Engine 2 Diet

28 Day Challenge
My reasons for taking the challenge: Learn and explore more about
eating a Plant Strong diet!
My goals for these 28 days:
http://engine2diet.com
http://www.heartattackproof.com
http://eatrightamerica.com/wfm-teammember
http://fatfreevegan.com
http://charnolanvegan.blogspot.com
http://veganhope.com
http://bit.ly/cmFsIZ
On Facebook follow:
- Fngine 2 Diet
- }eFF Novick, MS, RD, LD, LN


My Starting:
Weight
Blood Pressure

Cholesterol
My Finishing:
Weight
Blood Pressure

Cholesterol
Plant Strong
Helpful Websites
28 Day Challenge
Pick a Path
Fire Cadet
Week 1: NO Dairy, also no more
Rened or Processed Foods
Week 2: NO Meat, Chicken, Eggs, Fish;
while you continue with
No Dairy or Rened Foods
Week 3: NO Extracted Oils, now you
have all the elements together.
Youre now a Fireghter!
Week 4: Keep up another week of this
Plant Strong diet!
Fireghter
Week 1: Jump right in, exclude what is
mentioned above and begin
enjoying a diet lled with
healthy whole grains, fruits,
vegetables, beans and legumes!
Write down EVERYTHING
you EAT & DRINK!
Especially your Snacks.
We can help review your log if you have questions, or would like
to see if you are properly maintaining the diet.
This awareness to what you eat is very helpful as you make the
transition to a Plant Strong diet!
Food Log
Instructions
How To Read
a Product Label
1. Never-Ever Believe the Front of a Box!
2. Calories from Fat should be LESS THAN
20% of Total Calories per serving!
3. Sodium in MG should be 1:1 to Calories
4. Ingredients should not include:
- Animal Products
- Fxtracted Oils
- ReFned Ingredients
5. Ingredients should limit:
- Sweeteners
6. Condiments are the exception.
Try F.A.B. when you go out!
Find out what you can eat
Ask your server to make adjustments
Bring your own food
1. Call ahead to speak to the CheF, with advanced notice they
may be happy to work wonders For you!
2. Oil Free Salad dressings can be easily improvised!
Try mixing:
- vinegars - Mustards - Herbs - Black Pepper
- Lemon or any Citrus - Soy Sauce
3. Nothing main course on the menu?
Combine sidedishes to make a meal!
4. Fven consider eating beForehand, and make the meal more
oF a snack For you. 1hat way you're not stuck starving and
making tough choices.
Tips
for Eating Out
SNAP Recipes
Simple Nutritious
& Affordable Plan
Jeff Novicks 5 Ingredient Recipes:
1. Canned Tomatoes
28 oz (No Salt Added, whole and/or pureed)
2. Canned Beans
14 oz. (No Salt Added, Eden Foods are my favorite)
3. Frozen Vegetables
(individual and/or variety mixes, without any of the
sauce or spice packs)
4. Starchy Vegetables
(brown rice, potato, sweet potato, barley, etc.)
5. Spice & Seasoning
By changing the variety of all or any of the ingredients,
you can come up with different dishes. Try making
everything salt-free and no salt added. You are welcome
to sprinkle some salt on top at the table before eating.
Italian Pasta Primavera
1. 1 can whole Tomatoes, 1 can Tomato puree
2. 2 cans Dark Red Kidney Beans
3. Frozen Broccoli, Cauliower, Carrots (2 lbs total)
4. Whole Grain Pasta (1 lb)
5. Italian Spice Mix
Cook Pasta. While pasta is cooking, put all other ingredients into large pot
and heat. When pasta is done, rinse, and then mix together with the tomato
vegetable mix. Top with fresh parsley or basil. Enjoy!
Mexican Beans and Rice
1. 2 cans whole Tomatoes (or 1 can whole, 1 can pureed)
2. 1 cans Pinto Beans, 1 can Black Beans
3. Stop Light Pepper Strips (1 lb), and Corn (1 lb)
4. Frozen ready to eat Brown Rice (large bag)
5. Mexican Spice Mix, or Hot Sauce
Cook Brown rice. While brown rice is cooking, add all other
ingredients to the pot and heat. When rice is done place rice
in a bowl. Top with beans, veggie and tomato mix. Top with
fresh cilantro. Enjoy!
Curried Indian Potato Stew
1. 2 cans whole Tomatoes
2. 1-2 cans Garbanzo Beans
3. Frozen Cauliower (1- 1 1/2 lb), Peas (1/2 lb), Onions (1/4-1/2 lb)
4. 2 large Potatoes
5. Salt Free Curry Spice Mix
Microwave the potatoes. While they are zapping, put all other
ingredients in the pot and heat. When potatoes are done,
cut into 1 inch pieces and add to pot. Simmer 5 minutes.
Top with fresh cilantro. Enjoy!
(Can also be served with brown rice!)
SNAP Recipes
Suggested Recipes
Engine 2 Diet
Notes















































