P L A N T B A S E DM E A L I N S P I R AT I O N

G U I D E

In 2016, the World's largest organization of food and

nutrition professionals - The Academy Of Nutrition and Dietetics - deemed plant-

based diets "appropriate for all stages of the life cycle,

including pregnancy, lactation, infancy, childhood,

adolescence, older adulthood, and for athletes."

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“On this diet you’re never hungry. You never have to count calories. Its like quitting smoking, you don’t eat meat for a while and it’s hard for the first day or two, but (it’s easier) after you fo-cus on the new foods you’re eating.” – Neal Barnard, MD

Thank you for downloading this FREE meal inspiration PDF. We really hope you enjoy it - and for an in-depth video guide about what these models eat, check the video below.

www.learnplantbased.org “Genetics loads the gun, lifestyle pulls the trigger.” – Caldwell Esselstyn, Jr., MD

WELCOME

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“You cannot buy health; you must earn it through healthy living.”

– Joel Furhman, MD

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A M A N D AF I S H E R

Amanda lost 30 kilos after switching to a plant-based diet in 2010 and is a bikini model and personal trainer who inspires people to ditch animal products and processed food.

“If you’re not already eating a whole food plant-based diet, I definitely recommend making the switch.”

My Lunch: Buddha Bowls packed with Salads, Greens & crunch

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A N G I E S A D E G H I , M D

Dr. Angie Sadeghi is a Californian-based physician, specialising in gastroenterology and weight loss. After switching to a vegetarian diet 12 years ago, she adopted a vegan lifestyle three years ago.

"When I die, I want to leave a legacy of a plant-based doctor who actually cared about the health of her patients, and treated underlying disease with nutrition rather than pharmaceuticals."My Lunch: Rice, Baked Tofu, Avocardo, Carrot & Sprouts

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B R I ND I L L O N

Brin Dillon, who describes herself as a 'vegan foodie', ditched an-imal products less than a year ago. Since then, the model and self-confessed dog-lover has thrived on her plant-based diet.

"People started asking me 'have you been working out?' But not really - not more than before. I just stopped eating animal products." My Lunch: Whole food Soups & Broths

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C R I S S I C A R V A L H O

Crissi Carvalho won the Arnold Classic in 2016 and promotes a healthy high-carb diet to her clients. The 44-year-old is also a mother of two.

"Try not to get discouraged. If you fall off the wagon one day, jump back on the next; we can all learn from our mistakes."

My Lunch: Strougonoffu (Mushroom Stroganoff)

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G R A C EB E V E R LY

20-year-old Grace Beverley is not your average Oxford Univer-sity student. She is a fitness enthusiast who created her own workout regime, called the Grace Fit Guide, and a YouTuber shar-ing her tips related to her active, vegan lifestyle. Not only that, but she is also an Instagram sensation, with more than 630,000 followers. She switched to a plant-based lifestyle a year ago.

"By going vegan, you're doing something that is not just incredible for you, but it's also incredible for the planet and the animals." tLunch: Jacket sweet potato, vegetables

with option of adding vegan cheese

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J A Y D EN I C O L E

“Go carb crazy. Eat quinoa, lentils, wild rice, oatmeal and fruits. Just stay away from processed carbs like twinkies and white bread. When you’re eating the right foods, you can eat a lot. I eat as much as I want.”

Breakfast: Oatmeal with mixed fruit, cinnamon, chia seeds and almond milk

Jayde ditched meat at the age of f ive, and founded a dog rescue char i ty, EDL Foundat ion, in 2013. The

compassionate act iv ist a lso owns a plant-based nu-tr i t ion cert i f icate from Cornel l Univers i ty - as wel l as being a model . She has garnered more than 2.3 mi l-

l ion fol lowers on Instagram.

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N A T A L I E M A T T H E W S

Natalie Matthews is an accomplished NFF Bikini competitor - who competes regularly. She also is also a surfer, vegan chef, fitness/lifestyle model, and cookbook author. Her main platform is Instagram - though she also shares videos with her followers on YouTube.

