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I. Welcome

II. Quick List - Foods youll be enjoying and avoiding or limiting during your
seven days

III. Meal Builders and Easy Meal Ideas - Inspiration to help you build easy,
healthy, plant-strong meals. These are exclusive shares from Rips latest book,
The Engine 2 Seven-Day Rescue Diet

IV. Facebook Group Guidelines - Tips and guidelines to help you navigate the
Engine 2 Seven-Day Rescue private Facebook group

V. FAQ - Answers to the most common questions asked by Challenge

participants

VI. Next Steps - Completed your Seven-Day Rescue Challenge? Way to go!
Heres what you should do next

VII. Disclaimer

VIII. Talk to Your Doctor - This guide from Engine 2 and the American College
of Lifestyle Medicine can help you have an important conversation with your
doctor about the Challenge

IX. Challenge Pledge - Why are you on board? Share your goals, inspiration
and more by completing the Challenge pledge and sharing in the Facebook
group (or on your personal social media)

Copyright 2017 Engine 2 For Life, LLC Save a tree - view this document digitally
WELCOME

New York Times best-selling author Rip Esselstyn has set out to
change the downward spiral of health among many Americans
through plant-strong living. After graduating from college, Rip
emerged as one of the worlds premier triathletes. As a member
of the Austin fire department, he introduced his passion for a
whole foods, plant-based lifestyle when it was desperately
needed - to save one of his fellow firefighters from heart
disease.

Rip documented his success in his first book, The Engine 2

Diet, and soon joined Whole Foods Market as one of their
Healthy Eating Partners. His Engine 2 food line is a Whole
Foods Exclusive Brand that adheres to the tenets of plant-
strong living.

Over the past six years Rip and the Engine 2 team have helped
thousands of people profoundly transform their health during
their Seven-Day Rescue immersions. Those incredible results
inspired Rips latest book, The Engine 2 Seven-Day Rescue
Diet, and ultimately, this Challenge!

This Challenge isnt about meal plans and grocery lists. Its
about changing your approach to food. Its about taking
control of your health.

But to help give you some inspiration, this guide includes two
meal-building graphics from The Engine 2 Seven-Day Rescue
Diet. Youll also find a list of foods you WILL be eating this week
and foods you will be AVOIDING this week. Looking for even
more resources and recipes to help you through the
Challenge? Youll find that and more in The Engine 2 Seven-
Day Rescue Diet!

Before we get started, heres a little housekeeping:

1. Be sure to add 7DayRescue@engine2.com to your address

u c an fi n d th e recipe for
Yo
book so you receive your daily emails during the Challenge. inoa Burgers on
these Smoky Qu book!
2. Join the Engine 2 Seven-Day Rescue Challenge on page 246 of the
Facebook by clicking here. (Youll find more details on the
Facebook group later in this guide).
CHALLENGE QUICK LIST

ENJOY THE SIMPLE SEVEN!

1. All Vegetables: Leafy greens, potatoes, squash and more
2. Whole Fruit: Fresh or frozen (thawed - no smoothies!)
3. Intact Whole
Eodem modo Grains:
typi, quiBrown
nunc nobisrice, oatsparum
videntur (steel cutInvestigationes
or rolled),demonstraverunt
quinoa, farro, bulgur
lectores legere
clari, fiant
4. 100% Whole sollemnes
Grain Items: in futurum.
Breads, Eodem modo typi,
pastas me lius quod
and tortillas ii leguntout
(watch saepius. Claritas estoils!)
for added etiam
qui nunc nobis videntur parum clari, fiant processus dynamicus, qui sequitur mutationem
5. Legumes Baby!: Black beans, lentils,
sollemnes in futurum. Eodem modo typi, qui nunc pinto beans, chickpeas,
consuetudium lectorum.split peas, oil-free hummus
6. Extra Flavor: Herbs,
nobis videntur parumspices, vinegars,
clari, fiant sollemnes inhot sauce, mustard, ketchup, BBQ sauce
futurum
7. Beverages: Water, tea, coffee (For cereal only: Unsweetened almond, oat or soy milk)
Typi non habent claritatem insitam; est usus
legentis in iis qui facit eorum claritatem.
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 with restoring your health
and weight loss.
Eodem modo typi, qui nunc nobis videntur parum clari, fiant sollemnes in futurum. Eodem modo typi, qui
nunc nobis videntur parum clari, fiant sollemnes in futurum. Eodem modo typi, qui nunc nobis videntur
AVOID
parum clari, fiant sollemnes in futurum LIMIT
Meat
Typi non habent claritatem insitam; est usus legentis in iis qui facitAvocado - 1/4 avocado
eorum claritatem. per day or less
Investigationes
Poultry demonstraverunt lectores legere me lius quod ii legunt saepius. Claritas
Walnutsest etiam processus
- a small dynamicus,
handful per day or less
Fish qui sequitur mutationem consuetudium lectorum.
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 In order to reap the biggest benefits in just seven days, this
Smoothies new program will adhere to a very defined set of guidelines.
Juices
All coconut products For a comprehensive understanding of these guidelines,
Nuts (except walnuts) & Nut butters see Chapter 4: Why We Care About Calorie Density in
The Engine 2 Seven-Day Rescue Diet by Rip Esselstyn


