The Plant-Based Gist

WITHOUT A DOUBT, the skeleton of this plan has not only helped my personal training clients in Denver (and the world) lose weight over the last 20 years but also decreased their risk of heart disease and diabetes, with plenty of research to support it. Many have quickly cut down their cholesterol by 30 points and controlled their fluctuating blood sugar levels, which has helped with weight loss, optimal living, energy levels, and diabetes.

Instead of a long-winded explanation, I'll just be sure to let you dive in below. Please keep this in mind, though: the further you stray from this plan, the harder it is to achieve sustainable weight loss (if any). I wish I could say that a filet mignon wrapped ten times in bacon served with buttery mashed potatoes with a healthy pour of Hall Winery Cabernet Sauvignon (oh, sweet Mary) is the answer to losing weight. Still, the universe won't allow it despite my requests (so unfair). Sure, most weight-loss claims are partially correct about their respective diets if they are a.) restrictive and b.) different from the standard American diet I grew up on (and likely, so did you). You most likely will lose weight initially, but at what sacrifice? Nutritional deficiency? Discomfort? Crankiness from your discomfort? Frustration when the weight returns after you finish the diet? Low-level states of inflammation? Slow buildup of blockage in your arteries?

This plan is the countermeasure to all those common challenges with the "other" diets. A few things to remember if you attempt this plant-based approach: It’s plant-based, and you must eat nutrient-dense plants. Yep, doesn't sound sexy for some people but I assure you that once you dress up that plate it can become a foodie & culinary experience!

I get it if you decide not to attempt this and choose another path. It probably needs to be aligned with how you were raised, what's typically consumed in your social circles, or, simply, not something you want to try. I just wanted to ask that you're honest with yourself about why. Many people will shrug it off because they don't want to do it (which is fine). You have to accept the consequences. Never forget, though, that you often refuse to do the one thing you need to do the most. If you need a little more push, watch the documentaries "What the Health" or "The Game Changers" on Netflix.

Give it a shot, and then we'll figure out what we can get away with afterward. A glass of wine and chocolate aren't too far out there.

Side note: Humans should still follow this plant-based personal training program as a baseline, even if they aren't trying to lose weight.

vegetarian-chili-recipe-plant-based-personal-trainer.jpg — **Eating Plan**

YOUR GUIDE FOR THE NEXT 3 DAYS:

Timing of Meals

Option A:

Wakeup: 7/7:30 am
Meal 1: 8:30/9 am
Meal 2: 12:30/1 pm
Meal 3: 6/7 pm
Bedtime: 10 pm

Option B:

Wakeup: 7/7:30 am
Meal 1: 8/8:30 am
Meal 2: 12/12:30 pm
Meal 3: 4/4:30 pm
Meal 4: 8/8:30 pm
Bedtime: 11/11:30 pm

Guidelines for your Plant-based Eating

300-500 calories per meal (up to 700 calories depending on the physical demand, usually only applies to people who are active more than 1 hour per day or participate in high-intensity workouts EVERY day)
Volume per meal: Typically 2-3 measuring cups of food, anything below can lead to a deficiency and anything above...well, we know what happens. Dang nature!
Do not eat list: Any meat, dairy, alcohol, processed foods, refined sugars (e.g., breads, rices, pastas, etc, etc.)
3-5 hours between meals for proper digestion and absorption
7-8 hours of sleep per night (you're more willing to step out of bounds, or nothing will sound good when you're tired)
Eat at the same time and wake up/go to bed within an hour each day.

Plant-Based Plate Ratio

Each plate has the same ratio of nutrients:

45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)
25-40% Protein (vegetables, nuts, legumes, intact grains, beans, etc.) Side note: I receive 100 grams of protein from whole plants (no supplements) each day for those concerned about my well-being. :)
25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.)

