If going vegan apart from dinner doesn’t work for you, could you do it for another part of the day? The time is arbitrary, Bittman writes.

Level of Effort: Medium

Limitations: From the time you wake up in the morning until dinner or 6 p.m., you may eat only a vegan diet, featuring fruit, vegetables, whole grains, legumes, nuts, and seeds. For dinner, nothing is off-limits — you may eat whatever you like.  

Cooking and shopping: You’ll prepare and eat far more fruit, vegetables, and grains than you ever have before. Eating out frequently and not liking to cook si not the best here.

Packaged foods or meals: No.

In-person meetings: No.

Exercise: Encouraged. We suggests you get moving because exercise helps bolster your physical and mental health. We doesn’t give specific recommendations.

Does It Allow for Dietary Restrictions or Preferences?

Vegetarian or vegan: This diet is a great fit for you. There diet emphasizes fruits, vegetables, whole grains, and legumes and requires you to eat vegan at least part time. It wouldn’t be difficult to continue the vegan plan or make it simply vegetarian for dinner.

The plan is not necessarily low-fat, but you’ll eat mostly heart-healthy fats from avocado, olive oil, nuts, and seeds, and as much or as little salt as you like. Bittman stresses that the plan is flexible, and you should do the best you can, rather than strive for perfection.  

Gluten-free diet: This diet doesn’t focus on gluten, but you could opt for whole grains that don’t include gluten.

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