Index

NOTE:
Page references in italics refer to photos.

A

Addiction

brain activated by, 7

to drugs, 79

to sugar, 9, 10

Adiposity Set Point, 6061

African Bean Stew, 214

Alcohol

about, 3942

sugar in, 42

All about Oats, 74, 75

Animal-based proteins, portion sizes, 3031. See also Omnivore’s weekly meal plan

Anterior cingulate cortex, 4

Apples

Beans, Sweet Potatoes, and Apples, Oh My!, 87

Chicken and Apple Slaw, 190, 191

Apps, as food journals, 44

Artificial sweeteners, 1213

Asparagus, Roasted, with Kumquats and Almonds, 122, 123

Automaticity, for Bright Line Eating, 1517

Autophagy (cellular healing), 15

Avocados

freezing, 113

Guacamole Sauce, 238, 239

B

Bacon, 29

Balsamic Vinaigrette, 231

Banana Rice Bake, 98, 99

Basic Roasted Vegetables for All Seasons, 116, 117

Basil-Lemon Dressing, 244, 245

Bathroom scale, 44

Beans. See also Soy

African Bean Stew, 214

Beans, Sweet Potatoes, and Apples, Oh My!, 87

Charred Green Beans, 119

Chipotle Vegan Sausage and White Bean Stew, 218

Falafel with Yogurt Sauce, 73

Fresh Corn and Black Bean Salad, 183

green beans, storing, 112

Hummus Dressing, 234, 235

lentils for protein, 2930

Mediterranean Chopped Salad, 184, 185

Pressure-Cooked Beans, 142, 143

for protein, 2930

Quinoa and Chickpea Salad, 172, 173

Slow-Cooker Southern-Style Green Beans, 124

Steamed Kale and Lentil Bowl, 212

Texas Caviar, 194, 195

Very Veggie Chili, 224, 225

White Bean and Pumpkin Soup, 220, 221

Beef Skillet, Mexican Zucchini, 204, 205

Beets

Garlic Roasted Beets, 127

Pickled Beets, 125, 126

Pickled Beets and Cucumbers, 128, 129

Behavior, changing, 1617

Berries

Cottage Cheese, Cereal, and Berries, 78, 79

Herbed Blueberries with Goat Cheese, 153

Beverages

about, 3942

caffeine in, 4041

herbal teas, 39, 40

Blood tests, 42

BLTs (bites, licks, tastes), avoiding, 45

BMI, weight loss maintenance and, x

Bottled salad dressings, 3637

Brain

anterior cingulate cortex and willpower, 4

dopamine, 7, 60

downregulation and, 711

nucleus accumbens, 7

weight and expectation of, 61

Bright Breakfasts, 71103

about, xiiixiv, 7172

All about Oats, 74, 75

Banana Rice Bake, 98, 99

Beans, Sweet Potatoes, and Apples, Oh My!, 87

Breakfast Parfait, 82

Breakfast Quinoa, 83

Cheese and Rice Omelet, 90, 91

Chia Pudding, 84, 85

Cottage Cheese, Cereal, and Berries, 78, 79

Falafel with Yogurt Sauce, 73

food plan overview for, 26

Grab-and-Go PB&J, 86

grains for, 27

Oatmeal Rounds, 100, 101

Rice Cake and Nut Butter, 80, 81

Ricotta Oats in a Jar, 88, 89

Spanish Eggs, 94, 95

Sunday Breakfast Rustic Patties, 92, 93

Sweet Potato Breakfast, 76, 77

Sweet Potato Fruit Bake, 96, 97

Bright Line Eating, 321, 5967. See also Cold Bowls (Likely Lunch); Dressings, Sauces, and Salsas; Food plan (“plan”); Omnivore’s weekly meal plan; Perfect Plates; Tips, tricks, and techniques; Warm Bowls (Dinner Domain); Wholefood plant-based weekly meal plan

