The Greenprint. Marco Borges
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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
INTRODUCTION: By Jay-Z & Beyoncé
GETTING STARTED: Welcome to the Greenprint!
LAW 1: EAT MORE PLANTS AND EAT LESS OF EVERYTHING ELSE
LAW 2: NOBODY EVER PLANS TO FAIL – PEOPLE JUST FAIL TO PLAN
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