Meal planning

I like to start my day with a workout, followed by my nourished recovery drink of paleo vegan protein, blueberries, unsweetened flax milk with ice}. I have whole food supplements I take every day, and then my D, B-12 and my personal supplements and oils for my wellness routine.

Before my workout I get my lemon water in to boost my energy for the workout, and then I sometimes drink some turmeric water while working out.

About thirty minutes after my workout I will have that breakfast smoothie.

Breakfast is based on the type of workout that happened that morning. If I do a HIIT workout I will add in less, and after a strength workout add in more. A strength training workout meal for my husband however would be gluten free oats, finely ground flax seed, 1/2 scoop of Action Whey or Vega Performance protein, a handful of berries, and a couple teaspoons of hemp milk or  almond milk... or sometimes he does local raw milk.  You do have to have carbs after you strength train, but you need that protein to build your muscles. If I've done a straight up cardio workout then I'll have my recovery drink mixed with just coconut water {electrolytes} mixed with Protein, Organic Super Green Juice, Minerals & Antioxidants, blueberries and ice, a hand full of carrots and my sacha inchi seeds.

So what can you eat? 


What Can You Eat as a Paleo Vegan or Paleo Vegetarian:

Protein:
Always - pastured eggs, pastured + organic, full fat, fermented yogurt/kefir, organic tempeh, natto, edamame
Sometimes - organic eggs, grass-fed whey protein, organic tofu (extra-firm), lentils, various soaked and rinsed beans, hemp or pea protein powder

Vegetables:
Always - Acorn, Arugula, Asparagus, Beets, Bell Peppers, Bok Choy, Broccoli/Broccolini, Brussel Sprouts, Buttercup Squash, Butternut Squash, Cabbage, Carrots, Cauliflower, Collard Greens, Delicata Squash, Garlic, Kale, Leeks, Lettuce, Onions, Shallots, Rutabaga, Spinach, Summer Squash, Sweet Potato, Swiss Chard, Tomato, Turnip, Watercress, Yams, Zucchini
Sometimes - Artichoke, Broccoli Rabe, Celery, Cucumber, Eggplant, Fennel Root, Green Beans, Jicama, Kohlrabi, Mushrooms, Okra, Parsnips, Pumpkin, Radish, Rhubarb, Snow Peas, Spaghetti Squash. Sprouts, Sugar Snap Peas

Fruit:
Always - Apricots, Bananas*, Blackberries, Blueberries, Cherries, Grapefruit, Kiwi, Melon, Plum, Raspberries, Strawberries
Sometimes - Apples, Dates, Figs, Grapes, Lemon, Lime, Mango, Nectarines, Oranges, Papaya, Peaches, Pears, Pineapple, Pomegranate, Tangerines, Watermelon
Rarely - Dried Fruit

Fats: {Watch your fat intake if dealing fatigue}
Always - Cooking Fats (Coconut Butter, Coconut Oil, EVOO, GHEE, Clarified Butter), Eating Fats (Avocado, Cashews, Coconut Butter, Coconut Flakes, Coconut Milk, Macadamia Nuts, Macadamia Butter, Hazelnuts, Olives
Sometimes - Almonds, Almond Butter, Brazil Nuts, Pecans, Pistachio, Flax Seeds, Hemp Seeds, Pine nuts, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Sunbutter, Walnuts

Remember that this list is an offering for both Vegetarians and Vegans and so some choices will not be eaten by those that are vegan.

I have found that it's far easier to stick to a meal plan if you plan ahead. Hence the term meal  - plan. You have to plan it to execute it properly. One of the items that you find almost every single day on both my lunch plate and my husbands {Disclaimer: He eats meat}, is a big, giant salad. I go the route of pre-made in the good old quart mason jars, where my husband makes his each morning. His is based on the Sagi Salad {aka The Beast} and has besides a variety of vegetables, pastured eggs, pastured local meats in varieties of chicken or bison, and the rare day of wild caught low mercury tuna. He will eat halibut or cod, but is not a fan of salmon at all.

Mine are usually our homemade dressing, vegetables, quinoa or soaked beans or both, and then my greens. If I don't use quinoa in my salad I'll usually add on top some organic hemp seeds to get a little extra protein. I generally only recommend the pescatarian foods at most once a day, and eggs are even more rare. 

It's also easier to make up some dinner ahead of time - but I also mix it up because I have a family and sometimes that "go to" meal is not appetizing after you've had four days in a row. Don't be afraid to mix it up, but don't fall off the wagon just because you want to cheat. 

Snacks are plentiful. Usually it's either my Paleo Nourished shake if I'm on the go mixed with just water and ice, or it's a handful of Sacha Inchi Seeds with some Greens and Minerals in the morning or I love to have raw veggies with a fava jalapeno hummus.

In the future I'll be sharing more meal plans with you, but for now I hope by using the basics and your own favorite tastes you'll be able to create a healthy plan you can stick with.

CONVERSATION

3 comments:

  1. Sounds intriguing. Very refreshing twist. Do you have any alternative suggestions to whey? I currently use SunWarrior protein powder and eat a lot of eggs but very little meat. I found your blog thru Alaina. Jen @ www.existentialevolution.com

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  2. Jennifer, I love the Sunwarrior protein as well since it's sprouted and easy to absorb. I don't do any other dairy but the undenatured whey, and in fact wouldn't even recommend most whey products because they have no value at all. One of my favorite articles to share with those looking to go from vegan to vegetarian is this one - http://www.cancerinfonet.org/lifestyle/are-all-proteins-created-equal-no-whey.htm

    Another great protein you may want to check out, Jen, that is vegan is the BoKu Super Protein. I's a triple vegan source of proteins and has red dulse in it, which I am very fond of. A Super Protein shake with some kale chips... and I have to say my life feels complete. :)

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  3. And I am thrilled I now have a healthy Paleo Vegan protein source to recommend from www.PaleoNourished.com

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