7Daychallenge-101019.Pdf

WELCOME TO PLANT STRONG WE’RE HERE TO HELP YOU LIVE YOUR BEST, PLANT STRONG LIFE! Congratulations on taking a mindful step toward what you value most - your health!

Rip Esselstyn and the Engine 2 Team have inspired people all over the world to adopt a whole foods plant-based diet in order to reach their optimal health. The Engine 2 plan is simple - we eat whole, plant-foods. Our evidence-based diet is free from any added sugar, oil or salt, and is loaded with ﬂavor and packed with the world’s strongest nutrition.

Whether you’re following our Engine 2 Seven-Day Rescue Challenge™ or the standard Engine 2 Diet, we have guidelines to match your goals.

SEVEN DAY RESCUE PLAN

The Seven-Day Rescue Plan is what we call the varsity program. This plan matches the types of foods we serve at Engine 2 Immersions and follows the "plant-perfect" guidelines prescribed by Rip's father, Dr. Caldwell B. Esselstyn, Jr. The Seven-Day Rescue Plan is designed to provide the greatest results in the shortest amount of time and omits higher fat plant foods like avocado, nuts, nut butters, and tofu or tempeh.

ENGINE 2 PLAN

The Engine 2 Plan is for anyone who is at or close to an ideal weight, is an athlete, is pregnant or nursing, is feeding kids, or who has graduated from the Seven-Day Rescue and is seeking a slightly more relaxed plan.

BOTH plans are 100% whole food, plant-based and oil free.

ENJOY THE SIMPLE SEVEN!

1. All Vegetables: Leafy greens, potatoes, 5. Legumes Baby!: Black beans, squash and more lentils, pinto beans, chickpeas, split peas, oil-free hummus 2. Whole Fruit: Fresh or frozen 6. Extra Flavor: Herbs, spices, vine- 3. Intact Whole Grains: Brown rice, oats gars, hot sauce, mustard, ketchup, (steel cut or rolled), quinoa, farro, bulgur BBQ sauce

4. 100% Whole Grain Items: Breads, pastas 7. Beverages: Water, tea, coee and tortillas (watch out for added oils!) (For cereal only: Unsweetened almond, oat or soy milk)

WE HAVE GREENS WITH EVERY MEAL

For the Seven-Day Rescue Challenge, we will be skipping some foods that are higher in calorie density or limiting their use to gain the maximum beneﬁt in restoring your health and weight loss.

AVOID LIMIT

Meat Avocado: 1/4 avocado per day or less Poultry Walnuts: a small handful per day or less Fish Seeds: chia or flax - 1 Tbsp or less per day Eggs Unsweetened plant-based milks: Cheese and other dairy products not for drinking (in cereals and recipes) Extracted oils: olive, coconut, canola etc. Dried fruit: < 1Tbsp in cereal only Refined breads and pastas Refined sugars Processed vegan meat substitutes Smoothies Juices All coconut products For a comprehensive understanding of these Nuts & Nut butters (except 1 handful guidelines, pick up a copy of The Engine 2 Seven-Day Rescue Diet by Rip Esselstyn walnuts daily)

If you’re in good health and have a limited amount (or no) weight to lose, you may consider the traditional Engine 2 guidelines. This plan is also great for kids.

Tofu The Engine 2 plan Tempeh still inculdes abundant servings Seitan of the simple seven Nut butters from the last page, but may also The occasional smoothie include small (as a dessert or treat) amounts of Baked goods higher-fat plant (watch your added sugar!) foods like: A small amount of plant-based milk in your coee (even the occasional latte!)

Regardless of which path you No meat, dairy or eggs choose, keep in mind that there are No added oils guidelines for a plant-strong life (read labels!) that will NEVER change: Drink lots of water Only whole grains (including rice, oats, wheat, farro, barley and more - try them all!) Eat your greens - as often as you can throughout the day! Limit sodium - avoid items that don’t adhere to a 1:1 ratio of calories to sodium (except condiments) Eat until you’re comfortably full - don’t stress over counting calories Keep moving - exercise every day!

Try the Plant-Strong Meal Planner or our Rescue 10x Program for ten weeks of coaching and support. Visit plantstrong.com for details.

WHAT THE COMMUNITY THINKS

Great coaching call last night! I loved the quiet time to review our last nine weeks. Remembering the early days of this group reminded me of how much we’ve learned and there are so many small changes that happen that are so subtle that I forgot about them. Better sleep... better mood... slowly gaining the conﬁdence that I can do this for the rest of my life... I’ve tried many programs over the years and I ﬁnally get it! I know what my WHY is and I have a clear picture of my new identity. I actually look forward to doing my cardio every day...that has never happened!!!

Thank you to my tribe and coaches for all your support and education! This was the missing link for me! - Dragon Fruit Tribe Member

Love how the program is structured. New ideas and self inventory each week keeps me focused on one step at a time. So many suggestions and ideas from the coaches and the group keeps me motivated and my menu interesting. I feel these changes have become my new lifestyle. — Arugula Tribe Member