Vegan meal plans and cookbooks for different diets

 Vegan meal plans and cookbooks for different diets

In this post, I show you vegan meal plans and cookbooks for all sorts of vegan diets, such as high-carb, raw, low-carb, high protein, and keto.

In my previous post, I  talked about my personal experience with these different vegan diets. If you haven’t read it yet you can here.

Do you want to also experiment a bit and find a way of eating that works for you? I show you a few sample meal plans for different vegan diets to see the delicious plant-based foods you can eat whichever lifestyle you choose. I like plant-based foods so much more than animal-based foods and I hope you will try a few recipes too.

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High-carb, low-fat sample meals and books

This way of eating is based on potatoes, whole grains, beans, legumes, vegetables, and fruits. Nuts and other fat sources are limited. Good examples are all the potato dishes but without the fat. For example, bake your potato wedges in the oven without any added oil or fat. They are surprisingly delicious! Mashed potato tastes also good without fat. Think about all the rice dishes, soups, pasta, and bread (wholemeal of course) you can eat.

This way of eating is especially recommended for people who have health problems. Dr. McDougall is one of the famous doctors who advocate the low-fat, high-carb plant-based diet to prevent and cure heart disease, diabetes, and cancer. On his website, you can find a free 10-day meal plan with lots of delicious recipes.

You can also find a whole free program to regain your health on Dr. McDougall’s website.

Many other doctors recommend this way of eating to prevent or cure the most common diseases. Just to mention a few:

Starch solution by John McDougall

Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure by Caldwell B. Esselstyn Jr.

How not to die by Michael Greger and Gene Stone

The China Study by T. Colin Campbell and Thomas M. Campbell

The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet by Alona Pulde and Matthew Lederman

        

 

Vegan meal plans and cookbooks for a high-carb, low-fat raw vegan lifestyle

This lifestyle is based on eating a lot of fruits and greens and some nuts and seeds. 80% of the daily calories come from carbs, 10% from fat, and 10% from protein. Sounds very limited but if you like fruits it can be very satisfying and it gives you so much energy that you don’t know what to do with it. Your mental clarity will amaze you too. At least it was my experience (and many others’).

However, lots of people don’t feel good eating this way.

Surprisingly some people manage to keep their diabetes under control with this diet too.

The main advocate of this lifestyle is Dr. Douglas Graham who is a lifetime athlete and eats raw since 1978. He is an advisor to world-class athletes and trainers from around the globe.

The 80/10/10 Diet: Balancing Your Health, Your Weight, and Your Life One Luscious Bite at a Time by Douglas Graham

He also has a web page and blog with free recipes and lots of information.

Look how amazing the 80 years old Mimi Kirk looks: http://youngonrawfood.com/about-me/ She shares her secrets and gives you a 21 days raw food plan to try in her book: Raw-Vitalize by Mimi Kirk and Mia Kirk White.

My favorite raw vegan YouTuber is Tanny Raw. She shows really delicious recipes and she always cheers me up and motivates me to be the best version of myself. She also has ebooks with amazing recipes.

Kristina Carrillo-Bucaram is another raw vegan YouTube personality I like. Her channel is full of yummy recipes too. Just like  her book: The Fully Raw Diet: 21 Days to Better Health, with Meal and Exercise Plans, Tips, and 75 Recipes

     

 

Vegan meal plan and cookbooks for high(er) protein, low(er) carb bodybuilding/fitness lifestyle

If you want to follow the traditional bodybuilding route and eat a lot of protein you need to eat a lot of greens, beans, legumes, soy products, and vegan protein powders. There are so many sexy bodybuilders out there proving that you can get enough protein to build muscle on a plant-based diet.

One of them is Kim Constable. Would you believe she has 4 children? You can download a delicious free 7-day menu from her here: the sculpted vegan I have tried it, all tastes really good.

Another beautiful vegan fitness competitor is Natalie at Fit Vegan Chef. Her recipes are also so easy and delicious. She also has an ebook with Puerto Rican vegan recipes on her homepage.

 

If you just want to lean down a bit but don’t want to build big muscles you probably can eat less protein. These are examples of that kind of lifestyle:

I introduced you to Dr. Fuhrman’s health equation and the healthiest foods you can eat in a previous blog post. Here I show you his recipe book to get some inspiration to eat healthily and become lean.

My 7-day meal plan to lose weight is also based on his nutritarian lifestyle.

Ella Magers also has a brilliant book with amazing recipes for 6 weeks! And the only repeated recipes are the breakfasts after four weeks. So you get a lot of super yummy recipes for 6 weeks from her book: The Six Weeks to Sexy Abs Meal Plan: The Secret to Losing Those Last Six Pounds. I use this book so much, I love it.

