The Greenprint

ABOUT THE AUTHOR

MARCO BORGES is an exercise physiologist, the founder of 22 Days Nutrition, a New York Times–bestselling author, and a plant-based living advocate. Passionate about guiding people to develop healthier lifestyles, he has spent more than twenty years as a lifestyle coach, touring the world to empower others with tools for ultimate wellness. Author of The 22-Day Revolution, The 22-Day Revolution Cookbook, and Power Moves, he lives in Miami with his wife and their three sons and daughter.

The material in this book is for informational purposes only and is not intended as a substitute for the advice and care of your doctor. As with all new diet and nutrition regimes, the programme described in this book should be followed only after first consulting with your doctor to make sure it is appropriate to your individual circumstances. The author and publisher expressly disclaim responsibility for any adverse effects that may result from the use or application of the information contained in this book.

HQ

An imprint of HarperCollinsPublishers Ltd

1 London Bridge Street

London SE1 9GF

First published in Great Britain by HQ

An imprint of HarperCollinsPublishers Ltd 2019

Text Copyright © Marco Borges 2019

Marco Borges asserts the moral right to be identified as the author of this work. A catalogue record for this book is available from the British Library.

Paperback ISBN 978-0-00-833934-0

eBook ISBN: 978-0-00-833935-7

Cover and book design by Laura Palese Design

Photographs by Lauren Volo

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publishers.

TO MY AMAZING FAMILY AND THE BEAUTIFUL WORLD THEY WILL INHERIT. WITHOUT YOU, NOTHING IS POSSIBLE.

CONTENTS

Cover

ABOUT THE AUTHOR

Title Page

Copyright

Dedication

INTRODUCTION: By Jay-Z & Beyoncé

GETTING STARTED: Welcome to the Greenprint!

