Mischa Janiec - Built by Plants (Vegan)

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Built By Plants
First of all, I’d like to give a massive thanks for choos- are eating it. I don’t like the concept of a fixed meal
ing me to help you! plan which you stick to for four weeks or so, simply
because I believe that you need to understand what
Change is hard at first, messy in the middle, but gor- you are doing and why you are doing it. And that is
geous in the end. Whether you are new to this life- exactly what this guide will teach you, thus giving
style or not, your purchase alone shows that you’re you flexibility and independence.
not afraid to embrace change. You’re open-minded
and you’re actively pursuing greatness. I wish you the very best on your journey, and know
I salute you! that if you put in the right effort and commitment re-
quired, you will reap the rewards you deserve.
It’s my mission to help as many people as I can to be-
come the best that they can be and I’m so glad you
are one of them. This guide was created so that you
can make health-conscious eating choices. I want to
guide you towards plant based whole foods, which I
strongly believe is the best way for human beings to
eat, not only for optimal health and performance, but
also for the preservation of our beautiful planet and all
its inhabitants.
Soon you will know which foods are more or less

healthy and why. You will be able to design your
own meals, know what you are eating and why you
Mission-Statement
Mischa Janiec is a competitive athlete of 10 years

and received his natural pro bodybuilding title in
2016 as a vegan. Almost four years ago, Mischa
switched to a plant-based diet to observe the ef-
fects it would have on his performance in muscle
building. After a few months, he noticed he was
not only able to continue increasing in strength, he
was able to recover faster, lose fat more easily, and
overall felt better than ever. He decided to stick to
the diet and dove into veganism on a broader scale.
After visiting the United States in 2013, he realized
the mass production of meat and animal products
could not possibly be ethical or optimal for one’s
health. It is now Mischa’s mission to spread aware-
ness of the negative impact the farming industry
has not only on our athletic performance but the
overall health of our bodies, the environment and
our collective consciousness as human beings. He
has since been recognized for his efforts by ve-
gan celebrities whom he has had the pleasure of
coaching and will appear in the upcoming James
Cameron film “The Game Changers”, a documen-
tary showcasing high-performance vegan athletes
and the message they all stand behind.
“Take care of your body, it’s
the only place you have to
live”.
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You will learn about:
The vegan diet ....................................... 8 Best sources of iodine ........................... 88

Why go vegan?...................................... 9 Best sources of iron ............................... 89
What do vegans eat?............................. 12 Best sources of calcium......................... 91
What does healthy, whole food, Is soy healthy? ...................................... 92
plant based nutrition look like? .............. 15 Vitamin D ............................................... 93
What foods to eat? ................................ 16 Supplements ......................................... 95
What foods to avoid? ............................. 25 Simple tips for you ................................. 101
Daily dozen ............................................ 29 Manipulating your weight ...................... 105
Shopping list .......................................... 33 How to lose/gain weight......................... 107
Meal plan sample .................................. 36 How to find out your
Recipes.................................................. 40 maintenance calories............................. 110
Tips for eating out .................................. 73 Macronutrients ....................................... 113
Complex vs simple carbs....................... 74 Set macronutrients ................................ 114
Where to buy food? ............................... 75 Micronutrients ........................................ 116
Buying in bulk ........................................ 76 How to track your calories .................... 118
Canned vs fresh .................................... 77 Intuitive tracking ................................... 120
Fresh vs frozen ...................................... 78 How to weigh yourself .......................... 122
Organic vs conventional ....................... 79 Meal timing ............................................ 124
Vegan Protein ....................................... 80 What’s next? .......................................... 126
Best sources of B12 .............................. 84 Thank you .............................................. 128
Best sources of omega 3 & 6 ................ 86
Note that I didn’t use sources for all my claims and I
recommend you go to nutritionfacts.org.
This website is where I got a lot of my information from,
and you can search for what I refer to in order to find tons
of additional linked sources.
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The vegan diet
Vegan means by definition:
“a person who does

not eat or use
animal products”
This means, more specifically, not eating or using

anything that comes from animals and when it comes
to your diet, it means no meat, dairy, fish or eggs. It
sounds like you must sacrifice a lot, but soon you will
find out that the plant kingdom has so much to offer
and why it is wise to avoid animal products.
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Why go vegan?
I will keep it short because there are so many benefits the milk? The baby gets taken away from the cow
of a vegan diet regarding health, environment and after a few days. The mother cow cries for hours.
ethics. Let’s start with the animals because they I have heard it and it’s horrible and heart-breaking. The
suffer the most from a human diet that involves animal calf is force-fed and slaughtered after a few months to
products. become veal (calf meat).
It is obvious that animals have to die to become meat Imagine a human mother in a hospital getting her new
such as steak, bacon, chicken, ham etc., but, people born baby taken away and killed. No one would
simply ignore this fact or justify it to themselves. How- stand for this. But the cow produces milk and gets
ever, I believe that to truly justify something you have abused all her life, is fed GMO crops, hormones,
to look at the impact and suffering that is going on. I am antibiotics, and can barely move around. She is im-
convinced if all people could see what animals go pregnated again and again, and after a couple of
through in slaughterhouses, they would immediately years when she doesn’t produce enough milk any-
stop the 5-minute mouth pleasure in order to stop the more, her female baby takes her place and she be-
suffering and murdering of innocent beings. comes a hamburger. This is why the dairy industry
is even crueler than the meat industry because the
Sometimes the connection is harder to make. Peo- animals suffer for so many years.
ple often think there is no cruelty and slaughter in-
volved in dairy products. Let’s think about it. How
does a cow give milk? She needs to be pregnant.
“If slaughterhouses had glass walls,
How does the cow get pregnant? She is raped by
everyone would be vegetarian”
a large metal object that implants sperm into her to
fertilize her eggs. When she has the baby, what hap-
pens to the baby? Isn’t the baby supposed to drink
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The ethical aspects are the most obvious, but a
whole food,plant-based diet has so many health
benefits that it’s unbelievable and seems unreal! It’s like
becoming a superhero who is immune from all the
widespread diseases. Let’s look at a short paragraph
from doctor Michael Greger about just how profound
the health benefits truly are:
“Researchers have shown that a more plant-based

diet may help prevent, treat or reverse some of our
leading causes of death, including heart disease, type
2 diabetes and high blood pressure. Interventional
studies of plant-based diets have shown, for example,
90 percent reductions in angina attacks within just a
few weeks. Plant-based diet intervention groups have
reported greater diet satisfaction than control groups,
as well as improved digestion, increased energy and
better sleep and significant improvement in their
physical functioning, general health, vitality and
mental health. Studies have shown plant-based until proven otherwise? The fact that it may also be
eating can improve not only body weight, blood effective in preventing, treating and arresting other
sugar levels and ability to control cholesterol, but leading killers seems to make the case for plant-based
also emotional states, including depression, anxi- eating simply overwhelming.”
ety, fatigue, sense of well-being and daily functioning.
Only one way of eating has ever been proven to Full article:
reverse heart disease in the majority of patients: a https://nutritionfacts.org/topics/plant-based-diets/
diet centered around whole plant foods. If that’s all a
whole-food, plant-based diet could do – reverse our
number-one killer – shouldn’t that be the default diet
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Soon after finding out the health and ethical benefits of
a vegan diet, I came across the documentary Cow-
spiracy and was shocked by the environmental impact
of animal agriculture. Animal agriculture is the leading
cause of deforestation of rainforests, water consump-
tion, water pollution, species extinction, destruction
of wildlife, and greenhouse gas emissions. Animal ag-
riculture is by far the biggest offender of every single
category I just mentioned. Point-blank: Our industrial-
ized system of factory livestock harvesting is simply un-
sustainable. It is killing us and the planet and it is time
to acknowledge this reality and change it before it’s too
late.
I highly recommend that you watch the documentary

Cowspiracy.
If you want to know more about why to go vegan and

all the benefits, you will find my favorite recommenda-
tions and links in the chapter “What’s next?”
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What do vegans eat?
Vegans eat everything that comes from plants. Animals are different definitions that describe what processed
get their food from plants too, so we are just skipping food means, and in my opinion, the best one and the
the middleman and going directly to the source. one we will use here is as follows:
Nowadays we eat a lot of junk food and no matter if it’s Processed means something bad was added and/or
vegan or not, most of it is unhealthy and doesn’t lead to something good was taken away.
our goals, if our goal is to be healthy and thrive.
“Bad” would apply to sugar, oil, syrup etc. and “good
It is more important what we eat than what we exclude. taken away” would apply to fibre, minerals etc.
You can be vegan and drink Coca Cola and eat For example, applesauce with sugar is a processed
potato chips all day, which does not promote health in food because something bad was added (sugar).
any way. So being vegan doesn’t necessarily mean Applesauce without added sugar is a processed
you are eating healthy. This is why we focus on a whole food because nothing bad was added and
whole food, plant-based diet. nothing good was taken away (it is 100% whole
puréed apple).
Whole means not processed. For example, beans and
apples are whole foods. If your food doesn’t have an Hummus is processed because there are added oils
ingredient list it is usually whole, but there are also but it is still a healthy processed food because the
a lot of whole foods that have an ingredient list, such health benefits of the chickpeas outweigh (mostly)
as applesauce (with only apples, not the kind with the bad stuff added (oil, preservatives etc.).
added sugar), or tomato sauce.
Another example would be natural soy yogurt that
We want to avoid too much processed food. There usually consists of soy and a little salt. Too much
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salt is unhealthy, but because it is only very little You will crave less and less bad processed food
added salt in soy yogurt and the health benefits of because your taste buds will change and become
soy outweigh the negative effects of the extra salt, it is more sensitive which means that even an apple feels
also a healthy processed food. like an explosion in your mouth. So after 2-3 weeks
of eating a healthy, whole food, plant-based diet,
Later in this guide, I will show you a list of which fruits will taste like candy and you will crave your
healthy processed foods I recommend. However, breakfast porridge bowl and your banana ice cream
we want to focus on whole foods, with healthy pro- – trust me! Just give it a try and commit to a whole
cessed foods and a few unhealthy processed foods food, plant based lifestyle for at least one month to
(which are completely ok when eaten in moderation really see the change, not only in your body but also
and can help you to stick to this diet). in your mind and heart.
A good rule of thumb is 80% whole foods + healthy

processed foods and 20% or less unhealthy pro-
cessed foods.
You can still eat your vegan ice cream, chocolate,

pizza and vanilla soy yogurt if you moderate them
to 20% or less of your daily calories. With the 80%
whole foods + healthy processed foods you are doing
your body so much good that you can easily take the
remaining 20% to treat yourself and enjoy food.
And soon you will see that you really can enjoy that
80% as well through my recipes and tips that will help
you learn to make your healthy food taste great.
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“Health is not everything,
but without health,
everything is nothing…”
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What does healthy, whole food,
plant based nutrition look like?
A healthy, whole food,plant-based diet consists mainly of

foods from these 6 categories:
Fruits, vegetables, legumes, whole grains, nuts &

seeds, plus a vitamin B12 supplement, a vitamin
D supplement if you are not getting enough sun,
plenty of clean water and some algae for your iodine.
That is everything you need to be healthy and thrive.
All of these six groups offer a great variety, which we

will cover next.
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What foods to eat? - Berries
(I always have a couple frozen bags and some
fresh as well, like blueberries, raspberries,
strawberries, red currants etc.)
- Banana
Fruits - Apple
- Kiwi
- Mango
It is important to eat a lot of fruit and a big variety
- Watermelon and other melons
because the number one dietary risk factor is not
- Peach
eating enough fruit (concluded by the global burden of
- Nectarine
disease study funded by Bill Gates). It is the largest
- Grapefruit
study ever in the history of humankind on risk fac-
- Lemon
tors for disease. So make sure to eat a variety of
- Lime
fruits every day and especially the healthiest fruits
- Cherry
like berries and kiwis.
- Orange
- Persimmon
Here is a list of my favorite fruits:
- Dates
- Figs
- Grapes
- Pineapple
- Papaya
- Passion fruit
- Pear
- Avocado
Pick the ones you like and try
other fruits as well
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Vegetables
People who eat fruits and vegetables as part of their
daily diet have a reduced risk of many chronic dis- - Cucumber
eases. Vegetables are an important part of healthy - Kale
eating and provide a source of many nutrients, includ- - Lettuce
ing potassium, fibre, folate, vitamins etc. and other - Carrot
benefits, making them a real superfood! - Beetroot
- Broccoli
Here is a list of my favorite veggies: - Cauliflower
- Bell pepper
- Potato
- Sweet potato
- Leafy greens
- Spinach
- Arugula
- Tomato
- Kohlrabi
- Eggplant
- Zucchini