    

 

Vegan meal plans and cookbooks high-fat, low-carb lifestyle

This diet is based on high-fat plants, such as nuts, seeds, avocado, and coconut. Here are a few links to some recipes:

https://www.shape.com/healthy-eating/healthy-recipes/vegan-keto-recipes

https://www.peta.org/living/food/vegan-keto-tips-recipes/

https://chooseveg.com/blog/9-vegan-keto-recipes-for-trying-the-ketogenic-diet/

I also show you some books about the high or moderately high-fat vegan lifestyle in case you enjoyed the recipes and want to learn more:

Vegan for Fit – Attila Hildmann’s 30-Day Challenge

Vegan Keto by Liz McDowell (She also has a blog with many recipes)

Vegan Ketogenic Diet: Combining a Vegan and Keto-Diet Lifestyle: Meal Plans and the 5 Best Vegan Protein Sources, Lose Weight, Feel energetic and be Healthy by Tim Martin

Vegan Keto Cookbook: Over 50 High-Fat Plant-Based Ketogenic Recipes to Heal Your Mind, Body and Soul by Nicole James

    

 

Vegan cookbooks for a regular vegan lifestyle

These are some of my favorite cookbooks for vegan meals without any dietary preferences (apart from vegan :-)). The recipes in them are absolutely delicious.

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Vegan with a Vengeance: Over 150 Delicious, Cheap, Animal-Free Recipes That Rock

Veganomicon: The Ultimate Vegan Cookbook

Vegan Express

I don’t own these but heard that they are very good too. I definitely want to buy them in the future:

     

BOSH!: Simple Recipes * Amazing Food * All Plants

The Happy Pear: Recipes for Happiness

The Oh She Glows Cookbook: Over 100 Vegan Recipes to Glow from the Inside Out

Deliciously Ella: 100+ Easy, Healthy, and Delicious Plant-Based, Gluten-Free Recipes

 

 

I hope you like these vegan meal plans and cookbooks for the different vegan diets and will try at least a few recipes from these cookbooks 🙂

Of course, there are many many good vegan cookbooks out there that you can choose from. Which one is your favorite? Tell me in the comments so others can try them too.

Services

Meal plan

If you need help to find the best food for you, take a look at my Services page. If you wish, I will make you a personalized meal plan for you after analyzing your current eating habits.

On my Freebies page, you can find a 7-day sample Meal plan and a 7-day Smoothie challenge.  The aim of both the meal plan and the smoothie challenge is to show you how to eat a lot of nutrient-dense food, from which you will have a lot of energy and they decrease the inflammation in your body too. From the meal plan, you will start to lose weight even if you don’t exercise. It is actually designed for those of you who want to lose the last stubborn 2-3 kilos.

 

 

Emotional and Stress Eating Coaching

I’m also aware of the fact that the meal plan alone may not be enough for everyone. So many of us know exactly what they should eat to be healthy and slim but they always self-sabotage their efforts for some reason. They eat healthily for a few days or weeks, but then something happens and they give up before they would reach their goal.

Or they reach their goal but then they return to their bad habits and gain all the weight back, suffer from digestion problems, have low energy again. And they don’t know why they are doing this over and over again and they would like to finally stop.

If you can relate to this frustration, and you were nodding all the way through reading this, I’d like to help you. In a questionnaire, I’ll ask you about your eating habits and emotions around eating too. After analyzing the results, I will point out your bad habits and limiting believes (if you have some) and will help you turn them into good habits and empowering believes.

You can download a free Food and Lifestyle Journal here, that will help you find the triggers for your emotional eating. If you need help I also offer a Food and Lifestyle Journal here

As changing negative habits is not easy at all, I’ll teach mindset tricks in my Coaching Program too. They will help you convince your brain that your goal is available and feasible for you. If your subconscious mind is not in alignment with your goals, no matter how hard we work together, it will always sabotage your efforts.

Related post: 5 reasons you self-sabotage your diet success

Stress relief

In my Coaching Program, I also work with my clients on reducing stress because when we are stressed we usually crave junk food. Stress and worry are also one of the main reasons for illnesses. You can literally worry yourself sick. I will show you effective stress relief techniques and will equip you with the necessary tools and tricks for situations when you feel overwhelmed by negative emotions.

Weekly 45 minutes of consultation is included in the basic plan but I can also provide daily motivational, accountability partner services to you in my Platinum Plan.

Related post: What to do when you are overwhelmed by negative emotions

Check out my Services Page to see how I can help you achieve your health goals.

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