The Life Plan (20 page)

2 scoops whey protein drink

220

1.5

44

1

Monounsaturated

1 tbs natural reduced-fat peanut butter

100

6

4.5

6

Fruit

1 cup grapes

104

0.3

1.1

27.3

MEAL #5
: Grill or broil the fish with the vegetables. Serve over rice.

Very lean protein

4 oz haddock

127

1

27.5

0

Vegetable

1 cup brussels sprouts

56

0.8

4

11.1

Starchy vegetable

1.5 cups summer squash

30

0.4

2.3

6.3

Starch

1.25 cups cooked wild rice

207

0.6

8.2

43.7

TOTAL

1750.9

18.1

159.4

222.4

This is my most extreme approach: a low-glycemic, vegetarian diet. The only good fats allowed are fish oil capsules. Poultry, fish, and nuts are allowed only if you cannot live without them, and then only in very small amounts.

This diet is definitely not for the first-time dieter, but it yields great results. This is a research-based plan that is perfect for men with known heart disease—those who have had angioplasty, stents, bypasses, or high coronary calcium scores. Significant research has shown that following this type of diet can reverse plaque and vascular disease.

The term “vegetarian” encompasses a wide range of dietary practices, including eating vegetables and no animal products (vegans), eating vegetables and dairy products with eggs (ovo-lacto vegetarians) or without eggs (lacto vegetarians), and eating vegetables with fish or poultry. A purely vegetarian approach (with less than 10 percent fat) is the only diet shown to reverse heart disease. Research in the last three years has demonstrated that vegetarians not only had more optimized cardiac function, but also improved vascular reactivity, lower blood pressure, balanced blood sugar levels, good cholesterol scores, and trimmer bodies.

If you are a vegan, the best way to make sure you get enough quality protein on this diet is to eat a variety of plant foods that have complementary amino acids. This can best be accomplished by eating a mixture of grains and legumes (rice and beans)—these contain all the essential amino acids that your body needs. Tofu is also an excellent source of high-quality plant protein because it contains all the essential amino acids and has a bonus of phytochemicals that protect you against heart disease and cancer. In addition, don’t forget that nuts are an excellent source of protein, although they are high in fat. When you are following the Heart Health Diet, you will be having five or six meals a day at three- to four-hour intervals. The recipes and menu suggestions for these healthy food choices can be easily prepared by steaming, grilling, or stir-frying with small amounts of oil. At the end of the chapter, there are simple recipes that you can substitute if you prefer to cook your meals once a week, as I do.

DAY 1

MEAL 1:
In a skillet, cook the tofu together with the onion and celery.

Very lean protein

5 oz low-fat tofu

152

3.4

20.3

10.1

Vegetable

1 oz onion

12

0.1

0.3

2.9

Vegetable

1 oz celery

4

0.1

0.2

1

Fruit

5 oz blueberries

81

0.4

1

20.6

Vegetable

2 stalks celery

5

0.1

2

1.2

Vegetable

10 large baby carrots

53

0.2

1

12.3

Very lean protein

2 scoops whey protein drink

110

0.75

22

0.5

Fruit

1 large (7.4 oz) pear

121

0.8

0.8

32.4

High-fat starchy food

1 tbs hummus

50

3

1

5

Vegetable

3 oz baby carrots

30

0.1

0.5

7

Vegetable

1 cup sliced cucumbers

14

0.2

0.7

2.6

Starch

1 medium (2 oz) whole wheat pita

151

1.5

5.6

31.2

Fruit

1 cup grapes

104

0.3

1.1

27.3

MEAL 4
: Combine these ingredients to make a hearty salad.

Vegetable

3 cups mixed green salad

20

0

1

3

Vegetable

½ cup tomato

16

0.2

0.8

3.5

Vegetable

½ cup cucumber

7

0.1

0.3

1.3

Vegetable

3 tbs bell pepper

6

0.1

0.2

1.3

Lean protein

1 oz soy mozzarella

63

3

7

2

Vegetable

1 oz chopped red onion

12

0.1

0.3

2.9

Fruit

½ cup raspberries

32

0.4

0.7

7.3

Polyunsaturated

2 tbs raspberry vinaigrette

60

3

0

8

MEAL 5
: Combine all ingredients as one stir-fry; heat in a pan until everything is fully cooked.