other vegetables as well
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Legumes
Legumes have quite a remarkable nutrition profile
and are a rich source of healthy fibre and protein.
Here is a list of my favorite legumes:
- Beans
- Peas
- Lentils
- Chickpeas
- Soy such as:
- Tofu
- Edamame
- Tempeh

other legumes as well
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Whole grains
Some popular diet books say you should ditch wheat
or gluten to lose weight. Unless you have celiac
disease, gluten intolerance, or another reason to
cut back, you don’t want to miss out on the health
- Pasta
benefits of whole grains. You’re getting fibre, pro-
(all listed refer to whole grain of course)
tein, vitamins, minerals, and a variety of phytochem-
- Rice
icals that will improve your health so don’t miss out
- Millet
on those healthy whole grains.
- Buckwheat
- Spelt
Here is a list of my favorite whole grains:
- Quinoa
- Amaranth
- Oat
- Whole wheat, rye or sourdough
- Corn
- Kamut
other whole grains as well
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Nuts
Nuts are rich in heart-healthy fats, which lower LDL
(“bad” cholesterol) plus, they are a good source of
phytosterols compounds that help lower blood cho-
lesterol.
- Walnut
They are packed with fibre, protein, vitamins and
- Almond
minerals, including folate, vitamin E, potassium
- Peanut
and magnesium.
- Cashew
- Pecan
Walnuts are the winner amongst nuts, because un-
- Pistachio
like their siblings, they have a significant amount of
- Hazelnut
essential omega-3 fatty acids, but all nuts are healthy
- Brazil nut
and provide their own benefits so please eat a big
- Macadamia
variety.
- Pine nut
Here is a list of my favorite nuts: Pick the ones you like and try
other nuts as well
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Seeds
Seeds are nutritional powerhouses; just a small
pinch of them is packed with vitamins, minerals, and
essential nutrients.
Here is a list of my favorite seeds:
- Ground flax
- Chia
- Hemp
- Pumpkin
- Sunflower
- Sesame
other seeds as well
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Others
Include these whole plant based foods as well to - Mushrooms
make your diet complete and diverse. - Onion
- Garlic
Here is a list of my favorites: - Tomato sauce
- Protein powder
- Soy sauce
- Hummus
- Date sugar
- Applesauce
- Spirulina
- Moringa
- Baobab
- Barley grass
- Wheatgrass
- Algae like nori, wakame etc.
- Maca
- Spices
- Herbs
others as well
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Dairy & meat
alternatives
Especially for people who make the transition to - Soy milk
a predominantlyplant-based diet, dairy and meat - Almond milk
alternatives can help a lot to overcome your old crav- - Any plant milk
ings for animal products and stick to aplant-based (try a bunch and find out which
diet. But also for people who adopted a plant based ones you like)
lifestyle a while ago, these foods can be a great - Soy yogurt
and healthy add-on to your diet. Here is a list of my - Beyond meat
favorite dairy and meat alternatives: - Nutritional yeast
- Nut cheese
- Any meat substitute
(try a bunch and find out which
ones you like)
others as well
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I just listed my favorite foods out of these 6 groups + others,
but each group has so much more variety to offer and I en-
courage you not only to try out the foods I listed but also try
out new fruits, vegetables, legumes etc.
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What foods to avoid?
Beside animal products, we want to avoid too many

unhealthy processed foods, moderate our healthy
processed food consumption, and eat mostly whole
foods. A good ratio, as I said, is 80% whole food +
healthy processed foods and 20% or less unhealthy
processed foods. But you will notice that after about 2-3
weeks of eating this way, you will crave fewer and fewer
unhealthy processed foods and probably not even eat
20% unhealthy processed foods but closer to 5-15%.
Because when your taste buds have changed, whole
foods will give you real satisfaction. They not only sat-
isfy your taste buds, but also make you feel amazing
and full of energy.
Therefore, here is a list of healthy and unhealthy

processed foods just to name a few:
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Healthy processed foods Unhealthy processed foods
- Hummus - Oils
- Soy yogurt - Sugar
- Applesauce - Vegan ice cream
- Tomato sauce - Vegan pizza
- Guacamole - Vegan hot dogs
- Protein powder - Vegan cheese
- Tofu - Vegan burgers
- Tempeh - Vegan chocolate
- Soy sauce - Vegan butter
- Mustard - Granola
- Nut butters - Syrup
- Tahini - Sweeteners
- Pickles - Candy
- Most plant milks - Sugary cereals
- Falafel (if not deep-fried) - Fries
- Chips
Pick the ones you like and try other - Salt
healthy processed foods as well - Soft drinks
Pick the ones that will help you stick to a

whole foodplant-based diet and try to reduce
them to 20% or less of your daily calories.
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Not all of these foods are unhealthy processed
foods. Some vegan ice creams or chocolates count as
healthy processed foods. For example, if you eat
dark chocolate or make your own ice cream out of
bananas and healthy whole foods then it is a healthy
processed food.
You will learn later in my recipes how to make

healthy whole foods taste like unhealthy processed
foods.
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“Let food be your
medicine and medicine
be your food. “
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Daily dozen
As one of my role models, Dr. Michael Greger, of other kinds of greens and vegetables on a given day
likes to say: and get no appreciable sulforaphane if you didn’t eat
something cruciferous.
“I suggest we try to center our It’s the same with flaxseeds and the anticancer lignin
compounds. Flax may average a hundred times
diets around whole plant foods, more lignans than other foods. And mushrooms aren’t
but some plants are healthier even plants at all, they belong to an entirely differ-
than others. ent biological classification and may contain nutrients
(like ergothioneine) not made anywhere in the plant
kingdom.
For example, you can apparently live extended pe-
riods eating practically nothing but white potatoes. So technically, maybe I should be referring to a whole
That would, by definition, be a whole food,plant- food, plant and fungus based diet, but that just sounds
based diet but not a very healthy one. All plant foods kind of gross.
are not created equal. The more I’ve researched over
the years, the more I’ve come to realize that healthy As the list of foods I tried to fit into my daily diet grew,
foods are not necessarily interchangeable. Some I made a checklist and had it up on a little dry-erase
foods and food groups have special nutrients not found board on the fridge. We would make a game out of
in abundance elsewhere. ticking off the boxes. This evolved into my daily doz-
en. The checklist of all the things I try to fit into my
For example, sulforaphane, the amazing liver-enzyme daily routine.
detox-boosting compound, is derived nearly exclu-
sively from cruciferous vegetables. You could eat tons
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This may all sound like a lot of boxes to check, but it’s me figure out how much kale or blueberries I need.
easy to knock off a bunch at a time. One simple pea- The checklist also helps me picture what a meal might
nut butter banana sandwich and you just checked look like. Looking over the checklist, you’ll see there
off four boxes. Or imagine sitting down to a big salad. are three servings each, of beans, fruits and whole
Two cups of spinach, a handful of arugula, a hand- grains and about twice as many veggies in total than
ful of walnuts, a half cup of chickpeas, a half cup of any other component.
red bell pepper, and a small tomato. Sprinkle on your
flax, add a handful of goji berries and enjoy it with a
glass of water and fruit for dessert and you could wipe
out nearly half of your daily check boxes in a single
meal! And then if you ate it on a treadmill… Just kid-
ding!
Do I check off each glass of water I drink? No. In

fact, I don’t even use the checklist anymore, I just
used it initially as a tool to get me into a routine.
Whenever I was sitting down to a meal, I would
ask myself, could I add greens to this? Could I add
beans to that? (I always have an open can of beans
in the fridge). Can I sprinkle on some flax or pumpkin
seeds, or maybe some dried fruit? The checklist
just got me into the habit of thinking: how can I
make this meal even healthier?
I also found that the checklist helped with grocery

shopping. Although I always keep bags of frozen
berries and greens in the freezer, if I’m at the store
and want to buy fresh produce for the week, it helps
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So, glancing at my plate, I can imagine one quarter of
it filled with grains, one quarter with legumes, and a
half plate filled with vegetables, along with maybe a
side salad and fruit for dessert. I happen to like one-
bowl meals where everything’s mixed together, but
the checklist still helps me to visualize.
Instead of a big bowl of spaghetti with some veggies

and lentils on top, I think of a big bowl of vegetables
with some pasta and lentils mixed in. Instead of a big
plate of quinoa with some stir-fried vegetables on
top, I picture a meal that’s mostly veggies and, oh
look! There’s some quinoa and beans in there too.
But there is no need to be obsessive about the Dai-
ly Dozen. On hectic travel days when I’ve burned
through my snacks, stuck in some airport food court,
sometimes I’m lucky if I even hit a quarter of my
goals. If you eat poorly one day, just try to eat better
the next.” – Dr. Michael Greger
I highly recommend Dr. Greger’s “Daily Dozen” app

for iPhone and Android. You can download and use
them both for free -- no ads, no cost. His hope is
that the checklist will serve as a helpful reminder to
try and eat a variety of some of the healthiest food ev-
ery day. You can also check out his video where he
explains the Daily Dozens in more detail:
http://bit.ly/DailyDozenMichaelGreger
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Shopping list
This grocery shopping list should give you a guideline Find some delicious ways to prepare your foods and
to buy from the 6 groups (fruits, vegetables, legumes, if you don’t like something, no worries because you
whole grains, nuts and seeds), and others, so you can get the same nutrients from other whole foods. In
have a healthy variety at home and can make com- the end, your diet should be delicious and satisfying,
plete meals that give you everything you need to so find out which whole foods you like, stick to them
thrive and build muscle. This shopping list is only an and always be open to try out some new ones as well.
example and you should adjust the list to what is avail-
able and what is in season. For example, on the list is When I became a plant-eater, I discovered so many
watermelon but if it isn’t watermelon season where you great new whole foods that are now my favorites and
live, buy another fruit that is in season like persim- a big staple of my everyday diet like sweet pota-
mon or pears. toes, lentils, tofu etc.
Just make sure to buy out of all 6 groups, so that your

diet is diverse, colorful, and thus gives you all the nu-
trients you need while avoiding any deficiencies. And
of course buy the foods you like, but always be open
to trying new veggies, legumes etc.
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Fruits Vegetables Legumes Whole Nuts
Bananas Kale Frozen peas
grains Walnuts
Dates Spinach Kidney beans Almonds
Oats
Apples Broccoli Black beans and/or Brazil nuts
Spelt
Berries (fresh Cauliflower any beans you like Cashews
Quinoa
or frozen) Bell pepper Chickpeas Peanut butter
Brown rice
Clementine Carrot Lentils Almond butter or any
Bulgur
Lemon Tomatoes nut butter you like
Millet
Avocado Lettuce
Buckwheat
Peach Potatoes
Pasta
Pear Beet root
Corn and/or corn waf-
Kiwi Sweet potatoes
fles
Grapes Arugula
Bread
Pomegranate Cucumber
Tortilla wraps and/or
pita bread
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Seeds Others For spices For herbs
Chia Soy milk
I recommend I recommend
Hemp Almond milk or any Cinnamon Dill
Flax Plant milk you like Turmeric Parsley
Sesame Soy yogurt Pepper Chives
Pumpkin Dark chocolate Red pepper Basil
Sunflower Soy sauce Cumin Mint
Hummus Garlic
Tofu Chilli
Mushrooms Curry
Tomato sauce
Nutritional yeast
commendations,
t re
Ginger These are jus the products you
y
Onion
feel free to bu food group.
ch
like out of ea
Garlic
Herbs/spices
Mustard
Cacao powder
Nori/wakame or any
algae
35
Meal plan sample
This meal plan is only an

example to provide you a gen-
eral guideline on what your
week can look like. I recommend
eating 3 meals per day: break-
fast, lunch and dinner plus 1-3
snacks.
You will learn later in this guide-

line how to set your calories
and macros according to your
goals. So take this meal plan as
an example and adjust the meal
sizes based on your needs.
For example, if it is stated 150g

of basmati rice, you may need
only 100g or perhaps 200g. So
make sure you read this guide
thoroughly to gather the knowl-
edge on how to set your calories
and macros and stay in control
of your weight so you will reach
your goals.
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Note: Maybe you noticed that in the chapter This is because in this meal plan you can substitute any
“What foods to eat” I gave each food group a color. food of a group with another food of that group you like.
For example, if you don’t like (or don’t have it at home)
frozen peas, then you can substitute this legume with any
Fruits other legume like beans, lentils or chickpeas.
Vegetables Or you can substitute basmati rice with any whole

grain you like, e.g. quinoa, pasta etc. Similarly, if you
Legumes don’t like or have broccoli at home, then substitute
this vegetable with any vegetable you like, for example
Whole grains cauliflower, spinach etc.
Nuts This makes you flexible and independent. You can

design your own meals based on what you want
Seeds and/or have at home. By sticking to my meal samples
and substitutions to fit your preferences, you will make
Others sure you eat from all the groups in a day so that you
will likely cover every nutrient you need.
After a while, you won’t need my sample meal plan

and recipes as a guideline anymore because you
will be able to do it intuitively and thus be free,
flexible and in control of your meals.
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Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Simple muesli
Power Beans for Everyday
Breakfast Kale shake for brain Berry porridge Pancakes
Smoothie breakfast Smoothie
power
Rice, tofu and Vegan

