Marco Borges - The Greenprint

ABOUT THE AUTHOR

MARCO BORGESis 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 HarperCollins Publishers Ltd

1 London Bridge Street

London SE1 9GF

First published in Great Britain by HQ

An imprint of HarperCollins Publishers 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.