Very lean protein

6 oz seitan

180

2

36

6

Vegetable

1.5 cups steamed bok choy

14

0.2

1.6

2.3

Starchy vegetable

3 oz baby corn

45

0

8

3

Vegetable

1 cup snap peas

41

0.2

2.7

7.4

Vegetable

3 oz baby carrots

30

0.1

0.5

7

2 tsp low-sodium soy sauce

6

0.1

0.5

0.9

Very lean protein

2 scoops whey protein drink

220

1.5

44

1

Fruit

1 large (7.9 oz) apple

116

0.4

0.6

30.8

TOTAL

1811.15

22.35

160.7

241.8

DAY 2

MEAL 1
: Combine the egg beaters, tomato, onions, and cilantro in a sauté pan over medium heat and cook. In a separate dish, prepare the oatmeal with the soy milk to your desired consistency. Top with blueberries.

Very lean protein

1 cup Egg Beaters

120

0

24

4

Vegetable

½ cup tomato

16

0.2

0.8

3.5

Vegetable

1 oz chopped red onion

12

0.1

0.3

2.9

Vegetable

¼ cup (.1 oz) cilantro

1

0.1

0.1

0.1

Starch

¼ cup rolled oats

152

2.7

6.6

25.9

Fruit

1 oz blueberries

16

0.1

0.2

4.1

Medium-fat protein

½ cup soy milk

50

2

3.5

4

Lean protein

protein bar

240

7

18

26

Fruit

1.5 cups whole strawberries

69

0.6

1.4

16.6

MEAL 3
: Sauté the tofu with the garlic and roasted red peppers until fully cooked.

Very lean protein

5 oz low-fat roasted tofu

152

3.4

20.3

10.1

Vegetable

1 tbs roasted garlic

13

0.1

0.5

2.8

Vegetable

1.5 oz roasted red pepper

11

0.1

0.4

2.6

Fruit

1 medium (6.4 oz) apple

95

0.4

0.5

25.1

Soup/starch

1.5 cups “Not So Portuguese” kale soup

102

2

3

18

Starch

¾ cup cooked brown rice

162

1.3

3.8

33.6

Very lean protein

6 oz seitan, cooked

180

2

36

6

Very lean protein

6 hard-boiled egg whites

102

0.6

21.6

1.2

Vegetable

1 oz white onion

10

0

0

2

Vegetable

¼ cup tomato

7

0.1

0.3

1.5

Vegetable

1 oz red peppers

7.5

0.1

0.3

1.7

MEAL 6
: Combine all the ingredients in a sauté pan and cook until the kale has completely wilted.

Starchy vegetable

½ cup adzuki beans

147

0.2

8.6

28.5

Vegetable

1 tsp chopped garlic

4

0.1

0.2

0.9

Vegetable

1 tbs green onion

4

0.1

0.1

1

Vegetable

1 small (1.8 oz) grated carrot

21

0.1

0.5

4.8

Vegetable

1 tsp chopped ginger

2

0.1

0.1

0.4

Vegetable

1 cup steamed kale

34

0.5

2.2

6.7

TOTAL

1835

24

152.8

234

DAY 3

Very lean protein

2 scoops whey protein drink

220

1.5

44

1

Fruit

1 medium (4.2 oz) banana

105

0.4

1.3

26.9

Starch

1 medium (2 oz) whole wheat pita

151

1.5

5.6

31.2

Monounsaturated

½ avocado

161

14.8

2

8.5

Vegetable

¼ cup tomato

7

0.1

0.3

1.5

Vegetable

1 oz white onion

10

0

0

2

Very lean protein

6 oz seitan

180

2

36

6

MEAL 3
: Combine these ingredients to create a filling salad.

Vegetable

1 cup spinach

8

1.2

0.8

0.4

Starch

6 oz yam, baked or microwaved

197

0.2

2.5

46.9

Starchy vegetable

½ cup canned canelli beans, drained and rinsed

110

0

8

20

Vegetable

2 oz chopped onion

20

0

0

4

1 tsp soy sauce

4

0.1

0.6

0.3

Very lean protein

4 hard-boiled egg whites

68

0.4

14.4

0.8