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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

The post The Beet’s Plant-Based Diet Recipe: Roasted Carrot and White Bean Soup 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.

Why It’s Healthy: Cauliflower is high in fiber and vitamin B. Mango promotes healthy digestion. Mangos have 122 milligrams of Vitamin C per medium gruit, which is double the amount in an orange.

Why It Works for Weight Loss: Coconut milk is satisfying and the fatty acid profile can potentially help with aiding weight loss efforts.

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.

Snack: Oranges & Almonds

Why It’s Healthy: Oranges are high in vitamin C and help boost your immune system.

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.

Dinner: Chickpea Veggie Pasta

Why It’s Healthy: Spinach is rich in vitamin K, which is healthy for blood clotting, strong bones, and fast metabolism. Tomatoes are packed with vitamin C: One medium-sized tomato has 28 percent of the RDA.

Why It Works for Weight Loss: Chickpea pasta is a great pasta alternative because it is loaded with protein and fiber. The omega-9 fatty acid in avocado oil helps your body learn to burn fat for fuel and healthy fat can keep you feeling fuller longer.

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

Why It’s Healthy: Chia seeds are high in Omega-3s which helps reduce inflammation in the body and support a healthy heart.

Why It Works for Weight Loss: The potassium in a banana (422 milligrams) helps control appetite, and reduces bloating. Plus a banana is relatively high in fiber, with 3.1grams.

Lunch: Roasted Carrot & White Bean Soup

Why It’s Healthy: Carrots and celery are packed with vitamins and the Turmeric is 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: Sheet Pan Tofu & Veggies

Why It’s Healthy: Tofu is high in protein and low in calories. Half a cup of tofu has 10 grams of protein and only 95 calories.

Why it works for Weight Loss: Sweet potatoes are 77 percent water which makes them great for weight loss. Sweet potatoes are also low in calories. One medium-sized sweet potato has 103 calories and over 2 grams of fiber.

The post The Beet’s Plant-Based Diet Recipes, Week 1, Day 3 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: Edamame Dried Fruit Salad

 Why It’s Healthy: Pumpkin seeds are high in fiber and antioxidants. One ounce of pumpkin seeds has 1.7 grams of fiber and 7 grams of protein. Edamame is one of the best sources of plant-based protein with 17 grams of protein per cup.

Why It Works for Weight Loss: Fiber in the edamame can help you feel fuller for longer. Unlike white rice, quinoa is a complete protein and is high in fiber, with 5 grams and is a complex carbohydrate so you will feel fuller and not spike blood sugar as white rice would.

Snack: Oranges & Almonds

Why It’s Healthy: Oranges are high in vitamin C and help boost your immune system.

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.

Dinner: Chickpea Veggie Pasta

Why It’s Healthy: Spinach is rich in vitamin K, which is healthy for blood clotting, strong bones, and fast metabolism. Tomatoes are packed with vitamin C: One medium-sized tomato has 28 percent of the RDA.

Why It Works for Weight Loss: Chickpea pasta is a great pasta alternative because it is loaded with protein and fiber.

The post The Beet’s Plant-Based Diet Recipes, Week 1, Day 4 appeared first on The Beet.

Why It’s Healthy: Chia seeds are high in Omega-3s which helps reduce inflammation in the body and support a healthy heart.

Why It Works for Weight Loss: The potassium in a banana (422 milligrams) helps control appetite, and reduces bloating. Plus a banana is relatively high in fiber, with 3.1grams.

Lunch: JUST Egg Mini Frittata Bites

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, 5 grams of protein and no carbs. The fiber in the broccoli and spinach plus the protein in JUST Egg make for a filling, satisfying meal.

Snack: Cucumber Snack Box

Why It’s Healthy: Blueberries are loaded with antioxidants that help boost your immune system. Cucumbers are extremely hydrating since they are made up of 96% water.

Why It Works for Weight Loss: Crackers are a low-calorie alternative to chips. Guacamole is a sneaky source of protein and a good source of monounsaturated fat.

Dinner: Quinoa Tofu Burrito Bowl 

Why It’s Healthy: Quinoa contains all nine essential amino acids. Tofu has more protein than beef for each 100 calorie serving.  Tofu has 11 grams of protein per 100 calories and ground beef has 9 grams of protein per 100 calorie serving.