Adaptations to the Guidelines Above

Any foods that you have an allergy, intolerance, or sensitivity to
Any healthy foods that you refuse to eat for personal reasons

**Cookie and Kate’s Plant-Based Recipes: Roasted Cauliflower and Farro (We Remove the Olive Oil and Feta)**

A LIST OF PLANT-BASED MEALS

Choose Any of These 27 Meals (It Doesn't Matter if it's Breakfast, Lunch, or Dinner)

Daily Harvest Smoothie: 1 serving plus 1/4 cup of cashews and 1 tbs of chia or hemp seeds
Veggie Stir-fry 1: Bed of spinach, 1 cup of black beans, 1 cup of vegetables (fresh asparagus and shaved brussels sprouts), ¼ cup of cashews, 1/4 cup of blueberries, and 1 tbs of chia seeds.
Veggie Stir-fry 2: Bed of spinach, 1 cup of black beans, 1 cup of vegetables (cooked onions and bell peppers), ¼ cup of cashews, creole seasoning, and 1 tbs of hemp seeds.
Veggie Stir-fry 3: Bed of spinach, 1 cup of black beans, 1 cup of vegetables (frozen diced root vegetables and bell peppers), ¼ cup of cashews, Trader Joe's coffee rub seasoning, and 1 tbs of chia seeds.
Veggie Stir-fry 4: Bed of spinach, 1 cup of garbanzo beans, 1 cup of vegetables (green beans and shaved Brussels sprouts), ¼ cup of cashews, 1 banana, and 1 tbs of hemp seeds.
Tacos: El Milagro corn tortillas, avocado, vegetarian refried beans, chopped bell peppers, and spinach tossed in lime juice, Frontera Jalapeno, and Cilantro salsa
Instant Pot Lentil Chili
Any vegan soup with a broth base and lots of veggies
Any vegan recipe from Cookie and Kate's Book, "Love Real Food" or Minimalist Baker’s “Everyday Cooking” book
Any vegan recipe from the back of Dr. Fuhrman’s book, "End of Dieting"
Any stir-fry recipe with wild rice: Limit the rice to 25% of the plate, though (it may spike your blood sugar levels beyond a normal range)
Fruit Smoothie: Instead of the protein powder, add 2 tbs of hemp or chia seeds and 1/2 cup of oats for good fat, fiber, and protein. Any amount of fruit sugar beyond 15-20 grams.. may lead to weight gain (a banana and mango have 18 grams of sugar in each serving alone). Possible combinations: Banana, mango, strawberry, blueberry, and kiwi.
Granny's Berry Berry Oatmeal: Blueberries, red raspberries, and strawberries stirred in and topped with all-natural granola and honey. Modifications: Substitute the milk with almond milk. Add pecans instead of granola. Add seeds (hemp, chia, etc.), too.
Banana Oat Pancakes: Fresh diced bananas in an oat batter, perfectly griddled and topped with more fresh bananas. Modifications: If you must have your pancakes, a banana, oat, and almond milk batter will be your best bet, hands down. Top with pecans to add healthy fat and protein. Limit the syrup (1 tsp is a generous treat to a meal with plenty of sugar from the bananas).
Breakfast Tacos: Mushrooms, jalapeños, and onions stuffed in three corn tortillas accented with green salsa and cilantro. Garnished with vegetarian refried beans, lettuce, tomatoes, and vegan sour cream. Modifications: No cheese or sour cream. Substitute the mushrooms with peppers, spinach, tomato, onions, broccoli, or scallions. Add seeds (hemp, chia, pumpkin, sunflower, etc.) and avocado (or nuts).
Steel Cut Oats: Steel-cut oatmeal with almond milk. Add blueberries, strawberries, bananas, pecans, and seeds (hemp, chia, etc.).
More Breakfast Tacos: Jalapeño peppers, avocado, onions, mushrooms, potatoes, and tortillas
Mexican Veggie Skillet: Onions, green peppers, frozen root veggies, diced tomatoes, 1/2 cup of black beans, 1 tbsp hemp seeds, 3 tbsp of salsa, and 1/4 avocado
Stir-fry or Riced Cauliflower and veggies: Be mindful of the oil (a fat-dense option we should minimize). A simple smear of grapeseed oil will limit the sticking. Check out local Asian restaurant menus for different combinations of veggie stir-fry—toast almonds on the pan for additional texture and taste.
Cajun Stir-fry: Sauteed mushrooms, peppers, onions, chia seeds, black beans, creole seasoning, and salsa
Vegan Tacos: Beans, sauteed Mexican spiced mushrooms, green peppers, and El Milagro corn tortillas (only made of lime, corn, and water)
Salad with Mint, Cucumbers, and Chickpeas: Toss in almonds and cashews for additional protein, fiber, and good fats. Squeeze lime to add flavor. Add black or pinto beans for additional protein and fiber.
Buffalo Cauliflower: I love buffalo sauce on everything...and it's half butter, half hot sauce: No bueno! Choose Frank's Red Hot Buffalo Sauce - the most healthy alternative (besides making your vegan version)!
-Lemon Garlic Sauce Veggies and Pasta: 3/4 veggies and 1/4 Banza Chickpea Rigatoni Pasta (or substitute with boiled and drained cauliflower rice)
Bean Chili: 1 diced medium yellow onion, 2 minced garlic cloves, 2 tbs tomato paste, 1 tsp salt, 1 tsp pepper, 1 cup dry green lentils, 1 (8 oz) can tomato sauce, 1 (14.5 oz) can petite diced tomatoes, 1 (4 oz) can diced green chiles or hot Rotel, 2 tsp chili powder, 2 tsp cumin, 1 tsp oregano, 2 red peppers, 3 tbs of Worcestershire, 1 can of drained kidney beans, and 1 can of drained pinto beans
Tuscan White Bean Soup: 2 cans white (or cannellini) beans, 1 large onion, sliced, 1 (28 oz) can chopped tomatoes, undrained, 1 tsp thyme, 1 tsp salt, 1 tsp white or black pepper, 1 cup white wine, 1 tsp minced garlic, 3 cups diced red potatoes, 1 cup diced zucchini without skin, 1 tbsp balsamic vinegar, and 1 tsp Italian seasoning
Spaghetti Squash with a Garden Vegetable Pasta Sauce
Edamame Hummus Plate: Edamame hummus, raw mushrooms, bell peppers, carrots, celery, and grape tomatoes
Grilled or Roasted Veggie Salad: Baby spinach, grilled peppers and onions, eggplant, snap peas, and squeezed lemon and lime

