Better Ingredients. Better life!

-Starter Kit to a happy plant-based life.

What you put on your plate matters!

You are on your way to join these famous plant-based celebs!
How do you feel? Like a celeb? You must because you are a
star for the many animals you will have saved by the end of
the challenge and beyond!
What is plant-based eating?

It means a diet that focuses around whole, plant

foods such as fruits, veggies, legumes, grains,
nuts and seeds, along with elimination of ALL
animal products including meat, fish, eggs, dairy,
gelatin and other animal by-products from one's
diet.
What are the benefits of a plant-based diet?
By choosing a plant-based lifestyle, you will:
Ÿ Change the life of at least one ANIMAL who would suffer
unspeakable cruelty otherwise
Ÿ Reduce ENVIRONMENTAL impact of factory farming

Ÿ HEALTH : Plant-based diets are abundant with vitamins B1,

C, and E, folic acid, magnesium, and iron while also being
low in cholesterol and saturated fats. A plant-based diet
can reduce the risk of health problems such as Type 2
Diabetes and Cardiovascular disease.
 Where do I Start?
Substitute animal products with plant based alternatives in your meals!
Ÿ Choose soya, instead of meat/paneer in a dish.

Ÿ Instead of drinking milk based refreshments, try nut and bean based milks such as:
Ÿ 1. Soya milk
Ÿ 2. Almond Milk
Ÿ 3. Cashew Milk
Ÿ 4. Coconut Milk
Ÿ 5. Rice Milk

Ÿ Replace animal meat products with plant-based mock meat products and jackfruit.

Ÿ Use vegetable or olive oil instead of butter and ghee, it's healthier and cruelty free
 Common myths busted
Myth 1: You can’t get enough protein on a plant-based diet-
The Recommended Daily Allowance (RDA) for protein for most people is 0.8 grams of protein per
kilogram of healthy body weight. A complete plant-based diet can easily fulfil this. Plant foods such
as tofu, lentils, beans, nuts, seeds, and whole grains are rich sources of protein.
Even if one requires more protein, such as highly active adults, seniors, and children, they can
successfully increase their intake by consuming these foods.
 Common myths busted

Myth 2: Plant-based diets are too expensive -

Plant-based nutrition focuses on whole foods. Eating a healthy
plant-based diet is much cheaper compared to eating a diet that
consists of meat, eggs, fish, and dairy. Even when one buys and
consumes packaged soy milk and tofu, the average grocery bill
is less than when you purchase non-veg or dairy items. The
basic ingredients remain the same in most dishes, the only
change is that instead of using butter or ghee, one uses
sunflower oil or mustard oil, and instead of meat, one uses
jackfruit or tofu.
 Common myths busted

Myth 3: Plant-based means Salad-

Plant-based foods mean fruits, vegetables, and starchy foods
like potatoes, beans, fruits and whole grains. Delectable comfort
foods can be created from these such as pasta, pizza, Mexican
rice, beloved old rajma chawal, and the Indian street food chole
bhatureh, bhelpuri, kachori, and samosa, etc.
 Common myths busted

Myth 4: Plant-based diet leads to supplements and it is

not healthy -
Any diet can lack certain important nutrition depending
on the intake. If one is unable to meet their dietary
recommendations through diet alone should consider
taking supplements. It is important to speak to a
healthcare provider before beginning a new supplement
regime.
 Read the Label!
Look out for these ingredients in the contents of your food
and cosmetic products.

Ÿ Elastin – found in the neck ligaments and aorta of bovine, similar to

collagen
Ÿ Keratin – from the skin, bones, and connective tissues of animals
such as cows, chickens, pigs, and fish
Ÿ Gelatine/gelatin – obtained by boiling skin, tendons, ligaments,
and/or bones and is usually from cows or pigs. Used in jelly, chewy
sweets, cakes, and in vitamins; as coating/capsules
Ÿ Aspic – industry alternative to gelatine; made from clarified meat,
fish or vegetable stocks and gelatine
Ÿ Lard/tallow – animal fat
Ÿ Shellac – obtained from the bodies of the female scale insect
Tachardia lacca
Ÿ Honey – food for bees, made by bees
Ÿ Beeswax (E901) – made from the honeycomb of bees, found in
lipsticks, mascaras, candles, crayons etc.
Ÿ Propolis – used by bees in the construction of their hives

Ÿ Royal Jelly – secretion of the throat gland of the honeybee

Ÿ Vitamin D3 – from fish-liver oil; in creams, lotions and other cosmetics

Ÿ Lanolin (E913) – from the oil glands of sheep, extracted from their wool – in many skin care products
and cosmetics
Ÿ Albumen/albumin – from egg (typically)

Ÿ Isinglass – a substance obtained from the dried swim bladders of fish, and is used mainly for the
clarification of wine and beer
Ÿ Cod liver oil – in lubricating creams and lotions, vitamins and supplements

Ÿ Pepsin – from the stomachs of pigs, a clotting agent used in vitamins

You can find various plant-based food and cosmetic products in the market. To know your market place
go to http://www.the-21daychallenge.com
 Plant-based goes beyond diet

Is wearing leather not utilizing dead animals?

Leather isn't merely a "by-product" of the beef industry. In fact, most leather doesn't even come from
the same type of cow used for beef. Even if this were the case, it's important, again, to think of what we
do to animals not in terms of "inflicting suffering," but their property status. If an animal is killed to
create two different products, what sense does it make to say one product is a by-product while the
other is the real thing? Animals are killed because their dead bodies can be sold in the form of various
products. Ditch Leather and flaunt cruelty free faux leather instead!

What's wrong with wool?

The reason for avoiding leather is probably more obvious than avoiding wool. However, while the
practice of taking wool off a sheep does not immediately require killing, sheep are still property. This
means they are bred and enslaved to be products for humans. Often they are bred genetically to grow
so much skin (and therefore wool) they form folds in which insects lay eggs. Producers must then cut
off these folds. After their "productivity" declines, they are sent to slaughter. Being vegan means
acknowledging the notion that animals are not lifeless objects which are on the planet for all of us
humans to use.
 Beyond Diet!

Ÿ It is a well-known fact that silkworms are boiled alive in order to get that skein or thread that can be made into silk
cloth. About 3000 silkworms die to produce just about a pound of silk.
Ÿ Seals and often baby seals are clubbed to death in order that their pelt may be used for human clothing. Hundreds
of thousands are killed for their fur every year.
Ÿ Rabbits are reared in captivity and sheared using very cruel methods to get angora wool. Since male rabbits have
lower wool yields than female rabbits, they are frequently slaughtered at birth on some farms where they are
reared for their wool.
 That fur and perfume!

Fox pelt is another fashion coveted accessory – stores,

scarves, and so on – that makes foxes one among the animals
most frequently killed for their fur.
A lot of fur products are actually sourced from cats and dogs –
this fact is cleverly kept hidden from most consumers. It may
be labeled 'wolf fur', but you may actually be wearing man's
best friend!
Mink coats have long been considered to be a status symbol
and a luxury that few can afford – the little animals continue to
die in order for humans to feed their vanity.
Approximately 2 Lakh animals suffer and die for cosmetics
testing every year around the world. These are rabbits, guinea
pigs, hamsters, rats, and mice. While dogs and monkeys are
never used to test cosmetics anywhere in the world, they are
used to test other types of chemicals.
 Ready to take on the
21- Day Plant-Based
Challenge?

Adopt a happier, healthier and

cruelty free change here:
http://www.the-21daychallenge.com