Avocado is
Lunch green veggies Quinoa love spaghetti Falafel Potato love Burrito
heaven
with lemon bolognese
Not pretty but

Eat these
super delicious
Dinner British style Healthy pizza Potato love Mighty muesli Quinoa love beans, they
and healthy
are vegan
smoothie
Caramel
Chocolate peanut butter Vegan nuts
Snack Nice cream Protein fix Fruit salad Bliss balls
mousse fudge and fruits
brownies
“What you do today
can improve all your
tomorrows.”
39
Recipes
Note: When I write 1 apple, onion, carrot etc. just Especially at the beginning when your taste buds are
take one. It is much easier for you than if I were to not adjusted yet, a tablespoon of coconut oil can do
give you the gram amount. And if I state for exam- wonders in terms of taste.
ple 1 can kidney beans, you can of course cook fresh
kidney beans as well. The comparison “canned vs So feel free to add a little oil, salt, or sugar to your
fresh” will be covered later in this guide. whole plant based foods. As long as your diet is
centered around whole plant based foods, you are
The recipes are just a structure of a full meal. Feel on a healthy way. And as I said, after 2-3 weeks your
free to add to it whichever whole foods you like. taste buds will change and you will not crave and
I strongly encourage you to add a lot of veggies to need things like added oils, salt and sugar because
your meals because as you saw in the daily dozen, the the flavours plants provide are really tasty and will
veggies make up almost half of it. And, of course, make you super satisfied on their own.
include other whole foods that you like. For example, to-
mato sauce, sweet chilli sauce, hummus, soy sauce, And again, you can substitute everything with an-
soy yogurt, herbs, fruits, seeds, nuts etc. other food from the same group. For example, the
stated whole grain with another whole grain and the
If something tastes too boring for you then add a stated legume with another legume etc. After a while,
little date sugar. Date sugar is the healthiest sweet- you will get a good feeling for hitting the daily doz-
ener because it is a whole food – just ground whole ens really well and you can freestyle your own meals
dates – and it has a lot of vitamins, minerals, antioxi- 24/7. That’s how I do it every day and it feels great.
dants and fibre. So I recommend date sugar instead As I said, the goal is to be independent and flexible
of maple syrup, table sugar, agave nectar etc. Of when it comes to your diet.
course you can use other unhealthy processed foods
to make your food taste even more enjoyable for you.
40
Breakfast
My favorite go-to breakfasts are smoothies, For smoothies I usually mix greens with fruits, a cou-
porridge, nicecream (banana ice cream) muesli, pan- ple different of seeds, and a scoop of protein pow-
cakes and fruits. Generally I stick to a smoothie with der or cacao.
some porridge. The variety is endless! You can make
a berry porridge, a chocolate porridge with choco- Fruits I like to use are: frozen berries, bananas, ap-
late protein powder or cacao etc. and add toppings ple, kiwi, dates, frozen mango etc.
such as fruits, dried fruits, nuts, nut butter, seeds,
soy yogurt, applesauce, puffed quinoa or amaranth, Veggies I like in my smoothies are: frozen kale,
dark chocolate, cacao nibs etc. frozen spinach, celery, beet root, cucumber etc.
Seeds I like in my smoothie are: hemp seeds, flax

seeds, chia seeds etc.
And then I like to add some of these: cacao beans or

powder, protein powder, oats, date sugar, cinnamon,
plant milk, vanilla etc.
Here are my favorite breakfast recipes:
41
Kale shake
Ingredients:
200g kale frozen or fresh (I always have two bags
of frozen kale in my freezer)
3 pitted dates
20g hemp seeds
360g ripe banana
20g flax seeds
22g vegan protein powder (optional)
Add water to get your preferred consistency
Instructions:
If you want to feel naturally high then please try this
smoothie ;) It makes me feel so energized, satisfied
and happy. Put everything in a high speed blender
– enjoy.
42
Simple muesli for brain power
Ingredients:
120g oats
300ml plant milk
1 banana
1 apple
20g ground flax seeds
25g walnuts
Instructions:
Peel and cut banana and apple in slieces. Mix all
ingredients in a bowl – enjoy.
43
Power Smoothie
Ingredients:
1 ripe banana
100g kale (fresh or frozen)
100g spinach (fresh or frozen)
3 medjool dates (or normal dates)
120g frozen berries
10g chia seeds
10g hemp seeds
10g flax seeds
5g greens like spirulina, moringa etc.
200ml plant milk
Instructions:
Blend all the ingredients together – enjoy.
44
Berry porridge
Ingredients:
150g oats
200ml plant milk
100g frozen berries
1 apple
1 clementine
10g walnuts
40g soy yogurt
40g applesauce
Cinnamon
Add water to get your preferred texture
Instructions:
Place oats, plant milk, frozen berries, protein pow-
der (optional) and water in a pot and heat to mod-
erate temperature. Stir frequently. When it starts
to thicken up, transfer to a bowl and add the top-
pings – enjoy.
45
Beans for breakfast
Ingredients:
Whole grain bread
Half a can of baked beans
1 avocado
Sesame
Lemon
Instructions:
Slice the whole grain bread in half and toast as de-
sired. Spread beans on the bread. Slice or smash
avocado and put it on top. Squeeze lemon over it –
enjoy.
46
Pancakes
Ingredients:
Batter:
200g oats
1 banana
22g protein powder (optional)
20g flax seeds
150ml plant milk
Add water to get the consistency you prefer
Sauce:
3 dates
8g cacao
Instructions:
Put all the batter ingredients in a blender and blend
until smooth. Heat a non-stick pan to medium heat
and pour the batter into pancake shapes. You don’t
need oil, just don’t heat too high and wait until one
side is really solid. Flip and stack.
Secret sauce: Take the blender with the remains of

the batter in it, add dates and cacao powder. Blend
and pour it over your pancake stack.
I also like to add sliced banana and berries and let

them melt over my stack – enjoy.
47
Everyday Smoothie
Ingredients:
3 ripe bananas
1 apple
170ml soy milk
130g spinach
150g frozen berries
40g beet root
40g broccoli
Instructions:
48
Mighty muesli
Ingredients:
150g spelt flakes
300ml almond milk
1 apple
10g walnuts
100g soy yogurt
100g applesauce
10g cacao nibs/beans
1 clementine
Instructions:
Peel and separate clementine. Cut apple and mix
all ingredients in a bowl. Add extra protein by mix-
ing protein powder in your yogurt first – enjoy.
49
Not pretty but super healthy
and delicious smoothie
Ingredients:
300ml plant milk
120g frozen berries
1 ripe banana
100g frozen spinach
20g hemp seeds
20g flax seeds
Instructions:
50
Nice cream
Ingredients:
3-4 frozen bananas
Instructions:
Let the bananas ripen before peeling. When they
ripen, they’ll turn their starch into sugar and that
makes them easier to digest, healthier and super
sweet. They are ripe when they get black spots
and the stem isn’t green anymore but don’t let them
get overripe.
When they’re ripe: peel and cut them (makes it

easier to blend afterwards), and freeze them. When
the bananas are fully frozen, toss them into a food
processor or high speed blender and blend them.
Occasionally scrape down the sides and continue to
blend until smooth. Scoop into a bowl and enjoy.
Even though I love how simple and delicious

nicecream is, there are numerous ways to step up
this treat. For a creamier texture, add coconut milk.
And just try other variations of nicecream with in-
gredients like: nuts, any nut butter, cinnamon, cacao,
protein powder, fresh or dried fruits etc.
51
Enjoy these bears --
they are vegan!
Ingredients:
2 slices whole grain bread
Nut butter
Banana
Blueberries
Additional fruit of your choice
Instructions:
Spread nut butter on toasted bread. Slice banana
and place three banana slices on each toast, two
as ears and one as a mouth. Add two blueberries
on each toast for the eyes and one for the nose.
Enjoy your toast and fruit.
52
British style
Ingredients:
2 whole grain bagels or whole grain bread
Dried apricots
Nut butter
Blueberries
Plant milk
Instructions:
Slice the whole grain bagel or bread in half and
toast as desired. Spread your favorite nut butter
on each slice. Add dried apricots on top. Enjoy
separately or as a sandwich along with some blue-
berries and your favorite plant milk as a drink.
53
Put everything together -
1 min breakfast
Ingredients:
1 package blueberries
1 tub natural soy yogurt
100g oats
Cacao nibs
Instructions:
Mix everything together – enjoy. Add date sugar or
maple syrup etc. for more flavor or use vanilla soy
yogurt.
54
Lunch & Dinner
For lunch and dinner, you can find endless options
in terms of cooking to fit your taste. Here are some of
my favorites: baked potatoes, vegan spaghetti bolog-
nese, tofu curry with rice, pasta with beans, avocado
toast, burritos, wraps, falafels etc.
Because my recipes do not require processed oils, pepper followed by spices, such as turmeric, pepper
when a recipe calls for grilling ingredients – such as and curry. I put it all in a bowl with my legumes (mostly
onions, garlic, and vegetables – it makes use of a out of the can or frozen peas) and my whole grains I
dry- or water-grilled method, where only enough water cooked. I’ll then add things like tomato sauce, mustard,
is added to keep the ingredients from sticking to the pan sweet chilli sauce, nutritional yeast, herbs etc. and just
as you stir them. Non-stick skillets are more conducive mix it all together and enjoy!
to dry or water grilling than other skillets, but they are not
required. I check off so many of my daily dozen boxes while
having so much variety and taste. This way, cook-
My lunch and dinner usually consists of a big bowl with ing becomes easy and enjoyable. It is not like following
a whole grain (such as rice, pasta, spaghetti, millet, strict recipes, but rather getting this good feeling for
buckwheat or potatoes, sweet potatoes etc.) with a hitting the daily dozen and freestyling my meals 24/7.
legume (such as beans, peas, lentils, chickpeas, tofu I usually listen to a podcast or YouTube video while
etc.) along with lots of veggies. cooking and I love it. As I said, it will become a routine
and you will know what you need for a complete meal.
I grill my veggies with water in a wok or pan. I start off
with a little water and add, for example, an onion and Here are my favorite lunch and dinner recipes:
a clove of garlic with 2 carrots and let it stew. Then I
add veggies like broccoli, cauliflower, tomatoes and bell
55
Rice, tofu and green veggies
with lemon
Ingredients:
150g basmati rice
200g tofu
120g broccoli
120g peas
200g spinach
1 squeezed lemon
Instructions:
Cook rice according to instructions on the package.
Heat a pan or wok to moderate heat and stew broc-
coli. Cut tofu in pieces and add in peas as well. Mix
rice and stewed veggies together, mix in spinach and
squeeze lemon over it. Add spices, herbs and other
whole foods you like – enjoy.
56
Quinoa love
Ingredients:
150g quinoa
Half a can of baked beans
1 onion
1 garlic clove
100g broccoli
100g cauliflower
1 red bell pepper
2 carrot
1 tbsp soy sauce
Instructions:
Cook quinoa according to instructions on the-
package. Heat a pan or wok to moderate heat and
stew the onion, garlic and carrots with water. Add
the broccoli, cauliflower, beans and bell pepper. Add
spices you like. Mix quinoa, veggies and soy sauce
together – enjoy.
You can add more veggies and other whole foods

and processed foods you enjoy like nutritional yeast,
soy yogurt, mustard, lemon, lime, herbs, sweet chil-
li sauce, nut butter, hummus, tahini etc.
57
Vegan spaghetti bolognese
Ingredients:
200g whole grain spaghetti
1 onion
1 garlic clove
1-2 carrots
Piece of ginger
Half an eggplant
200g smoked tofu
200g tomatoes
300ml tomato sauce
15g cashews
15g nutritional yeast
Herbs
Instructions:
Cook spaghetti according to instructions on the
package. Heat a pan or wok to moderate heat and
stew the onion, garlic, eggplant and carrots. Cut
smoked tofu in pieces and add it as well.
Add tomato sauce, herbs and spices. Chop ca-

