Let’s get started
We all love a bit of guidance, especially in the beginning, or when we’re struggling. Use this lovingly:
Portion sizes are 100% dependent on your body, weight loss/maintenance goals and needs. I encourage you explore an un-calculated approach to measuring your food based on how hungry you are and other pertinent circumstances. If you need structure, portion your meal sizes and make any adjustments necessary along the way. For example, start with 1/2 cup dried oats. If you find that 1/2 cup can’t carry you through your morning without feeling ravenous until lunch, increase to 3/4 cup. Hopefully you get to a point where you don’t measure at all (I do the “free pour” method and let my eyes do the measuring but I also spent two years measuring every meal I ate so it’s like a muscle you strengthen).
Often what helps me is preparing my breakfast and lunch the morning of or the night prior depending on how busy my day will be. This practice in and of itself sets me up for success and I highly recommend you incorporate it into your work week, even if you work from home.
Lastly, eating 3 meals a day is just standard American practice. You’ll find your groove – maybe having fruit in the morning, a big lunch and a light dinner work best for you. Maybe breaking your fast at 10 a.m. and having your biggest meal then, followed by a snack later and an early dinner work best for you. Maybe 3 square militant meals are what you need for a while so you can attain a balanced state, lose weight and gain control after which you can loosen the reins a little. Point being: you’ll do great, you’ll establish a rhythm and it’s all going to work out (because it always does).
The following meal plan is based off of a few basic principles: low fat, plant based, whole foods, minimally processed, using non-starchy + starchy vegetables as the foundation.
iced matcha – air fried tempeh
leftover cabbage rice & carrots
eggplant, korean sauce, pickled daikon & onions, sugar snap peas
Wake up: pray, express gratitude, notice something small & insignificant but something you love, look outside, light a candle, prepare your morning beverage & revel in it
Coffee or tea with steamed almond or oat milk (+ honey, coconut sugar or maple syrup) – blend
Soaked Oats using water or plant based milk, cinnamon + 1-2 Tbsp Chia seeds, piece of fruit
Green Drink: Kale or Spinach, (frozen) Banana, Apple, 1 tbsp peanut butter blended
Mono-Fruit Meal (very cleansing, I suggest doing this 1-3x a week and during the body reset) example: Watermelon, Honeydew, Cantelope, Berries etc
Large Kale or Romaine Salad + Chickpeas or Air Fried Tempeh, favorite dressing (balsamic, tahini, miso etc)
Veggie Soup & 1-2 Rice Cakes with avocado
Leftovers from dinner
Sweet Potato + Veggie Soup
Cauliflower Rice Stir Fry with onion & sugar snap peas +steamed tofu
Vegetarian Tacos: fat free refried beans, corn tortillas, lettuce, tomatoes, salsa, avocado
*season meals with balsamic vinegar, tamari/coconut aminos, herbs & spices (blends), braggs, hot sauce, vegan dressings & sauces – check whole foods or your local grocer for some innovative brands. There are so many to choose from, read the ingredient label and look for “vegan” or “plant based” or check for dairy/eggs. Use cooking spray for the air fryer and oven.
Snack *optional: Matcha Latte & Gluten Free Pretzels
Snack *optional: Iced Coffee & piece of fruit
Sweet treats: plant based yogurt, frozen fruit + drizzle of honey & a dollop of coconut cream, dates, plant based ice cream, sorbetto
How I felt, What I could have done differently, What I enjoyed, What I’m proud of, Something that triggered me, My cravings/lack of cravings etc
How I moved my body – walking, jogging, yoga, hiking, dancing
Spirit * regardless of opinion, gratitude & surrender will always be an essential component of any lifestyle plan.
Music, Prayer, Surrender, Therapy – DAILY
You can PRINT your plan here (PDF): food freedom meal plan
Lemme know how it goes. Have faith, give it at least a month then keep going xo