How To Transition To a Plant-Based Diet In 22 Days, According To Beyonce & Jay-Z's Nutrition Coach

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Whether you're strongly considering making the switch to a plant-based diet or you're simply interested in learning more about your vegan options, Marco Borges is your guy.

The author of The Greenprint is also a celebrity trainer and a nutrition coach to the stars. In fact, he is the founder of a plant-based meal planner called "22 Days Nutrition" — and his partners happen to be none other than Beyoncé and Jay-Z.

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With Marco's help, Rach recently challenged foodie YouTuber Daym Drops to try a plant-based diet for 5 days. Marco and Daym stopped by the show to chat about how it went, and Marco shared some of his tips for transitioning to a plant-based diet — including simple swaps you can make using just a few ingredients.

By breaking it up into three tiers, Marco explains how you can slowly transition to an entirely plant-based diet in 22 days — if that's what you want. It's all about creating a diet that works for you, so you could stop after tier one or two, or go all the way to tier three.

3 Tiers For Plant-Based Diet
Rachael Ray Show

Tier 1: The Gradual Shift

Eat 1 plant-based meal a day for 11 days.

It's that simple, according to Marco. Try to eat one plant-based meal a day for 11 days, and then see how you feel.

Marco says you might lose some weight, but that's not even the half of it!

"You're going to feel more energy, you're going to sleep better, you're going to have better bowel movement," he explains. "[Eating a plant-based diet can help] reduce our risk for many of the diseases that we're suffering from today."

Tier 2: The Ramp-Up

Eat 2 plant-based meals a day for 11 days.

"Remember, there's no right or wrong way to do this," Marco continues. "The more we lean towards plants, the better we're going to feel."

Tier 3: The Full-On

100% plant-based lifestyle.

If this is your goal, then great! And if not, one or two plant-based meals a day will still have you looking and feeling better in the long-run.

Now, if you want to start small, Marco is sharing some quick and easy food swaps you can implement in your own kitchen. (Baby steps, right?)

No. 1 Avocado Or Coconut Oil INSTEAD OF Butter

"We can replace butter, which is full of cholesterol, with sliced avocado — we can make avocado spread," Marco says. "If you're baking, swap out butter for coconut oil, a plant-based fat with zero cholesterol."

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No. 2 Coconut Milk INSTEAD OF Whipped Cream

Instead of eating full-fat whipped cream, Marco says you can use coconut milk. Here's how:

  • Chill a can of coconut milk in the fridge overnight.
  • Scoop the hardened cream off the top and into a mixing bowl, leaving any clear liquid behind.
  • Whisk until it holds soft peaks.
  • Enjoy on fresh fruit, like strawberries!

So easy, and so delicious.

No. 3 Water INSTEAD OF Sugary Drinks

Replacing soda and other sugary drinks with water is an easy way to cut out unnecessary calories in your diet, Marco says. And you don't just have to drink your water — you can also eat fruits and vegetables that contain mostly water to help you feel fuller and keep you hydrated.

Strawberries, eggplant, squash and cantaloupe are 90-99% water, according to Marco, while avocados, bananas and even baked potatoes are 70-79% water. Who knew?!

Always consult with your doctor before making changes to your diet.

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