Easy Meals For Health and Weight Loss/ High Starch Low Fat Vegan

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Hello Beautiful Souls!!! In this video I share with you 3 easy weeknight meals that I make a lot. I've been able to maintain my 66lb weight loss effortlessly while eating this way. My journey started after reading "The Starch Solution" by Dr. John Mcdougal. I follow his recommendations of a high starch low fat diet made up of mostly whole plant based foods. I and my family are completely vegan but indulge in the occasional treat and cant seem to give up ketchup!
You can find me on Instagram @plantifulkiki for more inspiration and on facebook @plantifulkikipage.
Cheese sauce recipe video:
• Plant Based Vegan Chee...

[@suzannetalbert8799]

Kiki, you should create an Amazon store where you can tag your various cooking items to make it easy for us to purchase and then hopefully you will get a commission that way from Amazon. I was just looking at your silicone cutting boards and thought what a great idea. Plus you could tag the Instapot you use. Anyway just want to support you as best I can and a big thank you for doing these videos! Plus you could add your nonstick pans and griddle!!

[@chrystalthornton1502]

I've made your enchiladas (twice) and now the cheese sauce, made your crispy french fries and started using lime infused vinegar on some of my veggies. You rock, girl. Love your channel.

[@PlantifulKiki]

Chrystal Thornton that’s awesome!! I’m so glad you have liked what you’ve tried so far!! Thank you for commenting!!! Have a beautiful day

[@joyblom3547]

You videos are always awesome! I love how real and honest you are.

[@PlantifulKiki]

Joy Blom thank you! You’re worlds mean a lot! 🙏

[@rachelbrown5892]

ROFL!!! I had to laugh when you said there was whining and complaining at the beginning and you are tougher!! A true mom for sure!! I am a mom of three and can relate! Way to go!!! LOL!!

[@bflogal18]

I highly recommend Orrington Farms vegan bouillon to add to any soup. I’ve been using the vegetable stock flavor, but they have vegan chicken, beef and ham flavors also. It was a game changer in my transition to a WFPB diet.

[@aheartofworship27]

Thanks for the feedb.

[@tara281]

Whine away 😂😂 love it. Thanks for another great video.

[@PlantifulKiki]

Tara TreeLove glad you liked it!! And thank you!

[@suzybvegan]

All delicious! But can we talk about your dress? Girl. you look stunning x

[@PlantifulKiki]

Suzy B oh my goodness thank you so much!! I paid like 4$ for it at the second hand store which makes me love it even more!

[@suzybvegan]

Plantiful Kiki it’s gorgeous

[@kerrilalane6430]

Yes I was thinking that too! Wow

[@michelleguzman9915]

Hi Kiki🙋I just made the Vegetable Soup. It came delicious! I did add more seasoning garlic powder, onion powder, dry basil, salt, better than bullion vegetable, and 2 cups of chickpeas 😋! This will definitely be a staple in our house! Thank you as always🙏❤!

[@heidiminett8868]

I have 8 kids and I get that question ALL THE TIME! "How do you get your kids to easy that way?".... ummmmm, well.... they get hungry and eat it or nothing.😂😂 Now they love it and all me when we are out..."Is this healthy mom? 🥰🥰

[@kimwall2067]

Just started binge watching you. I absolutely love you. I need a cookbook from you. Seriously I love your style. Your wisdom on this stuff. You make it simple

[@FaithJourney989]

0:44 Hilarious but also so familiar!!! I can relate, girl. Love your channel. I'm learning so much!!!