Eodem modo typi, qui nunc nobis videntur parum clari, fiant sollemnes in futurum. Eodem modo typi, qui
nunc nobis videntur parum clari, fiant sollemnes in futurum. Eodem modo typi, qui nunc nobis videntur
parum clari, fiant sollemnes in futurum

Typi non habent claritatem insitam; est usus legentis in iis qui facit eorum claritatem. Investigationes
demonstraverunt lectores legere me lius quod ii legunt saepius. Claritas est etiam processus dynamicus,
qui sequitur mutationem consuetudium lectorum.

Copyright 2016 Engine 2 For Life, LLC Do not duplicate



Eodem modo typi, qui nunc nobis videntur parum clari, fiant sollemnes in futurum. Eodem modo typi, qui
nunc nobis videntur parum clari, fiant sollemnes in futurum. Eodem modo typi, qui nunc nobis videntur
parum clari, fiant sollemnes in futurum

Typi non habent claritatem insitam; est usus legentis in iis qui facit eorum claritatem. Investigationes
demonstraverunt lectores legere me lius quod ii legunt saepius. Claritas est etiam processus dynamicus,
qui sequitur mutationem consuetudium lectorum.

Copyright 2016 Engine 2 For Life, LLC Do not duplicate

 EAS
EASY NO RECIPE MEAL ID

Looking for more meal inspiration or recipes? Visit the Engine 2 Seven-Day
Rescue Challenge Facebook group and search for #sevendayrescue

Eodem modo typi, qui nunc nobis videntur parum sollemnes in futurum. Eodem modo typi, qui nunc
clari, fiant sollemnes in futurum. Eodem modo typi, nobis videntur parum clari, fiant sollemnes in
qui nunc nobis videntur parum clari, fiant futurum

Eodem modo typi, qui nunc nobis videntur parum clari, fiant sollemnes in futurum. Eodem modo typi, qui
nunc nobis videntur parum clari, fiant sollemnes in futurum. Eodem modo typi, qui nunc nobis videntur
parum clari, fiant sollemnes in futurum

Typi non habent claritatem insitam; est usus legentis in iis qui facit eorum claritatem. Investigationes
demonstraverunt lectores legere me lius quod ii legunt saepius. Claritas est etiam processus dynamicus,
qui sequitur mutationem consuetudium lectorum.
 INES
FACEBOOK GROUP GUIDEL
Now that youve officially joined the Challenge at engine2.com, click here to join our community of more than
10,000 on Facebook!

The Engine 2 Seven-Day Rescue Challenge Facebook Group was created to provide an online forum for
support and additional resources during your seven-day journey (and beyond).

Have a question? Use the group search box first to see if someone has already asked it (someone likely
has!).

Please note: Only posts (or comments) sharing or requesting Challenge-compliant recipes and resources
are allowed in the group. Please see the earlier pages of this guide for specific Challenge guidelines.