shews and mix them with the rice, nutritional yeast
and vegan bolognese together – enjoy.
58
Avocado is heaven
Ingredients:
2 slices whole wheat bread
1 whole or half avocado
Cherry tomatoes
Lime
Instructions:
Smash the ripe avocado and spread it on the
bread. Slice the cherry tomatoes in half and put
them on top of the avocado. Squeeze lime over it
– enjoy.
59
Falafels
Ingredients:
1 can/or fresh chickpeas
1 yellow onion, diced
2 garlic cloves, minced
1/4 tsp cumin powder
Juice from half a lemon
1/4 tsp cayenne pepper
Fresh cilantro
Ground black pepper
1/4 tsp baking powder
50g chickpea flour (or any flour)
1/2 cup water
Instructions:
Preheat the oven to 400°F/200°C. Sautée onions, gar-
lic & cumin in a pan on low for 3-4 min until soft. Drain
chickpeas and add to food processor. Chop until pieces
are really small. Add cilantro and repeat, then transfer
everything to a big bowl. Add lemon juice, cayenne, salt,
pepper, baking powder, onions and garlic.
Mix well, then add chickpea flour and water. Mix ev-
erything together and form medium sized balls. If the
dough is having trouble sticking, add more flour and
water. Place falafel on a baking tray and bake for 25
min or until golden brown – enjoy with a salad.
60
Potato love
Ingredients:
500g potatoes
500g sweet potatoes
Instructions:
Slice potatoes as you like to eat them and put them
in the oven for about 40 minutes at 400°F/200°C
on a nonstick baking sheet – enjoy. Add a sauce/
dip or just enjoy them alone.
61
White bean dip
Ingredients:
500g white bean canned (drained)/fresh and
cooked
1 clove of garlic
1 lemon
1-2 tbsp tahini
Water
Spices
Instructions:
Blend everything together (don’t only take the lemon
juice but peel the lemon and blend it as a whole to
not miss out on all the healthy fiber and the nutrients
that are bound to the fiber). I like to dip corn cakes,
cucumber and raw sweet potato slices in it (yes, you
can eat sweet potato raw, it tastes like a sweet car-
rot). Give it a try and of course, you can take other
legumes like chickpeas to make original “hummus”.
62
Ingredients:
Burrito
Whole grain burrito or flat bread
You can put whatever you like in your burrito

here are my favorite fillings:
Kidney beans
Corn
Rice
Lettuce
Tomato sauce
Hummus
Bell pepper
Carrot
Tofu
Potatoes
Instructions:
I recommend picking legumes like beans, peas, chick-
peas, tofu etc., 2-3 vegetables like potatoes, carrots,
lettuce etc. and a whole grain like rice, corn etc. + 1-2
sauces like hummus, sweet chilli sauce, tomato sauce
etc.
Add it all in the middle of your burrito. Fold the bottom a

little in over the filling so nothing falls out at the end
and then roll it up tightly – enjoy.
63
Healthy pizza
Ingredients:
Dough:
500g Whole grain flour (I used spelt flour)
Water
1 package of yeast
Toppings:
Tomato sauce
Veggies you like; I used red cabbage,
tomatoes, cherry tomatoes, onion, carrot,
mushrooms, broccoli… overload your pizza
with veggies to make it rich in flavor and su-
per healthy
Legumes you like; I used 1 can of black

beans and smoked tofu
Nutritional yeast or vegan cheese
64
Healthy pizza
Instructions:
Mix the flour with the yeast and add water. Don’t use too
much water, just enough that everything sticks and you
can knead the dough. Spread the dough out, put it in the
oven at a low temperature for 10 minutes and let it rise
(because of the yeast).
Take it out and preheat the oven to 400°F/200°C. Now

the fun part starts by putting all the toppings on your piz-
za. Start with the tomato sauce and then add everything
else and top it with the cheese. If you use nutritional
yeast, only put it over the pizza when it’s almost done at
the last 5 minutes of baking.
Place pizza in the oven for about 30 to 40 minutes.
65
Snacks
Snacks are great for when you are a little hungry. Here are some of my favorite snacks:
Snacks are not always unhealthy but rather can give
you the opportunity to get even more antioxidants, - Nuts
vitamins, minerals etc. in, but of course also serve to - Puffed corn cakes
treat yourself and make this diet even more enjoy- - Rice cakes
able. Listen to your body and pick one of the follow- - Dark chocolate covered rice cakes
ing snacks or other plant based treats you enjoy. - Fruits e.g banana, apple, grapes, pear
When you want to get energy (e.g. snacking before - Dried fruits e.g. dates
a workout), I always recommend fruits. For example - Vegetables e.g. tomatoes, cucumber, carrot, bell
a banana, apple and 3 dates. And if you want to pepper
be fully satisfied I recommend snacking on some- - Small fruit/and vegetable smoothie e.g. blend 2
thing that is higher in fat and calories e.g. nuts, bananas, apple, ginger, juice of one lemon with water
dark chocolate, hummus etc. protein shake, just mix flavoured vegan protein powder
with your favorite plant milk and shake well
- Dark chocolate
- Nice cream
- Dipping raw sweet potato in hummus or any vegetable
- Vegan treats e.g. Oreos, vegan cookies, vegan
brownies etc.
- Whole grain bread/toast with peanut butter and fruits
66
Fruit salad
Ingredients:
Banana
Apple
Pear
Grapes
Watermelon
Peach
Plum
Instructions:
Take the fruits you like and that are in season and
make a wonderful fruit salad out of them – enjoy.
This is a super healthy snack that will give you so
much energy.
67
Protein fix
Ingredients:
255g kidney beans (rinsed)
50g mustard
5 (40g) puffed corn cakes
Instructions:
Smash mustard and kidney beans to a paste. You
can add spices and herbs to boost the taste and
nutritional value. Or other additions like flaxseeds
etc. Spread the paste on the puffed corn cakes or
whole grain toast – enjoy.
68
Bliss balls
Ingredients:
15 dates soaked in warm water for a minute
55g oats
2-3 tbsp cacao powder
Instructions:
Mix the ingredients in a food processor or a high
speed blender. Roll them in your hands. Roll them
in cacao power for an extra outer layer of cacao
(optional). Put them in the fridge and enjoy a few
balls as a snack here and there.
69
Caramel peanut butter
fudge brownies
Ingredients:
Base:
15 dates soaked in warm water for a minute
200g walnuts
2-3 tbsp cacao powder
Topping:
5 dates soaked in warm water for 3 minutes
2 tbsp peanut butter
Vanilla extract
Instructions:
Base: Mix the ingredients in a food processor or a high
speed blender until the batter is creamy and smooth.
Line a baking form, mine was about 20x20cm and
distribute the mixture evenly.
Topping: Put everything in a food processor and

blend until the mixture is smooth. Spread it on top of
the brownie mix and put it in the fridge to cool down for
about an hour.
70
Chocolate mousse
Ingredients:
2 bananas
1 whole or half avocado
60g soy yogurt
50g oats
7g cacao powder
2 dates
200g sweet potato
25g hazelnut butter
Instructions:
Cut and boil sweet potato in water for 8 minutes.
Blend all ingredients together – enjoy!
71
“91% of the loss of the rain-
forest in the Amazon has been
destroyed due to raising live-
stock.”
72
Tips for eating out
Some of you might not have the privilege of cooking Another option to eat out super healthy is to go to
and eating at home all the time or might not want a supermarket and just buy whole foods. How about
to. Let’s say you have a job where you have to a lunch like carrots for dipping in hummus and spelt
eat breakfast and lunch outside of home while you waffles along with it, plus an apple? Or how about
can cook your dinner at home. One option, if you a can of baked beans with a package of cooked rice
want to meal prep but don’t want to invest too much along with fruits? Most offices have a small kitch-
time on it, is to make your dinner twice the size. You en so you can likely microwave and boil water. You
eat one half for dinner and the other you pack for could stock up at work with oats and always make
lunch the next day for work. For breakfast you can your own porridge with fresh toppings from a super-
pack fruits and prep a quick porridge in the morning market close by. Make it happen :)
and take it to work as well.
If you don’t want to meal prep, I recommend us-

ing the app “HappyCow” which will give you a map
of what vegan and vegan friendly restaurants are
around you. Look at the reviews and pick the one
that attracts you the most. If you are eating out all
the time in the same area, for example around your
workplace, then find out good spots to eat. Build a
relationship with the people who work there and often
you will get good deals and they might make you your
dish of choice because you are a returning customer.
You can let them know that you always prefer the
salad without oil and with extra greens.
73
Complex vs simple carbs
Saying carbs are bad is like treating apples and lollipops as

equals. Complex carbs are our main source of energy
for our body, brain and muscles. It always confuses
me as to why some people look for extreme methods
to find simple solutions. The key to health and fit-
ness is a diet packed full of earth-grown nutrients of
all varieties. Exclusionary diets are not sustainable
and most of them often lead to multiple deficien-
cies. Carbohydrates are good for you when you eat
the right ones (complex carbs).
Simple carbs are: sugar, honey, alcohol, white bread,

chips, sugar, cereals containing sugar, processed fruit
juices, sweets, candy etc.
Complex carbs are: vegetables, whole grain bread,

whole grain pasta, beans, peas, brown rice, sweet po-
tatoes, oats, fruits, whole grain muesli, nuts, seeds, le-
gumes, buckwheat, corn, potatoes etc.
Be sure to eat a lot of complex carbohydrates.
74
Where to buy food?
I’ve discovered how easy and enjoyable plant based

shopping is because you get to skip all the aisles with
meat, dairy, eggs, fish and junk. I just start with the
produce section, then go to the other aisles and pick
my legumes, whole grains, nuts, seeds, hummus,
tofu, soy milk etc. and the frozen section to get my
frozen berries, peas, spinach etc. and I’m done.
I save time and money. A lot of money when you

think about all the money you would have spent on
health care and all the doctor’s visits, thanks to the
prevention against chronic diseases aplant-based get from the discounter I recommend going to an or-
diet will bring you. ganic store and buying it there.
I recommend finding a routine to buy your food. I buy Usually my week looks like this: Grocery shopping
products that last a long time in bulk, like grains, on Monday for my fresh produce for the week. Going
legumes, nuts, seeds etc. and for fresh produce like every second week or so and buying food at the organ-
fruits and vegetables, I go grocery shopping once per ic store that I cannot get from the discounter in the
week and I am set. I would recommend going to a quality I like such as mustard, bread, peanut butter
discount grocery store in your neighbourhood that is etc. And I buy in bulk whenever my stock is empty
vegan friendly and offers a big variety. There you can either in a specialty store, international market or
choose organic options if you’d like and the organic online.
foods from the discounter will be cheaper than the or-
ganic foods from an organic store. For stuff you don’t
75
Buying in bulk
Many supermarket chains sell dry goods in bulk, par-
ticularly beans, lentils, grains, pastas, seeds, dried
fruits etc.
I also recommend buying in bulk online. Go to Amazon

or any online store that offers whole foods in bulk in-
expensively and type in what you want, for exam-
ple, walnuts 1kg or 2kg, and you get it much cheap-
er when you compare the price per gram with smaller
packages.
Your bulk storage will also last much longer and you
will always have it handy, thus saving you time and
wasting less packaging.
Here a few things I like to buy in bulk:
- Nutritional yeast
- Puffed quinoa and amaranth
- Legumes like lentils and beans
- Whole grains like rice and pasta
- Nuts like walnuts, almonds and Brazil nuts
- Seeds like chia-, flax- and hemp
- Dried fruits
- Cacao beans etc.
76
Canned vs fresh
Canned versions can be a good alternative if fresh 1,500-milligram limit recommended by the American
produce isn’t available or isn’t of high quality. Heart Association.
In terms of nutritional value, the fruits and vegeta-
bles from the can compare well to fresh varieties, Fruit is often packed in syrup, which means added
though the ingredients, such as salt or sugar, which sugar. A cup of canned pears in syrup contains about
are often added to canned produce, drive down the 40 grams of sugar compared to a cup of fresh pears,
nutritional value somewhat. which contains 13.5 grams of healthy, naturally occur-
ring sugar.
In terms of nutrition, there isn’t a big difference be-
tween fresh and canned varieties. Canned fruits The texture and taste of canned produce is different
and vegetables retain their nutrients, such as vitamin from fresh. Fresh produce tends to be crisper and
C and fibre through the canning process, which juicier than canned. If you do opt for canned, look
makes them about as healthy as fresh produce. In for no-sugar-added or no-salt-added varieties (or
fact, canned might be better in some cases because it where the sugar/salt content is the lowest) because
can take several days for freshly picked produce to they’re the most nutritious. If these aren’t available,
reach store shelves. rinse the produce to wash away some of the sodium
or sugar.
One drawback to canned fruits and vegetables is
that manufacturers often add salt to enhance the I personally like to buy legumes canned because it is
taste and help preserve the food so it can be sold so convenient, but for the rest I prefer fresh or frozen.
and stored for longer periods of time. For example,
fresh green beans are quite low in sodium, but a
cup of canned green beans can contain up to 376
milligrams of sodium. That’s one-quarter of the daily
77
Fresh vs frozen
Buying whole foods frozen is a very convenient op- Fortunately, for those who rely on convenient bags
tion because they are ready to cook and require from the freezer aisle, studies suggest frozen veggies
zero preparation. have just as many nutrients (if not more) as their
fresh counterparts. Fresh fruits and veggies produce
Uncooked, fresh produce is typically thought to be enzymes (trypsin and chymotrypsin) that cause loss
the most nutritious but it does vary from food to of color, flavor, and nutrients just after harvest.
food. Fresh produce is not immune to nutrient loss But the reaction can be stopped by deactivating
because of the farm-to-grocery store process. Once the enzyme, which freezing can do, leaving the fro-
a fruit or veggie is harvested, it begins to release heat zen veggies with more nutrients (when done right,
and lose water, affecting its nutritional quality. Fresh because the storage process can also cause some
produce at the store might have lost roughly half its nutrients to be lost due to oxidation.)
original amount of nutrients.
I would recommend buying fresh when in-season
and ripe, otherwise, buy frozen. And adjust to your
situation: For example, I rarely find fresh kale so I
always buy it frozen, and fresh berries are often quite
expensive and wrapped in excessive plastic so I also
buy them frozen. Just do as Michael Greger likes to
say:
“Whatever makes you eat the most of it”
(most of the healthy whole plant foods).
78
Organic vs conventional
Studies have found no difference in nutrient levels be-

