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.

Why It’s Healthy: Avocado has 4 grams of protein and more potassium than a banana, and is loaded with healthy fat to help your body learn to burn fat as fuel.

Why It Works For Weight Loss: This meal is filled with fiber. Avocado has 13 grams of fiber and 2 tablespoons of chickpeas has 4.4 grams of fiber, so with all that fiber and healthy fat (from the avocado) you’ll feel full longer.

Lunch: Falafel Tahini Salad

Why It’s Healthy: Lentils are a great alternative for meat because they are made up of 25 percent protein. One cup of cooked lentils also has 3 milligrams of iron, which your body needs.

Why It Works For Weight Loss: Green lentils and chickpeas combined, offer 31.5 grams of protein. High protein and high fiber foods help slow digestion, which keeps you fuller for longer. Studies suggest that Apple Cider vinegar can increase feelings of fullness and help you eat fewer calories, which may also lead to weight loss.

Snack: Popcorn & Almonds

Why It’s Healthy: 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.

Dinner: Veggie Edamame Gnocchi

Why It’s Healthy: Tomatoes are packed with vitamin C: One medium-sized tomato has 28 percent of the RDA. Avocado oil is one of the heart healthiest oils because it contains omega-9 fatty acids, also called Oleic acid, which is heart-healthy. It also has a high smoke point, making it best for cooking at high heat. Broccoli is one of the only dark veggies that have calcium.

Why It Works for Weight Loss: 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. Broccoli is a vegetable that is high in fiber and relatively low in carbs so it’s on most keto and paleo diet plans.

The post The Beet’s Plant-Based Diet Recipes, Week 2, Day 2 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 & Hummus

Why It’s Healthy: 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.

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 3 appeared first on The Beet.

Why It’s Healthy: Avocado has 4 grams of protein and more potassium than a banana, and is loaded with healthy fat to help your body learn to burn fat as fuel.

Why It Works For Weight Loss: This meal is filled with fiber. Avocado has 13 grams of fiber and 2 tablespoons of chickpeas have 4.4 grams of fiber, so with all that fiber and healthy fat (from the avocado) you’ll feel full longer.

Lunch: Lettuce Wrapped Veggie Burger

Why It’s Healthy: This veggie burger is high in fiber and potassium thanks to the seeds, beans and prunes in the mix. One cup of prunes alone has 12 grams of fiber. A homemade veggie burger also ensures you cut out all the processed ingredients in a prepackaged burger.

Why It Works for Weight Loss: Using lettuce instead of a bun cuts out the refined carbohydrates of the bread and you save 120 calories that would be in a burger bun. The veggie burger is made up of high fiber foods, which helps regulate your digestive system.

Snack: Edamame & Grapes

Why It’s Healthy: Grapes are high in antioxidants that help decrease inflammation.

Why It Works for Weight Loss: Edamame is high in protein with 9 grams per half a cup has 9 grams of fiber.

Dinner: Veggie Edamame Gnocchi

Why It’s Healthy: Tomatoes are packed with vitamin C: One medium-sized tomato has 28 percent of the RDA. Avocado oil is one of the heart healthiest oils because it contains omega-9 fatty acid, also called Oleic acid, which is heart-healthy. It also has a high smoke point, making it best for cooking at high heat. Broccoli is one of the only dark veggies that have calcium.

Why It Works for Weight Loss: 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. Broccoli is a vegetable that is high in fiber and relatively low in carbs so it’s on most keto and paleo diet plans.

The post The Beet’s Plant-Based Diet Recipes, Week 2, Day 4 appeared first on The Beet.

Why It’s Healthy: Blueberries and cinnamon are loaded with antioxidants and are known anti-inflammatory foods.

Why It Works for Weight Loss: Overnight oats are more digestible after being soaked overnight, which helps your body absorb more nutrition from the food.

Lunch: Falafel Tahini Salad

Why It’s Healthy: Lentils are a great alternative for meat because they are made up of 25 percent protein. One cup of cooked lentils also has 3 milligrams of iron, which your body needs.
Why It Works For Weight Loss: Green lentils and chickpeas combined, offer 31.5 grams of protein. High protein and high fiber foods help slow digestion, which keeps you fuller for longer. Studies suggest that Apple Cider vinegar can increase feelings of fullness and help you eat fewer calories, which may also lead to weight loss.

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: Vegan Lentil Loaf and Asparagus

 Why It’s Healthy: Lentils are high in protein, fiber and iron. One cup of cooked lentils has 16 grams of fiber, which is half of your recommended amount fiber for the day (25-30g). One cup of lentils has 18 grams of protein, so about one third your goal of 45 to 55 grams of protein a day.

Why It Works for Weight Loss: Asparagus is a natural detoxifier, low in calories, and is made up of 90 percent water. Asparagus and Lentils together have 20 grams of fiber which helps fill you up.

The post The Beet’s Plant-Based Diet Recipes, Week 2, Day 5 appeared first on The Beet.

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 spinach and the protein in JUST Egg make for a filling, satisfying meal.

Lunch: Lettuce Wrapped Veggie Burger

Why It’s Healthy: This veggie burger is high in fiber and potassium thanks to the seeds, beans and prunes in the mix. One cup of prunes alone has 12 grams of fiber. A homemade veggie burger also ensures you cut out all the processed ingredients in a prepackaged burger.