[@loriekarabatzoglou1543]

That is genius with the vegetable chili soup for the baked potato

[@beckymccray4582]

i just discovered your channel last week and have been binge watching all of your videos! I've been vegan for 2 years, but sadly - since this Covid thing, AND having a carnivore in the house (hubby) - i bought cheese for him while we're home and have had some. I have gained 6 lbs since being home-bound and feel like stir-fried crap. I've also had too much 'vegan' junk food in the house. *(it's all gone now) Discovering your channel will help to steer me in the right direction. I initially lost 20 lbs when i went vegan 2 years ago, but have gained half of it back (partly due to this pandemic). Like you - for me at this aga (55) it's not about the "skinny'... i just want to feel vibrant, healthy, and energetic. I must admit, though - i'm a little nervous about giving up oil and fats, only because i have always cooked with EVOO and Avocado oil. That being said - I bought The Starch Solution book though (should have it tomorrow!) and am interested to see what happens if i jump into this with both feet. I made my first pot of red-beans (from DRY beans) ever in my life. I used no oil and followed a lot of your ideas (plus some of my own) and they are DEEE-lish! I am Insulin Resistant and have been for years. I was able to cut my meds down by half after going vegan. Hopefully i can get off of it all together with Starch Solution eating. :) I had already planned to 'detox" from the yucky food of these last two months. This gives me a better goal... not just a detox - but a healthier way to eat... PERIOD! Anyway, i'm blathering on. Just wanted to thank you for the insight. (I'm waiting for one ingredient to arrive to make your plant-cheese. i cannot WAIT for that!) Thanks for the inspiration!

[@annecaulder9495]

Becky McCray I’m close to your age and need to take off around 30 lbs. so I’m going for it! Been vegetarian since childhood, and my son wanted to eat keto this year. It did nothing for me, but I was able to lose 18 lbs. by other means, before this COVID sent us home. Gained back around 9 lbs. since then by stress eating. Thing is, my parents have been eating exactly like this since the ‘90s, to reverse Dad’s diabetes, so I know better. BTW, they feel great. Dad is a two-time cancer survivor, just turned 82, and says he’s going for 100. Mom is nearly 77 with no health issues, just retired last year. Best wishes to you!

[@mschoen5]

I just made (& LOVE) your cheese sauce. I'm so excited to make a grilled cheese sandwich with it!!! Thank you for this channel. You are such an inspiration.

[@traceyzvirblis4909]

Michelle S I just read your comment quickly & thought it said “I just made love to your cheese sauce” & I thought to myself WOW I gotta get that recipe, that stuff must be Ahhhmazing! 😂😂

[@laceykeller7579]

Your channel and health journey has been really inspiring on how to keep it simple and not overthink. On the technical side your videos have been really good and would love to know how you edit them or found others to help you?? Creating videos can be so intimidating!

[@rinijames7849]

I love plant based eating but my Sunday prep works takes a lot of time. You have inspired me to make it more simple. Thank you for sharing

[@byusaranicole]

Pasta sauce in your veggie soup? Geez why have I never thought of that???

[@PlantifulKiki]

saranicole it’s seriously the easiest way of flavoring soup! My favorite is a roasted garlic pasta sauce !

[@jeniferdelatorre1775]

Love it! I have a Nacho too!! He’s a German Shepherd.

[@PlantifulKiki]

Jenifer De la Torre I love German Shepard’s!!! And thank you!

[@glo389]

Delicious food! Can’t wait to make these recipients! Thanks.

[@songbirdmedows]

I discovered your channel on March 4, 2020. I have been binge watching LOL. I want to thank you for putting this out there because I have been plant-based for five years now. And still do not feel the wonderful feeling is it plant-based people tend to have and I haven’t lost any weight. I don’t really need to lose a whole lot, but I’d like to lose some. Anyhow I know now what I’ve been doing wrong by watching your channel. Definitely overdoing it on nuts and seeds with sauces and dressings also bread. So thank you so much For getting me in touch with John McDougall M D The Starch Solution. I bought the e-book because I live way out of the city and get into the city takes me an hour. I wanted it today. Also thank you for simplifying everything. My brain has been on overload and you just kinda took that away so I would like to say thank you. Also I like that you changed your wording to “efficient not lazy.” I would say the last thing in the world you are is lazy :-)

[@gracegirl6635]

Song Bird Totally agree, her stuff is sooooo very simple!

