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Starter Plant-Based Meal Plan (has oil/processed items to ease transition)



Nutritional Details


From Plantimize Meal Visions

 

By Dr. Robert Curtis


Doctor of Chiropractic
A.C.E. Certified Health Coach
Meal Garden Certified Professional


Educating at plantimize.com

 


This meal plan of recipes is a good starting place if you're ready to try out, or are just beginning a move into, eating plant-based from the typical animal product, and often high amount of processed fat and processed food containing, Western type diet, as a number of recipes will include some or all of the following: processed oils, some plant-based cheeses, that often are made from processed oils, and some other processed food items.

These oils, cheeses, and processed items are in this program in that they can help ease the transition from a typical Western diet, as easing away from a such a diet may best be accomplished slowly. 

This allows for a more gradual, and hopefully minimally noticeable, reduction and eventual elimination of higher amounts of fat, processed fats, and processed foods over time as you move in the direction to a fully whole-food, plant-based diet - that will still contain fat by the way, but in its whole-food form, such as from nuts, seeds, avocados and olives for example.

Also, the recipes are editable so you can swap out ingredients for things you prefer, and the nutritional, preparation, and shopping items will update accordingly.

When you're ready to go beyond this type of plan, you can construct one on your own, and or acquire one of our other tailored plans, that in our coming Intermediate category will show whole-food, plant-based substitutes, onto our Whole-Food, Plant-Based category that for the most part will eliminate these items all together (with some exceptions for very minimally processed items as options).

 

Disclaimer Advisory

 

All material and information presented by Plantimize and Plantimize.com and its resource home on Meal Garden is intended for educational purposes only.  Statements made about health information, services, or products have not been evaluated by the Food and Drug Administration.  The information on or from Plantimize or Plantimize.com or its resource home on Meal Garden, is not intended to treat, cure or prevent any condition or disease.  It is advised that you consult with your own primary health care practitioner regarding any material and information provided at or by Plantimize and or Plantimize.com or its resource home on Meal Garden, as it is meant to complement that relationship.  Accordingly, any articles, recipe collections, meal plans, or other items depicted are for educational and reference purposes only and are not prescriptive plans or items.

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Monday

Health Rating

Breakfast

spread peanut butter on square

Peanut butter, natural

1 tbsp

Soy milk

1 cup

Lunch

make extra; see "Black Bean & Sweet Potato Tacos" on Fri & Sun

Dinner

Snack

Red bell pepper

0.50 medium pepper(s)

Green bell pepper

0.50 medium pepper(s)

Tuesday

Health Rating

Breakfast

make a breakfast sandwich with side of tomato

Cherry Tomatoes

0.25 cup

Dairy-free cheddar cheese shreds, Daiya

50 gm

Whole wheat bagel

1 medium bagel (9-10cm dia)

Dinner

make extra vegetable stirfry; see "5 Minute Ramen" on Thurs & Sun

Snack

Carrots

0.50 cup chopped

Pita bread, whole-wheat

1 medium pita

Wednesday

Health Rating

Breakfast

crumble square over chia pudding

Soy milk

1 cup

Lunch

make extra brown rice for Sat

Brown rice, medium-grain, cooked

0.50 cup

Snack

Red bell pepper

0.50 small pepper(s)

Green bell pepper

0.50 medium pepper(s)

Thursday

Health Rating

Breakfast

make breakfast sandwich with side of bell pepper

Dairy-free cheddar cheese shreds, Daiya

50 gm

Red bell pepper

0.50 small pepper(s)

Whole wheat bagel

1 medium bagel (9-10cm dia)

Lunch

use vegetable stirfry for ramen from batch made on Tues

Dinner

romaine topped with tabouli, falafel & tahini dressing

Lettuce, romaine

1 cup

Snack

Carrots

0.50 cup chopped

Pita bread, whole-wheat

1 medium pita

Friday

Health Rating

Breakfast

spread jam on square

Soy milk

1 cup

Strawberry jam

1 tbsp

Lunch

wrap up everything in the tortilla like a burrito

Whole wheat tortilla

1 medium tortilla(s)