PART 1: THE GREENPRINT LAWS

LAW 1: EAT MORE PLANTS AND EAT LESS OF EVERYTHING ELSE

LAW 2: NOBODY EVER PLANS TO FAIL – PEOPLE JUST FAIL TO PLAN

LAW 3: EAT MORE, WEIGH LESS

LAW 4: WATER IS LIFE FUEL

LAW 5: PROTECT YOUR HEART

LAW 6: TAKE CARE OF YOUR MIND

LAW 7: FAST FOR HEALTH AND LONGEVITY

LAW 8: THINK ABOUT THE EARTH BEFORE YOU EAT

LAW 9: LOVE FOOD THAT LOVES YOU BACK

LAW 10: MOVEMENT BEGETS MOVEMENT

LAW 11: TRASH MUST BE TAKEN OUT

LAW 12: THE WORLD DOESN’T NEED US TO SURVIVE – WE NEED THE WORLD TO SURVIVE

LAW 13: CHANGE STARTS WITH YOU

LAW 14: THE BEST STARTING POINT IS TODAY

LAW 15: PERFECTION CAN BE THE ENEMY OF PROGRESS

LAW 16: LISTEN TO YOUR BODY

LAW 17: FOCUS ON WHAT YOU CAN EAT, NOT WHAT YOU CAN’T

LAW 18: PLANTS HAVE ALL THE POWER WE NEED

LAW 19: A BEHAVIOUR THAT IS REWARDED WILL BE REPEATED

LAW 20: YOU CANNOT GIVE WHAT YOU DO NOT HAVE

LAW 21: BRING MINDFULNESS TO EATING

LAW 22: PRACTISE KAIZEN

PART 2: LIVING THE GREENPRINT LAWS

THE THREE TRANSITIONAL TIERS

TIER 1: THE GRADUAL SHIFT

TIER 2: THE RAMP-UP

TIER 3: THE FULL-ON

THE 44-DAY FULL-ON GREENPRINT DIET

THE GREENPRINT RECIPES

TIER 1: RECIPES

ALMOND BUTTER AND BANANA GREEN SMOOTHIE

PUMPKIN PIE SMOOTHIE

APPLE PIE SMOOTHIE

BANANA-WALNUT OVERNIGHT OATS

HERBED WHITE BEAN AND PEA SALAD

RAW BROCCOLI SALAD

RAW VEGGIE SALAD

RAW RAINBOW SALAD

VEGAN MINESTRONE SOUP

MAGGIE’S SPICY AUBERGINE STIR-FRY

AVOCADO AND BROCCOLI LETTUCE CUPS

BLACK BEAN AND KALE WRAP

TIER 2: RECIPES

PEANUT BUTTER SMOOTHIE BOWL

HOMEMADE GRANOLA

CHIA OAT PEANUT BUTTER PARFAIT

BLUEBERRY BLISS BOWL

HEARTS OF PALM AND PEA PASTA SALAD

AVOCADO TOAST WITH SUNFLOWER SEEDS AND SPROUTS

SHREDDED BRUSSELS SPROUTS SALAD

SWEET POTATO TOAST WITH HUMMUS AND BROCCOLI SPROUTS

MEXICAN-INSPIRED BEAN SALAD

SPLIT PEA SOUP

SPINACH AND MUSHROOM GNOCCHI WITH WALNUT MEAT

LOADED SWEET POTATO

MUSHROOM ‘CHORIZO’ LETTUCE TACOS

CHICKPEA NO-TUNA SALAD SANDWICH

CHICKPEA AND AVOCADO BURGERS

TIER 3: RECIPES

BANANA-NUT QUINOA BOWL

ALMOND GRANOLA OAT CUP

HOMEMADE OAT MILK

DRIED FRUIT BROWN RICE PORRIDGE

KALE BREAKFAST SALAD

SPINACH TORTILLA

ALMOND BUTTER AND BLUEBERRY SWEET POTATO TOAST

BLT BREAKFAST SANDWICH

SWEET POTATO AND BLACK BEAN SALAD BOWL

BLACK BEAN AND SQUASH QUINOA BOWL

TERIYAKI SUSHI BOWL

COURGETTE AND SQUASH POTATO BOWL

RAINBOW QUINOA BOWL

GRILLED ARTICHOKE AND BLACK BEAN BOWL

SUGAR SNAP PEA AND CARROT NOODLES

SPINACH AND KALE PASTA WITH CRISPY BRUSSELS SPROUTS

CASHEW CHEESE PASTA

SPINACH CREAM PASTA

MAINS: MAIN DISH SALADS

QUINOA VEGGIE SALAD WITH SUNFLOWER SEED ‘PARMESAN’

THAI PEANUT AND QUINOA SALAD

ROASTED SWEDE AND KALE SALAD

MAINS: OTHER

LENTIL AND BEAN CHILLI SOUP

RED LENTIL DAL

SAUTÉED BELUGA LENTILS AND BUTTERNUT SQUASH

BRAISED BELUGA LENTILS WITH KALE

SPICY BBQ GRILLED AUBERGINE STEAKS

BLACK BEANS AND YUCA WITH JASMINE RICE AND AVOCADO

VEGGIE FRIED RICE

HUMMUS

CUBAN BLACK BEANS

DESSERTS AND TREATS: ALL TIERS

CINNAMON BREAD

HEMP HEART FRUIT SALAD

BERRY CHIA PUDDING

PEANUT BUTTER AND JAM CHIA PUDDING

PINEAPPLE NICE CREAM

BANANA NICE CREAM BOWL WITH PECANS

WATERMELON ICE LOLLIES

SORBET

CONCLUSION: Be the Greenprint

ACKNOWLEDGMENTS

RESOURCES

SELECTED REFERENCES

LIST OF SEARCHABLE TERMS

About the Publisher

INTRODUCTION

BY

JAY-Z & BEYONCÉ

Having children has changed our lives more than anything else. We realise now, more than ever, that most of the things we want for ourselves we also want for the world – peace, happiness, love, prosperity and, above all, health. We used to think of health as a diet – some worked for us, some didn’t. Once we looked at health as the truth, instead of as a diet, it became a mission for us to share that truth and lifestyle with as many people as possible.

We are not about promoting any one way of living your life. You decide what’s best for you. What we are encouraging is for everyone to incorporate more plant-based meals into their everyday lives. As our dear friend and plant-based guru Marco always says, ‘The more you lean towards plants, the more you benefit.’

The facts about plant-based eating are hard to ignore. The benefits of a single plant-based meal per day can have a profound impact on our health and the environment. Chronic diseases seem more prevalent than ever before – especially among those with lower-income levels and less access to real food. It’s not a poverty issue. It’s not a minority issue. It’s an all-of-us issue. The world won’t change itself. We need to change it. A single decision by one person can affect change not only within themselves but also within their family, their community and the planet.

We want to challenge you, as we challenge ourselves, to move towards plant-based foods. We all have a responsibility to stand up for our health and the health of the planet. Let’s take this stand together. Let’s spread the truth. Let’s make this mission a movement. Let’s become ‘the Greenprint’.

GETTING STARTED

WELCOME TO THE GREENPRINT! You are about to embark on the single greatest action you can take to prevent and reverse disease, a supreme programme for rapid, sustainable weight loss and improved health. It will change your life, your body and the planet, in a revolutionary way. And it all starts with plants.