“Things take time but to see results you have to be consistent and patient. You have to be thankful for ev-eryday taking you one step closer to reaching your goals.”

My Breakfast: Overnight oats with mixed berries

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T I A B L A N C O

The professional surfer went vegan in 2014 and has won the Inter-national Surfing Association (ISA) Open Women’s World Surfing Championship in 2015 and 2016.

“If you just try a plant based diet, you will reap a lot of benefits.”

My Breakfast: Green smoothie with mango, banana, spinach, kale, spirulina, hemp seed and almond milk

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To hear from al l 20 models , p lease consider purchasing our 17 minute v ideo guide at

the website below.

L E A R N M O R E ?

www.learnplantbased.org

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R E C I P E SBelow are some recipes from Amanda Fisher.

Meal inspirat ions from the other models can be

accessed by purchasing our video guide.

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BREAKFAST

I fo l low intermittent fast ing pr incip les so my f i rst meal is typical ly at 11am and my last around 6/6:30pm.

Wake up 500ml to 1 l i t re of lemon water (th is is important and often over looked by people) .

Breakfast Oats Protein Oats 60 g oats 20 g Prana On protein powder 100g mixed berr ies 1 tsp molasses Spr inkle of c innamon Topped with water and set in fr idge overnight

B R E A K F A S T

R E C I P E B Y A M A N D A F I S H E R

R E C I P E B Y A M A N D A F I S H E R

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Smoothie or Smoothie bowl ( just add water to make it a smoothie) 150g mixed berr ies 150g banana 20g vegan protein powder 100ml coconut water Sprinkle with pumpkin seeds, cacao nibs, shredded coconut and/or chia seeds.

M O R N I N G S N A C K

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LUNCHR E C I P E B Y A M A N D A F I S H E R

Buddha Bowl 150g gr i l led tempeh ( I f inely s l ice and gr i l l unt i l l ight ly cr ispy in some l iquid smoke)100g pla in chickpeas or r ice (prepared via the instruct ions on the packet)150g mixed greens (brocol l i ,sp inach, arugula , lettuce) 100g thin ly s l iced capsicum, carrot or other coloured veggies Top with a Tbs of avocado and 1 tsp of nutr i t ional yeast

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LENTIL & QUINOA CURRY WITH WILD RICE

A del ic ious curry that ’s ful l of superfood goodness!

INGREDIENTS

400g green lent i ls , 1/2 cup of quinoa, 3 handfuls of baby spinach, 3 tomatoes, 1/2 tsp grated ginger, 3 cloves of gar l ic , 1 red chi l l i , 1 tsp ground cumin, 1 tsp paprika, 1/2 tsp of c innamon, 1 tsp of turmeric , 1 1/2 brown onions, 1/2 purple onion,1 whole caul i f lower, 2 cups dry wi ld r ice, 1/2 cup water

METHOD

Cook the wi ld r ice according to the instruct ions (the var iety I used it was 1 cup r ice to 2 cups water) . I cooked 2 cups in a r ice cooker.Finely chop the onion and the chi l l i and place into a large saucepan with water or veggie broth and sautee for about 5 minutes.Add in the paprika, turmeric , cumin and cinnamon and coat the onion.While that is sautee’ ing blend the tomato, spinach, gar l ic , g inger and water in a blender unti l i t becomes a smooth, runny consistency.Add to the saucepan and combine wel l .Chop the caul i f lower into smal l f lorets and add into the saucepan as wel l , then add the r insed lent i ls and quinoa. If the mix is too dry, s lowly add in an extra bit of water.Cover and cook on medium heat for about 20 minutes, mixing occasional ly.

It is ready when the caul i f lower is soft .

LUNCH

R E C I P E B Y A M A N D A F I S H E R

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Thanks for downloading this FREE PDF. To see these inspirat ional women and to f ind out in

their own words what they eat to look amazing and reverse disease, p lease c l ick the button

below for exclus ive access.

I N S P I R E D Y E T ?

www.learnplantbased.org