The Engine 2 Diet is written by Rip Esselstyn and published by Hachette Book Group.
I just recently found out about this book. I am very excited to have found it. This book is very similar to the McDougall Plan- low fat, plant based diet. The problem that I have ran into on the McDougall Plan is that for many people the recipes were just kind of “blah”. Nothing to get excited about.No offense to Mr McDougall, he has helped so many to get healthy, including myself.
When I saw the Chicago firefighters on Dr Oz enjoying the recipes from this book I knew I had to get my hands on a copy! I knew right away that the recipes had to be good, how else are you going to get firemen to eat a low fat, vegan diet? They work hard and I am sure they want hearty, flavorful meals.
Rip Esselstyn is a professional triathlete and a Texas firefighter, and a vegan. I think I will keep copies of this book in my purse for every time a man tells me he could never eat a vegan diet for whatever reason (I have heard them all)- I will just hand him a copy of this book.
Part 1 The E2 Diet
Ch 1 Engine 2
Ch 2 My Story
Ch 3 The Engine 2 Diet
- How It All Began
- The Engine 2 Pilot Study
- The Engine 2 Diet
- The Two Engine 2 Diet Plans: Fire Cadet (weaning off of meat,dairy and fats over a few weeks) and Fire Fighter (jump right in and start right now)
Ch 4 Crazy Myths About Food: Rip will answer the following myths
- Myth 1- You can’t get enough protein eating a plant based diet.
- Myth 2- Plant protein aren’t complete proteins.
- Myth 3- Carbohydrates make us fat.
- Myth 4- You can’t get enough calcium eating a plant based diet.
- Myth 5- You can’t get enough fat eating a plant based diet.
- Myth 6- You can’t be a competitive athletes and eat plants.
- Myth 7- By eating only plant based foods, you will miss key ingredients.
- Myth 8- If eating only plant based food, your energy will be low.
- Myth 9- A plant based diet is bad for children and pregnant mothers.
- Myth 10- Everyone needs to take fish oil supplements to ensure they are getting essential omego-3 fatty acids.
- Myth 11- Real men don’t eat plants.
- Myth 12- Eating plant based foods is joyless.
Ch 5 The Medical Proof Behind The Diet
- Heart Disease
- Stroke
- Cancer
- Diabetes
- Obesity
- Alzheimer’s Disease/Dementia
Ch 6 The E2 Exercise Program: This chapter is filled with pictures of various exercises and a exercise planner to follow this part of the program.
Part 2 Making It Work
Ch 1 The E2 Attitude
Ch 2 E2 Vital Signs
- Weight
- Total Cholesterol
- LDL and HDL Cholesterol
- Triglycerides
- Fasting Glucose/Blood Sugar
- Blood Pressure
- Body Mass Index (BMI)
- Percentage Body Fat
- The 3-Minute Heart Rate Step Test
Ch 3 Label Reading
- Rule 1- Never believe the claims on the outside of a package or box (Rip tells you why)
- Rule 2- Read the nutritional information box as well as the ingredients list of every product.
- 2 Percent (or 1 Percent) Fat
- Fat Free or Nonfat
- Zero Trans Fat
- Multigrain, Cracked Wheat, Seven Grain, Stone-Ground, 100% Wheat, Enriched Flour, Unbleached, Semolina or Even Whole Grain Bread
- Natural or Healthy
- The Number of Servings Per Container
- Fat Content
- Added No-No’s: Sodium, Sugar, Fats
- Fiber
Ch 4 Making It Work For Life!