If one of your posts (or comments) falls outside of those guidelines, it will be deleted by a moderator.
Repeatedly posting content that falls outside the Challenge guidelines may result in your removal from the
group (and prevention from re-joining the group).

Looking for meal ideas or want to share your Challenge-compliant meal? Use the hashtag #sevendayrescue.

Please refrain from posting to the group any political, personal or other topics that fall outside of those
directly relating to the Seven-Day Rescue Challenge and its guidelines.

Posts that are reported by your fellow group members will be deleted by a group admin, and may result in
your removal from the group.

Your group admins are Ami Ann Mackey, Diana Mitchell, Laurie Kortowich and Rip Esselstyn.

Do not attempt to block a group administrator - doing so will result in your immediate removal from the group
(and subsequent blocking from re-entry). Have a question for the admins? Tag us!

Click on the events tab within the group for a list of any upcoming Facebook Live events. ANY scheduled
events will appear in this tab - please do not post to the group asking for the schedule.

Once Facebook Live sessions have ended, the videos are available for viewing under the videos tab in the
group. NOTE: These videos are not accessible on all devices. If you cannot find the videos tab in your
mobile app (either as a separate tab or by clicking the group information or buttons and scrolling past
the basic group information), try using your mobile browser to visit this link.

We do not allow self-promotion, outside health coaching, medical advice or the requesting or sharing of
copyrighted material (recipes, interior book photos, etc) in our group. Posts may be deleted or group
membership can be revoked at any time, for any reason.

The Engine 2 Team is not responsible for limitations, technical error or other issues arising from the use of
Facebook or the Facebook mobile app. We are unable to assist you with technical issues - please contact
Facebook.

This group is more than 10,000 strong - many of whom have already completed the Challenge and are here
to provide you with support during your journey - we encourage you to be active, commenting and sharing
posts that inspire, motivate or otherwise help your fellow group members!

Have more questions? Email: info@engine2.com. Please note: We cannot provide medical advice.
 R E QU E N T L Y A SKE D QUESTIONS
F
Have a question about the Engine 2 Seven-Day Rescue Challenge? Youll find answers to some of our most
commonly asked questions here. For more in-depth explanations of nutrition- or food-specific questions,
pick up a copy of The Engine 2 Seven-Day Rescue Diet.

What results can I expect from the Challenge? Cholesterol: -26 mg/dl
While researching the book, Rip compiled some significant data on the LDL Cholesterol: -24 mg/dl
results participants could achieve during a Seven-Day Rescue Challenge. Triglycerides: -23 mg/dl
Heres a look at what the data showed (note that everyone is different and Blood Pressure: -10/5 mm/Hg
your results may vary) Weight: -3.0 lbs

Do I need the book?

Within this guide and in our Challenge Facebook group, youll have access to all the resources and
inspiration you need to complete the Challenge. If youd like MORE insight, MORE inspiration and MORE
recipes, we absolutely encourage you to purchase The Engine 2 Seven-Day Rescue Diet!

Where can I buy the book?

The Engine 2 Seven-Day Rescue Diet is available online at Amazon and BN.com, as well as within Whole
Foods Market stores in the US, as well as many Barnes & Noble and other booksellers.

Can I have smoothies/juice?

During your seven days, you wont be drinking your calories. Americans are drinking between a quarter to
one-half of their calories. Instead of drinking your fruit, eat it whole!

Can I have tofu/seitan/tempeh?

Were keeping the percentage of fat calories to no more than 25%. The percentage for these products isnt
compliant with the Challenge guidelines.

Can I snack?
Ideally, your plant-strong bowls and meals will leave you satisfied until your next meal! But if you must
snack, eat some fruits or veggies (you can add some tahini-free, oil-free hummus on the side).

Why am I constipated?/What should I do?

Most Americans are getting only a fraction of their recommended daily fiber intake. A sudden, dramatic
increase in your fiber consumption through fruits, veggies and whole grains can sometimes be a shock. Be
sure to drink enough water to help keep things moving! If problems persist, contact your doctor.

Why cant I get Engine 2 products online/at my store?

