The Plantriotic MEAL PLAN GUIDE: For Health, Sustainability, and Satisfaction
The Plantriotic MEAL PLAN GUIDE: For Health, Sustainability, and Satisfaction
The Plantriotic MEAL PLAN GUIDE: For Health, Sustainability, and Satisfaction
COM, 2014
Go
2014
VEGAN
WEB
JACKSON FOSTER PLANTRIOTIC.COM
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“Veganism“
Veganism is actually a lifestyle choice a person makes when they obstain from eating,
wearing, or supporting animal product consumption. Animal products include Meat (chicken,
beef, turkey, pig etc.), Fish (salmon, oysters, shrimp, bass), Dairy (milk, cheese, yogurt), and
eggs. There are also other less familiar animal products such as gelatin and lard which are
often used to make candy and fried foods. Animal products also include leather, fur, and any
part of a once living animal used for clothing or appliances such as bags, belts, and couches.
Health:
There are many different kinds of vegan diets that all have different effects on ones health. For
instance, bananas, rice, spinach, and black beans are all vegan…but so are French fries, Oreos,
and Coke-a-Cola. I believe that any variation of a vegan diet is going to be healthier the Standard
America Diet (SAD), which includes animal products not matter how organic, free range, or local
they are. Some different kinds of vegan diets include 1) Junk Food Vegan (vegan cupcakes, fried
vegan food, sodas) While this diet fulfills the role of not harming animals, you will not achieve
your health, fitness, and body image goals by eating low nutrient dense, highly processed foods.
2) Whole Food Plant Based: This is the diet I practice and recommend to anyone interested in
experimenting with a vegan diet. This diet includes both raw and cooked foods including fruits,
vegetables, nuts, seeds, grains, and legumes. What this diet does not include is processed foods
Sustainability:
Possibly the most profound benefit of the vegan diet is the aspect of environmental
sustainability. Livestock agriculture is responsible for 51% of all US green house gas emissions,
making the meat dairy, and egg industries the most environmentally destructive companies on
the planet.i Factory farming accounts or 99% of all livestock production in the USii When livestock
are raised in factory farms, they have no source of natural food to forage, so the famer must
bring food to the animal. Cattle, chickens, and pigs are fed a diet of mainly Genetically Modified
(GMO) corn and soy. These crops are grown on farms throughout the united states, not to be fed
to humans, but to animals. 70% of all the grain grown in the US is used for cattle feed, which is a
large reason why the environmental impact of eating animals is so great.iii These industrial
farmed methods use heavy amounts of pesticides, herbicides, and synthetic nitrogen fertilizer,
which kills all the living bacteria and critters in the soil. Animal agriculture also is the largest
waster of water on the planet. After all the feed crops are grown and the cow has been raised to
laughter weight (which is usually at 1 year old!), added all together, it takes 660 gallons of water
to produce just 1 pound of beef!iv It takes 50 gallons of water to grow the equivalent amount of
calories from sweet potatoes.v By my calculations, raising meat for food uses over 13 times the
amount of precious water as growing plants for the same amount of calories. Understand now
Ethics:
We were all vegans when we were young. Then thought of an adult enslaved, abusing, and killing
cows, chickens, and pigs would makes us cry and weep. Violence and hate is learned act as animal
liberation activity Gary Yourofsky says. 60 billion land animals are enslaved, tortured and
murdered every year on this planet for human consumption, in addition to 90 billion marine
animals!vi These are not wild creatures. Farmed animals are brought into this earth my humans
raping or force breeding them to have children born into captivity (or slavery). We own animals
as property, sell and trade them, make them work, abuse and murder them just as we treated
human slaves. Just like humans animal feel pain, have emotions, and have brains to think. It silly
how many ignorant humans understand that animals have feet to make them walk, noses to
make them smell, and mouths to eat, but convince themselves that their brains to think and have
emotions doesn’t work, it is actually insanity to assume one organ is broken. Vegetarianism is not
the solution to living a cruelty free life. Dairy cows are raped and impregnated. Once they give
birth, their child is immediately stolen from them as they cry and kick at their offspring leaving,
and are then forced to give their milk away to humans while they are in a depressed state of
mind. Laying hens are often crammed in wire cages so tight they are not even able to turn
around. Additionally their sedentary lifestyles can result the wire cages to embed into their claws
and feet. A natural chicken flock can consist of up to 100 chickens. Within their community they
Monday
Meal #1 Breakfast: 1 serving of oatmeal (topped with fruit and
cinnamon) + a green smoothie (blend 1 cup apple juice, 2 cups of
greens (kale, spinach, chard, etc), celery, small handful of pumpkin
seeds, lemon)
Snack #2: Hummus and veggie’s (make sure to buy oil free hummus
or make it yourself!
