WELCOME TO

PL ANT-STRONG
WE’RE HERE TO HELP YOU LIVE
YOUR BEST, PL ANT-STRONG LIFE!
Congratulations on taking a mindful step
toward what you value most - your health!

Rip Esselstyn and the Engine 2 Team have

inspired people all over the world to adopt a
whole foods plant-based diet in order to reach
their optimal health. The Engine 2 plan is
simple - we eat whole, plant-foods. Our
evidence-based diet is free from any added
sugar, oil or salt, and is loaded with flavor and
packed with the world’s strongest nutrition.

Whether you’re following our Engine 2

Seven-Day Rescue Challenge™ or the
standard Engine 2 Diet, we have guidelines to
match your goals.

© 2019 Engine 2 for Life For more information, visit plantstrong.com

 W H I C H P L A N I S R I G H T F O R YO U ?
He r e’ s a b r e a k d o w n . . .

S E V E N-D AY R E S C U E P L A N

The Seven-Day Rescue Plan is what we call the varsity

program. This plan matches the types of foods we
serve at Engine 2 Immersions and follows the
"plant-perfect" guidelines prescribed by Rip's father,
Dr. Caldwell B. Esselstyn, Jr. The Seven-Day Rescue
Plan is designed to provide the greatest results in the
shortest amount of time and omits higher fat plant
foods like avocado, nuts, nut butters, and tofu or
tempeh.

ENGINE 2 PLAN

The Engine 2 Plan is for anyone who is at or

close to an ideal weight, is an athlete, is
pregnant or nursing, is feeding kids, or who has
graduated from the Seven-Day Rescue and is
seeking a slightly more relaxed plan.

BOTH plans are 100% whole food, plant-based and

oil free.

© 2019 Engine 2 for Life For more information, visit plantstrong.com

 SEVEN-DAY RESCUE PL AN

ENJOY THE SIMPLE SEVEN!

1. All Vegetables: Leafy greens, potatoes, 5. Legumes Baby!: Black beans,

squash and more
2. Whole Fruit: Fresh or frozen
3. Intact Whole Grains: Brown rice, oats
(steel cut or rolled), quinoa, farro, bulgur
lentils, pinto beans, chickpeas, split
peas, oil-free hummus
6. Extra Flavor: Herbs, spices, vine-
gars, hot sauce, mustard, ketchup,
BBQ sauce

4. 100% Whole Grain Items: Breads, pastas 7. Beverages: Water, tea, coffee
and tortillas (watch out for added oils!) (For cereal only: Unsweetened
almond, oat or soy milk)

WE HAVE GREENS WITH EVERY MEAL

For the Seven-Day Rescue Challenge, we will be skipping some foods that are higher in calorie
density or limiting their use to gain the maximum benefit in restoring your health and weight loss.

AVOID LIMIT
Meat Avocado: 1/4 avocado per day or less
Poultry Walnuts: a small handful per day or less
Fish Seeds: chia or flax - 1 Tbsp or less per day
Eggs Unsweetened plant-based milks:
Cheese and other dairy products not for drinking (in cereals and recipes)
Extracted oils: olive, coconut, canola etc. Dried fruit: < 1Tbsp in cereal only
Refined breads and pastas
Refined sugars
Processed vegan meat substitutes
Smoothies
Juices
All coconut products For a comprehensive understanding of these
Nuts & Nut butters (except 1 handful guidelines, pick up a copy of The Engine 2
Seven-Day Rescue Diet by Rip Esselstyn
walnuts daily)

© 2019 Engine 2 for Life For more information, visit plantstrong.com

ENGINE 2 DIET PL AN

If you’re in good health and have a limited amount

(or no) weight to lose, you may consider the
traditional Engine 2 guidelines. This plan is also
great for kids.

Tofu
The Engine 2 plan
Tempeh
still inculdes
abundant servings Seitan
of the simple seven Nut butters
from the last page,
but may also The occasional smoothie
(as a dessert or treat)
include small
amounts of Baked goods
higher-fat plant (watch your added sugar!)
foods like: A small amount of
plant-based milk in your
coffee
(even the occasional latte!)

No meat, dairy or eggs

Regardless of which path you
choose, keep in mind that there are
guidelines for a plant-strong life
that will NEVER change:
No added oils
(read labels!)
Drink lots of water
Only whole grains
(including rice, oats, wheat, farro, barley
and more - try them all!)
Eat your greens
- as often as you can throughout the day!
Limit sodium
- avoid items that don’t adhere to a 1:1 ratio
of calories to sodium (except condiments)
Eat until you’re comfortably full
- don’t stress over counting calories
Keep moving - exercise every day!

© 2019 Engine 2 for Life For more information, visit plantstrong.com

WANT MORE HELP?
Try the Plant-Strong Meal Planner or our Rescue
10x Program for ten weeks of coaching and
support. Visit plantstrong.com for details.

W H AT T H E C O M M U N I T Y T H I N K S

Great coaching call last night! I loved the

quiet time to review our last nine weeks.
Remembering the early days of this
group reminded me of how much we’ve
learned and there are so many small
changes that happen that are so subtle that I forgot
about them. Better sleep... better mood... slowly gaining
the confidence that I can do this for the rest of my life...
I’ve tried many programs over the years and I finally get
it! I know what my WHY is and I have a clear picture of
my new identity. I actually look forward to doing my
cardio every day...that has never happened!!!

Thank you to my tribe and coaches for all your support

and education! This was the missing link for me!
- Dragon Fruit Tribe Member

Love how the program is structured. New

ideas and self inventory each week keeps
me focused on one step at a time. So
many suggestions and ideas from the
coaches and the group keeps me motivated
and my menu interesting. I feel these changes have become
my new lifestyle.
— Arugula Tribe Member

© 2019 Engine 2 for Life For more information, visit plantstrong.com