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©2019 by Em Lewis. All rights reserved.

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  • Em Lewis, Health Coach

Go Plantbased In 7 Days Or Less (Includes Menu)

Updated: 2 days ago


Who says plantbased has to be boring? Eat a rainbow of flavour. I'll show you how.

Sure its a massive trend with more than 3.2 million tags on Instagram and over 3 million searches on Google, however, a plantbased diet has many proven and legit health benefits.


Eating primarily plants and no animal products, has been shown to lower body mass indexes (BMIs) compared to those who are omnivore. Research has shown that people who use a plantbased or vegetarian diet lose weight more successfully, and not only that, but also at keep it off!


One reason I like using a plant based diet plan for some of my clients, is to help prevent prediabetes. According to a recent study from the Aging Research Center at the Karolinska Institute in Stockholm, 22% of those diagnosed with prediabetes are able to prevent it from progressing to type 2 diabetes. Pretty encouraging considering going plant based is relevantly easy enough to do, and highly beneficial in other ways such as reducing cancer risk, heart disease, obesity, and even cognitive decline.


Registered dietician and diabetes educator, Maudene Nelson from Columbia Health in New York City is also an advocate for the plantbased diet.


"I love the thought of people eating more veggies, fruits, whole grains, nuts and legumes. But when people hear they should eat a mostly plant-based diet, they imagine that as eating a big head of broccoli..."

The thought of broccoli at every meal, can be a huge deterrent for many. But I am here to show you just how easy it really is. So go grab a pen and paper (or print this off) as I am going to give a 7 day plant based meal plan you can get started on this week! No excuses, right!


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RELATED: Basic Meal & Menu Planning Like A Boss For Busy Mums



What to Eat, Limit, & Avoid

Going plant based has so many health benefits, many people adopt the lifestyle.

If you want to improve your health and body, the foods you eat are the place to start. Going plant based can be used as a short term detox or long term lifestyle. For many who start out simply to detox and heal the gut, they end up adopting this way of eating because the body typically responds so well to a diet made up of primarily plants. Let's see what you will need to eat if you try this dietary lifestyle.


RELATED: Easy Peasy Healthy Meal Prep Ideas To Simplify Your Life



What to Eat and Drink


  • Load up on fresh, high fibre veggies such as arugula, broccoli, capsicums, celery, collard greens, green beans, kale, snap peas, spinach, Swiss chard, and sweet potatoes.

  • Choose fruits such as apple, avocado, green bananas, all types of berries, citrus fruits, kiwi, red or green grapes, melons, and stone fruits.

  • Be choosy with high fibre, wholesome grains such as brown rice, farro, quinoa, and and eliminate or limit breads to ancient sprouted grain bread and whole grain or veggie pasta.

  • Nuts such as almond, cashew, walnuts that have been activated.

  • Add nutrient dense seeds such as chia, hemp, or ground flax, sesame, poppy.

  • Beans and lentils such as black and green beans, cannellini, kidney, lima, mung, navy, plus chickpeas and soybeans.

  • Coffee if black with no flavourings, sugars or milk.

  • Black tea including all herbal varieties, green and matcha.

  • Lemon and infused waters.

  • Nutritional supports such as Fizzsticks, Mind Health, Spirulina


A wholefoods diet focused on the above will provide your body with all the nutrients you need for optimum health. Yes, you absolutely CAN get enough protein and nutrients without animal products!


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RELATED: A Guide To The Best Plant Based Milk Alternatives



Foods & Drink to Limit (or Avoid Altogether)

There as certain foods that you will want to avoid if you are going plant based. This might be to adhere to your desire to go vegan or due to food allergies and sensitivities.


This list outlines the food items to consider eliminating or limiting while you segway into a plantbased living. This is not necessary but depending on your goals and personal agenda, you may want to avoid all the items on this list.


Avoid Or Limit These Foods


  • All dairy products including milk, butter, yoghurt, cheese etc.

  • All animal meat and/or products

  • Other animal products such as eggs, dairy, and meat if you wish to follow a strict vegan diet.

  • Highly processed foods such a white bread, cakes, pastries, chips, pre-packaged snacks, fast food and frozen, prep-made meals.

  • Sweets such as lollies, milk chocolate, cakes, commercial snack and protein bars

  • Sweetened beverages, such as colas, energy drinks, soda, and commercial fruit juice

  • Deep fried, greasy foods found at fast food restaurants

  • Sugar (yes it is everywhere!)


Think about how you can switch your diet to follow these general guidelines. What healthy swaps can you make this week? Where can you make better choices?


Plant based is not hard, but it does require some thought into your menu and meal planning. This is especially true if you are totally new to consuming a large amount of fresh fruits and veggies. Going from a poor diet of sugary, overly processed foods can feel like a big undertaking but the rewards far outweigh the effort to make the shift.


RELATED: Going Plant Based For Weight Loss



A 7-Day Simple Plant-Based Menu

You can still eat delicious, tasty foods while on a plantbased menu (pictured Vegan Chili with Potato Nachos).

Ready to kick start your new plant based lifestyle? Or maybe you just want to sample things. Either way, here's a sample weekly meal plan for you to try with 100% vegan, plant based recipe ideas.



Plant-Based Menu - Day 1

MORNING: start your day for the next week with hot lemon water before having breakfast. This helps wake up your stomach juices and aids in digestion.


