Chef Effect - The Effective Vegan Diet 50 High Protein Receips for a Healthier Lifestyle

THE EFFECTIVE VEGAN DIET

50 High Protein Recipes for a Healthier Lifestyle

By

Chef Effect

Copyright 2016 by Chef Effect All rights reserved.

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Why should you read this book?!

Thank you for taking the time to read The Effective Vegan Diet. This book will assist you in understanding the important benefits of a High Protein Vegan Diet. It also includes 50 unbelievably effective and easy-to-make recipes that will help you get started with this amazing diet. Unfortunately, studies show that more than 2 billion people in the world are now over weight, and more than two-thirds of the adult population in the United States are in the obesity category. We are officially in a state of international health crisis. Obesity can cause different types of health conditions such as diabetes, hypertension and heart disease, and billions of dollars are spent every year in treating these types of health conditions. Fortunately, there are different solutions for obesity for those who are willing to be committed to make a positive change in their lives. A plant based diet like the vegan diet is one of the better and more effective solutions, which could prevent or treat obesity and its associated health conditions. The goal of this book is to help you adopt veganism as a lifestyle through delicious recipes that will keep you excited and committed to this powerful journey.

This book is a big step in the right direction which you have taken for a healthier and happier you. Always remember that it is never too late to make a difference in your life and the lives of your loved ones, as long as you are 100% committed to making it happen!

We hope that you enjoy this effective book.

Introduction

V eganism is a way of life. More and more people are adopting it every day, not just for the ethical, philosophical, and environmental reasons, but also for its numerous health benefits. Studies conducted by the American Dietetic Association have shown that plant based diets are ideal diets for people who suffer from obesity, high cholesterol and high blood pressure as well as heart disease, type II diabetes and even strokes. A well balanced vegan diet can be ideal for your health if followed correctly.

This book covers tips and ideas about the vegan diet and includes 50 delicious Vegan Recipes that are rich in protein that will help you stay energetic and healthy every day. The majority of these recipes can be put together fairly quickly. There are some that will take about an hour to cook, but you can do other chores or activities while they are cooking. Remember that starting with any new recipe will take time to master it, but as you get better at it, you will speed up in no time!

Following the vegan way of life takes planning. We suggest you write a weekly meal plan so that you can get everything you need in one shopping trip. Of course, there will be days when you or someone in the family might have cravings which can throw your plans for a toss. That being said, you could always include one meal per week as open night, where you either order food from outside (many great restaurants cater to their vegan patrons) or have something from the freezer.

The main idea of weekly menu planning is to ensure that you keep your pantry stocked at all times. You can also be as creative as you like with the ingredients and recipes. Feel free to swap rice with pasta and soymilk with coconut milk or almond milk and so on. Think outside the box!

Below is a 5-day weekly plan for your reference:

Monday - Pasta/Rice

Tuesday - Indian/Mexican

Wednesday - Mediterranean

Thursday - Beans/lentils/tofu

Friday - Stir fry/Soup/Slow cooker recipe

You can also cook an excess amount of each recipe and freeze the leftovers for those nights that you are too tired or busy to cook. We recommend making preparations ahead of time, say chopping all vegetables and pre-cooking beans and lentils to use later during the week. Onions, peppers and most vegetables stay fresh for up to a week. Do not freeze vegetables that have a lot of moisture in them as that can wilt them. You can store greens in the freezer by cooking them first. Note that heat destroys most of the vitamin C content of veggies, therefore only cook them for a short period of time.

In the following chapters, we will cover some health benefits followed by some shopping tips to help you stock up your Vegan pantry. Then we will move on to the recipes. We have covered nearly 60 protein rich vegan recipes for breakfast, lunch, dinner, desserts and snacks. We hope you enjoy them!

Chapter 1: Health Benefits of Vegan Diet