tween organic vs conventional. On a pesticide level,
yes, organic is safer because the produce is sprayed
less. However, the benefits of conventional fruits and
vegetables still greatly outweigh the risks. A study
showed that even the highest sprayed fruits can pre-
vent over 20,000 cancer deaths every year in the US
while only killing 10 people due to pesticides.
So choose organic if you can - but organic or not, we

should never stop packing our plates with fruits and
vegetables, even if they are not organic.
79
Vegan protein
If you get enough calories eating a whole food- Animal protein also plays a role in cancer risk.
plant-based diet you will always get enough protein IGF-1, insulin-like growth factor 1, is a cancer-
because every food has a complete amino acid pro- promoting growth hormone that is released in ex-
file, including fruits and vegetables. If you are an cess when we eat animal protein. This is, presum-
athlete though you have to make sure that you eat ably, why those who eat fewer animal products
enough high protein plant foods like legumes. And if have significantly lower levels in their bodies with-
you eat a whole food,plant-based diet with diversity in weeks of making the dietary switch. This lowering of
you will ALWAYS get every essential amino acid in IGF-1 levels is thought to be why the blood of men
adequate quantities. We are living in a society where and women eating plant-based diets suppresses
people are eating too much protein and the wrong prostate and breast cancer growth in vitro significant-
kind of protein: animal protein. Plants have exactly ly better than those eating the Standard American
the right amount of protein for human health. You Diet (you can find all the sources of these claims at
don’t need more, in fact, more protein is not health https://nutritionfacts.org/topics/protein/).
promoting.
There is a word in medicine “Kwashiorkor” which
Our kidneys handle plant protein very differently describes protein deficiency. Almost no one knows
from animal protein. An equivalent amount of plant this word because protein deficiency is a very rare
protein causes virtually no noticeable stress on the disease. Most often, people are protein deficient
kidneys. Eat some tuna, and within three hours, when they don’t eat enough calories and then they
your kidney filtration rate can shoot up 36 percent. are deficient in almost everything. So don’t worry at
Eating the same amount of protein in the form of all about protein! Just get enough calories in through
tofu doesn’t appear to place any additional strain the main source: complex carbs! They are the principal
on the kidneys. source of energy for our body, brain and muscles.
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The key to health and fitness is a diet packed full of
earth-grown nutrients, of all varieties. Exclusionary di-
ets are not sustainable and most often lead to multi-
ple deficiencies.
So eat lots of complex carbohydrates. Oats, beans,

rice, potatoes, sweet potatoes, fruits, and vegetables
should all be mainstays in your meal plan. Eat real food!
81
Here is a list of plants that are
particularly high in protein:
- Peas
- Hemp seeds
- Lentils
- Vegan protein powder
- Tofu
- Quinoa
- Leafy greens
- Chia
- Beans
- Chickpeas
- Tempeh
- Seitan
- Plant milk
- Edamame
- Nuts
- Whole grain pasta
- Broccoli
All plants contain protein,
just eat a big variety of those you like.
82
“My body will not
be a tomb for other
creatures.”
83
Best sources of B12
The argument over veganism not being “natural” is

particularly ironic now that animals have to take B12
supplements. Not only is it harder to absorb B12 in
farmed animal flesh, but it heightens the risk of de-
veloping cancer and heart disease. It’s safer to skip ani-
mal products and get our B12 from a supplement.
Vitamin B12 is important for the normal functioning of

the brain and nervous system and for the formation of
blood. It is the only vitamin synthesized exclusively
by microorganisms (bacteria). Soil microbes that live
in symbiotic relationships with plant roots produce
Vitamin B12. It is a water-soluble vitamin and
should be taken on a daily basis.
B12 is the most chemically complex of all vitamins. It

is essential for our health. Anyone can be B12 defi-
cient, regardless of diet. 15% of the population suffers
from a B12 deficiency. A deficiency in B12 can cause
a number of symptoms from dandruff to dementia. It
can cause anemia, which can be fatal if left untreated.
B12 is found in fortified nutritional yeast, fortified
84
plant-based milks, and dietary supplements. Some
claim that B12 is available in organic fruits and veg-
etables grown in rich soils. However, this is such a tiny
amount of B12 that I wouldn’t rely on this way alone.
Most people only require 2.5 micrograms (µg) of

B12 per day. Studies show no negative side effects
of taking too much B12. As I mentioned, it is a
water-soluble vitamin and you just pee and sweat the
excess B12 out.
I recommend dosages much higher than 2.5 micro-

gram because our body can only actively absorb 2
micrograms and above that, we only passively absorb
in very small amounts (about 5%). That is why most
B12 supplements are in high doses so we get at least
our 2.5 µg in.
If you want to save some money and not waste B12 by

peeing it out, I recommend taking a supplement of a
daily dosage of 1000 µg per day. Higher dosages only
make sense if you are deficient or can’t absorb it well.
1000 µg should be ideal for most people.
85
Best sources of omega 3 & 6
Omega-3 fatty acids play a role in every cell in the

body. Omega-3 makes up cell membranes, keeps
the nervous system functioning, keeps cholesterol
levels in check and reduces inflammation. There are The best sources for vegan
so many health benefits associated with omega-3 omega-3 are:
that it is no surprise just how much hype the nutrient
is getting now. - Ground flax seeds
- Chia seeds
There is a lot to say about omega-3. Here are the - Hemp seeds
most important facts: - Walnuts
- Vegan omega-3 supplement
Omega-3 and omega-6 are the only essential fatty (algae-derived)
acids. Essential means the body cannot produce
them on its own, so we must get essential fatty acids
from food. Our body has absolutely no need for other
fatty acids like trans fats or saturated fats; omega-3
and 6 are the only essential fatty acids we need.
An ideal ratio of omega-3 to 6 would be 1 to 2 - 1

to 5 but most people have a ratio of around 1 to 20
meaning way too much omega-6!
86
Omega-6 is found in many foods like vegetable oils, ant-free long-chain omega-3s directly. Athletes have
seeds, nuts, tofu, avocado, beans etc.; therefore, a higher requirement and I recommend taking more
omega-6 deficiency isn’t a concern. However, ome- than 250 mg.
ga-3 is! Many people suffer from an omega-3 de-
ficiency. We want to eat omega-3 rich foods every I don’t recommend fish oil, since even purified (“dis-
day while simultaneously keeping our omega-6 in- tilled”) fish oil has been found to be contaminated
take low. with considerable amounts of PCBs and other pol-
lutants, so much that taken as directed, salmon, her-
I recommend choosing the whole foods (e.g. flax ring, and tuna oils would exceed the tolerable daily
seeds) instead of the oils (e.g. flaxseed oil) because intake of toxicity. Thankfully, you can get the bene-
the whole food is unprocessed and still has the fits without the risks by getting long-chain omega-3s
healthy fibre, antioxidants, and other nutrients. from algae instead, which is where the fish primarily
get it from to begin with. By cutting out the middle-fish
Consider taking 250 mg of pollutant-free (algae-de- and getting EPA and DHA directly from the source at
rived) long-chain omega-3s daily. the bottom of the food chain, you don’t have to wor-
ry about pollutant contamination. In fact, the algae
According to two of the most credible nutrition au- used for supplements are just grown in tanks and
thorities, the World Health Organization and the never even come in contact with the ocean. That’s
European Food Safety Authority, you should get why I recommend a contaminant-free source to get
at least half a percentage of your calories from the the best of both worlds: omega-3 levels associated
short-chain omega-3 ALA. That’s easy - one table- with brain preservation and minimized exposure to
spoon of ground flaxseeds takes care of that. Your industrial pollutants.
body can then take the short-chain omega-3 from
flaxseeds (or chia seeds or walnuts) and elongate it
into the long-chain omega-3s EPA and DHA found in
fish fat. The question, however, is whether the body
can make enough for optimal brain health. Until we
know more, I recommend taking 250mg of pollut-
87
Best sources of iodine
Hitting your daily iodine can be hard when you don’t

like or eat sea vegetables. clude enough of these foods in your diet: kidney beans,
potatoes, cranberries, dried prunes, corn, iodized salt
Sea vegetables include a big variety of algae like: and strawberries. They all contain a little iodine. In fact,
a little iodine is found in almost all whole plant-based
- Wakame foods, (depending on the mineral content of the
- Nori (which you probably know from sushi) ground. Closer to oceans the iodine levels are higher)
- Dulse so eat a diet rich in fruits, vegetables, legumes,
- Kelp grains, nuts, seeds and others which should include
- Kombu some sea vegetables (algae) for your iodine.
- Watercress
I don’t recommend iodized salt to fully cover your
I encourage you to get nori sheets and make your iodine. Yes, it contains iodine but even more sodium
own vegan sushi once in a while or go out and eat and if you want to cover your daily need of iodine
vegan sushi. And/or get another alga. I have a bag of only with iodized salt, you quickly get way too much
wakame because it has so much iodine that I just need sodium which increases blood pressure, causes wa-
1.5g per day to hit my daily iodine, and it tastes really ter retention etc. So if you use salt, then iodized salt
good to me in my bowls. 1.5g of wakame is so little is great to get more iodine in but don’t rely on it as
thus an easy way to get your daily iodine. The daily your main source because you would end up getting
requirement is around 200 µg and 1g of wakame al- sodium in excess.
ready provides you 150 µg, so 1.5g would give you 225
µg. I also don’t recommend an iodine supplement because
we can absorb >90% of it and they are often dosed too
If you don’t like sea vegetables at all, please in- high and too much iodine is almost as bad as too little.
88
Best sources of iron
Iron is a double-edged sword. If we don’t absorb Only people with a confirmed diagnosis of iron-defi-
enough we risk anemia but if we absorb too much we ciency anemia should consider supplementing their
may be increasing our risk of colorectal cancer, heart iron intake, and even then it can be risky. A recent
disease, infection, neurodegenerative disorders and study found that a significant increase in oxida-
inflammatory conditions. Other conditions that have tive stress happened within the bodies of women on
been associated with high iron intake include Alzhei- iron supplements. So before going on iron supple-
mer’s, Parkinson’s, arthritis, and diabetes. ments I would suggest talking to your physician about
first trying to treat it through diet alone, by eat-
Because the human body has no mechanism to rid it- ing lots of healthy iron-rich foods. Here are foods
self of excess iron, we have evolved to tightly regulate particularly high in iron:
the absorption of iron. If our iron stores are low, our
intestines boost the absorption of iron, and if our iron
stores are high, our intestines block the absorption of
iron to keep us in a good range.
This only works with the iron found in plant foods. Our
digestive system cannot regulate the iron in ingested
blood – heme iron (found in animal products). The iron
in animal foods can just zip right through our intestinal
barrier even if we already have too much in our sys-
tem. We have no control over it. So avoid the (bad)
heme iron in animal products and stick to the (healthy)
non-heme iron in plants.
89
Foods high in iron: While consuming vitamin C-rich foods in the same
meal, such as citrus, tropical fruits, broccoli, bell pep-
pers etc. you will improve plant iron absorption up
- Chickpeas to 5 times! Avoid drinking caffeine, tea and coffee at
- Pumpkin seeds the same time with your meals, which can impair iron
- Oats absorption.
- Brown rice
- Quinoa
- Tomato paste
- Tofu
- Dried apricots
- Beans
- Peas
- Dark chocolate
- Nuts
- Seeds
- Dark green leafy vegetables
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Best sources of calcium
Calcium is really easy to cover because most whole
plant based foods contain calcium and if you just eat
enough out of the 6 food groups you will always get
enough calcium just by eating enough. For example,
just 400ml of calcium fortified plant milk provides
you with more than two thirds of your daily needs.
Here are a few plants that are particularly high in
calcium so I encourage you to eat some of these
regularly:
- Kale
- Tofu
- Tempeh
- Fortified plant milk
- Tahini
- Almonds
- Almond butter
- Sesame
- Soybeans
- Broccoli
- Hazelnuts
- Figs
- Arugula
- Spinach
- Nori
- Spirulina
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Is soy healthy?
I get this question so often and the answer is yes!

