So moving on to your fifth and final meal, which is your hearty cook five HCF. And this is your cook whole grain or root vegetable meal, and it's between 10 and 70% of your daily calories. So again, this goes hand in hand in hand with your fat loss sugar meal. So your fat loss sugar meal is between 10 and 70% your calories and your hearty cook five minutes between 10 and 70% your calories so between them they make up 80% of your daily calories. Keep saying this, but I'm just want to really get this in your head. So that you know if one of them's 10% the other ones 70% One of them's 20% the other ones 60% One of them's 50%.

The other ones 50%. How you can do it either way around, okay? Just depending on what proportion of your foods you want rule. So this is like just such Beautiful meal. I love this meal. I love this really high ticket fiber.

This is like the key to success on this diet eating vegan eating high carb. And what I would recommend to start with is to eat 50% of your calories from your heart secret fiber meal as I mentioned earlier, that's 1000 calories a day from gloriously tasty, vegan, low fat, energizing healing starch foods. Yeah, and this meal alone is the secret to keeping you on track with the low fat alkaline plant based diet. Because we talked about this briefly earlier, but this is the classic mistake people make. They aim for the gold standard of raw fruits and vegetables because really nutrition wise, eating raw fruits and veggies like it doesn't really get much better than that. So let's call that the gold standard.

A lot of people aim for that. I did this for a while. I was aiming for that didn't quite reach. It wasn't quite making eating rule all the time. Feel felt like a failure fell off the wagon and gave up. And then what happens is many people end up coming in last place instead of aiming for gold and go for silver and getting silver, they aim for gold trip up at the first hurdle and then go off, I can't be bothered and end up last but by going back to the standard Western diet, so why not instead, instead of go for gold, go for silver, which is much, much more attainable, and you're still having a really superior diet much better than standard Western diets.

Okay, so you're still cutting out all the meat or the dairy or rubbish stuff with the hormones or the genetically modified crap or the preservatives and yet are still getting rid of all that junk from your diet. acidifying foods. And yeah, eating really well eating really tastefully. It's affordable, it's fast, it's satisfying. It's sustainable. So yeah, this is really your key to success with our plan.

Five diet. The hearty cook final meal is a great digestive tract cleanser. Because the fiber you know, think of later brown rice, whole grain pasta potatoes full of fiber acts as a kind of plunger in your colon. So really just sweeps out sweeps through or any kind of debris left behind in your colon. It's really good for Yeah, keeping you regular. So if you've got any kind of any digestive problems, any constipation problems, and this will really orange if you have diarrhea as well this is this just really gets everything back on track.

Yeah, if you know what I mean. So the principle of the hearty cook fiber meal is to have a cooked starch. So yes, some kind of cook start with a low fat source or dressing made only of natural ingredients. So for flavor, you'd use things like hubs, spices, curry powder, small amounts. sugar and salt, vinegars chutneys pickles, puree sources and other condiments. Remember low fat, no animal products, no dairy products.

Yeah, and your starches you're going to be eating is like the main bulk of your calories here are rice, potatoes and root veggies are things like butternut squash, sweet potatoes, pasta, whole grain, or you know if you want to go gluten free spouts pastor corn pastors, fine. Quinoa, millet, buckwheat, bulgur, wheat, amaranth, vegetable soups, so big you know, like a big shoe with loads loads of vegetables stock porridge, Oh, see they're vegan porridge with a bit of coconut milk or almond milk, sweetened with a bit of a garbin X or coconut sugar, whole grain crackers, about crackers, rice crackers, or oatcakes. I've missed out bread. You can include bread here, but I would say bread can cause bloating and digestive problems. And it's not as nutritionally good as any of these so I would say keep Brett to a minimum. But yeah, so that's your starches see and the good thing about this is it's so inexpensive to eat this way you buy it you can buy a lot of this in bulk so if you've got a family you know, go on Amazon or go to local health food store buy like three kilograms of brown rice, organic brown rice, cook it up, oil it up.

In the last five minutes you add in your vegetables Yes, sorry, I forgot to put here you have vegetables for this as well. And then drain the water adding your hubs and spices curry powder you know whatever you want to do so with a bit of chutney or pickle or or any other condiments you want to always remember low fat vegan. And it's so so so tasty. You've got to try out the vegetable cumin brown rice or spaghetti monarch marinara. So many people say these Foods these recipes are just delicious and they are they take literally 10 to 15 minutes to make brown rice a little bit longer. But yeah so quick to make so tasty and yeah, just so satisfying