Are you feeling overwhelmed about where to start with a plant-based diet? I remember when I first transitioned, it seemed like such a big task. But the truth is, it can be simple and incredibly rewarding. Welcome to Day 16 of our 'Proven Cancer Strategies Revealed: 90 Days to Cancer Resilience' series! Today, we’re diving into the basics of plant-based meal planning.

The Importance of Going All-In To heal your body from the damage of the "Standard American Diet" (SAD) or "Western diet", you need to nutrify your body. Think of your body like a bank account: processed foods have been making constant withdrawals, depleting your nutrient reserves. Now it's time to make some serious deposits by feeding it nutrient-rich foods to rebuild and restore your health. It's not forever, but it's essential to give your body a chance to heal. Even if you're focused on prevention, unless you've already been eating a pristine diet, some healing time is crucial. Remember, cancer can develop long before we know it exists.

Keep It Simple: Routine and Consistent Simplicity is key. A successful plant-based meal plan follows a routine that makes your life easier and healthier. We'll focus on a meal plan that repeats the same structure every day to keep things manageable.

Example Meal Structure:

• Breakfast: Oatmeal and fruit, overnight oats, a green smoothie or chia pudding.
• Lunch and Dinner: Soup, a big salad with roasted veggies, a whole grain, beans or lentils (if not in the soup), a baked potato, and a luscious dressing to top it all off.
• Snacks: Fresh fruits, nuts, and seeds. Or try a green smoothie here!

Meal Prepping: The Secret to Success Meal prepping is your best friend when it comes to sticking with a plant-based diet. By setting aside time to prepare your meals, you eliminate the stress of daily cooking and ensure you always have healthy options ready.

Meal Prepping Tips:

• Plan Ahead: Decide on your meals for the week and make a shopping list.
• Batch Cook: Prepare large quantities of grains, beans, roasted veggies, and potatoes.
• Store Properly: Use glass containers like mason jars to keep your meals fresh. This time of year, with canning season coming up, is a great time to pick some up. The pint (500 ml) and quart (1 L) sizes are the most used, and the 3 cup (750 ml) size is great for dressings.
• Prep Snacks and Garnishes: Wash and cut fruits and veggies for easy snacking and to add to your big salad.
• Make Dressings Ahead: Prepare 3-4 different dressings for variety throughout the week.
• Time Tips: Use pre-washed salad mixes and pre-cut veggies from the store to save time. I use a spring mix often and buy shredded carrots (because it's finicky).
• Tools: Have a good sharp chef's knife for cutting veggies and a good paring knife for fine work like peeling and removing blemishes.

Today's Simple Change Today's simple change is to set aside time this weekend for meal prepping. Plan your meals, make your shopping list, and get ready to batch cook. You'll be amazed at how much easier your week will be when your meals are prepped and ready.

Join me in the journey to better health. For more tips and detailed meal plans, watch the full video on my YouTube channel. Don’t forget to subscribe and click the notification bell so you never miss a video!

Conclusion Going all-in with a plant-based diet can be a transformative step towards better health and resilience. Share your favorite meal prep tips and recipes in the comments. Let's inspire each other to make healthy choices! See you tomorrow for Day 17, where we'll dive into quick and easy breakfast recipes.