3.9k Share this
CHICAGO (WLS) — Best-selling author Dr. Ian Smith released his new book “Plant Power: Flip Your Plate, Change Your Weight — The Simple 4-Week Plan.”

Smith’s new book is an essential guide “for dieters who want to utilize the benefits of fruits, vegetables, and complex carbs — without eliminating the meat, dairy, fish, and fats they love,” he said.

Check out an example of the weekly meal transformation to lessen meat intake below.

Week 1 Meal Plan

Meal 1 and snack 1

2 waffles with 2 slices turkey or pork bacon and 1 tablespoon 100 percent maple syrup

2 cups air-popped popcorn

Meal 2 and snack 2

6-ounce piece of salmon with half cup rice and 1 serving of vegetables

1/2 cup roasted chickpeas

Meal 3 and snack 3

1 1/2 cups cooked whole-grain spaghetti and 3 beef or turkey meatballs the size of a golf ball in marinara sauce

1 medium red bell pepper, sliced, with 1/4 cup guacamole

Week 4 Meal Plan

Meal 1 and snack 1
1 cups whole-grain cereal with berries and 1 cup oat, soy, or almond milk

Hot quesadilla: Spray 1 side of a corn tortilla with cooking spray, then place in a skillet over medium heat. Top with 1/4 cup Mexican cheese blend, fold in half, and cook for a couple of minutes on each side until the cheese melts and the tortilla is slightly crisp. Serve with 2 tablespoons pico de gallo or salsa if desired.

Meal 2 and snack 2

Large salad (all or any of the following: 1/2 cup beans, 3 cups lettuce or other greens, 5 olives, 3 tablespoons shredded cheese, 5 cherry tomatoes, 2 tablespoons nuts, sliced cucumbers) with 2 tablespoons low-fat or fat-free vinaigrette-type dressing

Small baked potato topped with salsa.

Meal 3 and snack 3

6-ounce steak with 2 servings of vegetables

1 1/2 cups vegan chili topped with avocado slices

Copyright © 2022 WLS-TV. All Rights Reserved.

Source: ABC7

3.9k Share this
You May Also Like

Mother of Texas elementary school shooter claims her son, 18, was NOT a violent person

The mother of the sick school shooter who butchered 19 children and…
JOHNNY DEPP VS. AMBER HEARD TRIAL LIVE: Kate Moss slaps down Heard's claim Depp pushed her

JOHNNY DEPP VS. AMBER HEARD TRIAL LIVE: Kate Moss slaps down Heard’s claim Depp pushed her

LIVE JOHNNY DEPP VS. AMBER HEARD TRIAL LIVE: Kate Moss slaps down…

Democrat-Run Cities Lead the Way in Population Decline

Democrat-run Chicago, Los Angeles, and New York City are leading the way…
This is the moment Bobi Gephart, 43, and her husband Nate (middle) confronted Pastor John B. Lowe II (left) on stage at the New Life Christian Church in Indiana on Sunday

Indiana woman forces married pastor to admit they had affair when she was 16 in front of church

A 65-year-old Indiana pastor has stepped down from his role in the…

Brewer’s Fayre pub bosses call police unhappy customers after complaint over a portion of chips

An astonished pub-goer says staff called police on him during a verbal…
Texas elementary school gunman posted messages about attack right before shooting, governor said

Texas elementary school gunman posted messages about attack right before shooting, governor said

Texas Governor Greg Abbott said Wednesday that the gunman who opened fire…
Huntington Bank branch in heart of the Loop robbed

Huntington Bank branch in heart of the Loop robbed

CHICAGO (CBS) — A Huntington Bank branch right downtown was robbed…

Biden Energy Policies, Supply Chain Issues May Spell Blackouts in U.S.

Summer heat, shuttered power plants, and a clogged supply chain are creating…