[@cigdemturkmen7108]

I've been looking for the e-book couldnot find kindle where can I buy thx

[@ayanamadrone]

Song Bird, I also have been plant based for a long time, and something still seems to be missing because I haven’t been losing weight and feel really low on energy. My husband who probably has almost 100 pounds to lose has also been eating a vegan diet and mostly whole food plant based along with me. He is struggling to lose weight, too, but according to everyone who promotes a vegan diet he should be dropping it super fast. I’m excited to try out a low-fat vegan diet to see if this will help. He is going to go fat free (no avocado, oils, nuts or seeds) and see what results he is able to get.

[@ayanamadrone]

ÇİĞDEM ÇAM Google Books has both the e-book and an audio book version.

[@gracegirl6635]

Lisa Dempster Keep is posted pleaseeeee.😆😆😆

[@genevajohnson2378]

I love your videos. I also love your refusal to cook separate meals for your family.

[@trevorhoward7169]

I also thought the intro was very amusing. Cannot wait to try these 3 recipes. Why does Kale in the Uk only come in bags, chopped up, so it’s impossible to cut all the stalks off? Sorry that was a thought not a question. I have one question though. Where do you get your protein from as a lot of your recipes do not seem to have any?

[@AaronFultz]

Hi Kiki, I am looking for you falafel recipe Video but can't find it. Can you help? Thank you!!!

[@ashleyfiore6194]

👍💡🤩🥔 Great idea thank you!

[@CynthiaAva]

Excellent video as usual. I wish I could get my teen daughter on board...but she is tough. She craves meat and fat. I have to work on that...She also has a ravenous appetite..very thin and high metabolism. I wanted to ask you where you purchased that white plate/bowl you put the soup in. I love those. :)

[@LauraCastillejos]

All 3 of these look delicious! And girl you know I love efficient 😉 😘

[@PlantifulKiki]

Laura Castillejos Hahahaha yessss! Efficient always! 😂

[@victoriasmith1233]

I loved your intro! After three weeks, I am hearing less complaints from my family, and they like what I cook. My husband and I have already started losing weight. 🥰

[@Queen-sb8yq]

This cheese sauce is a complete game changer ! I am vegan for a long time but looking to change direction on what I eat, since I need to lose some weight and this is a great choice. Thank you so much for your videos and just good information from a real person. I was wondering if you take any supplements on a daily basis and if so what works for you? Keep the great videos coming, and thank you 😊

[@bellebeauty67]

Ya got me at, “This is Nacho and I love him soooo much” and then.....”was it difficult to transition family to plant based...yah, but I’m tougher than those boogers” Your so inspirational Kiki! Loving your content and success story of The Starch Solution!

[@hollimarie1111]

I love that you make them eat healthy. How did you transition them? My kids unfortunately are still persuaded by the foods that others eat.

[@Cynthia-s2p]

Kiki,your simple and easy ideas are so inspiring! The 50/50 Plate is so fun and creative to come up with every day! So healthy and wonderfully life~giving!

[@aheartofworship27]

Hi there Kiki, I'm starting your eating plan, however I do have concerns about my diabetic husband. Does any of the books you reference mention anything about diabetics? I'm curious to know. Thanks and I absolutely love your videos. You have really inspired me. Bless you. PS keep wearing of the shoulder tops. You are beautiful and wear them well.

[@Bree548]

Kale & mushroom skillet: - 1 bunch kale - 4 cooked potatoes - 1-2 cups mushrooms Sauté mushrooms with potatoes. Wilt kale on top & serve with cheese sauce and ketchup

[@jessicamullen1365]

Just found your channel Kiki and I love you so much already!!!! 💖💖💖💖

[@amanitacastanea2435]

Do you have some recipes with tomatillos?

[@scotgirl4703]

You make me smile Kiki, thank you so much for your inspiration!

[@PlantifulKiki]

Scot Girl aww thank you!! Thank you so much for your kind words and encouragement !