Why It Works for Weight Loss: Quinoa is a gluten-free grain that has 8 grams of protein and 5 grams of fiber so you’ll stay full longer.

The post The Beet’s Plant-Based Diet Recipes, Week 1, Day 5 appeared first on The Beet.

Why It’s Healthy: Chia Seeds are a great source of Omega-3 fatty acids, and combined with oats and berries make this breakfast rich in antioxidants.

Why It Works for Weight Loss: Oatmeal leaves you satisfied longer, so you’ll eat less and be full until lunch, due to the high fiber content. One cup of oatmeal has 4 grams of fiber.

Lunch: Edamame Dried Fruit Salad

Why It’s Healthy: Pumpkin seeds are high in fiber and antioxidants. One ounce of pumpkin seeds has 1.7 grams of fiber and 7 grams of protein. Edamame is one of the best sources of plant-based protein with 17 grams of protein per cup.

Why It Works for Weight Loss: Fiber in the edamame can help you feel fuller for longer. Unlike white rice, quinoa is a complete protein and is high in fiber, with 5 grams and is a complex carbohydrate so you will feel fuller and not spike blood sugar as white rice would.

Snack: Mango Coconut Smoothie

Why It’s Healthy: Cauliflower is high in fiber and vitamin B. Mango promotes healthy digestion. Mangos have 122 milligrams of Vitamin C per medium gruit, which is double the amount in an orange.

Why It Works for Weight Loss: Coconut milk is satisfying and the fatty acid profile can potentially help with aiding weight loss efforts.

Dinner: Sheet Pan Tofu & Veggies

Why It’s Healthy: Tofu is high in protein and low in calories. Half a cup of tofu has 10 grams of protein and only 95 calories.

Why it works for Weight Loss: Sweet potatoes are 77 percent water which makes them great for weight loss. Sweet potatoes are also low in calories. One medium-sized sweet potato has 103 calories and over 2 grams of fiber.

The post The Beet’s Plant-Based Diet Recipes, Week 1, Day 6 appeared first on The Beet.

Why It’s Healthy: Chia Seeds are a great source of Omega-3 fatty acids, and combined with oats and berries make this breakfast rich in antioxidants.

Why It Works for Weight Loss: Oatmeal leaves you satisfied longer, so you’ll eat less and be full until lunch, due to the high fiber content. One cup of oatmeal has 4 grams of fiber.

Lunch: JUST Egg Mini Frittata Bites

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, 5 grams of protein and no carbs. The fiber in the broccoli and spinach plus the protein in JUST Egg make for a filling, satisfying meal.

Snack: Cucumber Snack Box

Why It’s Healthy: Blueberries are loaded with antioxidants that help boost your immune system. Cucumbers are extremely hydrating since they are made up of 96% water.

Why It Works for Weight Loss: Crackers are a low-calorie alternative to chips. Guacamole is a sneaky source of protein and a good source of monounsaturated fat.

Dinner: Quinoa Tofu Burrito Bowl 

Why It’s Healthy: Quinoa contains all nine essential amino acids. Tofu has more protein than beef for each 100 calorie serving.  Tofu has 11 grams of protein per 100 calories and ground beef has 9 grams of protein per 100 calorie serving.

Why It Works for Weight Loss: Quinoa is a gluten-free grain that has 8 grams of protein and 5 grams of fiber so you’ll stay full longer.

The post The Beet’s Plant-Based Diet Recipes, Week 1, Day 7 appeared first on The Beet.

To that end here is your Week One, Shopping List. We hope you have some of these at home, but anything you need to buy is easy to source, and you can get it delivered if you don’t want to head out to the market. Just buy what you need for Week 1 now since we will send you Week Two before you need it. Get ready to get healthy,  lose some weight, and give your body the reboot it deserves.

The post Plant-Based Diet Shopping List, Week 1: Set Yourself Up For Success appeared first on The Beet.

Chia Seeds are a great source of Omega-3 fatty acids and combined with oats and berries make this breakfast rich in antioxidants.

Why It Works for Weight Loss:

Oatmeal leaves you satisfied longer, so you’ll eat less and be full until lunch, due to the high fiber content. One cup of oatmeal has 4 grams of fiber.

The post The Beet’s Plant-Based Diet Recipe: Berry Baked Oatmeal for Breakfast appeared first on The Beet.