The Food

PBB_smThe Plant-Based Blueprint: A bonus gift for you!

Fit Quickies: 5 Minute Targeted Body Shaping Workouts is all you need to get started at becoming healthier, happier, and more fit. When you buy the Fit Quickies book, as a special bonus gift to support you even more on your plant-based adventure, I will send you a gift copy of Lani Muelrath’s Plant-Based Blueprint at no extra cost to you!

What is the Plant-Based BluePrint?

The Plant-Based Blueprint includes three sections:

  1. User guide
  2. 16 day real-meals personal journal. This section includes notes to you from me as well as some simple ideas – ‘recipes’ – for simple cooking and food prep on the fly
  3. 12 simple recipes, including: Smokey Butternut Lentil Soup, Summer/Winter Squash Curry Vindaloo, Sexed-up Rice, and my famous World Burger.
The best Christmas gift I could have ever received was a copy of your Plant Based Blueprint. Thank you Lani! It has answered the final questions I had about this lifestyle. Your daily log has helped me to understand that as long as I stick with low fat, whole plant based foods I can FINALLY let my hunger and tastes dictate what I eat every day.With all of the multitudes of diets I have been on over these past 40 years I was so hung up on on portion control, how many carbs I should have daily and calorie counting, not to mention the suggested recipes to plan your daily meals to meet any particular diet requirements to lose weight that I would become so frustrated and just give up!Your Plant Based Blueprint has opened a whole new door for me knowing that I can keep my meals nutritious, simple and easy!! I am beginning my 100% plant based lifestyle journey with total commitment today.Thank you so very, very much again Lani!  I am so looking forward to receiving my copy of Fit Quickies when it becomes available. Wishing you the happiest New Year ever! I am certain that this year will be the year of restored health for me!

Cheryl Jackson
Burbank, CA


Buy Fit Quickies Today!

Buy your copy of Fit Quickies 5 Minute Targeted Body-Shaping Workouts today to get access to the Plant-Based Blueprint

Already purchased your copy? Click here.



Excerpted from the introduction
of the Plant-Based Blueprint

”Eat like it matters”

Lani Muelrath’s
Plant-Based Blueprint

16 days of eats, recipes, personal notes, and food tips
from the Plant-Based Fitness Expert
Lani Muelrath, MA, CGFI, CPBN, FNS

Menus * Meal suggestions * Recipes * It’s all good. But…

When it comes to making changes with what’s on your plate, menus, meal suggestions, and recipes point out the possibilities. But they can still leave you wondering what to eat, and how the heck to put it all together.

What does real eating on a plant-based, whole foods, low fat diet really look like? How does the Plant-Based Fitness Expert eat?

Readers tell me that some of their favorite articles on the plant-based fitness blog are those where I spill the beans about what I actually ate on any given day. What did my plate look like? When did I eat it? How much? And why?

And you know what? It doesn’t surprise me in the least. Because if it really does come down to the food, then the details of what’s on our forks is very important and of ultimate interest. A peek into how someone who has been at it for a long time puts it all together can be enlightening and liberating. It can help us along with finding our own best plant-based plate match. If you agree, then I wrote this for you.

The Birth of the Plant-Based Blueprint

What, I wondered, is the most immediate, concrete way that I could help and provide you with answers about how to make it easy and simple to eat a plant-based diet? After all, I’m always telling you I don’t like to spend a lot of time cooking, that I love to eat, and that the freedom with eating this way is unprecedented and unparalleled with keeping you well fed without keeping you fat.

A flash of enlightenment. So simple. Why don’t I just keep a food journal for a couple of weeks that would show you, in detail, what eating a whole-foods, plant-based, low-fat diet actually might look like? While not in the habit of keeping a journal of what I eat every day, I decided that I would for a couple of weeks, just to help you out.

Though years ago somewhat compulsive at tracking every calorie and gram on my plate, my eating patterns have become so easily successful at keeping it fun and keeping me healthy, well fed, and trim over the years that I no longer write it all down. It’s actually one of the joys and freedoms of the way that I eat – I just go by hunger signals and make sure to have quality choices at hand.

But in order to create this tool for you – the Plant-Based Blueprint – I went against the grain and measured what I put on my plate. Yet not until after I’d already dished it up. I piled food on my plate in the usual style, then measured and transferred to another plate so that I could report back to you. Anything for the cause!

The Plant-Based Blueprint demonstrates how to follow hunger and fullness signals without the problems presented by a highly processed, omnivorous diet.

Keeping it Simple

My plant-based diet is really organized on a 5 food group plan: veggies, starchies, fruit, beans, and nuts and seeds. I elaborate upon this in great detail in my book Fit Quickies: 5 Minute Targeted Body-Shaping Workouts.

In the Plant-Based Blueprint User Guide, you’ll find:

  • Find your own eating rhythm
  • Real life application
  • Perfection? Try “perfect enough” instead!
  • What’s on my plate?
  • It’s all good
  • Simple food prep
  • Plants only
  • Uncomplicated
  • Restaurant rule of thumb

Grab your gift now! Here’s how:


hendersonLani, I just read your Plant-Based Blueprint cover-to-cover. The presentation is beautiful! And  I love the way you describe your daily eating in a way that is so accessible and grounded, and not something only perfect “dieters” (and maybe Victoria’s Secret models ;) could pull off. I also like the eating-out tips on what to ask about, what not to worry about, and where to draw the line (animal lard, etc.).I printed off the recipes and stashed them in my recipe collection in the kitchen. I love the simple 3-2-1 salad dressing!! I had never done that before and find it a very satisfying way to dress a huge dinner salad! And you and I share the same philosophy on recipes — keep it simple and wholesome, with minimal fuss.Thanks for coming through with the good stuff — once again!!Julianne Rowland,  Johnson City, TN

Step 1 Step 2

Buy your copy of Fit Quickies to get access to Lani Muelrath's Plant-Based Blueprint.

If you've already purchased your copy, proceed to step 2.

amazonamazon_calyons barnesandnoblepowells

Complete the following.

Complete this form, and instructions to download LM PBB will be emailed to you. Be sure click on the confirmation link in the email that you will be sent upon completion of the form below.