AT ITS CORE, the Greenprint is a revolutionary set of laws that have been created using clinical data and years of expertise that will allow you to take control of your health once and for all. As the world becomes more aware of the benefits of plant-based eating than ever before in history, The Greenprint is more than a book – it is a movement, and you’re about to join.

As an exercise physiologist and the CEO and founder of 22 Days Nutrition, I’ve dedicated my life to helping people live their best lives. This means encouraging people to transition to plant-based eating so they can lose weight, prevent (and in some cases reverse) chronic disease, boost their energy and transform their health.

Why do I do this? Because I care about you, I care about my children and I care about their children. I want to see you live your best and healthiest life. You see, in the last hundred years, our diets have radically changed – for the worse. We’ve gone from eating whole foods that nourish and heal the body to eating processed junk that is high in fat, sugar, additives, toxins and fillers yet lacks vital nutrients. We’ve gone from eating around 45 kilos of meat (which was raised on farms, grass fed and free from chemicals) each year to, on average, more than 90 kilos, nearly all of it grown on factory farms and pumped full of antibiotics and h ormones to satisfy the need for cheap, readily available meat. It’s no wonder that, as a whole, we are the fattest and unhealthiest generation thus far.

The way we’re living just isn’t sustainable.

Not for us.

Not for the planet.

And that’s where the Greenprint movement comes in. It offers an extraordinary plan for how to eat to get fit and healthy with foods that are greener for the Earth and better for you. What is unique about the Greenprint is that it gives you the essential steps you need to start thriving on plant-based eating and take it as far as you want to go to achieve all your health and weight-loss goals. You will discover the most effective way to transform your body and your life through plant-based eating, one meal at a time. The twenty-two Greenprint laws provide plenty of advice and inspiration, and you can begin to apply them one law at a time.

Along the way, you’ll find a better way of eating and living – and one that significantly contributes to the health and sustainability of the Earth. You’ll even be able to see tangible proof that your choices work: I’ll give you a fun and easy tool to calculate your personal impact on the planet. So rest assured, you’re about to go on an amazing journey with me, one that will help you live a longer, better life and make the world more liveable for future generations.

Before I elaborate, I bet you’re wondering, What’s a ‘greenprint’?

A greenprint is a measure of the impact of our food choices on our weight and overall health and on our planet. For example, let’s say you switch to a 100 per cent plant-based diet (I hope you do). The impact – the greenprint – of this change on your health can be measured in years: studies show that plant-based people, particularly if they don’t smoke and drink only a little, if any, alcohol, live four to seven years longer than people whose diets include animal products. It can also be measured in positive changes in health parameters: lower blood pressure, lower blood lipids, lower blood sugar and lower weight. With regard to weight, on average, those who consume a plant-based diet are naturally 9 kilos lighter than their meat-eating counterparts.

As for your personal greenprint on the planet, it can be colossal. You can save animals, for example. Those that are raised for human consumption do not have great lives. Even if they are raised organically and are free range, they have short lives with not much freedom. If you and your family ditch meat, dairy and eggs, you can save two hundred animals a year, according to PETA.

From an environmental standpoint, expanding your greenprint through plant-based living saves an amazing amount of energy. We’re all guilty of taking our sources of energy for granted. Just 1 calorie of animal protein requires 8.5 times more energy to raise than 1 calorie of protein from grains – incredible! That’s not even counting how much rain forest is cut down to create grazing land for animals each year.

HERE’S ANOTHER WAY TO LOOK AT IT: The Greenprint is the dietary version of a ‘carbon footprint’ – the impact people and companies have on the environment, in terms of the greenhouse gases they have directly or indirectly caused, measured in units of carbon dioxide. CO2 is a major polluter and dramatically harms our environment by adding to the greenhouse effect and causing global warming. The Greenprint measures how your food choices impact your health as well as clears away your carbon footprint.

By following a plant-based diet, you can reduce your carbon footprint by 1,560 kilos of carbon dioxide equivalents annually. This is a bigger reduction than if you switched from driving a gas-guzzling SUV to a hybrid-electric Prius.

You can even make a huge impact with the most incremental changes in your diet. Even if you ate one less hamburger a week for one year, this would be the equivalent of driving 320 fewer miles.

So just think of the impact on the environment if everyone in the country cut their meat intake by half and made up the difference with wholesome plant foods, such as whole grains, legumes, vegetables, fruits, nuts and seeds. That’s why embracing meatless menus can mean a lot to our Earth – even if it’s not every meal or every day.