Avocado

0.50 avocado(s)

Cherry Tomatoes

0.25 cup

Dinner

use sweet potato & black beans from batch made on Monday
top tacos with slaw

Snack

Pita bread, whole-wheat

1 medium pita

Saturday

Health Rating

Lunch

make a falafel pita sandwich with all ingredients

Pita bread, whole-wheat

1 small pita

Dinner

Brown rice, medium-grain, cooked

0.50 cup

Sunday

Health Rating


Dr Robert Curtis
Dr Robert Curtis

Welcome to Plantimize's Meal Garden suite of whole-food, plant-based diet and lifestyle resources...

 

Our Meal Garden service is designed to provide you with key tools along your path towards and onto a whole-food, plant-based diet for improving your health and vitality to more healthily, energetically, and happily enjoy your life and pursue your dreams. 

The aim here is to make getting there easier, with original and curated recipes, meal ideas, programs and other strategies and materials to help you gain better health now and on into the future.

So, if it has to do with getting a hold of your health with a whole-food, plant-based diet, or at least starting to head in that direction, I can help.

Accordingly, (check in your mind all that apply): I'm here because I;

... realize, or maybe even have been told by my health care provider, that I need to lose weight to improve my health risk profile or

... have concerns about my blood pressure, blood sugar, and cholesterol levels and maybe have even been told one or all of those things are getting high and that I need to do some lifestyle changes to combat it as a first measure, and have possibly heard that a plant-based diet is a key way to impact all of these issues or

... feel like I'm tired too much of the time and just don't feel like I'm as full of energy as I think I should be and want to change this or

... feel "okay" but am concerned about my long term health and want to give my body the best opportunity to be healthy and more energetic so I can pursue all that I enjoy and want to discover or

... am already into pursuing a plant-based diet but am struggling with knowing whether or not I'm getting enough nutrients and if my body is responding well to this new approach to my health.

Well then, good news, friend!  If one of the above, or a combination, or something similar is happening with you right now, you're in the right place.

Please feel free to begin trying our offerings and starting to further maximize your health.

 

A bit more, about me - Robert Curtis (D.C., A.C.E. Certified Health Coach, and Certified Meal Garden Professional) - your plant-based health host and guide...

I'm a graduate of Cleveland Chiropractic College and previously earned a bachelor’s degree in Life Sciences from the New York Institute of Technology. 

In my professional career I served over two decades as the staff chiropractor for a multi-specialty primary care medical group in Los Angeles, All Care Medical Group, of Verity Health Care, through early 2017.

Over the course of my position there I also served as a Qualified Medical Evaluator for the state of California leading to further study and credentialing as a Certified Medical Examiner for the U.S. Department of Transportation.

Seeing the impact diet and lifestyle had on patients' health, and my own health, and the transformative effect of going on a whole-food, plant-based diet, I became more drawn to a mission of spreading the plant-based message.

Along the way I became a Certified Health Coach with the American Council on Exercise (A.C.E.), and have gone on to focusing on plant-based nutrition and well being related issues to help people transform their health and thus their lives.

Glad to see you here and to be of any help I can : )

 

Disclaimer Advisory

 

All material and information presented by Plantimize and Plantimize.com and its resource home on Meal Garden is intended for educational purposes only.  Statements made about health information, services, or products have not been evaluated by the Food and Drug Administration.  The information on or from Plantimize or Plantimize.com or its resource home on Meal Garden, is not intended to treat, cure or prevent any condition or disease.  It is advised that you consult with your own primary health care practitioner regarding any material and information provided at or by Plantimize and or Plantimize.com or its resource home on Meal Garden, as it is meant to complement that relationship.  Accordingly, any articles, recipe collections, meal plans, programs, or other items depicted are for educational and reference purposes only and are not prescriptive plans or items.


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