Plant-based High Protein Eating Plan
A science-based approach to eat cleaner, burn fat, and build lean muscle.
Table of Contents
How Pure Food Can Help You Optimize Your Performance
Never before in history have we had access to such an abundance of information about how to improve our health as we do today.
Chances are you already have a solid foundation of knowledge about some of the topics we’re going to cover.
But I’m going to show you some things you probably didn’t know … and more importantly, how to actually apply these learnings to your life.
The purpose of this guide is to help you eat better. Because when you eat better, you look better, you feel better, and you perform better.
Cheers to you for investing your time in yourself. You’re already one step ahead of most folks.
A Better Way to Achieve Your Health Goals
To achieve your health goals, you need to have a plan.
May sound obvious but unfortunately, most people’s idea of a “plan” goes something like, “I want to lose some weight.” It’s no wonder every December 31, they’re disappointed.
I want to share a different goal setting process you can try. It’s based on proven principles of human psychology and behavioral science.
How It Works
1 Write your ideal vision of yourself 3 years from now
In 3 years, where do you envision yourself being health-wise? How do you want to look and feel? What conditions/pain/symptoms do you want to alleviate? What do you need to get better at?
2 Create a 12-week action plan.
What are 3-5 key actions you need to take in the next 12 weeks to help you achieve your 3-year vision? For example, your key actions might be:
- Exercise 20+ minutes, 5 days per week
- Average 7+ hours of sleep every night
- Eat no more than 10 grams of added sugar each day (Tip: we have a clean eating grocery store checklist below that can help you with this!)
3 Create an action plan for tomorrow.
You’ll need a daily calendar or planner. I’ve used the Blue Sky, Freedom Mastery, and Phoenix planners (all available on Amazon) because I like writing things down, but Google or Apple Calendar work just fine too. What matters is putting on paper (or screen) the actions you’ll take each day.
Research shows that when you write something down or schedule it, you’re much more likely to achieve your goals
- Run 3 miles
- Create a healthy shopping list for the grocery store
- Order a salad when I go out to dinner tonight
- Eat at least 100 grams of protein
Repeat the process daily, and continue to create a new action plan every 12 weeks. It doesn’t matter how small the step–as long as you’re moving forward and improving, that’s the important part. Enjoy the journey!
Step 2: Clean Eating Basics
The term “clean eating” has been the topic of much controversy among health experts.
One dietician in the British Medical Journal went as far to say,
This nonsense is all based on a loose interpretation of facts and a desire to make the pursuit of wellbeing an obsessive, full time occupation.”1
But the majority of health and wellness experts say there’s value in “clean eating” as an overall food philosophy.
So What Exactly Is “Clean Eating?”
Here’s one of the best definitions I’ve seen, courtesy of Mayo Clinic Registered Dietitian Emily Brown:
The fundamentals of eating clean encourage you to consume more plant-based, whole foods as close to their natural state as possible and limit highly processed snack foods, sweets and other packaged foods.2
The body of evidence that supports this way of eating to help you lose body fat, feel better, boost your immunity, and improve overall health outcomes is enormous.3,4,5,6
However, it should come as no surprise that clever food marketers have found ways to exploit the “all-natural” and “clean” claims, since the FDA doesn’t regulate use of these terms.
So How Do You Know What’s Clean and What’s Not?
Here’s a simple checklist you can use that’s grounded in science (see reference links to learn more about each):