  • Lemon & Water 15 minutes prior to eating

  • Breakfast Chia Pudding with Mango, Berries & Seeds

  • Green Apple & 10 Almonds with 500ml Green Tea

  • Lunch Vegan Chili with Potato Skin Nachos & Coconut Cream

  • Homemade Hummus & Celery Sticks with 500ml Green Tea

  • Dinner Zucchini Zoodles with Green Beans, Roma Tomato & Tofu Stir Fry

  • Dessert Vegan Protein Balls


EVENING: at bedtime you can choose to have a herbal tea to hep you relax or hot lemn. Sipping this is really helpful if you are usually a evening snack.


RELATED: Get my "Love Your Body" 3-Day Cleanse using simple, whole foods.



Plant-Based Menu - Day 2

Get ready to taste the goodness with these vegan recipes. Today we are starting the day with lemon water and nourishing with freshness.


MORNING: start your day with hot lemon water before having breakfast. Be sure to hydrate throughout the day and if you prefer coffee over tea, be sure to have it black and without sugar.


  • Lemon & Water 15 minutes prior to eating

  • breakfast Superfood Porridge & Mixed Berries

  • Pear with 500ml Green tea or black Coffee

  • Lunch Vegan Greek Salad with Cashew Cheese

  • Snack Cucumber 'Biscuits' with Beetroot Dip

  • Dinner Vegan Chipotle Portobello Tacos

  • Dessert Coconut Yoghurt & Cinnamon Spiced Apple


EVENING: at bedtime, remember you can choose from a herbal tea or hot lemon. Sipping either one of these is really helpful if you are usually a evening snack.


RELATED: Why You Should Be Adding Cauliflower To Your Smoothies



Plant-Based Menu - Day 3

MORNING: start your day with hot lemon water before having breakfast. It is important to balance your snack choices with protein, a high fibre, low sugar food item. Keep hydrated!


  • Lemon & Water 15 minutes prior to eating

  • Breakfast Green Goddess Smoothie

  • Pear & 10 Cashews with 500ml Green Tea

  • Lunch Quinoa SuperGreens Bowl

  • Cinnamon Tea with Chochy Hemp Seed Protein Balls

  • Dinner Greek-style Zucchini Noodles with Pine Nuts

  • Dessert Chocolate Avocado Mousse & Toasted Coconut


EVENING: at bedtime you can choose to have a herbal tea or hot lemon. Hot lemon is known to help fight cellulite and improve gut health.



Plant-Based Menu - Day 4

Avocadao smash on toast is an easy, nutrient dense breakfast or lunch.

MORNING: start your day with hot lemon water before having breakfast. Keep hydrated!


  • Lemon & Water 15 minutes prior to eating

  • Breakfast Avocado Smash & Mixed Veggies on Toast

  • Handful Walnuts & 5 Organic Dates with 500ml Green Tea

  • Lunch Bunless Gourmet Veggie Patty with Side Salad

  • Snack Lemon Ginger Tea with Super Seed Truffle

  • Dinner Mushroom Walnut Tacos & Kaleslaw

  • Dessert Rice Cake with Raw Cacao Butter


EVENING: at bedtime you can choose to have a herbal tea or hot lemon.


RELATED: Guiltless Gluten-Free Unicorn Cupcakes With Spirulina



Plant-Based Menu - Day 5

MORNING: start your day with hot lemon water before having breakfast. Try a few dairy-free options for yoghurt such as coconut, soy or cashew. Don't forget, keep hydrated!


  • Lemon & Water 15 minutes prior to eating

  • Breakfast Dairy-free Yoghurt & Fruit Parfait

  • Green Apple & 10 Almonds with 500ml Green Tea

  • Lunch Vegan Rainbow Salad & Carrot Noodles

  • Snack Licorice Tea with Seed Mix & Dark Chocolate

  • Dinner Mediterranean Roasted Veggie Pizza

  • Dessert Raw Strawberry Slice


EVENING: at bedtime you can choose to have a herbal tea or hot lemon.



Plant-Based Menu - Day 6

Easy Raw Vegan Chocolate Dipping Sauce

MORNING: start your day with hot lemon water before having breakfast. Experiment with different kinds of hummus as it provides healthy protein sources for vegetarians and vegans. There are heaps of variations that might make this traditional Mediterranean dip a family favourite. Don't forget, keep hydrated!


  • Lemon & Water 15 minutes prior to eating

  • Breakfast Chocolate Chia Pudding & Toasted Peanut Butter Drizzle

  • Handful Walnuts & 5 Organic Dates with 500ml Green Tea

  • Lunch Hummus Toast with Arugula, Bean Sprouts & Shredded Beet

  • Snack Peppermint Tea with Cinnamon Pear Slices

  • Dinner Asian Buddha Bowl with Roast Capsicum Drizzle

  • Dessert Strawberries & Raw Dark Chocolate Dip


EVENING: at bedtime you can choose to have a herbal tea or hot lemon.



Plant-Based Menu - Day 7


  • Lemon & Water 15 minutes prior to eating

  • Breakfast Three Seed Overnight Oats & Fruit

  • Pear & 10 Cashews with 500ml Green Tea

  • Lunch Asian Zucchini Noodle Pad Thai Bowl

  • Snack Licorice Tea with Blueberries & Walnuts

  • Dinner Vegan Fajitas with Spicy Guacamole

  • Dessert Homemade Apple Walnut Crumble


EVENING: at bedtime you can choose to have a herbal tea or hot lemon.


HEALTH COACH'S TIP: If you have been thinking of going plantbased but are worried about it being too hard, adapt to this way of eating slowly by making 1-3 healthy vegan swaps per week to your current diet. Try new recipes or the ones above.


Put it into action. ...what are you going to try from this article?


Wishing you health + happiness,




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