Marco Borges is an exercise physiologist, New York Times Best-selling author, and the founder of 22 Days Nutrition. Steve Harvey first heard of Marco’s plant-based diet “The Greenprint” from a friend, which helped her lose 25 pounds. Then Steve Harvey tried it for himself and lost 15 pounds!
Marco says that "a plant-based diet is important for your health. Obesity is huge, and this is the only diet will prevent heart disease. Fat will melt off your body, transform your health. It’s not a “diet,” it’s a lifestyle change. I make it very easy for everyone to try. I have 3 tiers. If you just start by one meal a day being planet based, then you will be on your way to better health, and weight loss."
Here are the basic tiers:
1. The Gradual Shift
- Where you start with just breakfast being your plant-based meal for 11 days.
2. The Ramp Up
- Two meals plant-based for 11 days and you start to eliminate all animal products like dairy, eggs, butter.
3. The Full-On
- Where you’re eating all plant-based meals with no animal products.
You don’t have to start all at once, you’re building habits and lifestyle changes. The biggest reason diets don’t work for people is because you do them for a little while and then you see results and then can’t maintain and go right back to do doing what you were doing.
To learn more about Marco's plant-based diet "The Greenprint", visit: marcoborges.com
CHECK OUT TWO RECIPES BELOW FROM "THE GREENPRINT" BY MARCO BORGES
ALMOND BUTTER AND BLUEBERRY SWEET POTATO TOAST
Prep: 10 minutes | Cook: 20 minutes | Total: 30 minutes | Serves: 2
This is a craveable, nutrient-dense breakfast. Sweet potatoes contain vitamins B6, C, and D and are full of potassium, magnesium, and carotenoids (which boost immunity to disease and help ward off cancer). This powerhouse meal hits an even higher nutritional level when topped with blueberries and almond butter.
1 sweet potato, cut into 1⁄4-inch-thick slices 1⁄4 cup almond butter
1⁄2 cup blueberries
Preheat the oven to 350oF.
Arrange the sweet potato slices on a baking sheet. Bake until the slices are tender, about 20 minutes. (You can also cook these in a toaster, but you may need to run the toaster on high for three or four cycles.)
Serve warm, topped with the almond butter and blueberries. Store any leftover sweet potato slices, without toppings, in an airtight container in the refrigerator for up to 1 week. Reheat in the toaster or toaster oven and top as directed.
CASHEW CHEESE PASTA
Prep: 5 minutes | Cook: 10 minutes | Total: 15 minutes | Serves: 2
A simple combination of cashews, lime, and nutritional yeast makes this a healthy protein-packed meal. The cashew pieces in the sauce give the pasta a nice chunky consistency, while the fresh parsley balances and brightens the flavor.
1⁄2 cup raw cashews
2 cups uncooked gluten-free pasta 1⁄4 cup nutritional yeast
Juice of 1 lime
Pinch of garlic powder
1⁄4 teaspoon sea salt
Fresh parsley, for garnish (optional)
Put the cashews in a small bowl, add warm or hot filtered water to cover, and set aside to soak for about 5 minutes. (For a smoother consistency, soak the cashews overnight in filtered water.)
Bring a large pot of water to a boil. Add the pasta and cook according to the package instructions.
Meanwhile, drain the cashews and transfer them to a high-speed blender or food processor. Add the nutritional yeast, lime juice, garlic powder, salt, and 1⁄2 cup water and blend until smooth.
Drain the pasta and return it to the pot. Add the cashew sauce and toss to coat the pasta.
Garnish with parsley, if desired and serve.