Phase 3 – Healthy Eating

Phase 3 – Healthy Eating

In this HeartStrong.com video/article, we are going to discuss the phase 3 healthy eating plan. Once again, phase 3 gives more flexibility and adds in even more rewards. If you have reached this point, that means your are likely doing pretty well with a whole foods plant based diet.

By being less restrictive on what you can eat in phase 3 we move one step closer to the final goal of establishing a new way of life that you can follow for the rest of your life. In phase 3, here is what we have with the differences from phase 2 highlighted in red:

 

Universal Rules – Phase 3

  • Eliminate all processed foods and junk foods completely – eat real food
  • Eat 3-5 fruits per day
  • Eat unlimited vegetables
  • Eat beans/legumes as your predominate protein source
  • Eat whole grains and potatoes (fat free) in moderation
  • Added sugar and oil completely eliminated
  • One serving of alcohol allowed every other day – not to exceed 3/week
  • Do not overeat in general

 

Plant Strong – Phase 3

  • 90% of calories from plant sources, 10% from lean meat
  • Dairy and eggs completely eliminated
  • Meat substitutes completely eliminated
  • Eat food from all plant food groups (fruits, vegetables, beans/legumes, whole grains, nuts/seeds)
  • Nuts/seeds up to 3 servings daily
  • One serving of avocado daily (optional, 1 serving is 1/3 of an avocado)

 

Plant Perfect – Phase 3

  • 100% of calories from plant sources, eliminate meat/dairy/eggs completely
  • Meat substitutes completely eliminated
  • Eat food from all plant food groups (fruits, vegetables, beans/legumes, whole grains, nuts/seeds)
  • Nuts/seeds up to 3 servings daily
  • One serving of avocado daily (optional, 1 serving is 1/3 of an avocado)

 

Heart Disease Reversal – Phase 3

  • 100% of calories from plant sources, eliminate meat/dairy/eggs completely
  • Meat substitutes completely eliminated
  • Eat food from all plant food groups except nuts/seeds (fruits, vegetables, beans/legumes and whole grains)
  • Add in 2 extra servings of leafy greens daily (goal will be 4 servings/day)
  • Nuts/seeds eliminated (excluding ground flax and chia seeds, one serving/day allowed)
  • Avocado eliminated

Summary and Conclusions

So it should be easy to tweak your phase 1 and 2 plan, add more nuts. Only 1 serving of fish per week. You can have a bit more alcohol. Add a little more fruit and put a small amount of avocado in your meals. Keep with your reward meals, but again try to make them as cholesterol free and plant based as you can.

Now is a good time to ask yourself…is this plan something I can stick to for life? If you are not sure keep working to find the recipes and food items that fit in the plan that you can indeed keep up for life. Always make this a focus!

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