Rich's Corner

My Protein Rich Plant Based Diet

It seems like everyone is protein obsessed these day. People seem to think that if they focus on protein alone, they will lose weight, gain more muscle, feel better, etc. In the process, people have forgotten about the vital nutrients we also need, that many of us are not getting enough of.

For example, a lot of people are lacking fiber. Did you know that fiber can help protect you from colon cancer and many other diseases? Check out this video from Dr. Greger to learn more about it. Calcium is another thing that a lot of people get wrong. They think that the calcium in dairy milk will give them all the calcium they need. Did they ever stop to think about where the cows got the calcium in the first place, from the plants?

So I thought I would do a new blog detailing what I eat. I wanted to show others how varied this way of eating can be. Of course, my diet changes somewhat each day, but I always base my choices around Dr. Fuhrman's GBOMBS foods (which stands for Greens, Beans, Onions, Mushrooms, Berries and Seeds). These foods provide a good foundation each day, and I also incorporate ideas from Dr. Greger, Dr. McDougal and others. My diet is 100 percent plant based and I don't sway from that. Maybe there will be a cheat day where I'll have some sugar or flour, but I refuse to have anything from an animal.

Everyone's diet will look different, but I'm writing this to give others ideas of what foods to eat.

Here's my typical day:

Breakfast
Steel Cut Oats topped with chia and flaxseed meal. I also have berries, walnuts and banana on top. I will also have some almond butter (with only one ingredient: almonds) on top of a thin cracker (Suzie's Thin Cakes, which have only 4 ingredients).

Snack
An apple, a handful of pumpkin seeds and/or sunflower seeds.

Lunch
My first big salad of the day. I sometimes add food like sweet potato, fennel, even a banana to add flavor.  I might add some lentils or quinoa on top. A few weeks ago, I started adding seitain to the top of the salad... it added an awesome flavor! The food pictured above has seitan in it. I might also have another couple almond butter "crackers" (with the Suzie's Think Cakes mentioned previously).

Another Snack
Small pack of almonds, another apple.

Post Workout Food
Lentils or fava beans, a handful of pumpkin seeds and/or sunflower seeds. Another banana.

Dinner
Steamed veggies like broccoli and cauliflower, mushrooms, black beans, sweet potato and I always include a big salad. Maybe I'll have some fresh beets too. I also usually have quinoa with my dinner.

Dessert
I'll finish the day with more berries.

Like I said, everyone's diet will be different. But if you avoid just focusing on protein, you will find you will have more than enough in the foods you eat. Athletes like me will require more food and calories, but you adjust until you find the right balance for yourself.

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