Plant-based diets have been shown as one option to improve overall health. While some studies have shown that plant-based diets may have associations with certain health benefits, there have been no definitive causal links associated.
Smith outlines the following benefits of plant-based eating:
- Lower your cholesterol and blood pressure
- Reduce risk for heart disease, cancer, stroke and diabetes
- Help with weight loss
- Increase energy
- Boost your mood
![\"PHOTO:](\"http://a.abcnews.com/images/GMA/veggies-grains-beans3-01-sh-iwb-220405_1649158812485_hpMain_4x3t_384.jpg\")
Joshua Resnick/Shutterstock
PHOTO: A bowl of mixed vegetables, greens, fruits and grains is pictured in a stock image.
While animal products can serve as a great source of protein, Smith says that people can still get those nutrients in a plant-based diet by eating more beans. This can include black, kidney, white, lima, chickpeas, edamame and more.
Smith's book also seeks to help people looking to lose weight by sharing a four-week plant-based plan. Each day the book details how to flip ones diet from 70% meat to 30% meat and 70% plants, which he said leads to natural and pain-free weight loss to keep people full and satisfied.
While the \"Plant Power\" plan is not specifically geared to be a weight-loss plan, medical experts believe if a reader follows it closely and pay attention to portion sizes, there's a chance someone could lose weight.
![\"PHOTO:](\"http://a.abcnews.com/images/GMA/veggies-grains-beans2-01-sh-iwb-220405_1649158812482_hpMain_4x3t_384.jpg\")
Tatjana Baibakova/Shutterstock
PHOTO: A bowl of mixed grilled vegetables, greens and grains is pictured in a stock image.
Check out an example of the weekly meal transformation to lessen meat intake below.
Week 1 Meal Plan
Meal 1 and snack 1
2 waffles with 2 slices turkey or pork bacon and 1 tablespoon 100 percent maple syrup
2 cups air-popped popcorn
Meal 2 and snack 2
6-ounce piece of salmon with half cup rice and 1 serving of vegetables
1/2 cup roasted chickpeas
Meal 3 and snack 3
1 1/2 cups cooked whole-grain spaghetti and 3 beef or turkey meatballs the size of a golf ball in marinara sauce
1 medium red bell pepper, sliced, with 1/4 cup guacamole
Week 4 Meal Plan
Meal 1 and snack 1
1½ cups whole-grain cereal with berries and 1 cup oat, soy, or almond milk
Hot quesadilla: Spray 1 side of a corn tortilla with cooking spray, then place in a skillet over medium heat. Top with 1/4 cup Mexican cheese blend, fold in half, and cook for a couple of minutes on each side until the cheese melts and the tortilla is slightly crisp. Serve with 2 tablespoons pico de gallo or salsa if desired.
Meal 2 and snack 2
Large salad (all or any of the following: 1/2 cup beans, 3 cups lettuce or other greens, 5 olives, 3 tablespoons shredded cheese, 5 cherry tomatoes, 2 tablespoons nuts, sliced cucumbers) with 2 tablespoons low-fat or fat-free vinaigrette-type dressing
Small baked potato topped with salsa.
Meal 3 and snack 3
6-ounce steak with 2 servings of vegetables
1 1/2 cups vegan chili topped with avocado slices
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