Soy is really health promoting and one of my big
staples in my whole food plant-based diet.
Soy won’t make you female or cause men to grow

breasts. The Phytoestrogen in soy is 500-10,000
weaker than real estrogen that is found in animal
products such as dairy and meat.
Phytoestrogen even blocks your estrogen receptors,

thus lowering your risk of breast cancer, and soy is
the number one / top source of isoflavone which low-
ers your risk of other cancers. One study showed reg-
ular consumption of the equivalent of one cup of soy
milk daily was associated with up to 38% lower overall
mortality among breast cancer patients.
Because I don’t want to bombard you with facts

and cited studies that show all the benefits of soy,
I recommend that you check out Dr. Michael Greger’s
blog article about soy.
https://nutritionfacts.org/topics/soy/
and watch some of his videos about soy.
92
Vitamin D
Your body produces vitamin D when you expose

your skin to the sun. You cannot absorb enough vita-
min D through food no matter which diet you follow.
So we need to get out and spend some time in the
sun. 20-30 minutes is already enough if you wear a
shirt and the amount of time can be even shorter if
you wear a bathing suit or tan naked.
The important thing is that the UV Index is high

enough. For example, in Germany, with the specific
latitude, we can only absorb vitamin D from April to
September. So during the winter I highly recommend
taking a vitamin D supplement with a dosage of
2500 IU per day because your vitamin D storage
doesn’t last the entire winter.
Vitamin D is important for bone health, muscle

function, immune health and much more. It also im-
proves your mood, so let’s spend some time outside,
enjoy the sun, and supplement if we don’t have the
chance.
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“Free-living animals made up 99% of the biomass 10,000 years ago
and human beings made up only 1% of the biomass. Today, only 10,000
years later ... we human beings and the
animals that we own as property make up 98% of the biomass and wild
free-living animals make up only 2%.
We’ve basically completely stolen the world, the earth,

from free-living animals to use for ourselves and our cows and
pigs and chickens and factory-farmed fish, and the oceans are
being even more devastated.”
94
Supplements
Before I tell you anything about supplements, you Of course you can still use the third category
should know that these are food supplements and "Bullshit" but I focus here only on supplements that
in no way a balanced nutrition replacement. demonstrably add value to your body and make
sense based on the current studies! Under the
In general, there are many unnecessary category "Essentials" fall products that are more for
supplements existing on the market, and only sell general health and thus on the foundation for a
because of excellent marketing and not because strong and healthy body. Only if you are healthy and
of their benefits! I will give you an overview of, in your body is running optimally, can you get stronger
my opinion, the helpful supplements. I generally and efficient building muscles.
only recommend you to access supplements
made by high quality ingredients. So please pay
attention when buying supplements and make
sure they are from good manufacturers. For this
reason, I also work with Rocka Nutrition. This is a
top quality guaranteed company I stand by with
my name. Which supplement manufacturer you
prefer is ultimately up to you.
In my opinion you can get supplements in two

super categories:
1. Essentials
-Performance
-Health
2. Nice to Have
95
Supplements
Essentials - Performance:
Protein powder
Creatine
Dosage:
Dosage: 3-5g/day
Depending on your personal macro distribution
Creatine is a combination of the three amino acids
A protein shake will help you meet your protein
l-arginine, glycine and l-methionine. The cells use
requirements. When dieting, it can be useful
the molecule adenosine triphosphate, also known
since there are very few carbohydrates and fats
as ATP, for energy, which is thereby converted
included.
to adenosine diphosphate (ADP) and adenosine
monophosphate (AMP). Creatine is stored as cre-
atine phosphate in the body, just as energy stor- My suggestion:
age, and then release the phosphate to turn ADP
back into ATP. The supplementation of creatine in- The Vegan
creases the total content of creatine phosphate in
All in V-One (complete supplement)
the cells. A higher content of creatine phosphate
results in a better conversion rate of ADP into ATP.
Due to the increased available ATP, creatine in-
creases the strength in training and slows down
the fatigue. In addition, it also increases the per-
formance of the brain and nervous system through
the same mechanisms, resulting in an increased
ability to concentrate.
My suggestion: Crea Rock
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Supplements
Essentials - Health:
Vitamin D3 + K2
Omega 3
Dosage: D3: 70 μg & K2: 150μg / Day
Dosage: 1200mg DHA
Vitamin D cannot be sourced from food alone, so a
The intake of omega-3 fatty acids and omega-6 healthy amount of sun exposure is needed. The
fatty acids is essential to live, as they both cannot important thing is that the UV Index is high enough.
be produced by yourself. You can find plenty of For example, in Germany, with the specific latitude,
omega-6 fatty acids in your diet, however, only we can only absorb vitamin D from April to
small amounts of omega-3. The optimal ratio of September. So during the winter I highly
about 1:1 of the two fatty acids contributes to the recommend taking a vitamin D supplement with a
health of the immune and cardiovascular systems. dosage of 2500 IU per day. Vitamin D deficiency
You can also take omega-3 fatty acids for can lead to a considerable loss of performance and
excessive inflammation and reduction of pain in health disadvantages. By supplementing with
tendons and joints. vitamin D, you can benefit from various health
advantages such as increased memory
The omega-3 fatty acids are not, as is often performance, improved health of the immune
assumed, from the fish themselves produced, but system and the bones.
extracted from their food (algae). Therefore, it is
perfectly possible to go for a vegan option. I would The combination of D3 & K2 leads to more energy,
advise anyone to take omega-3 fatty acids from you feel overall more vital, fitter and happier. The
the less processed, first hand source, which is so-called "winter blues" is one sign of deficiency of
algae. these vitamins or hormones.
My suggestion: Vegan Omega 3 My suggestion: Vitamin D3 + K2
97
Supplements
Zinc All in V-One - The Vegan Blend
Dosage: 10mg / per day Because in the vegan diet sometimes the protein
requirement, especially in strength training, is
Zinc is one of the 24 vital micronutrients and is difficult to cover, we have the approach of one
involved in the regulation of various enzymes in quantitative and qualitative protein base in all-in-V
the body. Since zinc is lost as a result of sweating (one) selected. 39g protein consisting of a pea
and can only be compensated in insufficient and rice mix with added BCAA. The combination
amounts through diet, supplementation of zinc is of the two proteins leads to a very balanced amino
especially important for exercise. The acid profile.
supplementation of zinc can prevent a deficiency.
In addition, a zinc supplementation can contribute In All in V-One, you'll also get:
to clearer skin, which benefits individuals with Creapure (greatine monohydrate)
acne prone and oily skin. Calcium citrate
Vitamin D3 & K2
Zinc
My suggestion: Zinc Iron
Selenium
Vitamin B2
Vitamin B12 (methylcobalamin)
Omega 3 (from linseed)
Antioxidants (mixed tocopherols and
Important Note:
ascorbyl palmitate)
All of the essentials are in my new All
in one product: All in V-One
My recommendation: All in V-One
98
Supplements
Nice to have: EAAs
Pump supplement or citrulline EAAs are peptide chains that our body cannot
synthesize on its own. Therefore they can be
Citrulline malate is an effective supplement to described as vital. I recommend the YumYum
prevent training-related fatigue. Citrulline malate EAAs to all vegetarians and vegans, as well as
improves blood flow to the muscles and supports people who travel a lot. You can use EAAs to
the construction of internal energy storage with control your protein intake comfortably and crank
more ATP. So there is more energy available to up your protein synthesis based on the existing
exercise while being able to gradually increase component of leucine. The 8 essential amino acids
performance. The positive effects extend to the are: leucine, Isoleucine, valine, lysine,
whole body - not only physically, but also mentally phenylalanine, threonine, methionine and
as well as immune defense. tryptophan.
My suggestion: Play Hard My suggestion: YumYum EAAs
Pre-workout supplement or caffeine tablets Protein bars
Pre-workout supplements help you even on Protein bars help you to easily meet your daily
very busy days to go full throttle in the gym! In protein needs and are also suitable, for example,
Over the Top e.g. you will find many stimulating as an alternative to a protein shake after training.
agents, coordinated so that in your training They are also nice to have as a snack or as a
session you will have better performance and get "more sensible" alternative to chocolate bars and
an improved pump! I recommend them no more the like. To satisfy your cravings, protein bars are
than twice per week! always handy.
My suggestion: Over the Top My suggestion: The Vegan Bar
99
100
Simple tips for you
1. Drink enough water!

I recommend that you drink at least 2L of water each
day. A good tip is to always start your day by drinking
0.5-1L of water when you get out of bed. Try adding
some freshly squeezed lemon juice for a refreshing
and detoxifying drink.
2. Do not restrict the consumption of one

specific macronutrient too much.
All of the macronutrients are important, and we need
to consume a well-balanced diet in order to get all the
nutrients our bodies need for optimal health.
3. Eat plenty of fruits, vegetables, and

leafy greens.
They contain important vitamins, minerals, phy-
tochemicals and fibre that are vital for our health.
They also play a huge role in protecting our bodies
against diseases.
4. Eliminate oils from your diet.

Oils are highly refined and extremely calorie-dense.
Instead, get your healthy fats from nuts, seeds,
avocados and other whole foods high in fat.
101
5. Choose whole foods! 8. Listen to your body.
Choose whole, plant based foods instead of pro- Believe it or not your body knows what’s best; it’s the
cessed foods and eat a big variety of them. mind that needs silencing. Your brain is sending you
signals and messages all the time whether in the form
6. Chew your food to a purée! of disease, headache, fatigue or in other ways and it’s
Thorough chewing increases absorption of vital nu- trying to tell you something.
trients and reduces swallowing air in food which reduces
gas and bloating. Chewing food thoroughly also en- 9. Show gratitude.
ables you to better enjoy flavors. When was the last time you said “thank you”? Not
to anyone else but yourself. Self-love is one of the
7. Exercise regularly. highest forms of gratitude there is. Start focusing more
Exercise regularly. Exercise clears the mind of on what you have instead of what you want and I
stress, anxiety, depression, sadness, and anger. In promise you’ll get what you need a whole lot quicker.
terms of raising your consciousness, it is imperative When you start showing more gratitude to yourself it
you remain active for the better functioning of vital will become a lot easier to express it onto others.
glands such as your pineal gland. This will aid you in
becoming the best you can be.
102
“Animals are here
with us, not for us.”
103
Manipulating your weight
Now you learned everything on how to make your- Now if you want to take it a step further, the rest of the
plant-based diet whole, diverse and practical. Now guide will teach you everything on:
you have the power to know what you need in order
to thrive and be able to create your own meals. If
you stick to a whole food, fairly low fat,plant-based - How to lose/gain weight
diet you will reach your natural weight. If you have - How to find out your maintenance calories
a few extra pounds that you are carrying around, you - Macronutrients
will lose a little bit of weight at first and then stay - Set macronutrients
at your normal weight. Your natural weight. That’s - Micronutrients
what’s so great about eating whole plants. You can - How to track your calories
still eat in abundance without gaining weight. I really - How to weigh yourself
hope that you stick to this lifestyle for at least 1 month - Meal timing
to really feel the change, not only in your body, but
also in your heart.
Even if you don’t want to become fully plant based,

try it fully for at least one month just to have the
experience. And it is not black and white; afterwards,
if you eat a primarilyplant-based diet, it will be really
great, and you will be doing your health, the environ-
ment and of course the animals a tremendous favor.
105
Note: For most of you, eating a whole food-
plant-based diet is already enough and you don’t need
to worry about tracking your calories, macronutrients
and all the following information. Because as I said,
eating this way will lead you to your natural weight and
you will thrive on it.
But for those of you who want to build muscle or

cut down to a very low body fat percentage, the
following information is very valuable. Even though
you might not implement most of it, it is very beneficial
to know these things. It will give you the power to ma-
nipulate your weight according to your goals for the
rest of your life!
The following guide includes a lot of information and I

would recommend reading it slowly and step-by-step.
Maybe two pages per day so you really understand it.
106
How to lose/gain weight
How to lose/gain weight (energy balance)
Here is the secret to losing/gaining weight.
After this you will have no more questions about
how to lose or gain weight like:
- Should I avoid carbs?