Adiposity Set Point and, 6061

automaticity for, 1517

“before” pictures, 43

BLE Boot Camps, xiixiii, 1719, 63

Brain’s role and, 4, 711

Bright Lifers, overview, xiii

Bright Lines, adhering to, 36

Bright Lines, defined, 1215

commitment to, 324

curiosity and experimenting for, 323

eliminating sugar and flour with, 1114

Food Freedom Quiz, xixii

Four S’s of, 4850

as identity, 51

insatiable hunger and, 5

inspiration for, 321322

invitation to, 19

leptin and, 6

as no-exercise plan, 1719

overpowering cravings with, 67

overview, ixxix

reducing stress for, 17

simple food for, 6165

solving a “food problem” vs., 5960

support community for, 4647

surrendering to, 65

Susceptibility Scale, xii, 13

willpower and, 35, 1517

Broccoli

Broccoli Slaw and Roasted Corn Salad, 180, 181

“Cream” of Broccoli Soup, 216, 217

storing, 113

Brussels sprouts, storing, 113

“Bunny slippers,” for stress reduction, 17

C

Cabbage Stir-Fry, Hamburger and, 206, 207

Caffeine, 4041

Caprese Salad, 167

Carol, Julia, 109, 111, 254, 261, 265, 272

Carrots

Moroccan Carrot Bowl, 192, 193

storing, 112

Cauliflower

Cauliflower Fried Rice, 200, 201

Mexican Cauliflower Rice, 132, 133

storing, 113

Celery, storing, 112

Cellular healing (autophagy), 15

Cereal. See also Grains

about, 27

Cottage Cheese, Cereal, and Berries, 78, 79

Champion, Kimberly, 259, 269

Charred Green Beans, 119

Checklist, for next day (Nightly Checklist), 45, 50

Cheeses

Caprese Salad, 167

Cheese and Rice Omelet, 90, 91

Cottage Cheese, Cereal, and Berries, 78, 79

Eggplant Parmesan, 160, 161

Herbed Blueberries with Goat Cheese, 153

Nondairy Parmesan Cheese, 230

plant-based, 30

Ricotta Oats in a Jar, 88, 89

Chia Pudding, 84, 85

Chicken

Chicken and Apple Slaw, 190, 191

Chicken and Vegetable Soup, 222, 223

Chicken Bruschetta, 158, 159

Chicken Fajita Bowl, 188189, 189

Quick and Juicy Chicken Breasts, 144, 145

Thai Nam Sod Salad, 182

Chickpeas. See Beans

Chili, Very Veggie, 224, 225

Chipotle Vegan Sausage and White Bean Stew, 218

Cinnamon Winter Squash, 120, 121

Citrus-Cilantro Shrimp, 148, 149

Cocaine, 9

Coconut Curry Stir Fry, 210, 211

Coffee, 4041

Coit, Charlotte, 262

Cold Bowls (Likely Lunch), 165197

about, xiiixiv, 165166

Broccoli Slaw and Roasted Corn Salad, 180, 181

Caprese Salad, 167

Chicken and Apple Slaw, 190, 191

Chicken Fajita Bowl, 188189, 189

Crunchy Nut Butter Coleslaw, 178, 179

Curried Tuna Salad, 174, 175

Fresh Corn and Black Bean Salad, 183

Grilled Shrimp with Arugula, Tomato, and Corn, 176, 177

Mediterranean Chopped Salad, 184, 185

Moroccan Carrot Bowl, 192, 193

Quinoa and Chickpea Salad, 172, 173

Simple Egg Salad, 170, 171

Simple Tuna Salad, 168, 169

Sun-Dried Tomato and Kale Salad, 186, 187

Texas Caviar, 194, 195

Thai Nam Sod Salad, 182

Cold Stuffed Pepper, 152

Coleslaw, Crunchy Nut Butter, 178, 179

Committing your food, 4647

Condiments

portion sizes, 38

types of, 3839

Cook, Susan, 108, 268, 273

Corn

Broccoli Slaw and Roasted Corn Salad, 180, 181

Fresh Corn and Black Bean Salad, 183

Grilled Shrimp with Arugula, Tomato, and Corn, 176, 177

Cottage Cheese, Cereal, and Berries, 78, 79

Cravings, overpowering, 67

“Cream” of Broccoli Soup, 216, 217

Creole Sauce, 249

Crunchy Nut Butter Coleslaw, 178, 179

Cucumbers

Caprese Salad, 167

Pickled Beets and Cucumbers, 128, 129

Curried Tuna Salad, 174, 175

D

Dairy-Free Pesto, 246, 247

Day 1, success of, 45

Delicata Squash Rounds, 131

Denkin, Nathan M., 256

Digital food scale

for breakfast grains, 27

buying, 44

importance of, 15

for travel, 268

weighing food after cooking, 29

Dinner, food plan overview for, 26. See also Warm Bowls (Dinner Domain)