PLANT-BASED GROCERY LIST

Now you know what every meal should look like! How do you know what to buy from the grocery store, though? I’ve taken the hard work out of your hands by supplying my plant-based grocery list. Take on the challenge and create quick and easy meals with these ingredients in mind! Find it here….

Instead of Snacks, Eat a Regular Meal (Because You're Hungry) or Eat This Smaller Version of a Meal

Kale, black bean, red pepper flakes, and avocado bowl
Chickpeas tossed in vinegar, parsley, and Mediterranean olives
Hummus and tabouli salad
Chickpea salad
Mixed olives, almonds, and minced garlic tossed in a little tahini sauce
Roasted chickpeas and carrots with lemon, tahini sauce, and crushed almonds
Cashews with sliced apples
Pistachios with a banana
Kale chips with jalapeno hummus and squeezed lemon
Hummus topped with hemp seeds and sliced bell peppers

If You're Eating on the Road

Chipotle
-Tacos: Corn tortillas, avocado, black beans, romaine lettuce, pico de gallo
-Bowl: Black beans, pinto beans, fajita veggies, fresh tomato salsa, tomatillo green-chili salsa, guacamole
Roti
-Bowl: Hummus, tomato, cucumber, fresh vegetables, red cabbage slaw, sumac onions
-Bowl: Tomato, cucumber, red cabbage slaw, sumac onions, tahini
Lyfe Kitchen
-Edamame Hummus: Seasonal vegetables
-Roasted Curry Cauliflower: Brussels sprout petals, roasted grapes, capers
Protein Bar
-HI-5 Smoothie: Coconut milk, kale, spinach, cilantro, and pineapple blended with crushed ice
-Market Smoothie: Coconut milk, kale, romaine, spinach, celery, apple, ginger, cucumber, parsley, lemon, and lime
-Sweet Greens Smoothie: Coconut milk, pineapple, apple, spinach, romaine, kale, celery, ginger, cucumber, parsley, lemon, lime
Pret a Manger
-Moroccan Lentil Soup: A bold soup packed with hearty lentils and chunky vegetables, with a handful of spices and a dash of balsamic vinegar to create an authentic Moroccan soup
-Black Bean Soup
-Mediterranean Mezze Salad: A colorful salad loaded with falafel, butternut squash, harissa chickpeas, beet hummus, dukkah, pomegranate seeds, and fresh mint
-Veggie Fiesta Salad: Black beans, charred corn, jicama & zucchini slaw, cubed pepper jack, avocado, pickled red onions, cilantro & lime over a bed of romaine and spinach
Freshii
-Superfood Soup: Vegetable broth, quinoa, kale, broccoli, cabbage, carrots, celery, red onions
-Salad/Bowl: Spinach, kale, almonds, strawberries, cherry tomatoes, cabbage, mushrooms, roasted peppers, sesame seeds, beet slaw
Left Coast Food and Juice
-Jimmy Ching: Napa cabbage, romaine hearts, snow peas, crunchy quinoa, cashews, green onion, mint, sesame seeds, Chinese mustard vinaigrette
-Robust Rosa: Kale, spinach, roasted broccoli, red onion, roasted tomato, toasted hemp seeds, avocado Caesar dressing
True Food Kitchen
-Charred Cauliflower: Harissa tahini, Medjool date, dill, mint, pistachio
-Seasonal Ingredient Salad: Brussels sprout, butternut squash, cauliflower, white bean, pomegranate, toasted mulberry, horseradish vinaigrette
-Ancient Grains Bowl: Miso-glazed sweet potato, turmeric, charred onion, snow pea, grilled portobello, avocado, hemp seed
Sweet Green
