Heather Nicholds Rhn - The Plant-Based Diet Meal Plan: A 3-Week Kickstart Guide to Eat & Live Your Best

Copyright 2018 by Heather Nicholds

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Photographs Nadine Greeff, 2018
Author photo courtesy of Heather Nicholds

Illustrations Tom Bingham, 2018

ISBN: Print 978-1-93975-456-1

eBook 978-1-93975-457-8

Dedicated to every single person who wants to go plant based but isnt sure how to make it happen. I was in your shoes many years ago, and I hope this makes the journey easier.

CONTENTS

PART ONE
the plant-based diet primer

PART TWO
the plant-based meal plans

PART THREE
the recipes

A s a nutritionist, Ive felt a kinship with Heathers approach for years now. When it comes to a plant-based diet, Heather focuses on making the food delicious and delightful because she knows that this is the only way it can be doable. Also, she doesnt force extreme diet practices simply because they never end up working. We believe in the same funvdamentals when it comes to food and nutrition, which is why she and I have been champions of each others work for so long. We both see tremendous value in balance. Far too many diets dont focus on the food first, leaving most people frustrated and discouraged, because how long can you keep going when you feel deprived? Like Heather, I have encountered far too many clients who feel overwhelmed at the prospect of implementing a plant-based diet. Theyve watched a documentary (or found out they have high cholesterol) and are motivated to make a change, but they dont know where or how to startand theyve become increasingly frustrated with the popular programs available, due mainly to recipes that arent appetizing or accessible.

The Plant-Based Diet Meal Plan is different; instead of a typical diet that restricts foods, it is a celebration of food. The food in Heathers meal plan is life changing, because it shows that eating plant based is about discovering a new and delicious world of options, where you dont have to give up flavor or substance to get the results you want. The collection of recipes in this book are a far cry from the bland meals that most people envision when they hear the word plant-based diet. Instead of steamed broccoli over millet (and a side salad with vinegar), youll be treated to sumptuous dishes like .

Along with being delicious, Heathers meal plans are clear, practical and easy to follow. She provides daily menus for the first three weeks of your journey and weekly shopping lists to help you stay focused and on track. Finally, whether you decide to continue with the plant-based diet or simply want to integrate more plants into your omnivore diet, she offers essential and valuable information on preparing and cooking plants intuitively, so that by the end of the third week, youll have enough knowledge to build your own tasty and satisfying meals.

This kick-start guide is effective because, at its core, it is truly balanced and it was developed by a caring experta package that is hard to find!

Heather is the real deal, and she gives you everything you could possibly need to begin your own plant-based journey to greater health and happiness in a way you canjoyfullymaintain for a lifetime. You can do this!

Tess Challis
Author, vegan chef, and One Degree Coach

F or me, a perfect lunch is something delicious, easy, and of course plant based, like a : quinoa, red peppers, and mushrooms in a creamy coconut-miso broth and topped with fresh greens and sliced almonds. I love food, and these plant-based bowls are the types of meals I enjoy, but I didnt always eat like this. Once upon a time, I was an omnivore, and meals often revolved around the main entre, which was some type of meat from a regular rotation of animal-based protein. It wasnt until I started eating mostly plants that I discovered how rich and diverse food could be. Eating a plant-based diet made me the foodie I am today.

Growing up, my favorite foods were made by Mom: spaghetti Bolognese, salmon patties, roast chicken. As a kid, I was a really picky eater and didnt like too many vegetables, so I imagine my mom is amused nowadays when she sees me digging into a big kale salad.

I didnt start developing an interest in cooking until after university, during which I subsisted on standard cafeteria food and sub sandwiches. I started buying cookbooks and experimenting with recipesmany of which were disasters. The more I created meals for myself, the more I wanted to know about making them healthier. I started on the path to more wholesome meals while I was still an omnivore, gradually steering away from meat-centric dishes.

My tipping point was when I learned about the environmental impacts of industrial food production. Animal agriculture creates 18 percent of our greenhouse gas emissions, which is more than what all the cars and trucks on the worlds roads emit. Eating more plant foods and fewer animal foods was the single biggest action I could take on behalf of our planet. But the next step begged the question: What do I eat? Being a meat-eater all my life, I didnt have a clear answer or plan.