Doctor, visiting, 42

Doogan, Molly, 108, 255, 318, 319

Doonan, Jennifer, 102, 103

Dopamine, 7, 60

Downregulation, 711

Dressings, Sauces, and Salsas, 229251

about, 229

Balsamic Vinaigrette, 231

Basil-Lemon Dressing, 244, 245

bottled salad dressings, 3637

Creole Sauce, 249

Dairy-Free Pesto, 246, 247

Fresh Salsa with Ginger, 242, 243

Guacamole Sauce, 238, 239

Hummus Dressing, 234, 235

Lemon Tahini Dressing, 232, 233

Miso Tahini Dressing, 237

Nondairy Parmesan Cheese, 230

Peppers and Tomato Sauce, 248

Roasted Red Pepper and Almond Sauce, 240, 241

Southwest-Style Vinaigrette, 236

Yogurt Sauce, 73

E

Edamame, storing, 112

Eggplant Parmesan, 160, 161

Eggs

Cheese and Rice Omelet, 90, 91

Simple Egg Salad, 170, 171

Spanish Eggs, 94, 95

Enchilada Vegetables, Roasted, 130

Ethanol, 42

Exercise, abstaining from, 1719

F

Fajita Bowl, Chicken, 188189, 189

Falafel with Yogurt Sauce, 73

Family, feeding, 261263

Fasting, between dinner and breakfast, 14

Fatigue, Bright Line Eating initial period and, xvii, 17

Fats

about, 3637

portion sizes, 37

Feiwus, Leslee Carr, 107

Fitzsimmons, Denise, 56, 57

Flax oil, 36

Flour

as Bright Line, 12

eliminating, 1114

Food Freedom Quiz, xixii

Food journal

for committing your food, 4647

importance of, 44

Food plan (“plan”), 2357

beverages and alcohol, 3942

breakfast grains, 27

as Bright Line Eating basic guidelines, 2325

condiments, 3839

Day 1 of, 45

fats, 3637

fruit, 32

getting started on, 4244

goal weight with, 51

maintenance grains, 28

maintenance transition with, 5255

proteins, 2831

tools needed for, 4650

vegetables, 3335

for weight loss, 26

Food preparation

avoiding BLTs (bites, licks, tastes), 45

fats for, 3637

tips, tricks, techniques for, 254258

for vegetables, 3334

Food scale. See Digital food scale

Four-week meal plans. See Omnivore’s weekly meal plan; Whole-food plant-based weekly meal plan

Fresh Corn and Black Bean Salad, 183

Fresh Salsa with Ginger, 242, 243

Fruit, portion sizes, 32. See also individual recipes

G

Garlic Roasted Beets, 127

Gaulke, Sue Mack, 108, 110

Ghrelin, 60

Glass food containers, 44

Glucose, 4

Grab-and-Go PB&J, 86

Grains. See also individual recipes

for breakfast, 27

for Maintenance, 28

potatoes, sweet potatoes, yams as, 27, 34

Gratitude journal, 44

Green beans. See also Beans

Charred Green Beans, 119

Slow-Cooker Southern-Style Green Beans, 124

storing, 112

Greens, storing, 112

Grey Sheet (Overeaters Anonymous), 6162

Griffin, Karen, 134, 135

Grilled Salmon and Spinach Salad, 150, 151

Grilled Shrimp with Arugula, Tomato, and Corn, 176, 177

Grossman, Dina, 66, 67, 266, 272

Guacamole Sauce, 238, 239

Guyenet, Stephan J., 61

H

Habits, changing, 1617

Hamburger and Cabbage Stir-Fry, 206, 207

Hashley, Kathy, 264, 270

Herbs

Basil-Lemon Dressing, 244, 245

Citrus-Cilantro Shrimp, 148, 149

Dairy-Free Pesto, 246

herbal teas, 39, 40

Herbed Blueberries with Goat Cheese, 153

storing, 112

Heroin, 910

Hummus Dressing, 234, 235

Hunger

Adiposity Set Point and, 6061

flavor and, 24

as insatiable, 57

Hungry Brain, The (Guyenet), 61

I

Ingredients, reading, 3637

Insulin

fasting and, 14

flour and, 13

leptin and, 6

Italian Spaghetti Squash, 208, 209

J

Jordan, Amelia, 269

Journals

food journal, 44, 4647

gratitude journal, 44

Judkins, Mary, 110

K

Kendle, Kallie, 266

Kitchen, cleaning out, 43

Kumquats and Almonds, Roasted Asparagus with, 122, 123

L

Labels, reading, 3637

Lamb Stew, 219

Laroche, Louanne, 250, 251

Latin Stuffed Peppers, 156, 157

Lee, Irina, 298, 299

Lemons

Basil-Lemon Dressing, 244, 245

in drinking water, 39

freezing, 113

Lemon Tahini Dressing, 232, 233

Lentils. See also Beans

for protein, 2930

Steamed Kale and Lentil Bowl, 212

Leptin, 6, 60

Limes, in drinking water, 39

Lunch, food plan overview for, 26. See also Cold Bowls (Likely Lunch)