Monday Week 1
Food Log
Breakfast




Lunch




Dinner




Snacks





Daily Activities








Thoughts & Observations












Tuesday Week 1
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Thoughts & Observations












Wednesday Week 1
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Thursday Week 1
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Friday Week 1
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Saturday Week 1
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Sunday Week 1
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Monday Week 2
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Tuesday Week 2
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Wednesday Week 2
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Thursday Week 2
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Friday Week 2
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Saturday Week 2
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Sunday Week 2
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Monday Week 3
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Lunch




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Tuesday Week 3
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Wednesday Week 3
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Lunch




Dinner




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Thoughts & Observations












Thursday Week 3
Food Log
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Lunch




Dinner




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Daily Activities








Thoughts & Observations












Friday Week 3
Food Log
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Lunch




Dinner




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Daily Activities








Thoughts & Observations












Saturday Week 3
Food Log
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Lunch




Dinner




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Daily Activities








Thoughts & Observations












Sunday Week 3
Food Log
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Lunch




Dinner




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Daily Activities








Thoughts & Observations












Monday Week 4
Food Log
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Lunch




Dinner




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Daily Activities








Thoughts & Observations












Tuesday Week 4
Food Log

Breakfast




Lunch




Dinner




Snacks





Daily Activities








Thoughts & Observations












Wednesday Week 4
Food Log

Breakfast




Lunch




Dinner




Snacks





Daily Activities








Thoughts & Observations












Thursday Week 4
Food Log
Breakfast




Lunch




Dinner




Snacks





Daily Activities








Thoughts & Observations












Friday Week 4
Food Log
Breakfast




Lunch




Dinner




Snacks





Daily Activities








Thoughts & Observations












Saturday Week 4
Food Log
Breakfast




Lunch




Dinner




Snacks





Daily Activities








Thoughts & Observations












Sunday Week 4
Food Log
Breakfast




Lunch




Dinner




Snacks





Daily Activities








Thoughts & Observations












Nutrient Composition of Plant and Animal-Based Foods
(per 500 Calories of Energy)
* Equal part of tomatoes, spinach, lima beans, peas, potatoes ** Equal part of beef, pork, chicken, whole milk
400 Calories of Oil 400 Calories of Chicken
400 Calories of Spinach,
Eggplant and Beans
Chart from The China Study written by T. Colin Campbell, Ph.D.
Nutrient Plant-Based Foods * Animal-Based Foods **

Cholesterol (mg) 137
Fat (g) 4 36
Protein (g) 3 33 4
Beta-Carotene (mcg) 29,919 17
Dietary Fiber (g) 3 1
Vitamin C (mg) 293 4
Folate (mcg) 1,168 19
Vitamin E (mg ATE) 11 0.5
Iron (mg) 202
Magnesium (mg) 548 51
Calcium (mg) 545 252
FILL UP ON NUTRIENT RICH FOODS!