engine2diet

Engine 2 Diet 28 Day Challenge

My reasons for taking the challenge: Learn and explore more about eating a Plant Strong™ diet!

My goals for these 28 days:

http://engine2diet.com

http://www.heartattackproof.com

http://eatrightamerica.com/wfm-teammember

http://fatfreevegan.com

http://charnolanvegan.blogspot.com

http://veganhope.com

http://bit.ly/cmFsIZ

On Facebook follow:

My Starting:

Weight

Blood Pressure Cholesterol

My Finishing:

Weight

Blood Pressure Cholesterol

Plant Strong™Helpful Websites

28 Day Challenge Pick a Path

Fire Cadet

Week 1: NO Dairy, also no more Refined or Processed Foods

Week 2: NO Meat, Chicken, Eggs, Fish; while you continue with No Dairy or Refined Foods

Week 3: NO Extracted Oils, now you have all the elements together. You’re now a Firefighter!

Week 4: Keep up another week of this Plant Strong™ diet!

Firefighter

Week 1: Jump right in, exclude what is mentioned above and begin enjoying a diet filled with healthy whole grains, fruits, vegetables, beans and legumes!

Write down EVERYTHING you EAT & DRINK!

Especially your Snacks.

We can help review your log if you have questions, or would like to see if you are properly maintaining the diet.

This awareness to what you eat is very helpful as you make the transition to a Plant Strong™ diet!

Food LogInstructions

How To Read a Product Label

1. Never-Ever Believe the Front of a Box!

2. Calories from Fat should be LESS THAN 20% of Total Calories per serving!

3. Sodium in MG should be 1:1 to Calories

4. Ingredients should not include:

5. Ingredients should limit:

6. Condiments are the exception.

Try F.A.B. when you go out!Find out what you can eatAsk your server to make adjustmentsBring your own food

1. C

2. F T

3. C

4.

Tipsfor Eating Out

SNAP Recipes Simple Nutritious & Affordable Plan

Jeff Novick’s 5 Ingredient Recipes:

1. Canned Tomatoes 28 oz (No Salt Added, whole and/or pureed)

2. Canned Beans 14 oz. (No Salt Added, Eden Foods are my favorite)

3. Frozen Vegetables (individual and/or variety mixes, without any of the

sauce or spice packs)

4. Starchy Vegetables (brown rice, potato, sweet potato, barley, etc.)

5. Spice & Seasoning

By changing the variety of all or any of the ingredients, you can come up with different dishes. Try making everything salt-free and no salt added. You are welcome to sprinkle some salt on top at the table before eating.

Italian Pasta Primavera 1. 1 can whole Tomatoes, 1 can Tomato puree 2. 2 cans Dark Red Kidney Beans 3. Frozen Broccoli, Cauliflower, Carrots (2 lbs total) 4. Whole Grain Pasta (1 lb) 5. Italian Spice Mix

Cook Pasta. While pasta is cooking, put all other ingredients into large pot and heat. When pasta is done, rinse, and then mix together with the tomato vegetable mix. Top with fresh parsley or basil. Enjoy!

Mexican Beans and Rice 1. 2 cans whole Tomatoes (or 1 can whole, 1 can pureed) 2. 1 cans Pinto Beans, 1 can Black Beans 3. Stop Light Pepper Strips (1 lb), and Corn (1 lb) 4. Frozen ready to eat Brown Rice (large bag) 5. Mexican Spice Mix, or Hot Sauce

Cook Brown rice. While brown rice is cooking, add all other ingredients to the pot and heat. When rice is done place rice in a bowl. Top with beans, veggie and tomato mix. Top with fresh cilantro. Enjoy!

Curried Indian Potato Stew 1. 2 cans whole Tomatoes 2. 1-2 cans Garbanzo Beans 3. Frozen Cauliflower (1- 1 1/2 lb), Peas (1/2 lb), Onions (1/4-1/2 lb) 4. 2 large Potatoes 5. Salt Free Curry Spice Mix

Microwave the potatoes. While they are zapping, put all other ingredients in the pot and heat. When potatoes are done, cut into 1 inch pieces and add to pot. Simmer 5 minutes. Top with fresh cilantro. Enjoy! (Can also be served with brown rice!)

SNAP RecipesSuggested Recipes

Engine 2 Diet Notes

Monday Week 1 Food Log

Breakfast

Lunch

Dinner

Snacks

Daily Activities

Thoughts & Observations

Tuesday Week 1 Food Log

Breakfast

Lunch

Dinner

Snacks

Daily Activities


Wednesday Week 1 Food Log

Breakfast

Lunch

Dinner

Snacks

Daily Activities


Thursday Week 1 Food Log

Breakfast

Lunch

Dinner

Snacks

Daily Activities


Friday Week 1 Food Log

Breakfast

Lunch

Dinner

Snacks

Daily Activities


Saturday Week 1 Food Log

Breakfast

Lunch

Dinner

Snacks

Daily Activities


Sunday Week 1 Food Log

Breakfast

Lunch

Dinner

Snacks

Daily Activities



Breakfast

Lunch

Dinner

Snacks

Daily Activities


Nutrient Composition of Plant and Animal-Based Foods (per 500 Calories of Energy)

* Equal part of tomatoes, spinach, lima beans, peas, potatoes ** Equal part of beef, pork, chicken, whole milk

400 Calories of Oil 400 Calories of Chicken 400 Calories of Spinach, Eggplant and Beans

Chart from The China Study written by T. Colin Campbell, Ph.D.

Nutrient Plant-Based Foods * Animal-Based Foods **

Cholesterol (mg) – 137 Fat (g) 4 36Protein (g) 3 33 4Beta-Carotene (mcg) 29,919 17Dietary Fiber (g) 3 1 –Vitamin C (mg) 293 4Folate (mcg) 1,168 19Vitamin E (mg ATE) 11 0.5Iron (mg) 202Magnesium (mg) 548 51Calcium (mg) 545 252

FILL UP ON NUTRIENT RICH FOODS!

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