Lustig, Robert, 10

M

Maile, Jodi, 106

Maintenance

adding back food for, 5355

BMI and, x

“dance of maintenance,” xiv

finding balance with, 51

grains for, 28

transitioning to, 52

Mariscal, Michele, 258

Marsch, Cindy Rinaman, 20, 21, 271

McDowell, Jodie, 106

McNair, Sondra, 258

Meals, as Bright Line, 12

Meat. See also Omnivore’s weekly meal plan

animal-based proteins, portion sizes, 3031

Lamb Stew, 219

Mexican Zucchini Beef Skillet, 204, 205

Not Your Mom’s Meatloaf, 154, 155

Pressure-Cooker Pulled Pork, 146, 147

processed, 29

Thai Nam Sod Salad, 182

Mediterranean Chopped Salad, 184, 185

Men, portion and adaptation for, xiv. See also Portion sizes

Mexican Cauliflower Rice, 132, 133

Mexican Zucchini Beef Skillet, 204, 205

Meynardie, Betsy, xviii, xix

Milks, non-dairy, 2829

Miso Tahini Dressing, 237

Moroccan Carrot Bowl, 192, 193

Moury, Peggy, 111

Moyer, Ellen, 110

N

Nightly Checklist (checklist for next day), 45, 50

Nondairy Parmesan Cheese, 230

Nonie Evie’s Tomato Soup, 215

Not Your Mom’s Meatloaf, 154, 155

Nucleus accumbens, 7

Nuts and peanuts

Crunchy Nut Butter Coleslaw, 178, 179

Grab-and-Go PB&J, 86

milks from, 2829

Nondairy Parmesan Cheese, 230

Rice Cake and Nut Butter, 80, 81

Roasted Asparagus with Kumquats and Almonds, 122, 123

Roasted Red Pepper and Almond Sauce, 240, 241

as source of protein, 28

soy “nuts,” 29

O

Oats and oatmeal

All about Oats, 74, 75

Breakfast Parfait, 82

oatmeal, cooking, 27

Oatmeal Rounds, 100, 101

Ricotta Oats in a Jar, 88, 89

Olson, Laurie Avenell, 196, 197

Omnivore’s weekly meal plan, 281297

adapting, 279

Autumn, 294297

repeating, 279

Spring, 286289

Summer, 290293

Winter, 282285

Online Support Community (Bright Line Eating), 46

Overeaters Anonymous, 6162

Overweight/obesity, statistics, x

P

Parrott, Lisa, 162, 163

Parsnips, storing, 113

PB&J, Grab-and-Go, 86

Peas, storing, 112

Pecharich, Michelle, 109

Peppers

Chipotle Vegan Sausage and White Bean Stew, 218

Cold Stuffed Pepper, 152

Latin Stuffed Peppers, 156, 157

Peppers and Tomato Sauce, 248

Roasted Red Pepper and Almond Sauce, 240, 241

Perfect Plates, 137163

about, xiiixiv, 137138

Chicken Bruschetta, 158, 159

Citrus-Cilantro Shrimp, 148, 149

Cold Stuffed Pepper, 152

Eggplant Parmesan, 160, 161

Grilled Salmon and Spinach Salad, 150, 151

Herbed Blueberries with Goat Cheese, 153

Latin Stuffed Peppers, 156, 157

Not Your Mom’s Meatloaf, 154, 155

Pressure-Cooked Beans, 142, 143

Pressure-Cooker Pulled Pork, 146, 147

Quick and Juicy Chicken Breasts, 144, 145

Susan’s Tasty Tofu or Tempeh, 140, 141

Phone calls, for support, 46, 63

Pickled Beets, 125, 126

Pickled Beets and Cucumbers, 128, 129

Pizza, flour in, 13

Plant-based proteins

cheeses, 30

types of, 2829

Portion sizes. See also individual recipes

animal-based proteins, 3031

fruit, 32

vegetables, 3335

Potatoes, as “grains,” 34

Power, Lynn, 255

Pressure-Cooked Beans, 142, 143

Pressure-Cooker Pulled Pork, 146, 147

Processed foods

bottled salad dressings, 3637

meats, 29

Proteins. See also Perfect Plates

animal-based, portion size, 3031

choosing types of, 2830

Pudding, Chia, 84, 85

Q

Quantities, as Bright Line, 12

Quick and Juicy Chicken Breasts, 144, 145

Quinoa

Breakfast Quinoa, 83

Quinoa and Chickpea Salad, 172, 173

R

Radishes, storing, 112

Rappleye, Kent, 107

Ratatouille, 202, 203

Recipes. See also individual recipes

men, portion and adaptation for, xiv

trigger level rating in, 63

Reisz, Mary, 273

Restaurants, eating in, 263267

Rice. See also Grains

Banana Rice Bake, 98, 99

Cheese and Rice Omelet, 90, 91

Rice Cake and Nut Butter, 80, 81

Ricotta Oats in a Jar, 88, 89

Rituals, for support, 47

Roasted Asparagus with Kumquats and Almonds, 122, 123

Roasted Cauliflower, 118

Roasted Enchilada Vegetables, 130

Roasted Red Pepper and Almond Sauce, 240, 241

Rowe, Lisa, 263, 273

S

Salad. See also Cold Bowls (Likely Lunch)

bottled salad dressings, 3637

Grilled Salmon and Spinach Salad, 150, 151

as “simple food,” 6365

variety for, 34

Sauces/Salsas. See Dressings, Sauces, and Salsas

Schmitz, Linda, 226, 227

Seafood

Citrus-Cilantro Shrimp, 148, 149

Curried Tuna Salad, 174, 175

Grilled Salmon and Spinach Salad, 150, 151

Grilled Shrimp with Arugula, Tomato, and Corn, 176, 177

Simple Tuna Salad, 168, 169

Seeds

Chia Pudding, 84, 85

sesame (See Tahini)