Healthwise, your greenprint has an extraordinary impact on your health. Let me give a rundown of just some of the health-building benefits of plant foods. Research has shown that plant-based eating, and this plan in particular:

That’s the power of plants!

BIRTH OF A PLANT-BASED REVOLUTION

My greenprint is about what I eat, the choices I make and how I conduct my life. As a father of four, I know that my choices now will affect my children’s health and the Earth they will inherit in the future.

The development of the Greenprint programme is something that evolved from deep within my family history. I grew up in the 70s and have so many amazing memories of my youth. My mum raised my brother, sister and me as a single parent, and we’d see our father every other week or so.

We spent a lot of time at my grandmother’s house. Mima, as we called her, was so funny, and it wasn’t even deliberate. She would say or do something on a daily basis that would immediately cause us to crack up. Then she’d look at us and ask why we were laughing (‘De que se ríen?’), which would make us laugh even more.

My brother, Alfredo, whom I called Tito from an early age because I couldn’t pronounce Alfredito (it’s quite common in Spanish culture to add –ito to the end of a kid’s name to make it more youthful), would love going over to Mima’s house because he knew it would always be an adventure. I can still hear the ice cream truck driving by with its jingle playing over a loudspeaker. An almost orchestrated scream coming from the neighbourhood kids would follow – ‘El heladero!!!! El heladero!!!!’ (‘The ice cream man!!! The ice cream man!!!’) – and everyone would run outside with loose change, chasing the truck. Often, the driver would act like he didn’t see us all running behind the truck. He would drive what felt like a few extra blocks (actually just a few extra feet), then he’d laugh along with us as we caught our breath and placed our orders. What amazing times.

Mima didn’t drive, but she loved to get out. I can remember walking for hours every day as we visited all the shops, bodegas and houses she would take us to.

It was nonstop at Mima’s house. She’d make us a homemade lunch (usually something with chicken), and it was always delicious. Around lunchtime, she’d also always take all these tiny little pills. Mima suffered from heart problems. She used to tell me they were hereditary and that everyone in her family had them. Well, I assumed it was normal because she was old. I can remember that on occasion she’d get winded and would put a tiny little pill under her tongue, and a few minutes later she was much better. I later found out that those tiny little pills were nitroglycerin, which was for her angina, a chest pain caused by reduced blood flow to the heart.

Mima wasn’t the only member of my family with health problems. Others were either sick or on some type of medication for hypertension, diabetes or anxiety. Watching all this as a kid triggered my desire to study medicine. I can remember telling Mima, ‘When I grow up, I’m going to become a doctor and take care of you.’

Fast-forward many years, and despite the medications, not much improved. It actually all worsened. My grandfather on my dad’s side went blind due to his diabetes. My great-grandmother on my mum’s side died of cancer. So did my maternal grandfather. My father died of heart failure. Mima suffered a stroke and was paralysed as a result; she eventually passed away but lived in bed, immobile, for years.

Each one of these family members lived well into their eighties – my grandfather actually made it to ninety-six – but their quality of life was poor. And that was the tragedy to me – living in poor health is not really living.

I thought about this deep and hard. My father was on blood pressure medication from the time I was born, when he was in his thirties. Mima was only in her forties when I was born and was already taking medication she would continue to take for the rest of her life.

Why didn’t someone tell them that changing the way they were eating could help? Why didn’t they do anything to improve their lifestyle? Why? Didn’t they care? Yes, they did – they just didn’t have the right information to help them change.

I so desperately wanted to help Mima and my other family members regain their health. This desire stayed with me throughout high school. It was the number one reason I wanted to become a doctor. Ultimately, I chose not to attend medical school because I felt I could help more people through a preventative lifestyle rather than a reactive medical system. I wanted to touch lives and make sure people did not have to suffer a declining quality of life because of their poor choices and inherited habits.

As I studied nutrition, I learned about the power of plants, but I wanted to know even more. I kept reading, studying, researching and talking to other plant-based advocates wherever I went. The more I learned, the more I leaned towards plant-based eating. Eventually I realised plant-based living was something I had to experience for myself. And that’s exactly what I did. First, I gave up dairy. That felt so good that I stopped eating red meat and pork, then chicken and eggs. So far, so good. The last animal product to go was fish.

I did it gradually, but as time went on, I grew bolder. I became a vocal advocate of the plant-based lifestyle. ‘Eat plants’ became my mantra.

What made me stick to this new lifestyle was knowing that I was, for the first time ever, truly in control of my health and impacting the planet in a positive way, while influencing others to do the same. This became the concept I eventually dubbed the Greenprint.