Meal #3: Split pea and brown rice bowl- (place 1 cup cooked green
or yellow split peas and 1 cup of cooked brown rice in a pot on
medium heat with 3/4 cup of water, 1 cup of spinach leaves, and 1
diced garlic clove). Add pepper, salt, and curry powder to you liking.
You can also have a small, medium, or large all raw raw green salad.
Tuesday:
Meal #1: Smoothie Madness!-In a blender mix 2 cups of juice or
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Snack #1: Fruit and/or vegi’s with almond butter (no oil added).
Meal #2: Black bean hummus sandwich!- Lightly toast 2 pieces of
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Wednesday:
Meal #1: Granola Bowl: In a blender, make a smoothie with frozen
banana, berries, and any other fruits you like, and mix with water or
juice. Pour mix into a serving sized bowl, and top with the granola or
your choosing. You can make your own granola, or buy it at a
grocery store. My favorite clean, healthy, raw vegan brand is Go
Raw. You can also top with chia seeds, flax, and/or hemp seeds
depending on your goals.
Snack #1: Fruit Leathers: While a dehydrator is not essential on a
vegan diet, it is very fun to experiment with. These can be found
online for as low as $30-50. To make fruit leathers. Simply blend a
thick smoothie consistently of fruit and/or veggie’s with any spices.
Make sure the consistency is thick, like applesauce. Pour this
mixture onto your dehydrator sheet (sold separately), and
dehydrate at 115 degrees for about 24 hours or your desired
consistency.
Meal #2: Chilled Millet Salad- Millet is a seed that most people don’t
know about but can be transformed with spices to me sweet or
savory. Measure 1 1/2 cups of cooked and refrigerated millet, and
the tofu and veggies. Add in any additional spices and dulse flakes if
you want a seaweed taste. Simmer for 10 minutes.
Thursday:
Snack #2:Power Protein Rice Cake (this is a snack only for those
working out with resistance or weight training and looking to build
muscle mass) Pour 4oz of water into a small bowl. Add 1 teaspoon
of chia seeds, mix lightly with a spoon, and let sit in the fridge for 30
minutes. Add 1 scoop of Vegan Recovery Protein Powder (I prefer
a spoon until I am full. If you do not have melons, dates are always
available. In a high power blender (preferably Vitamix), pour in 4
cups of water. Add 10 dates (if medjool), or up to 20 if they are
smaller drier dates. You can use the internet to figure out how many
calories are in the type of date you are using, the datorade should
total roughly 600 calories or more. Add in a few mint leaves and a
dash of cinnamon. Blend well for up to a minute to avoid chunks. It
will be frothy and delicious like a latte.
Snack #1: French Fries and Ketchup. This is one of my favorite sweet
and savory snacks. To make this recipe you do not need a
dehydrator but it makes it a more fun dish. Slice a raw zucchini into
French fry sized pieces and dust over some chopped rosemary.
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Meal #2: Bananas Milk Shake: This is the staple simple raw vegan
fruitarian meal. In a blender pour in 2 cups of water. Add 5 dates,
and blend for 30 seconds unstill smooth. Peel 10-15 RIPE bananas
(covered mainly with black spots) and place them in the blender.
Add a dash of cinnamon, and PULSE the blender only a few time
until the bananas are fully blended, you DO NOT want the bananas
to constantly blend and oxidize.
Snack #2: Go Fruit Yourself! As you can tell, the raw vegan lifestyle
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amounts of fat and protein, which are the building blocks of chronic
disease. Every cell in the human body runs off of sugar (aka carbs).
By giving your body its ideal fuel source, you relieve the digestive
system from having to over work by converting other nutrients like
fat and protein into energy.
-Eat low fat: Carbs are you friend as long as you are eating a low fat
diet. Your daily calories from fat should never exceed 12%. This is
why you will notice that avocado, nuts, and seeds are used
conservatively in this sample meal plan, and fats are never the main
ingredients. You must remember that fat contains more calories per
weight of food than any other nutrient. This means that your belly
could be full to the brim with potato’s, vegetables, and beans, all
low fat high carb foods that make you lean, but if you fill your belly
to that level with nuts and avocado, which contain most of their
calories from fat, you too will get fat!