- Should I eat carbs in the evening?
- What’s better: high carb or low carb?
- What is the secret to weight-loss?
No more questions!
107
Ok, let’s go: All that matters is your energy balance What is a balance?
(=calorie balance). If you want to lose weight you To understand energy balance (calorie balance)
need to be in a caloric deficit and if you want to gain even more, let’s look at an example: Your account
weight you need to be in a caloric plus. That’s it! balance. Let’s say your account balance is 1,000€
Simple physics. Let’s break this down: and you earn 400€ this month and only spend 300€.
So your total at the end of the month would be 1,100€.
What are calories? You gained money.
Calories (kcal) are a unit like km, cm, liter, pound etc.
Transfer this example to your energy balance.
Why do we eat? Let’s say your body storage of fat is 10,000 kcal, you
To get energy & essential nutrients. Every human eat 2,500 kcal and only burn 2,000 kcal. At the end of
burns calories 24/7. Calories are the energy source the day you would be in a caloric surplus with 500 kcal
that runs our engine. How many calories you burn and thus gain weight.
depends on your activity level. If you are very active,
for example, ride your bike or walk to commute, take the
stairs, do sports etc. you will burn many more calo- 10,000
ries than if you sit on your couch all day. +2,500 (food)
-2,000 (burn)
It also depends on your weight. If a 70kg person has = 10,500 kcal Energy-storage went up.
the exact same daily lifestyle as a 90kg person, the
90kg person will burn more calories. Imagine wearing
a 20kg weighted vest all day. We also burn calories So again the important conclusion is:
required for the processes that are going on in our
body, e.g. digestion, temperature regulation etc. -For gaining weight we need to be in a caloric surplus
-For losing weight we need to be in a caloric deficit
Where do we store energy?
Mainly as fat and muscle. The rest is irrelevant when it comes to gaining or losing
weight, no matter what anyone tries to sell you.
108
How you achieve this deficit or surplus is up to you.
Here are a few tools to achieve a caloric deficit (los-
ing weight):
- Eating fewer calories

- Being more active during the day
(e.g. walking or taking your bike instead of the bus)
- Doing more sports
- Narrowing your feeding window
(intermittent fasting)
- Eating foods that are low in calories, high in
nutrients and volume, e.g. fruits and vegetables
There are endless ways you can achieve your caloric

deficit.
If you want to lose weight (being in a caloric deficit)

in a healthy way, I would recommend a whole food-
plant-based diet which is high in nutrients and volume
and low in calories. So you can still eat in abundance
and will still likely lose weight.
109
How to find out your
maintenance calories
Maintenance calories are the amount of calories you Even though you both trained heavy, you burn less
need to not lose or gain, but remain your weight. than the person who weighs more and lifts more
Input = Output because the physical load is heavier. There are also oth-
er factors why an online calculator isn’t accurate and
How to find out your maintenance calories? why you should not rely on it. However, it is a good
1. online calculator starting point to start with the calculator’s estimation
2. fitness bracelet and then adjust your maintenance calories over time,
3. testing which we will cover later.
What is best? 2. Fitness bracelets are more accurate than online cal-
1. Online calculators are too inaccurate. They culators. However, I don’t recommend them because they
can’t calculate your NEAT (Non-exercise activity ther- cannot calculate things like your thyroid function which
mogenesis) accurately. NEAT means how active you also plays a role in your caloric needs and the most
are during the day besides exercise (walking, cycling, accurate ones are quite expensive.
taking the stairs etc.) Online calculators also cannot
calculate your performance activity in the gym accu- 3. Testing is my recommendation and the most
rately. accurate way to determine your maintenance calories
and to further adjust your goals.
If you type in that you trained really heavy and
you weigh 60kg and squatted 70kg, you burn much How does it work? It’s very simple. You just take an
less than someone who weighs 100kg and squatted estimation, e.g. you use an online calculator or fitness
200kg who types in the same stats. bracelet and take the estimation.
110
Let’s say your estimation is 2500 kcal. You stick to
2500 kcal for the next week (7 days). If your weight
goes up (e.g. at day 1 you weighed 70kg and at day 7
you weigh 72kg) your maintenance calories are less
than 2500 kcal (<2500 kcal).
If your weight goes down (e.g. at day 1 you weighed

70kg and at day 7 you weigh 68kg) your maintenance
calories are higher than 2500 kcal (>2500 kcal).
And then you would adjust further, e.g. if your weight

went down in the 7 days from 70kg to 68kg, you ad-
just your calories higher, to let’s say, 2700 kcal for the
next week. Weigh yourself in the next week and see
if you still lost weight.
Adjust until your weight stays the same and that is your
maintenance calories.
Note that your maintenance calories always depend

on your day-to-day activity. If you are very sedentary
one day and very active another day, you may burn
2500 calories on the sedentary day and 3500 calories
on the very active day. But most of us have a quite
regular life with job, exercise etc. and so our main-
tenance calories do not fluctuate too much.
If you take the stairs one day and the elevator the next
day, it won’t influence your maintenance calories
111
much (only a couple of calories). But if you lie in bed muscle.
for a whole day and the next day you run a marathon,
it does! I think you get the point. I always recommend a slight caloric surplus. This
is called “lean bulking”. Lean bulking means being
Eventually you will get a good feeling for how much only in a slight caloric surplus, thus you have a positive
you burned on any given day and will be able to deter- nitrogen balance and can build muscle “easily” while
mine your daily maintenance calories intuitively. That’s only gaining minimum fat. Whereas dirty bulking means
how I do it, but more on intuitive tracking later. you eat a lot of junk and are mostly in a crazy high
caloric surplus where you gain muscle but also a lot of
Once we have found out our maintenance calories, fat, which we want to avoid.
we can adapt our goals. When you want to gain
weight you set your calories slightly higher than your When you want to lose weight I recommend losing
maintenance calories and if you want to lose weight 0.5-1% of your bodyweight per week (that is a ca-
you set your calories slightly lower than your mainte- loric deficit of 300-1000 calories per day). When it
nance calories. comes to losing weight, there is no difference in your
weightlifting experience because when it comes to
I would recommend gaining between 0.5-1.5% of losing weight, it is the same for everyone (1kg of fat is
your bodyweight per month (that is about +100-300 around 7,000 calories, so to lose 1kg of fat you need to
calories per day), depending on how much muscle have a deficit over time of 7,000 calories).
mass you already have. If you are unexperienced
with weightlifting, you can gain 1.5% of your body-
weight per month (about +300 calories per day) and
most of it will be muscle mass if you train right. When
you start out with weightlifting, you will gain much
more muscle than experienced lifters who already
have quite a lot of muscle mass and are much closer
to their genetic limit. Thus as a beginner you should
be in a higher caloric surplus, so you can build more
112
Macronutrients
Macro = large. Macronutrients are our energy sources Carbohydrate and fat main functions:
and are divided into protein, carbohydrate, fat, fibre and Providing us with energy
alcohol. We focus mainly on the protein, carbohydrate
(carbs) and fat, since these are the most important to Energy content:
track, and calculate their ratio. The macronutrients are Protein = 4.1 kcal/gram (g)
essential for our heath, performance, mood and hunger. Carbohydrate = 4.1 kcal/g
Fat = 9.3 kcal/g
Protein main function: Alcohol = 7 kcal/g
Build and repair muscles and cells. Our body can also Fibre = about 2 kcal/g (depending on how efficient
transform protein into carbohydrates (gluconeogene- your body can absorb the fibre. If you are in a calor-
sis) if we don’t eat enough carbohydrates. ic deficit, your body becomes more efficient and you
can absorb about 2 kcal/g fiber and if you are in a
caloric surplus your body is not as efficient anymore
in absorbing nutrients because the body gets them in
abundance, so you can absorb maybe only 1.8 kcal/g)
Pizza example
You have a pizza with 100g carbs, 50g protein and 40g
fat. Now how to calculate the calories of the pizza:
100 x 4.1 kcal

50 x 4.1 kcal
40 x 9.3 kcal
= 987 kcal
113
Set macronutrients
I recommend you only set your protein and fat and fill In a caloric deficit (cutting) I would recommend 1.5 - 2g
the rest with carbs. per kg BW of protein. In a caloric deficit you need more
protein because your body burns fat and sometimes
If you want to lean bulk, I recommend 1 - 1.5g per kg protein to make energy out of it.
bodyweight (BW) of protein. Our bodies can take protein from our muscles so to
For example, if you weigh 70kg and you eat 1g per kg prevent that we want to protect our muscles by eating
bodyweight, you eat 70g of protein per day. enough protein. I recommend 0.5 - 0.8g per kg BW of fat.
If you eat 1.5g per kg bodyweight that would equal 105g I would not recommend going under 0.5g of fat because
of protein per day. a little fat is essential and important for hormone produc-
And I recommend 0.7 - 1g per kg bodyweight fat. tion and overall health. The remainder is carbs.
The rest is carbs.
Macros for gaining weight: Macros for losing weight:

Protein: 1 - 1.5g per kg BW Protein: 1.5 - 2g per kg BW
Fat: 0.7 - 1g per kg BW Fat: 0.5 - 0.8g per kg BW
Carbs: Remainder Carbs: Remainder
Macros for lean bulking (athletes): Macros for cutting (athletes):

Protein: 1.5g - 1.8g per kg BW Protein: 1.8 - 2.2g per kg BW
Fat: 0.7 - 1g per kg BW Fat: 0.5 - 0.8g per kg BW
Carbs: Remainder Carbs: Remainder
114
Here is an example: A person weighs 80kg and wants
to lean bulk. This person calculated his maintenance
calories over 3 weeks and his maintenance calories
are 3300 kcal. So now we calculate his macro calories:
Protein: 1.5g x 80 = 120g (x 4.1 kcal)

Fat: 0.8g x 80 = 64g (x 9.3 kcal)
Carbs: Remainder (/ 4.1 kcal)
3300 - 120 x 4.1 - 64 x 9.3 = 2212.8 kcal

2212.8 / 4.1 = 540g carbs
Protein: 120g
Fat: 64g
Carbs: 540g
Let’s check if we calculated correctly:
120x4,1+64x9.3+540x4.1= 3300.
So we calculated right.
115
Micronutrients
Micro = Small. The micronutrients are essential for in fat before they are absorbed in the bloodstream
our heath, performance, mood and hunger. This is the to carry out their functions. So it is important if you
same as the macronutrients, however micronutrients supplement with fat soluble vitamins like vitamin D3,
don’t give us energy - only macronutrients are energy that you have either some food with fat in your stom-
carriers. We only need small amounts of micronutrients ach or buy a supplement that contains some vegeta-
as the name suggests. Often only milligrams or micro- ble oils to really absorb it. Fat-soluble vitamins are not
grams whereas we need many grams or even hun- needed in your daily diet because they are stored in
dreds of grams of macronutrients. Although we only the liver. However, not consuming them over days
need very small amounts of micronutrients, they are and weeks leads to deficiencies.
really important and deficiencies can be detrimental In contrast, water-soluble vitamins dissolve in water
to one’s health. and are not stored by the body.
We divide micronutrients into two groups: vitamins

and minerals. Minerals are divided into macro elements
and micro elements (trace elements). Macro elements
are minerals that we require in larger quantities.
Macro elements are sodium, calcium, magnesium,
potassium, phosphorus, chlorine, sulphur etc. Micro
elements are minerals that we require in small quanti-
ties. Micro elements are zinc, iron, copper, selenium etc.
We divide vitamins into water-soluble and fat-soluble.