-Spicy Sabzi: Organic baby spinach, shredded kale, spicy broccoli, raw beets, organic carrots, bean sprouts, spicy quinoa, basil, Sweet Green hot sauce, carrot chili vinaigrette (ask for no roasted sesame tofu)
-Bowl (Build Your Own): Organic mesclun, bean sprouts, spicy broccoli, hot chickpeas, toasted almonds, local apples, lime-cilantro jalapeño vinaigrette
-Bowl (Build Your Own): Organic arugula, basil, shredded cabbage, raw beets, toasted almonds, spicy sunflower seeds, carrot chili vinaigrette
Caffe Baci
-Grain Salad: Organic kale & spinach, citrus-marinated northern beans, tri-colored quinoa, pickled red onion, toasted sunflower seeds, citrus vinaigrette on the side
-Grilled Vegetable Salad: Native, grilled seasonal vegetables, balsamic vinaigrette
-Tomato Salad: Fresh vine tomatoes, cucumbers, red onions, fresh basil, red wine vinaigrette, Italian spice blend

**Redefine Yourself: The Simple Guide to Happiness**

RESOURCES TO CREATE AN IMMERSIVE DIETARY EXPERIENCE

Please feel free to indulge in these resources. You'll likely stick to your path if you immerse yourself in the content and lifestyle!

Read

Eat for Life (If you need science to back up ALL of my thoughts on nutrition)
End of Dieting (Breakdown of nutrition and meal plans and recipes in the back)
Tools of Titans (If you want to learn about the habits that successful people in different industries use to reach their goals, this is the book for you)
Redefine Yourself (Haha...how did this get on the list? It's a simple guide to help you steer reflection and refine your cycle of awareness, acceptance, and adaptation)
Cookie and Kate Cookbook (Vegan and vegetarian options)
The Minimalist Baker Cookbook (Vegan and vegetarian options)

Listen and Watch

Listen to "The Elements of Being" podcast episode #10 with Dr. Fuhrman: If you find yourself saying, "Hogwash," you may want to explore why. Do you wish to change or continue your same habits because they're familiar and easier, though less comfortable?
The Game Changers documentary: The documentary dispels the common misconceptions about nutrition through the lens of the active person. I must emphasize an important point: The principles apply to males and FEMALES.
What the Health documentary: An excellent documentary that demonstrates the compromised nutritional influences on our lives and the power of a plant-based approach.
Whole-Food-Plant-Based-Diet.com Facebook Group: People posting food pictures, recipes, and inspirational stories.
Chicago Vegans Facebook Group: Chicagoans posting food pictures, recipes, and inspirational stories.
Train with Michael Moody Fitness!!! Another shameful plug, yes.

Disclaimer: Hey, vegan, vegetarian and plant-based friends! If you have any insight about this topic that I overlooked or left out, don’t hesitate to send me an email (michael@michaelmoodyfitness.com). I grew up on a Midwestern diet of meat, cheese, and processed foods and just want to guide the world back to some of its plant roots (see what I did there). Help me educate the world on the benefits of a whole food, plant-based diet!

ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER

As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.

Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).

If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!