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The Engine 2 Diet Recipes

The Engine 2 Diet Recipes

The Engine 2 Diet Recipes

What types of meals should you eat on The Engine 2 Diet?


Lots of fruit, vegetables, and whole grains. you do not need to follow Rip Esselstyn's recipes intrinsically, goodbye as you stick with the principles of a low-fat, vegan diet.



But if you are doing take a recipe page from his book, you'll become conversant in Rip's Big Bowl, a hearty breakfast brimming with mixed cereals topped with fruits and nuts; many Tex-Mex; and vegan versions of popular American staples. Say hello to veggie burgers, tofu steaks, three-bean chili, and cheese-less pizza.



Meal Plan

Here's a typical day of meals on the Engine 2 Diet.

Breakfast

Rip's Big Bowl:

- 1/4 cup raw, old-fashioned oats
- 1/4 cup Grape-Nuts or Ezekiel brand equivalent
- 1/4 cup bite-size shredded wheat
- 1/4 cup Uncle Sam cereal
- 1 tablespoon ground flaxseed meal
- 2 tablespoons raisins
- 2 tablespoons walnuts
- 1 banana
- 1 kiwi
- 1 grapefruit
- 3/4 cup milk substitute of choice

Lunch

Rip’s Sweet Potato Bowl:

- 1 large, cooked sweet potato, skin removed and dig cubes
- 2 mangoes, peeled, seeded and dig cubes
- 1 red bell pepper, seeded and chopped
- 1 can low sodium or no salt added black beans, rinsed and drained
- 1 avocado, peeled and chopped
- 1 cup chopped cilantro
- Juice of 1 lime
- Balsamic vinegar to taste

Servings: 2


Dinner

Chili Cheese Fries

For the Oven-Roasted Fries:

- 6 large baking potatoes (Russet or Sweet, washed and sliced into fries)
- 2 tablespoons salt-free Cajun seasoning

For the Chili:

- 1/3 cup dry lentils, rinsed (Brown or green will work here)
- 1/4 cup dry bulgur 
- 2 cups of water
- 1 15-ounce can no salt added black beans, drained and rinsed
- 1/2 15-ounce can no salt added fire-roasted diced tomatoes
- 1 tablespoon cumin
- 1 tablespoon flavorer 
- 2 teaspoons smoked paprika
- 1 tablespoon Bragg liquid aminos

For the Cheeze Sauce

- 2 Russet potatoes, washed, baked and peeled
- 2 large carrots, steamed
- 2/3 cup nutritional yeast
- 1/3 to 2/3 cup unsweetened almond milk
- 2 teaspoons Bragg liquid aminos
- 2 teaspoons cumin
- 1/2 teaspoon cayenne pepper
- Juice of 1/2 lemon

Dessert

Blueberry Dumpster Fire Cobbler:

- 1/6 cup whole-wheat pastry flour
- Nearly 1/2 teaspoon leaven 
- 1/4 tablespoon vanilla 
- 1/6 cup milk substitute
- 3/4 tablespoon agave nectar or syrup 
- 1/2 cup blueberries






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