How to Begin a Whole Food Plant-Based Diet?

This is an excerpt from The Engine 2 Seven-Day Rescue Diet by Rip Esselstyn.

Thinking of trying whole food, plant-based eating plan? We invite you to take a seven-day, all-in test drive to quickly experience the radical benefits of eating strong foods. The body has a remarkable ability to heal when given the proper nutrition. You won’t believe how good you’ll feel in just a few days.

Transitioning from the Standard American Diet to a PLANTSTRONG lifestyle is an absolute game-changer full of abundance and life-giving nutrients. Oh, and it’s also so simple and ridiculously delicious.

Contrary to what you may think, adopting a PLANTSTRONG lifestyle requires a minimum amount of time and expense, but we promise, it will deliver maximum health benefits in as little as seven days!

Quite simply, you are learning how to Eat Strong Food™.

Let’s start the adventure.

Here’s What You’ll be Consuming:

  • Veggies and Plenty of Green Leafy Vegetables
  • Potatoes – Yukon Gold, Sweet Potatoes, Russet – all are welcome here!
  • Legumes – Bring on the Beans, Peas and Lentils
  • Fruit – As Much as You Like!
  • In-Tact Whole Grains – Quinoa, Brown Rice, Amaranth, Barley, Millet, etc.
  • Whole Grains – Breads, Pasta, Crackers (just make sure they are whole grain and oil free!)
  • Flavor Sparks – Mustards, Spices, Hot Sauce, BBQ

Here’s What We’re Saying Good-Bye To:

All Animal Products, including:

  • Chicken
  • Meat
  • Fish
  • Eggs
  • All Dairy, including Yogurt
  • Cheese
  • Milk
  • All Oils, including:
  • Olive Oil
  • Coconut Oil
  • Flax, Grapeseed, Canola Oil, and More.

I know it sounds extraordinary. And it is! But in just seven days, you’ll start to drastically drive down your cholesterol, you’ll regulate your blood pressure and stabilize your blood sugar.

These results ARE typical!

Cholesterol——————– -26mg/dl

LDL Cholesterol————- -25mg/dl

Triglycerides—————— -24.6mg/dl

Blood Pressure—————- -10/5 mmHg

Weight————————– -3.0 lbs


I want you to experience the same joyful results of our retreat participants. I want you to go just seven days without eating any animal protein, animal flesh, or animal by-products. You won’t be eating any processed and refined carbohydrates, either. No trashy calories that are a nutritional black hole. You also won’t be eating a lot of calorie-rich, high-fat, foods like avocados, nuts, and processed oils. You’ll just be eating the best and strongest foods in the world and getting the biggest bang for your calorie buck.

Here’s what I promise you: not only will you feel better than you have in years, you’ll lose weight, your total cholesterol level will be much more attractive, your LDL cholesterol will be much less lethal, your triglycerides will be on the downslide, your energy will be on the upswing, and your poops will be easy and on schedule.

You’ll be on a path to a life free of medications.

Statins, blood pressure medications, and diabetic drugs address the symptoms of these diseases, but they do nothing to address the underlying causation: the food.


Just as the slew of chronic Western diseases are the manifestations of our unhealthy food choices day after day, week after week, and year after year, you will see the opposite when you make healthy food choices each day. And after you’ve strung together just seven of these days, your body starts to rapidly detox and remove unwanted cholesterol, inflammation, body fat, and a bunch of other debris that have accumulated at a molecular and cellular level in your body for decades.

You’ll also discover all kinds of wonderful foods you may never have eaten before—and you’ll find that these foods will fill you up, taste great, and keep your whole body healthy.

But what can you eat? Here’s a quick video on what I eat in a day. But our community is loaded with recipes and resources to help you get started!

Before you start, I absolutely, 100 percent insist you visit the free video library inside our PLANTSTRONG Community or pick up a full copy of my book The Engine 2 Seven-Day Rescue Diet. Both contain the core information that is crucial in helping you understand the ins and outs of the program and how it will work for you.

Ready to give it a whirl for seven days to see what rapid improvements you can make? Join our PLANTSTRONG Community with thousands of the friendliest, kale-loving people on earth!

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Eat Strong Foods