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The Engine 2 Diet

Engine 2 DietThe Engine 2 Diet

When I first heard the term ‘Engine 2’ Diet, I immediately thought of fire engines and big, burly firemen and lots of beefcake.  I mean beef.  Sorry, the mind wanders at times.

At any rate,  I was quite surprised to see that the Engine 2 Diet is a plant based diet, in other words no beef or meat of any kind.

The Engine 2 Diet was created by firefighter Rip Esselstyn to assist members of his Austin, Texas fire department to get back into shape.  Vegetarians don’t normally impress me much, as I see a lot of vegetarian junk food being eaten.  Coke and fries may not have meat, but that is not a meal!

But this is different in that it is whole foods based (no processed junk) and also low fat.  Dieters are encouraged to cut out vegetable oils and anything that has more than 2.5 grams of fat per 100 calories.

There are two phases of the program, you can do the ‘firefighter’ version and go all in, or you can do the ‘fire cadet’ version and ease into this new way of eating.  Either way, the dieter is encouraged to have their bloodwork checked and go on their 28 day challenge and then recheck the bloodwork.

Pros and Cons of The Engine 2 Diet


A low fat, plant based diet can lower cholesterol and prevent diabetes and heart disease

This is not a weigh & measure diet (but certain foods are off the menu.)

Promotes a long term way of eating for the whole family as opposed to a diet.


Unless you are really committed to a vegan or vegetarian lifestyle, this is hard to stick to.

Might be too low fat to stave off hunger


Interestingly, my own son has been a vegetarian for 7 years and he is strong and healthy.  He is an air cadet and goes on weekend survival trips and just does not eat meat for ethical reasons. I could definitely see him advocating The Engine 2 Diet!

The book outlines the 28 Day Challenge and has many recipes.  There are also some online resources out there on Facebook and Pinterest to keep you motivated.


The Engine 2 Diet: The Texas Firefighter’s 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds


My Beef with Meat: The Healthiest Argument for Eating a Plant-Strong Diet–Plus 140 New Engine 2 Recipes


Forks Over Knives – The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year

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28 Responses to The Engine 2 Diet

  1. Jennifer Clay says:

    I am not really into diets like this but to each their own! I would like to see people’s results that have tried this tho.

  2. Dov Shapira says:

    Yes, we need fat in our daily diet.
    For vegans, you can get all the good fats from eating nuts.
    B12 vitamin is another story.

    • Diet Guru says:

      This is true, and the book does allow for things like walnuts and flax seeds. I think it’s more the processed oils they are against.

  3. Tyler says:

    Fat is definitely an essential component to one’s diet, with out it you couldn’t gain muscle.

  4. Vene' Payton Artis says:

    I don’t diet..I am a vegetarian and try to keep a balance blend so keep my “engine” running properly

  5. Robert Manea says:

    interesting diet.. i never heard of it.. but it may work.

  6. MeliLovesCards says:

    Very interesting. I would like to suggest a more healthy alternative…”Wheat Belly” by William Davis, MD. It works for me!!

  7. Lisa Hodges says:

    I don’t think I could do this. Depravation has never been a good thing for me. Thank you for sharing.

  8. Kelly says:

    I bet we would be a lot healthier if we all ate this way everyday..

  9. Jim Striegel says:

    I workout and try to eat heathly, so I can be back 10% of the time.

  10. Savannah-Lin Dofa says:

    I am sure this diet is great for those that can live without meat.. for me I LOVE LOVE LOVE meat!.. I will pass this on to those I know that will find this helpful!.. Thank you for sharing!

  11. Irene Saadeh says:

    Great information. I will check it out. I am not a vegetarian but really hate to eat meat for ethical reasons too. This sounds good. I have been trying to do more plant based meals. Thanks for sharing.

  12. Alikekid Sanrisk says:

    I love meat, but I keep myself to stay off of it.
    So I consume meat no more than 2 weeks a month, lol

  13. Deborah Munoz-Chacon says:

    I’ve cut down on meat quite a bit but still like to have it a few times a week. It might be hard to give up. But, it couldn’t be any harder than giving up sugar. And, I’ve done that.

  14. Alicia Soekawa says:

    I need to try this diet out. I am basically a vegetarian – I eat seafood on occasion. thanks for the breakdown.

  15. Janice Tarquin says:

    I have been tempted a number of times to try to go at least “mostly” vegan, but I’m not sure I could give up a bit of bacon now and then! Interesting post; thanks for sharing!

  16. Organic foods like fresh fruits and veggies are the best food towards a healthy diet.

  17. Tom Holmberg says:

    Interesting diet, although anything but a well balanced diet that does not cut out main food groups is hard to maintain over time

  18. Daniele Holmberg says:

    That sounds like a great diet:) I always believe it is important to have a balance of all items. I don’t like to eliminate any items. Moderation is key:)

  19. Robin says:

    Sounds like a great diet, but if I can’t stick to it, I dont do it. Sometimes going back and forth with different eating habits throws our whole metabolism out of whack more than anything… so I am certain it’s fabulous for some, but the no fat or meat thing would not last long for me, haha 🙂

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