You’ve heard it all before. That plant-based, dairy-free lifestyle and eat like a bear diet book is the key to better health and well being. Or at least that’s what they say on Instagram. So you give up your favorite cheese plate and chips and guacamole dip to go on a liquid only diet, right? Wrong! This guide will help you create a healthy full liquid diet plan by providing you with a list of foods that are safe for consumption as well as recipes designed to keep you feeling satisfied. Let’s start with some general guidelines…
1. WHY? Are you new to a full liquid diet?
A liquid full diet may be beneficial for you. In addition to being an excellent way to transition into a plant-based lifestyle, it can also help ease recent digestive issues such as bloating, diarrhea, or constipation. Because of the way milk is digested, dairy products relieve stomach discomfort and produce temporary relief rather than heal chronic issues.
2. WHO? Do you find yourself struggling with nutrition or do you suffer from certain food sensitivities?
A full liquid diet may be exactly what you need to help heal your ailments. Before you jump into a DIY plan, you may want to consult with a doctor or nutritionist to discuss your options. Some people may experience certain side effects from certain foods, for example if you’ve been on an all-vegan diet for a long time and have been experiencing bloating or diarrhea, consuming dairy products may be problematic.
3. HOW?
There are several ways you can create liquid full diets:
* DIY – worksheets complete with pre-portioned food lists, grocery lists and recipes. If you don’t prefer making your own meals or aren’t creative on a budget, this is the route for you.
* Meal Delivery – services that deliver the food you’ll need to function on your diet. If you would rather have others do the work for you, this option is best for you.
* Plant-based diet center – individuals or entire facilities that focus on plant-based lifestyles and health.
Regardless of your method, you will want to pay attention to certain details in your diet plan:
• Calories – always check calories to make sure you are getting enough energy through your diet. If not, consider adding extra foods until it meets your nutrient needs.
• Fluid Intake – aim to drink at least 64 oz. of water daily (1 cup=128 ml).
• Fiber – aim to get at least 20 grams of fiber a day. You can do this by eating lots of fruits and vegetables.
• Protein – aim to get 10% or more of your calories from protein. This will help you feel full for longer.
4. THOSE NASTY SIDE EFFECTS:
You may experience some nauseating side effects from your diet plan such as dizziness, headaches, fatigue, nausea and constipation. These side effects can be mitigated by getting enough hydration and consuming healthy amounts of fiber foods such as apples and green beans (make sure the beans are soft! Hard beans will cause constipation).
5. RECIPES:
We have many great recipes to give you ideas. Here are some of our favorites:
Apple Walnut Salad
Salad ingredients:
– 1/2 cup walnuts, chopped (dry roasted or raw)
– 2 Granny Smith apples, chopped into bite size pieces (dry roast on a pan or toss in your food processor)
– 1 apple, diced small
– 1 bag greens mix ($4 for 12 oz of mix) – I used kale and butter lettuce and radish sprouts.
– 1 package of frozen cauliflower rice, cooked and cooled in fridge
– 1/2 cup of dried cranberries (optional)
Directions:
1. Add walnuts to a pan on medium/low heat for about 2 minutes, or until slightly toasted. Add to a bowl with the other salad ingredients and mix together
2. Add cranberries if you are using them, toss with greens and serve.
Ingredients: – 1 cinnamon stick – 3 cups water – 3 tbsp honey – 1 tsp ginger powder – 3 tbsp fresh lime juice (substitute lemon juice if preferred) – 8 oz soy or almond milk Directions: Add all ingredients except the milk into a saucepan. Bring to a boil and then reduce the heat to medium/low. Simmer for 15-20 minutes, stirring occasionally. Add your milk of choice and stir to incorporate. Serve hot or cold!
You can experiment with different flavors if you are looking for something different such as orange juice/zest or adding cinnamon flavor oil instead of cinnamon stick. Yummy!