[@bobbyg1570]

You freaking rockkkkkkkkkkkkkk

[@emilylessard7430]

So, since you have come out with a recipe book, not many of your recipes are on you tube. That’s fine.. but I just bought your cookbook and the recipe I am looking for isn’t even in there! I want the tomato soup recipe!

[@Raddiebaddie]

I love your channel it is helped me realistically apply this high starch low fat plant based foods. I was already vegan for years due to animal and environmental concerns but now this added layer of plant based for health can be great too!!

[@hollywhitelow3080]

I know you have said many times you can’t get rid of the ketchup & im the same girl! Is there a brand of ketchup that is better to use that can be purchased at wal mart or Kroger? I don’t have a Whole Foods store in my area.

[@heeeeyjai]

Not food related but WOW I need to visit Colorado, that view is ridiculous for hiking!

[@janbloom2293]

Watch Jane and Ann Esselstyn on you tube to learn how to strip kale by hand

[@janbloom2293]

How does your husband feel about this food? Mine wants nothing to do with it so he does his own cooking and grocery shopping

[@traceyzvirblis4909]

Fantastic amount of information for us newbies, thanks so much Kiki 🥰

[@ajohnson3644]

Are those raw potatoes or were they pre steamed? I know you usually do a big batch of cooked potatoes

[@Raddiebaddie]

Would you eat just one of those potatoes as a meal or eat several? That looks like a small portion

[@sabrinag6753]

I made the cheese sauce. How long is it good in the refrigerator until?

[@Kelleena1on1]

Hello what kind of cooking pans are these you use please ?

[@robinbyron2378]

Question is this a good substitute for sour cream cashew yogurt

[@pilgrimcarolee7294]

Kiki, you eat low fat. I Noticed you put 1/2 cup cashews in your Cheese sauce. Have you figured out about how much fat in your Serving on your tortilla? I am trying to figure it out. Also, did you know Dr.McDougall says you need Salt! I just watched his video where he Really breaks down breaks Every food down to molecules!!! Very helpfull. He also explains why some People should Not eat fruit at all or very little.

[@poseycolorado1922]

You are so positive and supportive! I love you!

[@rosel.150]

Thank you so much for your ideas and tips. I have been vegan for about 10 years now, but ate a lot of fat such as avocados, nuts, and seeds. I started following you a couple of weeks ago and I am losing weight instead of gaining. I also just spent a few hours batch cooking. The convenience will help me to be successful. Thank you.

[@monicaa78]

That potato reminds me of potatoes I used to eat at Wendy's. I am making this for sure and adding the sour cream idea from the last video I watched.

[@brittanyhanke]

My husband and I make your marinara veggie soup all the time! Amazing trick to use jarred marinara! Genius!

[@halcyon-cg2eb]

Love the video and meal ideas, but the music (while preparing food) is absolutely awful, I had to turn to mute.

[@sallythomas8772]

Hi hun what does the cheese sauce taste like hun xx

[@susanz894]

Your videos are amazing and have helped me a lot. I make your cheese sauce and love it, but the one you use for the sandwiches in this video looks very different. Is it a different kind than the one you linked, maybe?

[@guitar819]

I was wondering if you could give us what a weeks menu would be for you. I want to lose weight and get off of all my meds. I put on some weight when I lost my son and need to lose about 50lbs. I love all that you share and love your success story. I really would appreciate it....thanks

[@humblelovingsouls]

Hi Kiki, love your videos! what do you use for filing (tripod, camera, ect. .)?

[@PlantifulKiki]

Live Love Plant-Based thank you! Sooooo, you’re gonna laugh....I use my iPhone as my camera....and a selfie stick propped up inside a tall pasta jar as my “tripod”. I so have no idea what I’m doing 😂

[@humblelovingsouls]

@@PlantifulKiki 😂you're kidding right??? Your videos look so good!!

