Welcome to my 5-Day Plant-based Challenge! I am Certified in Plant-based Nutrition from the T. Colin Campbell Center for Nutrition Studies at Cornell University and a Plant-based Coach. I love helping people the transition to a plant-based lifestyle, which is why I want you to think of these next five days as your chance to feel better! The bottom line is that you have to advocate for yourself and your health, and that starts today!
Some helpful hints for you to be a huge succes:
a. Shop in advance. Get your fridge stocked so you have what you need and don’t go grazing crazy.
b. Cook in advance. If you are starting this on a Monday, spend some time cooking on a Sunday, so that many things will be ready exactly when you need them.
c. You can switch recipes around from one day to the next. You don’t have to follow the order. If you don’t have time for one recipe, but have leftovers of another recipe from the day before, that works! Reach out to me if you need substitutions for specific ingredients or if you have a time constaint and want a fast recipe swap! You can also see the videos at the bottom of the 5-Day Challenge for recipe swap ideas.
d. Quick tips to keep the calories down: exchange extra-virgin olive oil when sautéing with mushroom broth, and exchange garbanzo bean aquafaba for olive oil in salad dressings.
e. This is NOT meant to be a weight loss routine (although that could be your benefit). For a specific weight loss routine, consider contacting a doctor or a dietitian. For the very best results, continue to exercise during these 5 days.
e. Reach out to me for any guidance, questions, and comments. Mostly, let me know how it goes! Elysabeth@ElysabethAlfano.com
Day 1! Hoorah! Please don’t over think this. This is not about perfection or white-knuckling it until you can get to day 6. This is about trying your very best and if you fall off, you get back on. It is about giving yourself a shot at feeling better.
If you are looking for a swap or an extra snack on Day 1, consider air-popped popcorn with a tad bit of extra-virgin olive oil from a spray and/or nutritional yeast.
You got this!!
One Day Down! Welcome to Day 2!
Switch out tip or extra snack: nuts and dried fruit together make the original sports bar. It will pack the calories, so just know that you may want to keep it in moderation, but it can be filling and satiating.
C’mon, this is fun!
WhoooHoooo! Day 3!
Well! Done! You! So you have found out by now that eating plant-based doesn’t mean giving it all up. Instead, it is about abundance! I hope you are enjoying all these options!
For a swap out option, consider Tasty Bite’s Punjab Eggplant. It microwaves in minutes. Just pour it over brown rice and add onions and green peppers. Boom! Dinner in 2 minutes.
You’re over the hump!
Day 4! You are close to day 5…but we don’t want it to end!
Having fun (and feeling better?!!) with all these dishes and options?
And if you are needing a swap, consider a “Garbage Sandwich”. Much like a “Garbage Bowl”, take whatever you have in our fridge (sweet potato, avocados, kales, onions, hummus, whatever) and build a sandwich on whole grain bread and move on! Fast, yummy, efficient and plant-based!
Oh boo! It’s day five.
Remember to check back often, because new recipes are coming all the time! Or hey, just do it all again.
Let me know how you did!
And now that you have 5 days under your belt, you know you can do it! And when you are out and about, remember there are always vegan options at restaurants. If you don’t see them on the menu, just ask. They are there!
As always, reach out to me for help! I’m here for you! And Congratulations – you did it!