Stepanie Tornatore and Adam Bannon - Plant-Based Meal Prep Simple, Make-ahead Recipes for Vegan, Gluten-free, Comfort Food

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Hi, guys! We started our YouTube channel, Fit Couple Cooks (now Steph and Adam), as omnivores, but after going plant-based and feeling amazing, we knew we had to shift the focus of our channel and share it with our followers. This book grew out of our passion for both plant-based eating and meal prep. Our goals have always been to educate, inspire, and empower people to take control of their healthand it all starts with whats on your plate. In three years, we have attracted over 500,000 people to join our family, and weve received thousands of comments from people all over the world who have improved their health, shed pounds, and gained confidence just by switching to our meals. Were glad youve joined us. Welcome to our family!

Hi, guys! Steph here. I have been fully plant-based, gluten-free, and soy-free for three years, and I LOVE this lifestyle. I had been slowly transitioning to a plant-based diet for three years priorcutting out a little at a timesimply because I started to become repulsed by meat. First went the red meat, then chicken, and then seafood. Lastly, I cut eggs and dairy out of my diet because they are inflammatory foods and were causing my eczema to flare up. Dairy was the only one that was difficult for me at first, because, well... cheese. Im Italian! So, my mission became finding substitutes so I could still eat my favorite foods. Youll notice lots of Italian-style food in this book! Its what got me through cutting cheese out of my life and has become a fun game I like to play. When I have a craving for a certain food, I figure out how to make it plant based! Eating plant based is not about deprivation; you just need to get creative, and youll still be able to have your favorite foods. Since going plant-based, I feel so much better. I am healthier and slimmer. I have been on diets since third grade, but after adopting this lifestyle, I have not dieted at all. My weight maintains itself now. I cant wait to hear how adding more plant-based meals into your lifestyle affects you!

Hey, guys! AB with ya here! I have been fully plant-based for over a year and gluten-free for over three years. I first tried switching to a vegan diet two years ago in support of Stephs new lifestyle, and I ended up eating a lot of corn chips and not enough fruits and veggies, so I didnt feel well. I lost muscle mass from not eating anything very nutritional and had very low energy. I decided my body needed meat, so I switched back to eating it, not realizing that I just wasnt eating a healthy plant-based diet. Much to my surprise, adding meat back into my diet didnt make me feel better. I stumbled upon James Aspey, a well-known Australian vegan activist, and his non-confrontational view on veganism changed my perspective. I then started to research and watch documentaries, and I decided I no longer wanted to eat animal products. I also wanted to challenge the common belief that carbs make you fat, so I put it to the test. I ate a high-carb, plant-based diet for 12 weeks and lost 12 pounds of body fat with no exercise. I was able to show that eating high amounts of healthy carbohydrates does not mean you will gain weight. In fact, its the oppositeyour body will thrive! You can get everything you need from plants, with the exception of B12. I feel great, and I am so happy I switched.

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PLANT-BASED BENEFITS

Plant-based eating means following a diet derived mostly from plants, including fruits, vegetables, nuts, seeds, legumes, and grains, with few or no animal products. It also means choosing whole, unprocessed foods as much as possible and avoiding highly processed foods. This way of eating comes with a lot of benefits for your body, your wallet, and the environment.

Improve Your Health

There are many health benefits to eating a plant-based diet. Studies have found that a plant-based diet can reduce the risk of Type 2 diabetes, heart disease, certain cancers, and other illnesses. It can also control or reverse chronic illnesses and inflammation. Many people report having more energy and an easier time managing their weight after switching to a plant-based diet. For more information on plant-based health benefits, we highly recommend The China Study by T. Colin Campbell and Thomas M. Campbell, which takes an in-depth look at the relationship between diet and disease.

Save Money

Meat is one of the more expensive items you can put in your cart, so youll happily notice your grocery bill decreasing after switching to a plant-based diet. We have personally found that eating plant-based is far less expensive than a meat-based diet!

Help the Environment

As an added bonus, there are many environmental benefits to following a plant-based diet. Raising livestock is one of biggest contributors to greenhouse gas emissions. In fact, one serving of beef creates more greenhouse gas emissions than 20 servings of vegetables. For this reason, avoiding animal products is a great way to reduce your carbon footprint.

Also, no animals will be harmed in the making of your meal. Even if animal welfare is not your main motivation, we think everyone can get behind the idea of coexisting on a more peaceful planet and not causing suffering.