The 2+1 Diet
The easiest diet ever - no calorie counting! Simply eat 2 plant foods for every 1 animal food and ensure you keep to a healthy portion size and you could lose up to 10lb in two weeks!
It's based on scientific research
A plant-based diet is the easy way to give your health a boost, lose weight and feel great. Based on extensive nutrition research, the 2+1 diet is all about shifting the balance and putting plant-based foods first. It's not about giving up meat, fish and dairy products - it's about making plants the power player. You'll eat...
- More super-nutritious vegetables and wholegrains.
- Less sugar, salt and fat.
It's this simple shift towards more plant foods that's the key to reducing the calories you eat. And here's the best bit... You'll be eating more food for less calories.so you'll never be hungry while you lose weight.
There are real health benefits
The 2+1 diet is all about shifting away from foods usually calorie loaded, such as meat, dairy foods and other animal foods, replacing them with less-calorific plant foods like veggies, grains, pulses and nuts. Plant foods have the added bonus of being packed with super-nutrients such as fibre to keep you feeling full and to help manage your digestion. Plant foods are also the best way to get all the antioxidants, vitamins and minerals you need to boost your immune system.
It's so easy! Put plant foods first, filling up at least two-thirds of your plate with them. Smaller portions of fish, lean meats, eggs or dairy should make up no more than one-third of your plate - and stick to a maximum of 80g meat per portion. This means you'll naturally be eating healthier portion sizes.
Click through for our 2+1 recipe ideas...
Try our 14-day plan
To get the most from your 2+1 diet, we'd recommend you follow a 14-day plan using the meal and snack ideas we've provided in w&h February issue. This will really help you get into the swing of plant-based eating. If you're following the plan, keeping active and watching your alcohol intake, you could lose up to 10Ib over the next two weeks - and don't forget, you won't be hungry because plant foods are more filling. In fact, you'll actually be eating more food for fewer calories. If you want to have the same breakfast every day that's fine, but try to vary your lunches and evening meals. There's no need to get in a rut or get bored on the 2+1 diet because there's so much to choose from. After the two weeks, you'll be a dab hand at plant-powering your meals. You'll be confident about making healthy, plant-based swaps, and serving up a plate with two-thirds veggies will be second nature. You can just keep going if you've still got more weight to lose because the 2+1 diet is so healthy. If you've reached your goal weight then you can still follow the 2+1 principles but not be quite so strict - if you want to treat yourself to a naughty dessert, a biscuit or even a takeaway, that's fine as long as you stick to the 2+1 ratio most of the time. Get started with these delcious 2+1 recipe ideas today and download the new issue of w&h for diet-friendly breakfasts and snacks, plus your 2+1 diet meal planner...
Anchovy and Kale 'Caesar' Salad with Avocado
Perfect for lunch, whether you're packing it for work or making it quickly at home... A healthier take on the classic, this anchovy and kale 'caesar' salad with avocado is ready in 10 minutes.
Freekeh Pilaf with Beetroot, Goats' Cheese and Nuts
You could make enough for two lunches, as this freekeh pilaf with beetroot, goats' cheese and nuts will keep in the fridge. Tip: Measure any salad dressing - don't free-pour, and stick to 3tsp dressing per serving.
Pork and Beans Casserole
It's so easy to add more plant foods to your repertoire of regular 'meaty' dishes, or try some of our brand new recipes, like our 2+1 one-pot pork and beans casserole. Adding extra veg to meaty dishes like this makes so much sense, which is why we've paired it with celeriac and apple slaw.
'Half and Half' Cottage Pie with Root Veg Mash
So delicious you won't miss having less meat! Find the recipe here. Tip: Wherever you can, add a side salad to a meal.
This Indian Chana Dahl recipe is the perfect accompaniment to our meaty monkfish curry, which you can find the recipe for in w&h February.
Carrot, Butternut Squash and Coriander Soup
This carrot and butternut squash soup makes a great 2+1 lunch recipe.
Spicy Mexican Bean Burgers
Try these spicy Mexican bean burgers with sweet potato wedges and salad for a healthy and filling dinner.
Lentil 'Risotto' with Asparagus
Fake a risotto with lentils instead of rice in this lentil risotto that makes a healthy, vegetable-packed dinner.
Serve ratatouille with canned mixed beans and 75g crusty bread for a comforting dinner. Trying to eat healthier? Take a look at our healthy recipe collection.
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