as source of protein, 28

Seek the lesson, as one of Four S’s, 4850

Self-compassion, as one of Four S’s, 4850

Serving sizes, xv

Shrimp

Citrus-Cilantro Shrimp, 148, 149

Grilled Shrimp with Arugula, Tomato, and Corn, 176, 177

Simple Egg Salad, 170, 171

“Simple food,” 6165

Simple Tuna Salad, 168, 169

Sleep

fasting and, 14

journal writing and, 44

Nightly Checklist (checklist for next day) prior to, 45, 50

Slow-Cooker Southern-Style Green Beans, 124

Smith, Julie Boyd, 255, 260, 265, 267, 271, 272

Social gatherings, eating at, 263267

Social support

importance of, 4647

as one of Four S’s, 4850

relying on, 63

Soups and stews

about, 213

African Bean Stew, 214

Chicken and Vegetable Soup, 222, 223

Chipotle Vegan Sausage and White Bean Stew, 218

“Cream” of Broccoli Soup, 216, 217

Lamb Stew, 219

Nonie Evie’s Tomato Soup, 215

Very Veggie Chili, 224, 225

White Bean and Pumpkin Soup, 220, 221

Southwest-Style Vinaigrette, 236

Southwick, Chris, 267

Soy. See also Tofu

edamame, storing, 112

soy milk, 2829

soy nuts, 29

tempeh, 29

Spaghetti Squash, Italian, 208, 209

Spanish Eggs, 94, 95

Speed, as one of Four S’s, 4850

Squash

Cinnamon Winter Squash, 120, 121

Delicata Squash Rounds, 131

Eggplant Parmesan, 160, 161

Italian Spaghetti Squash, 208, 209

Ratatouille, 202, 203

summer, storing, 112

White Bean and Pumpkin Soup, 220, 221

winter, storing, 113

Stallman, Heidi, 262

Starchy vegetables, 35

Steamed Kale and Lentil Bowl, 212

Stress reduction, during Bright Line Eating initial phase, 17

Sugar

addiction to, 9, 10

in alcohol, 42

as Bright Line, 1213

in coffee, 41

eliminating, 1114

leptin and insulin levels, 6

Sunday Breakfast Rustic Patties, 92, 93

Sun-Dried Tomato and Kale Salad, 186, 187

Susan’s Tasty Tofu or Tempeh, 140, 141

Susceptibility Scale, xii, 13, 41, 42

Sweet potatoes

as “grains,” 27, 34

Sunday Breakfast Rustic Patties, 92, 93

Sweet Potato Breakfast, 76, 77

Sweet Potato Fruit Bake, 96, 97

Syverson, Beth, 257

T

Tahini

Lemon Tahini Dressing, 232, 233

Miso Tahini Dressing, 237

Taste buds, 24

Tempeh

about, 29

Susan’s Tasty Tofu or Tempeh, 140, 141

Texas Caviar, 194, 195

Thompson, LeeAnn, 260

Tips, tricks, and techniques, 253275

for eating outside home, 263267

for feeding family members, 261263

food preparation, 254258

for inspiration, 253254

planning ahead, 259261

starting program and, 271273

for travel, 267270

Tofu

Coconut Curry Stir Fry, 210, 211

Susan’s Tasty Tofu or Tempeh, 140, 141

Tomatoes

Chicken Bruschetta, 158, 159

Creole Sauce, 249

Fresh Salsa with Ginger, 242, 243

Grilled Shrimp with Arugula, Tomato, and Corn, 176, 177

Nonie Evie’s Tomato Soup, 215

