicole creates personalized strategies for her clients, to help them achieve their nutrition and health goals. She also provides meal plans that fit her clients’ lifestyles, encouraging them to prep meals in advance. Nicole has an encouraging, motivational, and understanding approach. This is why this plant-based meal plan will work for you … she has tried it (or a version of it) on her own clients and they swear by this approach. She is teaching you not just how to eat to lose weight now, but how to have a healthier relationship with food and keep the weight off forever.

The post Meet the Expert Behind The Beet’s Plant-Based Meal Plan, Nicole Osinga appeared first on The Beet.

We’re sweetening the deal: Sign up for The Beet’s Plant-Based Diet with a friend and not only will you both succeed at your body goals, but when you tag each other on The Beet’s Instagram you’ll both be entered to win a $50 Amazon gift card as well as an adorable tote bag from The Beet, while supplies last. Make sure to both signup for the diet, and one of you tags the other on Instagram, so that you’ll each be entered to win your gift cards and Beet bags. See below for details.

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Hummus has 6 grams of dietary fiber in 3.5 ounces, which comes out to 24 percent of daily fiber recommendation for women and 16 percent for men. Celery is a low-calorie alternative to dip in hummus to make you feel fuller between meals.

Why It Works for Weight Loss:

Hummus is a great source of plant-based protein and can help fight hunger cravings between meals. It is high in iron which helps boost energy levels. Celery has 5 grams of fiber in two stalks. One stalk of celery has 10 calories and is made up of 95 percent water.

The post The Beet’s Plant-Based Diet Recipe: Celery and Hummus for Snack appeared first on The Beet.

Why It’s Healthy: Blueberries, strawberries and blackberries contain antioxidants that boost your immune system, and fiber to keep blood sugar steady. One cup of strawberries has 3 grams of fiber.

Why It Works for Weight Loss: The almond butter supplies protein and fills you up, and hemp seeds are protein power sources, with 6 grams in 2 tablespoons of hemp seeds.

Lunch: Roasted Carrot & White Bean Soup

Why It’s Healthy: Carrots and celery are packed with vitamins and the Turmeric is a powerful anti-inflammatory spice and can help with reducing inflammation and aid in digestive concerns.

Why It Works for Weight Loss: One serving of navy beans provides 19 grams of fiber, which is more than half of the recommended daily value of fiber for women (which is 25 grams according to the USDA) and exactly half of what men need (38 grams a day for men according to the USDA).

Snack: Cherries & Pumpkin Seeds

Why It’s Healthy: Pumpkin seeds are high in omega-3 and are anti-inflammatory.

Why It Works for Weight Loss: Cherries are a low-calorie, high-fiber fruit made of 80% water.

Dinner: JUST Egg Fried Rice

Why It’s Healthy: JUST Egg is free of cholesterol and has similar amounts of protein with less saturated fat than chicken eggs. JUST Egg is also non-GMO and free of artificial flavors.

Why It Works for Weight Loss: One serving of JUST Egg contains 45 calories, 7 grams of protein and no carbs. The fiber in the mixed vegetables and the protein in JUST Egg make for a filling, satisfying meal.

The post The Beet’s Plant-Based Diet Recipes, Week 1, Day 1 appeared first on The Beet.

The easiest way for Is to meal prep on Sunday. Only focus on making your Monday through Wednesday lunches and dinners, since breakfasts and snacks you can make the same day.

For more on shopping and meal prepping, check out:

• 7 Ways Nutritionists Are Making Changes to Meal Prep RIght Now 
• How to Eat Healthy Every Single Night in 30 Minutes or Less 
• 15 Best Tools You Need for a Healthy Plant-Based Kitchen

The post The Beet’s Plant-Based Diet Expert Tip 1: Shop and Meal Prep in Advance appeared first on The Beet.

Why It’s Healthy: Ginger is an anti-inflammatory and the flavor enhances everything it gets paired with, so combine it with other antioxidant-rich foods like oranges and mangos.

Why It Works for Weight Loss: Orange and mango are packed with vitamin C and combined they have 173 milligrams of vItamin C. This smoothie is packed with protein and fiber from the chia seeds, flax seeds and protein powder.

Lunch: Tropical Tofu Salad

Why It’s Healthy: A half a cup of tofu has more protein than one egg and is packed with protein. One hard-boiled egg has 6 grams of protein whereas half a cup of tofu contains 10 grams. Spinach is high in vitamin C; in half a cup of spinach you get 34 percent of your RDA, which is 65 to 90 milligrams a day.

Why It Works for Weight Loss: Mangos have more fiber than an apple. One apple has 4.4 grams of fiber whereas one mango has 5 grams.

Snack: Celery & Nut Butter

Why It’s Healthy: Nut butter is a great source of Vitamin E which helps build a strong immune system. Celery is rich in antioxidants and helps reduce inflammation.

Why It Works for Weight Loss: This simple snack contains healthy fat from the nutter butter and is high in protein. Using celery rather than bread or crackers makes this low in calories and carbs while delivering 8 grams of protein.

Dinner: Mediterranean Chickpea Pasta

Why It’s Healthy: Brown rice pasta is great for anyone sensitive or allergic to gluten. Spinach is rich in vitamin K, which is healthy for blood clotting, strong bones, and fast metabolism.

Why It Works for Weight Loss: Cooked chickpeas are packed with protein: Half cup has 8 grams of protein which is 15 percent of the 45 to 55 grams of protein that women need in a day and 12 percent of the 55 to 70 grams of protein men need (depending on activity levels). A half-cup of chickpeas also has 17.5 grams of filling fiber.

The post The Beet’s Plant-Based Diet Recipes, Week 2, Day 1 appeared first on The Beet.

Unsalted popcorn is a great source of fiber and is low in fat. Almonds are high in Vitamin E and are loaded with antioxidants.

Why It Works for Weight Loss:

The ratio of unsaturated fat to protein in almonds, along with the fiber, helps to reduce hunger. They are also low in carbs and high in protein. A note about snacks: We usually recommend a snack stay in the 200 calorie range and this one is slightly over, but because of all that healthy fiber you’ll feel fuller longer and these are healthy calories!

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