The Greenprint. Marco Borges

      

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