-A calorie is not a calorie: It is the source of calories that matters,
not the quantity. If you always treat carbs as your main fuel source,
you never need to worry about overeating.
-Never stop learning: You can never know enough about diet, the
Podcasts:
-Plantriotic Podcast: Check out my iTunes podcast! I post a new
episode every Sunday evening with a new guest to help us learn
lessons on plant-based nutrition, fitness, sustainability, and
spirituality.
-Rich Roll Podcast (RRP)- This is the podcast that inspired me to start
my own. Rich is a vegan ironman and ultra-man man champion, a
father, business owner, author, and spiritual cat.
YouTube Channels:
-Plant Riotic: My channel! How to live a healthy, sustainable,
spiritual, and ethical plant based vegan lifestyle while also reaching
your bodybuilding and fitness goals.
-Durianrdier: Fruit based, raw till 4 lifestyle and endurance athlete
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advice.
-Freelee the Banana Girl: Fruit based, raw till 4 lifestyle and
cooking.
-Dr. John McDougall: John McDougall is one of the most respected,
outspoken, and veteran vegan medical doctors that promotes a
starch based, high carb vegan diet.
-Fully Raw Kristina: Kristina is a totally raw fruitarian with tons of
cooking videos on how to make tasty raw vegan meals. She also
incorporates fitness into her videos.
-Plant Based Athlete: He is a mainly raw fitness guru
Documentaries:
-Forks Over Knives
-Food Matters:
-Food Inc.
-Dying to Have Known
-Cowspiracy
Books:
- The China Study by T. Colin Campbell: The China Study has probably
turned more people vegan then any book or movie in history. This
book provides the research conducted proving that animal products
serve as the building block for chronic disease such as cancer and heart
disease, and that a vegan diet is able to not only prevent but reverse
these fatal diseases.
- Food Revolution by John Robbins: This book is a complete
manifesto and memoir of the vegan plant-based movement, and the
John Robbins’s very unique life story. His journey goes from growing
up with an ice cream shaped pool as the son of the founder of Baskin
Robbins 31 flavors, to raising a son and growing their own food on an
island for 10 years to vegan organizer and author.
- Starch Solution by John McDougall: Dr. McDougall is a highly
energetic, charismatic, and veteran vegan doctor who boasts the
health benefits of a cooked starch based vegan diet. This book
provides Paleolithic history all the way to modern diet advice for
health and body weight goals.
- My Beef With Meat and The Engine 2 Diet by Rip Esselstyn:
These books tell the story of a Texas firehouse going from the brink of
a heart attack to a vegan powerhouse of manly strength. Rip Esselstyn
is the son of the famous cardiologist Caldwell Esselstyn, in addition to
being a competitive triathlete.
- Finding Ultra by Rich Roll:
- Power Foods for the Brain by Neal: This book explains the mental
degenerative properties of animal products and the best recipes to
support brain health and function.
- The Gerson Therapy by Charlotte Gerson: Charrlotte Gerson is the
daughter of German doctor and scientist Max Gerson who began
treating himself and patients of chronic disease through a plant-based
diet in the early 1900’s. This book specifically deals with treating
patients with cancer using a fruit and vegetable juicing approach for
treatment.
- The 80/10/10 Diet by Dr. Douglas Graham: This book is
undoubtedly the bible of the raw fruit-based vegan diet. Dr. Graham
easily articulates why humans are biologically fruit eaters, and why raw
foods can take your health and fitness to a level you never knew was
possible.
Contact:
Follow me on Instagram, Twitter, Facebook, YouTube, iTunes!
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Jackson@plantriotic.com
Peace.
i
http://www.worldwatch.org/files/pdf/Livestock%20and%20Climate%20Change.pdf
ii
http://www.farmforward.com/farming-forward/factory-farming
http://www.earthsave.org/environment.htm iii
iv
http://www.latimes.com/food/dailydish/la-dd-gallons-of-water-to-make-a-burger-20140124-story.html
v
http://www.earthsave.org/environment.htm
vi
http://www.adaptt.org/bio.html
vii
http://www.peta.org/issues/animals-used-for-food/factory-farming/chickens/