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My Beef with Meat by Rip Esselstyn (2013): What to eat and foods to avoid

My Beef With Meat - book by Rip EsselstynMy Beef with Meat (2013) is a book written to persuade readers to eat a “Plant-Strong” diet without any animal products –

  • Unprocessed, whole foods – whole grains, vegetables, fruits, legumes
  • Vegan – no meat, poultry, eggs, dairy
  • Low fat, no oil

Get a copy of My Beef with Meat for detailed discussions of the reasons to follow a plant-based diet, and recipes

The reasoning behind My Beef with Meat

This book argues that a plant-based, vegan diet is better for you. Points discussed include: plants provide enough protein, iron, and bone-building materials and are good for athletes; humans are designed to be herbivores; eating meat is cruel to animals and bad for the environment; eating plants is thrifty and easy; animal foods are much more contaminated than plants; oil is bad and soy isn’t so bad, and eating plants can help you lose weight.

My Beef with Meat diet plan – food list

Foods to eat in My Beef with Meat

These ingredients are included in recipes in the book:

  • Whole grains
    • Cereals – Ezekiel 4:9 cereal or equivalent Kashi or Grape Nuts), old-fashioned/steel-cut oats, shredded wheat
    • Whole grains – barley, brown rice, farro, quinoa
    • Cracked grains – grits, polenta
    • Breads – corn tortillas, pumpernickel bread, rye bread, whole wheat bread, whole wheat bread crumbs, whole wheat panko, whole wheat rolls, whole wheat tortilla
    • Whole grain flours – buckwheat flour, oat flour, whole wheat flour, whole wheat pastry flour, white whole wheat flour
    • Pasta and noodles – brown rice noodles, buckwheat noodles, soba noodles, whole wheat noodles, whole wheat pasta, whole wheat lasagna noodles
    • Wheat gluten / seitan
    • Sourdough bread
  • Vegetables
    • Artichokes, arugula, asparagus, avocados, bean sprouts, beets, beet greens, bell peppers, bok choy, broccoli, brussels sprouts, butternut squash, carrots, celery, collard greens, corn, cucumber, daikon radish, eggplant, jicama, kale, lettuce (all types including romaine), mâche, mustard greens, napa cabbage, onions, peas, peppers (all types), potatoes, scallions, shallots, snow peas, spinach, sweet potatoes, swiss chard, tomatoes, yellow squash, zucchini
    • Dried vegetables – Sun-dried tomatoes
    • Mushrooms – portobello, shiitake, dried mushrooms, etc.
    • Aromatics – garlic, ginger, pickled ginger, green chilies
    • Herbs – basil, cilantro, marjoram, mint, oregano, rosemary, sage, thyme
    • Fermented vegetables – Sauerkraut
    • Sea vegetables – nori sheets, kelp flakes
  • Fruits
    • Apples, bananas, blackberries, blueberries, cranberries, figs, grapes, lemons, limes, mandarin orange, mango, oranges, pineapple, raspberries, strawberries, watermelon
    • Dried cranberries, dried cherries, currants, dates, raisins
    • Unsweetened applesauce, pure pumpkin puree
  • Legumes
    • Beans – black beans, cannellini, kidney beans, pinto beans
    • Fat-free vegetarian refried beans
    • Black-eye peas
    • Lentils, red lentils, split peas
    • Chickpeas/garbanzo beans, hummus
    • Unprocessed soy – e.g. tofu (silken tofu, firm tofu, extra-firm tofu, etc.), miso, tempeh, edamame
  • Salt-free spices
    • Black pepper, cardamom, cayenne pepper, chili powder, chipotle pepper, chipotle powder, cinnamon, cloves, crushed red pepper flakes, cumin, curry powder, garam masala, garlic salt, ginger, nutmeg, onion powder, paprika, smoked paprika, turmeric
    • Cajun seasoning, Italian seasoning, Mrs. Dash Garlic & Herb seasoning blend and other similar spice blends, Southwest seasoning, taco seasoning, pumpkin pie spice
  • Nuts and seeds
    • Unsalted
    • Almonds, raw cashews, peanuts, pecans, pistachios, walnuts
    • Chia seeds, flaxseed, sesame seeds, sunflower seeds
    • Natural nut butters and seed butters, tahini
  • Beverages
    • Almond milk, hazelnut milk, oat milk, soy milk, other unsweetened non-dairy milks
  • Sweeteners
    • Pure maple syrup
  • Condiments and pantry
    • Barbecue sauce, Bragg liquid aminos, hot sauce, ketchup, liquid smoke, marinara sauce, prepared mustard, pickle relish, salsa, low-sodium tamari sauce, teriyaki sauce, tomato paste, no-salt-added vegetable broth, vinegar (all types including apple cider, balsamic, brown rice, champagne, red wine, rice wine), wasabi powder
    • Baking powder, baking soda, gluten-free flour mix, corn flake crumbs
    • Nutritional yeast (in many recipes)
    • Jelly (no sugar added, fruit only), coconut extract, vanilla extract
    • Non-dairy chocolate, non-dairy chocolate chips

Foods to avoid or limit with My Beef with Meat

  • Avoid animal products
    • Meat, poultry, fish, seafood
    • Eggs
    • Milk, and milk products including cheese, butter, cream, yogurt, etc.
  • Avoid oils
    • Avoid vegetable oil, olive oil, coconut oil, etc.
    • All oils, even if they’re organic, cold-pressed, unprocessed, bottled in jars, and stored away from heat and light, are damaging
  • Avoid processed and refined carbohydrates
    • Soda pop, donuts, candy bars
    • White pasta, white rice, white bread
    • Fried chips
    • Fruit juice – eat fruit instead (although orange juice and apple juice are included in some of the recipes)
    • There aren’t any clear guidelines on sugars, but maple syrup is the only sugar mentioned in the recipes and you’re supposed to avoid refined carbohydrates, so presumably sugar is out
  • Avoid processed soy
    • E.g. soy burgers, soy smoothies/shakes, soy energy bars, soy cereal, etc.
  • Limit salt
  • If an item you’re considering doesn’t fit into one of these categories – whole grains, vegetables, fruits, legumes, and salt-free spices – there’s a good chance you don’t need it
  • Avoid specialty products – get the bulk of your nutrition from basic ingredients and whole, plant-strong foods

Health benefits claimed in My Beef with Meat

The diet in this book claims to reduce the risks for: diabetes, heart disease, low sex drive, overweight/obesity stroke

As always, this is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. Consult your doctor before starting a new diet. This page describes what the authors of the diet recommend – Chewfo is describing the diet only, not endorsing it.

Get a copy of My Beef with Meat for detailed discussions of the reasons to follow a plant-based diet, and recipes
Buy now from Amazon
You can also see more information at www.mybeefwithmeat.com, http://engine2.com, www.facebook.com/Engine2Diet, http://pinterest.com/engine2diet, http://twitter.com/engine2diet, and http://instagram.com/engine2diet.

How has this diet helped you? Please add a comment below.

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