[@humblelovingsouls]

@@PlantifulKiki also, I forget from your previous video. Did you have chronic fatigue? I am curious if Startch Solution helps with that.

[@PlantifulKiki]

Live Love Plant-Based lol !! I wish I was kidding! Maybe in my next vlog I’ll show everyone 😂....I didn’t have chronic fatigue but was tired all the time! And now o have tons of energy. I’ve heard people say that starch solution has helped them recover from chronic fatigue....you can search on dr mcdougal site for chronic fatigue and he should have some info on it as well as hundreds and hundreds of testimofrom people :)

[@marthaarredondo5984]

You know that’s right! Momma is tougher. Whatever momma cooks get babes will eat!

[@powellfamilyfarm]

do you use your fat free cheese sauce or the cashew cheese sauce for your grilled cheese sandwiches/quesadillas ? thank you!!

[@PlantifulKiki]

Powell Family Farm I prefer the fat free oatmeal one

[@powellfamilyfarm]

@@PlantifulKiki thanks!

[@yasmino.2193]

I’m not sure if you have made a video similar to this but it would be interesting to see maybe a video about tool or kitchen utensils that have worked out for you.

[@kinitokaibai6361]

Hi, Ive only recently found your vlogs & am really interested in your lifestyle... I also have the same health issues you had when you first started. How did you deal with the sugar cravings & how long did it take you to work through this stage? Keep up the awsome work!!

[@zhanara6055]

What kind of bread do you use

[@melissafontaine9718]

What bread did you use for the grilled cheese? Does anyone have oil free brands the enjoy?

[@Larry30102]

I’ve been loving your vids...keeping about the health, not about the skinny....the skinny will come. Your recipes are awesome as I go through you vids. I defiantly will be trying them all!

[@lp7931]

Great ideas! Looking forward to trying them. They will be perfect for soccer season!

[@PlantifulKiki]

L P thank you!

[@aliwald2120]

Excited to try some new recipes! Thanks for sharing your recipes and inspiration!

[@chloetemtchine]

Thank you so much for these recipes! xoxo

[@jocelynbullard2150]

What type of pans do you use?

[@elizabethduhn5214]

That skillet!!! 🤤🤤🤤❤️

[@JoseCastro-pw1yz]

What brand do you use for the skillet/pan?

[@mumfymag]

Love this video! Thank you for being here to encourage others! 🍃🌷💗

[@magdanieniewska2687]

Looks delicious 😍

[@melaniehutt5603]

Planning on trying these this weekend! Can’t wait!

[@lesliehardin7963]

How did you get your husband to transition without a fuss?

[@andreakamsma9737]

is your dog vegan? Love your channel btw :)

[@GinaC4]

Thank you! Gonna watch and learn how to make your cheese sauce now!

[@donnaflaherty9660]

Love your videos and you're helping me and others so much! Question: So, you don't heat up the Vegetable Lentil & Roasted Red Pepper soup before adding to potatoes? Interesting concept, but I'd have to cook it first.

[@PlantifulKiki]

Donna Flaherty thank you! Ya if my potatoes are hot then I don’t lol.

[@coconutwater11]

I love your soup recipes

[@ric0816]

For God's sake people!!! Please do not force your children to eat a vegan diet!! Are you out of your mind??!!!!!! Open your eyes and go and educate yourselves!

[@rebekahhall3249]

People "force" their children into their beliefs all the time, into religion into sport, into who their friends with, into politics. Why not into plantbased/vegan?! At least it's healthier than the standard American diet. Everyone does what they think is best for their kids, you do you babe

[@ric0816]

It is definitely not healthier than SAD. It might be less horrible for human health. There is a massive difference. So if kids are forced into all sort of shit let's top it up with putting them on a terrible diet. What a stupid comment. Check out the thousands of anecdotal experiences online for a little start I.e here on youtube. Open your eyes people and get yourselves out from the cult and tunnel vision. My heart goes out for all those children. Anyone who puts their children on vegan diet commits a crime!!!! Heartbreaking.

