As weird as it sounds, getting healthy was something that I dreaded.
I have struggled with my weight and eating habits for the majority of my life. After my youngest child turned one, I made the decision to take control of my life once and for all, choosing to make myself a priority.
Now, months into my weight loss journey, I am so proud of the progress I have made.
After so many years of trying and failing, the first thing I did was decide on an approach that would be reasonable and maintainable for me. I quickly realized that an all or nothing method was probably not the best idea, knowing I would eventually give in to my sweet tooth. Instead, I chose to adapt a diet full of as many whole foods as possible.
I am not a fan of labels and choose not to label my eating habits under any specific “diet”. Rather, after some trial and error, I eat foods that make me feel good and healthy. That being said, there are several key things I have learned throughout my journey and are reflected in this plant based meal plan.
First of all, I currently do not count calories or macros. Because of my past struggles and unhealthy relationship with food, I choose not to focus on the small details, rather focusing on the big picture as a whole. For me, the most important thing is to learn to eat intuitively. Meaning, if I feel hungry, I will eat. If I am not hungry, I wont.
Also, I realized that removing most of the meat from my diet has made a huge difference in how I feel physically. For some reason, a more plant based diet has increased my energy tremendously! Everybody is different, but for me this seems to work well. As a result, this meal plan does not include any meat. I do still indulge in dairy from time to time, but this is usually limited to a couple of ounces of cheese a day.
BREAKFAST – OATMEAL
In the morning, I love to eat a warm bowl of oatmeal, no matter the time of year. I cook my oats in water and top them with peanut butter, banana, berries and a little bit of brown sugar.
1/2 cup rolled oats
1 cup of water
1 tbsp of peanut butter
1/3 of a banana
A few strawberries
2 tsp brown sugar
LUNCH – SALAD WITH POTATO WEDGES
Take some regular or sweet potatoes, cut them into wedges and bake them in the oven at 400 degrees for approximately 35 – 40 minutes. Once cooled, place the potatoes on top of salad greens and enjoy.
1 – 2 small russet or sweet potatoes – cut into wedges and baked at 400 degrees for 35 – 40 minutes.
2 cups of your favorite salad greens – my favorite is romaine.
Optional: 1 oz of your favorite cheese – or dairy free alternative.
1 shredded carrot
Dressing: Approximately 1 tbsp mayonnaise (can be vegan), 1 tsp Sriracha and 1/2 squeezed lemon (mix well).
1 serving of fruit of choice
SNACK – PROTEIN SMOOTIE
Smoothie ingredients: 1/2 frozen banana, 1 cup of almond milk (or other dairy-free alternative), 1 tbsp peanut butter, 1 tbsp coconut oil and a few dashes of cinnamon.
DINNER – TEX-MEX SALAD WITH BARBECUE DRESSING
2 cups of your favorite salad greens
1 green onion
1/4 small red pepper
1/4 avocado
1 small cucumber
1/4 cup of black beans
1 shredded carrot
1/4 small avocado
1 oz of your favorite cheese or dairy-free cheese (I like aged cheddar).
1/2 a small whole wheat tortilla cut into strips (baked at 350 degrees until brown and crispy).
a handful of cherry tomatoes
Dressing: 1 tbsp mayonnaise (or vegan alternative), 1 tsp Sriracha, 1 tsp of your favorite barbecue sauce, some apple cider vinegar, a couple of splashes of Worcestershire, garlic salt and pepper to taste. Put all ingredients into a small mason jar and shake until well combined. Best if left to chill in fridge for approximately 30 – 60 minutes before serving.
EVENING SNACK – GOLDEN MILK LATTE
1 cup of almond milk (or other dairy free alternative).
A little agave syrup to sweeten
1/4 tsp cinnamon
1/4 tsp turmeric powder
a few grinds of black pepper (helps activate the turmeric).
A spoonful of coconut oil
When making a golden latte, I like to place the milk into a mug and heat up for approximately 2 minutes in the microwave. While the milk is heating, I make a paste with the other ingredients. Once the milk is hot, I stir in the paste and enjoy.
I’ll be honest with you, this is usually what my day looks like. Sometimes I make small changes, but I am definitely a creature of habit. I am one of those people that does not mind having the same thing over and over again, everyday. While still a bit indulgent, this plan keeps me full and satisfied.