Peppers and Tomato Sauce, 248

storing, 112

Sun-Dried Tomato and Kale Salad, 186, 187

Tools

digital food scale, 15, 27, 29, 44, 268

for food plan (“plan”), 4650

preparation and things to buy, 44

Travel containers, 44

Travel tips, for eating, 267270

Tuna

Curried Tuna Salad, 174, 175

Simple Tuna Salad, 168, 169

Turnips, storing, 112, 113

Type 2 diabetes, statistics, x

V

VanDenHeuvel, Nikki (Johnson), 260, 263

Vegan Sausage and White Bean Stew, Chipotle, 218

Vegetables, 105135. See also individual names of vegetables

about, 105106

Basic Roasted Vegetables for All Seasons, 116, 117

Charred Green Beans, 119

Chicken and Vegetable Soup, 222, 223

Cinnamon Winter Squash, 120, 121

Delicata Squash Rounds, 131

freezing, 113

Garlic Roasted Beets, 127

Mexican Cauliflower Rice, 132, 133

Pickled Beets, 125, 126

Pickled Beets and Cucumbers, 128, 129

preparation and portion sizes, 3335

preparing, 115

Roasted Asparagus with Kumquats and Almonds, 122, 123

Roasted Cauliflower, 118

Roasted Enchilada Vegetables, 130

Slow-Cooker Southern-Style Green Beans, 124

spiralized, 115

starchy, 35

storing, 112113

Very Veggie Chili, 224, 225

Vujanovic, Masha, 274, 275

W

Warm Bowls (Dinner Domain), 199227

about, xiiixiv, 199

African Bean Stew, 214

Cauliflower Fried Rice, 200, 201

Chicken and Vegetable Soup, 222, 223

Chipotle Vegan Sausage and White Bean Stew, 218

Coconut Curry Stir Fry, 210, 211

“Cream” of Broccoli Soup, 216, 217

food plan overview for dinner, 26

Hamburger and Cabbage Stir-Fry, 206, 207

Italian Spaghetti Squash, 208, 209

Lamb Stew, 219

Mexican Zucchini Beef Skillet, 204, 205

Nonie Evie’s Tomato Soup, 215

Ratatouille, 202, 203

soups and stews, about, 213

Steamed Kale and Lentil Bowl, 212

Very Veggie Chili, 224, 225

White Bean and Pumpkin Soup, 220, 221

Water

as beverage of choice, 39

carrying bottle for, 45

for fatigue, 17

lemon/lime added to, 39

Weekly meal plans. See Omnivore’s weekly meal plan; Whole-food plant-based weekly meal plan

Weight loss. See also Maintenance

calorie expenditure and, xvii, 17

fasting and, 14

food plan (“plan”) for, 26

time needed for, 51, 5355

Weinman, Ellen Eichen, 107, 258

Welton, Gaye, 257

White Bean and Pumpkin Soup, 220, 221

Whole-food plant-based weekly meal plan, 301319

Autumn, 314317

Spring, 306309

Summer, 310313

Winter, 302305

Whole grains. See Grains

Willpower

automaticity to overcome, 1517

defined, 35

Wilsman, Maitreyi Margie, 270

Wolf, Nancy, 256

Women, portion sizes for. See Portion sizes

Y

Yams, as “grains,” 34

Yogurt

Falafel with Yogurt Sauce, 73

as source of protein, 28

Z

Zoecklein, Evelyn, 257

Zucchini Beef Skillet, Mexican, 204, 205