Meal planning



If you talked to me a few years ago I would tell you that 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.

Now with the addition to intermittent fasting I start my day with warm water, sometimes it is my lemon water in to boost my energy for the workout, and then I sometimes drink some turmeric ginger water while working out for the autophagy benefits you get from it

About thirty minutes after my workout I will have that breaking the fast meal. It is essential that I get something that works for the day, and is easy. Smoothies are easy, but I am in a "cold pressed juice" zone right now with lunch so it almost feels like overdoing it.

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 any 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 simple recovery "cereal" with the green juice that has mixed in coconut water {electrolytes}sometimes I may add in additional protein.

Other days I will either cook or have already fast cooked items like my sweet potato "no-avocado" toast.

I have created the most amazing recipe portal for my tribe to support you as you get started. The meal planning support you need, with over 500 recipes you will crave for just $5/mo!

Paleo Vegan recipes

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 or we get busy with the instant pot or the Epicure guide and find a healthy alternative that will keep him full. 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 all homemade dressing (which are a breeze to make), vegetables, cauliflower rice or soaked garbanzo beans or both, and then my freshly picked or purchased organic greens (also sometimes cooked). I'll often also add on top some organic hemp seeds to get a little extra protein or a sprinkle of spices infused with nutritional yeast. I generally only recommend the pescatarian foods at most once a day (and only two or three times a week), and eating eggs are even more rare. I have found that vegan eggs are amazing when they are spiced correctly, so don't be afraid to try something different. Also there is an amazing fried egg recipe, that is not eggs, that you I recommend if you are not into the vegan eggs on the market.

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 Moringa Greens and / or Hydration Minerals in the morning...  as well I love to have raw veggies with a fava jalapeno hummus.

In the future I'll be sharing more meal planning events 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.

If you want to challenge yourself, you might want to take on the 5 Day Challenge or Jump Start with my Paleo Vegeo support recipes.

However, sometimes it is just easier to have someone else plan it out for you. I love the idea of being able to have someone else suppor that customization of my meals, and then here in the Seattle area it's even easier to be able to shop on Instacart to get my groceries. You can see if Instacart is in your area, and by using my link they will automatically give you a $10 promo off your first order

You can also join in with my September Epic Life 90 Day Challenge and really take on meal planning.

What do you get from the Epic Life challenge? There are so many options to take part but level one would be getting the Good Food Real Results guide with recipes & meal plans included. The guide is just $30 and the journal is $13. The Epic Life collection is $110 and has the yummiest vegan egg Pico spice and summer berry that will be amazing in your vegan yogurt, as part of 12 spices, the guide, Journal and perfect portion scoops. These will be available to start purchasing on August 20th if you follow this link.

You can also join the tribe and get the kit that is $150 and has that plus everything else in the kit like the Mexican kit, the Greek kit, the Italian kit, the mixes, containers, portion scoops, guide, Journal, the steamer, etc.

Then you will be engaged to create
  • Unlimited meal planning ideas with whichever foods you’d like for breakfast, lunch, dinner, or snacks
  • Customize your recipes so they are tailored to your preferences
  • You can always add your own personal recipes to menus
  • Time-saving grocery lists optimized to reduce waste
  • Option to find recipes for your dietary preferences any time, or modify for preferences
  • Support group advice from Registered nutrition dietitian and thousands of challengers
  • Full nutritional information for every meal

This program will help you design a meal plan customized to your unique preferences. Our team will help you organize the ingredients you’ll need into a time saving shopping list for printing or easy phone access, and send it to you. All support tools are gluten-free, nut-free and non-gmo via the Non-Gmo Project verification. Best yet, no subscriptions!

So determine what works for you. I'm always working on my own life story, and food plays into that for so many reasons. I may not always feel like I am putting it all together in the right order, but I know that by taking things apart and tweaking things like my meal plan, I am hitting the goals that I crave. Wouldn't you like to find that kind of awesome in your daily life, too?


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

    ReplyDelete
  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. :)

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

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