Part 3 Recipes and Meal Plans
Ch 1 Getting Your Kitchen In E2 Shape
- E2-Approved Foods to Keep in Your Pantry
- E2- Approved Foods to Keep in Your Fridge
- E2-Approved Foods to Keep in Your Freezer
- E2-Not-Approved Foods to Remove From Your Kitchen
- Tools to Keep in Your Kitchen
- Handy E2 Kitchen Tips
- E2 Substitutions
- Storage Tips
Ch 2 Easy Weekly Planner
Ch 3 E2 Recipes
E2 Breakfasts:
E2 Hearty Cereal Bowls
- Rip’s Big Bowl
- E2 Hot Lap Bowl
- Simple Cereal Bowl
- Quick Oatmeal Bowl
E2 Saturday Specials
- French Toast
- Migas Especiales
- Breakfast Tacos
- E2 Omelet
E2 Sunday Morning Pancakes and Muffins
- Lemon Cornmeal Pancakes
- E2 Basic Pancakes
- Spelt Blueberry Pancakes
- Mighty Muffins
- Quick Bran Muffins
E2 Fruit and Toast
E2 Easy Lunches:
E2 Sandwiches
- E2 Basics Open-Faced Sandwich
- Ann’s Panini with Hummus, Mushrooms, and Spinach
- Chili Dogs and Applesauce
- Kale, Lemon, and Cilantro Sandwich
E2 Wraps and Pitas
- E2 Basics Pita
- E2 Basics Wrap
- Rip’s Big Leaf Special
- Green Leafy Wrap
- E2 Almighty Healthy Wrap
E2 Lunch Salads
- Baby Field Greens Salad
- E2 Basics Salad
- Red Tip Lettuce Salad
- Spring Greens Salad
- Spinach Salad
E2 Dinners:
E2 Brown Rice
E2 Dinner Plates
- E2 Black Beans and Rice
- Red Beans over Quinoa with Kale
- Tofu Steaks and Mushrooms with Mashed Potatoes and Green Beans
- Roasted Bell Peppers, Baked Sweet Potatoes, and Galloping Greens with Cashew Sauce
- Cravotta’s Couscous with Tomatoes and Asparagus
E2 Burgers
- E2 EZ Burgers
- New York Times Veggie Burgers
- Portobello Mushroom Burgers
- Sloppy Joes
- Candle Cafe Brown Rice and Lentil Burgers
E2 Potato Sides
- Sweet Potato Fries
- Potato Wedges
- Sweet Potato Rounds
- Steamed Red Potatoes
E2 Pasta
- Gnocchi and E2 Basics Red Sauce
- Mushroom Stroganoff
- Pasta Primavera
- Linguine and Creamy Alfredo Sauce
- Bow Ties with Pesto
E2 Pizza
- Supreme Pizza
- Green Pizza
- Greek Pizza
- Burt’s BBQ Pizza
E2 Comfort Dinners
- Raise-the-Roof Sweet Potato-Vegetable Lasagna
- Lynn’s Meatloaf
- Gingered Mushrooms, Bok Choy, and Carrots with Soba Noodles
- Shepherd’s Pie
- Macaroni and Not Cheese
E2 Stir-Fries
- Vegetable Stir-Fry with Brown Rice
- Tempeh-Mushroom Stir-Fry and Soba Noodles
- Red Vegetable Curry and Brown Rice
- Pad Thai
E2 Big Salads
- Rice Salad
- Spinach Salad with Health Homemade Croutons
- The Great Wooden Bowl Salad
- Rip’s Roasted Salad
E2 Soups
- Split Pea Soup
- Mexican Lime Soup
- Kole’s Creamy Cauliflower Soup
- Three-Bean Chili
- Savory Lentils and Greens
E2 Tex-Mex Favorites
- E2 Basics Tacos
- Picadillo Pick Ax Burrito
- Chalupas
- Nachos
- Rip’s Sweet Potato Bowl
- EMS Portobello Mushroom Fajitas with Rice and Guacamole
- Jane’s Jammin’ Burritos
- Matt Moore’s Enchiladas
E2 Dressings, Spreads and Marinades:
- E2 Basics Dressing
- Dijon Dressing
- Peanut Dressing
- Sesame Seed Dressing
- Orange Hummus Dressing
- Creamy Green Avocado Dressing
- Beam Me Up, Scottie Dressing
- Black Bean Spread
- Healthy Homemade Hummus
- Kale Butter
- Cannellini Dip
- Tofu Vegetable Spread
- Guacamole
- E2 Sour Cream
- Salsa
- Southwest Salsa
- Asian Marinade
- Island Marinade
- Mexican Marinade
- Continental Marinade
E2 Desserts:
E2 Chocolate Knockouts!
- E2 Basics Chocolate Mousse
- Sliced Strawberries and Chocolate Suace
- Dark Chocolate Brownies
- Simply Chocolate
E2 Fresh Fruit and Fruit Bowls
- Fruit Bowl with Oat-Nut Topping
- Fruit and Citrus
- Fruit Bowl with Soy Drizzle
- Sorbet and Fruit
- Fruit and Nuts
E2 Cobblers, Cookies, and Pies
- Blueberry Dumpster Fire Cobbler
- Fruit Pie with Date-Nut Crust
- Chocolate Icebox Pie
- Oatmeal Raisin Cookies
- Chocolate Chunk Cookies
E2 Puddings and Mousses
- Fruit Mousse
- Maple Sour Cream Dream