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In our previous writings, we have put forth our philosophy on moving away from processed

and animal foods and towards a whole foods, plant-based diet. We also have given you facts about how Americans eat, and it is not pretty! We eat ourselves away from good health! So now what do we do?

We set goals, and lay the groundwork for nutritional success by getting the right foods into the house and the wrong ones out.

When talking about diet and goals, of course the first thing that comes to mind would be “How many calories should I eat in a meal or per day?”. We are not going to do that…We will not count calories! Our goals are going to center around adding one whole food plant-based meal at a time, and having the necessary items to prepare those meals available in the house.

Before we go any further, let me give you just a couple of basic rules that tens of thousands of TFW Students around the world have used to lose fat: Drink water only, and limit your portion size when eating out. These two rules are a couple of those “small steps” that you need to make to see big changes in your long term health. We will discuss them both in detail in the future, but for now, start to mentally focus on them each day.

Now, back to the task at hand: Goal Setting and Loading/Unloading Your Pantry!

We said this will be an incremental process, so let’s nail down one new meal: Oatmeal

Goal: Add One Whole Food Plant-Based Meal per Day


Meal 1 – Steel Cut Oats with Fruit and Nuts for Breakfast

Goal: Unload your pantry of any other breakfast cereals that are high in sugar and highly processed. This may leave you bare on one of your shelves, but that is a good thing! Also, if you have plain white bagels in the fridge, get rid of those empty calories as well.

What oatmeal am I looking for? We recommend McMann’s Steel cut Irish Oatmeal…Non-GMO, and available at Harris Teeter, Whole Foods, and Trader Joe’s. Grab any fresh berries, apples, or bananas you like, and your preference of nuts as well.

Suggestion: Make a big batch Sunday Night to use throughout the week. Make with water, skip the milk! Remember, “less animals”…Add spices to taste like cinnamon, or agave nectar.

Small Steps! Oatmeal is a clean, power-packed meal to get you going each day, and if the sugary stuff is not in the pantry, you can’t eat it!

We have set a goal, added a meal, and decreased the opportunity to eat empty calories all in just one step. Now, over time, you can of course add in another breakfast (which we will deliver to you) and strip more empty calories from your pantry, but for now, let’s focus on executing these first two small steps on our long-term journey to a whole foods plant-based diet! GO

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