The Engine 2 food line is a Whole Foods Market Exclusive Brand and is not available through any online
provider or at another store. If you find Engine 2 products available for sale online, please note that these
are not purchased direct from Engine 2 or Whole Foods Market. At this time, Engine 2 products are only
available at Whole Foods Market locations within the United States.

Can Rip come to my town?

Rip is frequently traveling to locations across the US. For the most up-to-date list of Rips upcoming events,
visit the Tour page at Engine2.com.
FIN ISHED THE CHALLENGE
Congratulations!
From the entire Engine 2 Team, wed like to congratulate you on your completion of the Engine 2 Seven-
Day Rescue Challenge. By focusing on YOU for the past seven days, youve taken control of the sugar,
fat and salt addictions that plague many who eat a Standard American Diet. If youre suffering from one or
more of the most common health ailments, you may have seen improvements. You maybe have also lost
weight. But you definitely feel great!

Whats Next?
The Seven-Day Rescue Challenge will hopefully be the beginning of your plant-strong life. Depending
on your situation and goals you have a few choices over what to do next:

Stay the Course

The guidelines you followed during the Seven-Day Rescue Challenge are guidelines you can (and
ideally should) follow for LIFE. If you have a significant amount of weight to lose and/or are suffering
from type II diabetes, heart disease or other health problems, continuing to follow the Seven-Day
Rescue Challenge guidelines can help you achieve your goals and live your best life.

Branch Out
If youre in good health and have a limited amount (or no) weight to lose, you may consider easing
into the traditional Engine 2 guidelines. This path may include adding small amounts of foods that
were previously off limits in the Challenge, like:

Tofu
Tempeh
Seitan
The occasional smoothie (as a dessert or treat ONLY)
Baked goods (watch your added sugar!)
A small amount of plant-based milk in your coffee (even the occasional latte)

Or adding slightly more foods that were limited during the Challenge, like:

Another slice of bread with your sandwich

A slighter larger handful of walnuts or trying small amounts of other nuts/seeds
Another TBSP or two of raisins or other dried fruit
Slightly more unsweetened almond, oat or soy milk
Add a bit more avocado
 T H E EN G IN E 2 G U ID EL IN ES
REMEMBE R

Regardless of which path you choose, keep in mind that there are guidelines for plant-strong life that
will NEVER change:

- Consume no meat, dairy or eggs

- Consume no added oil (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 dont adhere to a 1:1 ratio of calories to sodium (except condiments)
- Eat until youre comfortably full - dont stress over counting calories
- Keep moving - exercise every day!

Youre never on your own when it comes to your

plant-strong journey. We encourage you to stay
active in the Challenge Facebook group. Help the
newbies wherever you can, and stay on track with
your plant-strong lifestyle.

Want to take your plant-strong results to the next

level? Join us at an Engine 2 event! We host events
across the country geared toward amplifying the
results of your plant-strong lifestyle.

From our annual, all-out gangbusters festival, Plant-

Stock, to our Seven-Day Immersions (essentially our
Seven-Day Rescue Challenge dialed up to 11 and
featuring stunning exotic locations, one-on-one
access with A+ plant-based experts, hiking, yoga and
more!), we are excited to offer something for
everyone, at every stage of their plant-strong
journey.

Visit: http://2forksevents.com for more information.

Disclaimer

I understand that the whole foods plant-based lifestyle is a forward-looking view on nutrition and I am about to learn a new way of eating that
can change my life. I understand that I should work closely with my healthcare provider as dietary changes may alter my need for medication
and have other physical effects.

I understand that I cannot take the information supplied by this Program as personal medical advice. The information and reference materials
provided as part of the Program are intended solely for my general information. It is not medical advice nor is it intended to be used for
treatment purposes. The information presented is not intended to diagnose health problems or to take the place of professional medical care. I
understand that I always need to seek the advice of my physician or other qualified healthcare provider before beginning any new diet,
treatment, or exercise regimen. I understand that it is essential to have complete nutrition and ensure appropriate caloric intake from four main
food groups: whole grains, legumes, vegetables, and fruit, as well as to take a vitamin B12 supplement, if approved by my healthcare provider.