Why It Works for Weight Loss: Using lettuce instead of a bun cuts out the refined carbohydrates of the bread and you save 120 calories that would be in a burger bun. The veggie burger is made up of high fiber foods, which helps regulate your digestive system.

Snack: Popcorn & Almonds

Why It’s Healthy: 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.

Dinner: Broccoli Almond Salad

Why It’s Healthy: Broccoli is full of vitamins and antioxidants, including a disease-fighting agent that boosts immunity even as it helps take the stress off your organs. Edamame is high in protein: One cup of cooked edamame has about 18 grams of protein.

Why It Works For Weight Loss: Edamame is a low-calorie, high-fiber and filling food. 1/2 cup of edamame has only 95 calories and contains 4 grams of fiber (16 percent of the daily value.)

The post The Beet’s Plant-Based Diet Recipes, Week 2, Day 6 appeared first on The Beet.

Why It’s Healthy: Blueberries and cinnamon are loaded with antioxidants and are known anti-inflammatory foods.

Why It Works for Weight Loss: Overnight oats are more digestible after being soaked overnight, which helps your body absorb more nutrition from the food.

Lunch: Broccoli Almond Salad

Why It’s Healthy: Broccoli is full of vitamins and antioxidants, including a disease-fighting agent that boosts immunity even as it helps take the stress off your organs. Edamame is high in protein: One cup of cooked edamame has about 18 grams of protein.

Why It Works For Weight Loss: Edamame is a low-calorie, high-fiber and filling food. 1/2 cup of edamame has only 95 calories and contains 4 grams of fiber (16 percent of the daily value.)

Snack: Edamame & Grapes

Why It’s Healthy: Grapes are high in antioxidants that help decrease inflammation.

Why It Works for Weight Loss: Edamame is high in protein with 9 grams per half a cup has 9 grams of fiber.

Dinner: Vegan Lentil Loaf and Asparagus

 Why It’s Healthy: Lentils are high in protein, fiber and iron. One cup of cooked lentils has 16 grams of fiber, which is half of your recommended amount fiber for the day (25-30g). One cup of lentils has 18 grams of protein, so about one third your goal of 45 to 55 grams of protein a day.

Why It Works for Weight Loss: Asparagus is a natural detoxifier, low in calories, and is made up of 90 percent water. Asparagus and Lentils together have 20 grams of fiber which helps fill you up.

The post The Beet’s Plant-Based Diet Recipes, Week 2, Day 7 appeared first on The Beet.

Combine Food Types

When eating carbs, it’s healthier to balance them: Add veggies for fiber, proteins to fill you up and healthy fat to keep you full longer.

Don’t Eat Carbs Alone. Make sure you get Protein, Fat and Veggies.

Here’s a Bright Idea: Salad for Breakfast!

Get Your Veggies Tip:

Most people don’t get the recommended 5 servings of fruits and veggies a day.

Try eating leftover salad for breakfast or add veggies to your morning smoothie, and you’ll start out ahead of the game.

Ratios Matter: Add More Vegetables for Weightloss

Eat to Lose, then to Maintain

When losing weight, fill your plate with vegetables, then add protein and some healthy fat.

As you level off and decide that it’s time to maintain your weight loss, you can add some carbs (whole grains are best) and still eat vegetables and protein and fats.

On the “maintain” stage of your diet you can cut down the vegetables from 2 servings to 1.

Portion Control: A Snack is 1/2 the Size of a Meal

Snacks are Half the Size of a Meal

If you want to eat a snack between meals it should be no more than about 200 calories and contain half the amount of food as a meal.

This can keep you full, but don’t overdo it because snack calories can add up.

Healthy Alternatives to Satisfy Your Sweet Tooth

Craving a Sweet?

Try eating fruit first, since that will usually satisfy the urge and then your body will burn those calories much more evenly than if you have real candy.

You’re trying to avoid a spike in insulin which signals the body to store fat. Fruit is full of fiber, so a much better choice.

Know Where to Get Your Protein
Get Your Plant-Based Proteins

Everyone asks where do you get your protein. Two answers: One is that you don’t need as much as you think, and most people eat too much protein.

The other answer is that it’s easy when you focus on eating legumes: Chickpeas and lentils, tofu and edamame all have more protein than most animal products.

The post The Plant-Based Diet Helpful Graphics: Your Roadmap to Weight-Loss Success appeared first on The Beet.

The post The Beet’s Plant-Based Diet Shopping List for Week 2, Plan Ahead for Weight Loss appeared first on The Beet.

Why It Works For Weight Loss: Edamame is a low-calorie, high-fiber and filling food. 1/2 cup of edamame has only 95 calories and contains 4 grams of fiber (16 percent of the daily value.)

Nutrition: Calories 453; Fat 28g ; Carbs 34g; Fiber 14g; Sugar 11g; Protein 26g; Cholesterol 0mg; Sodium 307mg; Vitamin A 1198IU; Vitamin C 132mg; Calcium 260mg; Iron 5mg 

The post The Beet’s Plant-Based Diet Recipe: Broccoli Almond Salad for Lunch or Dinner appeared first on The Beet.