• Simple free tracking app: Download Dr. Greger's Dirty Dozen free app on Apple's App Store, also found in Google Play for Android phones.

• Combine foods to make a meal: I make sure to eat everything on the Dirty Dozen app check list by combining the appropriate ingredients into meals, as much as possible.

  • Breakfast example: 1/2 c cooked oatmeal, 1/2 c berries, 1 medium banana, 1-2 tbs date paste, 1 tbs ground flaxseed, 1/2 c organic/non-gmo soy milk.

  • Lunch or Dinner example: combine 1/2 c cooked black beans, 1/2 c coked brown rice, 2 cup of cooked veggies from all categories, hot sauce, season to taste.

  • Snack example: 3 cups cooked popcorn, sprayed with vinegar and sprinkled with sea salt or truffle salt.

• Preparation: For all meals using Dr. Greger's suggested amounts, I cook and measure out most of the foods. Then I put the food portions in bags or containers, then later combine and consume. It makes it easier to prepare for work. I cook several different things to allow for variety. I mix salad items in a big bag, so I can grab a bunch to make a salad or even add to a bean or noodle dish.

• Very little to no oil: Restaurants have an easy time with vegan options, but they struggle with no oil. I, at times, take our own dressing to restaurants.

• Very little processed food: I will use some processed food in frequently such as seitan (minimally processed), vegetable protein or Go Veggie parm.

• Limit salt and sugar: I use sea salt to season and use a little maple syrup, but mostly date paste (recipe under Recipes/Sauces & Dressings, etc.)

• Hunger: By following this plan, I are never hungry. And if I are hungry, it is because I did not follow the plan and eat enough of the right combination of food.

• Daily food intake ratio: My daily food intake based on servings is about 29% veggies, 23% fruits, 18% legumes, 18% grains, 6% nuts, and 6% seeds.

• Beverages: I try to do 60 oz of beverages per day, which can consist of black coffee, tea, and water, with the majority being water. I found it is better to consume the majority of water during and right after dinner to reduce job and bedtime interruption.

• Alcohol: 1/2 bottle of wine or an average of 2 cocktails (such as bourbon on the rocks, aged tequila straight up, vodka or gin & tonic, or dirty martini) on Friday and Saturday. I limit beer due to higher calories because I like double IPAs, stouts, wheats, and porters vs. light beers.

• Dining out: I dine out 1 x per week, sometimes 1x every two weeks. With new restaurants, I call ahead to see what the chef can do for us. Usually nice restaurants are accommodating. If you go to a restaurant that is not accommodating, that usually indicates they have prepared ALL the food in advance, that they use less fresh ingredients, and/or do not have the processes in place to make meals from scratch. Making meals from scratch, will certainly promote more fresh ingredients making it's way to your table.

• Supplements:  Because I don't eat dirt, drink unfiltered lake or river water, and don't eat livestock who do consume these things, I take one half of a 2,500 microgram B12 Methylcobalmin tablet every Sunday. Our B12 levels are well within range based on our blood test. Because I am not in the sun a lot, I take 4,000 IUs of Vitamin D3 per day as well. Consult your doctor before taking supplements.

 

This is what I do and it works for us. Feel free to try it, and if it doesn't work for you, try other plant based plans until you find what works for you.

 

Per the Mayo Clinic, "as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight. Your slower metabolism will slow your weight loss, even if you eat the same number of calories that helped you lose weight. When the calories you burn equal the calories you eat, you reach a plateau".

 

If you find you've hit a weight loss plateau at some point on your journey, you may want to switch to an alterative plant based plan, such as Caldwell B. Esselsytn, Jr., MD's, Prevent and Reverse Heart Disease diet. His plan is more stringent than what we do, but may be required to jump start your metabolism. You can always come back to our plan or another plan once you've moved past your plateau.

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Feel free to email us with any questions you may have. I may not now the answer, but will certainly try to find the answer for you or refer you to someone or a source that possibly could answer your question.