Vitamin A, D, E, K are fat-soluble and the rest of the
vitamins are water-soluble. Fat-soluble vitamins dissolve
116
Since they are eliminated in urine and sweat, we re-
quire a continuous daily supply in our diet. Overdosing
on water-soluble vitamins like vitamin B12 is practi-
cally impossible because you will pee or sweat out
the excess. Whereas overdosing on fat-soluble vi-
tamins can occur because your body has no mech-
anism to get rid of excess fat-soluble vitamins once
they are stored. To get your daily macronutrients
covered, I recommend eating at least 300g of fruits
and 300g of vegetables each day. If you only want
to eat few fruits and vegetables I recommend eating
vegetables that are high in nutrition, e.g. kale, spin-
ach, broccoli, leafy greens etc. and fruits that are high
in nutrition, e.g. berries, citrus fruits, apple etc. Eat
diversely to get every micronutrient on a regular basis
and go out in the sun to get your vitamin D in or sup-
plement with vitamin D in the winter months.
117
How to track your calories
Tracking means measuring your calories and mac- You don’t have to hit your macronutrients complete-
ronutrients (carbohydrate, protein and fat) to make ly accurate, but you should try to be as precise as
sure you hit your daily goals that you have set (lean possible, while not making yourself crazy about it.
bulking or cutting) based on your maintenance calories You can be between +/-10g of protein and carbs and
that you calculated. +/-5g of fat per day and will still be quite accurate.
What do we need to track our calories? A kitch- When you eat out, try to order food that is fairly easy to
en scale and an app like “myfitnesspal” or “FDDB”. track, e.g. curry with tofu, vegetables and rice. Then
The important thing is that you weigh your food you can just estimate how much it weighs. E.g. about
uncooked. E.g. weigh your 150g of rice or lentils 100g rice, 250g veggies, 200g tofu and 20g fat (you can
uncooked because the data (of calories, carbs, pro- also type the macronutrients straight in your app, of-
tein, fats etc.) in the app are almost always uncooked, ten in a so called “fat dummy”).
and people tend to cook differently.
With time, you will get good at estimating in your head
Some use more or less water, and at the end, your rice how much something weighs and how many calories
weighs maybe 300g and mine weighs 400g. Even and macros it has. The goal is to track intuitively after a
though we both cooked 100g of rice, I just used more while so that you don’t need an app or to measure your
water. So weigh your food raw. Except when you buy food. That is how I do “intuitive tracking” but I recom-
food that is already cooked by the manufacturer, then mend that everyone tracks for at least 1-3 months to
the food label (and the data in the app) are referring to get a good feeling for calories and macros.
the cooked food. Just double check by comparing the
food label with the app data.
118
If you eat out, then estimate a little bit more fat be-
cause most restaurants add more fats like oils to their
food to make the taste richer. And if you eat some-
thing that is hard to track by breaking it down (rice,
tofu etc.), take a sample from the app. E.g. if you
eat falafels, type in your app “falafel” and take the
one you think is the closest to the food you are eat-
ing and add it to your daily intake. As I said, generally
you just need to add a few extra grams of fat to be
more accurate.
In the beginning this might be tough but you will get

better and better at it. It even becomes a fun game
as you make more and more accurate estimations
of your calories and macros. Getting a better feeling
for calories and macros is a skill that is very valuable
for your entire life! To make conscious eating habits and
manipulate your weight as you please.
119
Intuitive tracking
I tracked my calories and macronutrients for my first
year of weightlifting and it helped me a lot to keep track
of my lean bulk. Before I tracked my calories I thought
I would be in a caloric surplus since I ate so much, but
I really wasn’t, and had no caloric surplus consistently.
So I didn’t progress in the gym and build muscle. After
taking the time to calculate my maintenance calories (as
I gave you the instructions above) I found out that I burn
3500 kcal per day and I realized that I need to eat more
and set my goal to 3800 kcal per day. Since then, I have
progressed in the gym and built over 20kg of muscle
and continue to do so.
Through tracking, I got a really good feeling for how

many calories and macronutrients a certain food has
and if I am in a caloric surplus or deficit.
Now I track intuitively. I know my current calorie and

macronutrient goal (about 4000 calories, about 130g
of protein, about 70g of fat and the rest is carbs). Here
is how I do it. I often eat similar meals so I know how
many calories my smoothie or my bowl has. I do inter-
mittent fasting for 12-16 hours, then I break my fast.
I usually eat 3 times per day: breakfast, lunch, dinner
120
and 1-3 snacks. When I cook I keep in mind what I am build muscle or shred down to a very low body fat
eating, and at the end of the day, when I cook my din- percentage. For most people, eating a whole food-
ner, I think about everything I ate so far and adjust my plant-based diet alone will tell you when you are full.
last meal, so that I reach approximately my daily calo- You can’t really overeat with whole foods when keeping
rie and macro goals. So, if I haven’t eaten much that a fairly low fat diet. Most people who switch to aplant-
day and very low fat, I will make a huge dinner with based diet will lose a couple of kilos at the beginning
lots of fats to reach my 70g of fats per day. If I have and then stay at their weight.
eaten a lot and went out to eat (so mostly high fat), I I applaud you for reading this, and even if you will not
eat a small, low fat dinner. This may sound hard for track your calories, at least you have the knowledge of
you to do right now, but trust me, after tracking for a how to do it and how to be in control of your weight.
while you’ll get used to it!
The reason I recommend intuitive tracking after at

least 1-3 month of tracking with a scale and an app is
because food should not consume you. When you
have to type in everything you eat and measure it,
you think about it all the time and it occupies your
thoughts. You should be mindful about your food but
you should not be obsessed about it. I love the free-
dom to walk to my fridge and make a fruit salad without
tracking everything. But I am still mindful about what I
eat and how much I eat. I recommend that if you want
to build muscle or shred down, to go through the tracking
experience first. Even though it is difficult at first, you will
eventually get the hang of doing it intuitively.
And as I said before, a lot of people don’t need to track

at all because their goal is “just” to be healthy and not
121
How to weigh yourself
This is important because if you don’t weigh yourself factors like salt intake, water consumption, when you eat,
correctly but measure your calories and macros, you hormones (stress) etc. So we take weekly average
will be misled. values. Then we compare our weekly average values,
for example week 1 with week 2. That is the most
To weigh yourself you need a scale and a piece of pa- accurate way to measure your weight and you can
per or an app to track your weight. Weigh yourself ev- adjust your calories further.
ery day under the same circumstances. That means
at the same time, with the same clothes, using the
same scale and on an empty stomach after going Here is an example on how to calculate your weekly
to the toilet, otherwise your weight will fluctuate too average value:
much. For example, if you weigh yourself naked in the
morning on an empty stomach you weigh 70kg and 80.0kg Monday
in the afternoon after a big meal with clothing and on 80.1kg Tuesday
another scale you weigh 75kg. 80.2kg Wednesday
80.1kg Thursday
The most accurate moment is after you have woken 80.8kg Friday
up and on an empty stomach. Go to the toilet and 80.2kg Saturday
weigh yourself naked or with underwear (and stick 80.2kg Sunday
to it, once with underwear always with underwear
and once naked always naked). Write down or type 80.0+80.1+80.2+80.1+80.8+80.2+80.2=561.6/7=80.2
in an app or note the weight every day with the date.
Add all 7 week days together and divide by 7- that’s it.
You should not compare your weight day-by-day be- So your weekly average value for this week is 80.2kg.
cause your day-to-day weight is impacted by many
122
It is important to compare weeks not days because We will take our weekly average value and a
on Friday you weighed 80.8kg which is much more perfect weight gain would look like this:
than the days before, even though you ate the same
amount of calories. Now if you compare days, you
might think you need to eat less because you are
gaining too much weight too quickly. But maybe that Starting weight 80.0kg
day you had a lot of stress and ate a lot of salt. So After week 1 80.2kg
taking a weekly average value gives you a much more After week 2 80.4kg
accurate number, which you can compare to the next After week 3 80.6kg
week and so on. After week 4 80.8kg
As I stated above, I would recommend gaining be-

tween 0.5-1.5% of your bodyweight per month (+100-
300 calories per day) and when you want to lose weight You need to adjust your calorie intake if you gain
I recommend losing 0.5-1% of bodyweight per week more or less weight.
(-300-1000 calories per day).
So let’s take the example above: You weigh 80kg and

want to build muscle (lean bulk) and have little weight-
lifting experience, so you want to gain about 1% of
your bodyweight per month. That would be 0.8kg per
month, which would be 0.2kg per week.
123
Meal Timing
It doesn’t matter so much when you eat, what is more
important is your overall calories and macronutrients
you get in a day. Even a day isn’t as important as
what you eat in an entire week. If you eat too little or
too much one day you can compensate the next day.
Just focus on keeping your weekly balance in check.
But we can optimize meal timing a bit.
The best optimization is individual for you, so it fits

in your daily schedule and you can stick to your
caloric goals as easily as possible. I like to do it like
this: Wake up and drink 1 litre of water to hydrate my
body. Go to the gym on an empty stomach and after
the gym I break my fast. I fast between 12-16 hours,
so I usually break my fast between 11-1pm. I eat
lunch at around 4-5pm and dinner at around 8-9pm
with 1-3 snacks in between and repeat.
Find out what works best for you and eat a full meal
with protein after training so you can really start to
recover and repair.
124
“Did you know that each day, a person
who eats a vegan diet saves 1,100 gal-
lons of water, 45 pounds of grain, 30 sq
ft of forested land, 20 lbs CO2 equiva-
lent, and one animal’s life?”
125
What’s next?
Now you have the power to be in control over your Documentaries I recommend:
weight and know what to eat. This makes you inde- Cowspiracy
pendent and you won’t rely on another nutrition guide The Game Changers
or meal plans. You can even use this knowledge to guide
and help other people.
I want to leave you with more great sources of in- Another recommendation is to type one of
formation because there is still a lot you can learn in these names into YouTube and watch a talk
order to get an even greater knowledge of the power by any of these plant-based heroes:
of a plant based lifestyle.
Dr. Michael Greger
Books I recommend: Dr. Caldwell Esselstyn
“How Not To Die” by Michael Greger Dr. Neal Barnard
“Proteinaholic” by Garth Davis Dr. Joel Fuhrman
“Becoming Vegan” by Brenda Davis Dr. Pamela Popper
Dr. Joel Kahn
Dr. Michael Klaper
126
127
Thank you
I would like to say a MASSIVE thank you for working

with me. I have no doubt this guide will help you.
Remember, life is a journey not a destination, so enjoy it.

Your body is the vehicle in which you experience this
existence so take the very best care of it.
In such a fast-paced and disconnected society it’s

very important that you take time to reconnect with
yourself.
I wish you the very best on your journey. You are

worthy. You are capable. You are incredible so it’s
time to stop acting like you’re not.
Peace + Plants
Mischa Janiec
128
“Every accomplishment starts
with the decision
to begin! ”
129

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Soon you will know which foods are more or less

Mischa Janiec is a competitive athlete of 10 years

The vegan diet ....................................... 8 Best sources of iodine ........................... 88

Vegan means by definition:

“a person who does

This means, more specifically, not eating or using

“Researchers have shown that a more plant-based

I highly recommend that you watch the documentary

If you want to know more about why to go vegan and

A good rule of thumb is 80% whole foods + healthy

You can still eat your vegan ice cream, chocolate,

A healthy, whole food,plant-based diet consists mainly of

Fruits, vegetables, legumes, whole grains, nuts &

That is everything you need to be healthy and thrive.

All of these six groups offer a great variety, which we

Pick the ones you like and try

Here is a list of my favorite legumes:

Pick the ones you like and try

Here is a list of my favorite seeds:

Beside animal products, we want to avoid too many

Therefore, here is a list of healthy and unhealthy

Pick the ones that will help you stick to a

You will learn later in my recipes how to make

Do I check off each glass of water I drink? No. In

I also found that the checklist helped with grocery

Instead of a big bowl of spaghetti with some veggies

I highly recommend Dr. Greger’s “Daily Dozen” app

Just make sure to buy out of all 6 groups, so that your

This meal plan is only an

You will learn later in this guide-

For example, if it is stated 150g

Vegetables Or you can substitute basmati rice with any whole

Nuts This makes you flexible and independent. You can

After a while, you won’t need my sample meal plan

Rice, tofu and Vegan

Not pretty but

Seeds I like in my smoothie are: hemp seeds, flax

And then I like to add some of these: cacao beans or

Here are my favorite breakfast recipes:

Secret sauce: Take the blender with the remains of

I also like to add sliced banana and berries and let

When they’re ripe: peel and cut them (makes it

Even though I love how simple and delicious

You can add more veggies and other whole foods

Add tomato sauce, herbs and spices. Chop ca-

You can put whatever you like in your burrito

Add it all in the middle of your burrito. Fold the bottom a

Legumes you like; I used 1 can of black

Take it out and preheat the oven to 400°F/200°C. Now

Place pizza in the oven for about 30 to 40 minutes.

Topping: Put everything in a food processor and

If you don’t want to meal prep, I recommend us-

Saying carbs are bad is like treating apples and lollipops as

Simple carbs are: sugar, honey, alcohol, white bread,

Complex carbs are: vegetables, whole grain bread,

Be sure to eat a lot of complex carbohydrates.

I’ve discovered how easy and enjoyable plant based

I save time and money. A lot of money when you

I also recommend buying in bulk online. Go to Amazon

Here a few things I like to buy in bulk:

“Whatever makes you eat the most of it”