21-Day Vegan Kickstart

Today's Message


DAY 3: Going Low-Fat with Dr. Esselstyn!

Welcome to day three! Today you can hear more about why a low-fat diet is so important in preventing common chronic diseases and promoting a healthful weight. Learn more about the health consequences of eating just one high-fat meal.

Today’s Meal Plan and Recipes

  • Snack: Red or Green Bell Pepper strips
  • Dinner: Quick Black Bean Chili with mixed green salad (If you are making your own side salad, think greens, such as romaine or red leaf lettuce topped with tomato, cucumber, onion, broccoli, and your favorite low-fat vegan dressing; an easy pick is balsamic vinegar, which is very easy and a little goes a long way.)

Do you have the diet down? It’s simple. Load up on foods from the Power Plate: fruits, vegetables, beans, and grains. Steer clear of all animal foods: meat, dairy products, and eggs. Check out our 21-day meal plan for breakfast, lunch, snack, and dinner recipes that incorporate the New Four Food Groups and are delicious and easy to prepare. And visit NutritionMD.org for more than 1,000 vegan recipes sure to please even the pickiest palate!



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A Message from Dr. Esselstyn

Dr. Esselstynleft quoteI often ask patients to compare their coronary artery disease to a house fire. Your house is on fire because eating meat and dairy products has given you heart disease. You are spraying gasoline on the fire by continuing to eat the very same foods that caused the disease in the first place. Stopping the gasoline puts out the fire. Eating a plant-based diet will end heart disease. If you eat to save your heart, you can cut health care costs and save yourself from other diseases of nutritional extravagance: strokes, hypertension, obesity, osteoporosis, adult-right quoteonset diabetes, and cancer.

For a few of my nutrition tips, visit my Kickstart page >

Susan Says
Carbohydrate food sources have 4 calories per gram, while fat has more than twice that at 9 calories per gram. Weight loss is a lot easier when you get those high-calorie food sources out of your diet.

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