[@ric0816]

@You can't leave this empty so what you are saying is if others can give children food high in cholesterol and meat containing hormones you have the right to put your children on a terrible vegan diet???? What a bold statement. This is the problem that most vegans follow a cult with tunnel vision rather than being open minded and checking out latest unbiased scientific evidences. Join a few carnivore groups and type vegan in the search bar and see fellow vegans' anecdotal stories how they ruined their health!!!! They heal themselves on carnivore diet. Depression, anxiety etc. Open your eyes ppl. Anyone who thinks cholesterol is bad for us clearly have no clue and follows very dated biased mainstream health advices. Also pastured organic animal foods are extremely nutrient dense and there is no hormone in them. Once again. Open your eyes people!! Open your eyes!!

[@Discovering.jess.]

Can you eat quinoa???

[@where_oh_where_is_blue]

what a HUGE Variety ❤

[@shawanalulu]

What bread did you use?

[@jeanphilpot350]

Hi Kiki, another great video. I only seem to crave starches, potatoes, rice and such. I only have about 5 pounds to go and I’m stuck. I eat roasted veggies once a day at lunch, with a baked potato but after work, I want cereal or frozen hash browns. I feel like I should be doing better than I am. Any advice?

[@PlantifulKiki]

JEAN PHILPOT I think you are doing amazing!! Only 5 lbs to go!! I wouldn’t sweat it....if you like how you are eating I’d keep doing what you’re doing....dr Neal Barnard always talks about all these studies about people who switch to this lifestyle and they are lighter after 1 year, and even lighter the second year....but i know that adding a bowl of soul or salad or steamed veggies to your meal and eating that first has helped people lose weight....just don’t let it steal your joy:) you’ve done so well!!

[@jeanphilpot350]

Plantiful Kiki you are so encouraging! Any advice about snack snacks? Should I just stick to fruit.? I’ve been eating Mary’s gone crackers with salsa for a quick snack when I get home and I’m so hungry!

[@PlantifulKiki]

JEAN PHILPOT I don’t think that sounds like a bad snack...fruit would be more filling for less calories but rice cakes are great, or a small bowl of rice or a potato to hold you over until dinner...

[@sassyjohn1]

Looks delicious. Sauteeing the carrots adds additional flavor!

[@PlantifulKiki]

sassyjohn1 that’s a great idea!

[@cutelilsydmon]

Can you talk more about how to got your kids to eat this way....asking for a friend 🙄

[@jenniferschaffer1625]

Do you ever eat tofu or faux meats??

[@PlantifulKiki]

Jennifer Schaffer I easy tofu for sure! And so does my family....my kids love it!! I don’t care for faux meats except for the soyrizo from Trader Joe’s....omg it’s amazing and all it takes is a light sprinkle to add to a breakfast burrito. It has oil in it so it’s high in fat so I don’t have it often and use very little. But my husband loves faux meats and he has trouble keeping weight on and zero health problems so he’s more liberal with them

[@boshita638]

Awesome channel!!

[@PlantifulKiki]

Reyna Castillo thank you!

[@Nadege949]

Thank you Kiki!

[@PlantifulKiki]

Nadege949 you’re welcome!! Have a beautiful day!

[@jaiditnon8528]

You have a new stalker 😁

[@plantplottersparadise4005]

I think I would have that potato and mushroom skillet with some rice . Ur right about that cheese. I made corn bread enchiladas with it and my teen loved it that he had nearly all of it. I had only baked small tray to try it. Those cashew I think make the cheese so flexible to use. Part of my weekly batch cook now. Thank u kiki for ir simplicity

[@PlantifulKiki]

Aneesa Onaysa rice with it would be delicious!! I sometimes add white beans to it as well. That cashew cheese sauce is everything right?! Once I figured out how to make a good cheese sauce it really helped my kids transition:) and you’re so welcome! Thank you for commenting and your encouragement!

[@plantplottersparadise4005]

😍