My go to list for feel good foods!
We’ve all heard the expression…”if you fail to plan, then you can plan to fail.” Well, this holds true for healthy eating as well. We’re all busy, I know, so taking the time to plan out a few, plant based snacks and meals can save us from eating unhealthy crap when in a hurry or if we start to get “hangry:)” So I’ve been creating a “go to” list for some time now and wanting to post it, but I find it keeps changing. Rather than waiting until I feel the list is perfect (it never will be), I think it’s worth sharing what I currently have in hopes you’ll help me improve upon it. btw, even if you’re a meat eater, I think we can all agree, it’s never a bad idea to incorporate more plant based foods.
So, for now, here’s my list:
I start the day with warm lemon water to “break the fast,” sometimes adding a dash of cayenne if wanting a little zing. This is great for boosting early morning metabolism, clearing out toxins, reducing mucus and raising your alkalinity in your Ph balance (full disclosure…I still drink a cup or two of coffee every morning although I don’t think it’s as healthy as some experts claim…it’s just too acidic. I try to offset by drinking a lot of filtered water throughout the day, adding lemon helps too).
BREAKFAST / PRE WORK OUT
GF oatmeal with toppings (berries, bananas, nuts, superfoods). I pretty much eat oatmeal every morning.
Blended green drink. I usually blend a green drink every day, but if I run out of time or supplies, I’ll pick up an organic, pressed green juice from a nearby juice bar. I love Kreation and usually get “50 Shades of Green.” I’m all about the greens and less about the fruit.
Protein shake. I use Sunwarrior Classic or Raw Blend, chocolate is the best! I also like Vega One. Mix either with just water or if time allows, blend with your favorite non dairy milk, almond butter, frozen banana and spinach (or other greens). Add some berries to sweeten if wanted. Add some Maca if wanting an energetic boost for the day.
Quinoa and berries, adding a little maple lime vinaigrette if needing some added sweetness
Overnight oats with superfoods
Superfood pancakes (a fun weekend treat). Rich Roll has a great recipe in his book The Plant Powered Way.
Green bowl with granola and superfoods
Almond butter, banana & honey on Ezekiel cinnamon raisin bread or rice cake or gf bread if desired
WORK OUT –I strive to break a sweat every day…usually yoga, but I also like to spin, surf, bike, hike, lift weights or whatever inspires me that day.
POST WORK OUT (within 30 minutes following exercise) – I strive to eat a good balance of protein, carbs and healthy fats following a strenuous work out. I start with a quick snack or shake to prepare protein synthesis. Don’t fear fast carbs directly following a workout as “fat burns in a carb flame.”
Plant based protein bar, I like Elemental Superfoods Seedbar (dark chocolate & peanut butter has 7g of protein, 8g of sugar and 16g of fat), Pro Bar Base (peanut butter chocolate has 20g of protein, 15g of sugar and 9g of fat) or a Cliff Bar (chocolate chip peanut crunch has 10g of protein, 20g of sugar and 7g of fat). All great bars, just be mindful of your daily sugar intake.
LUNCH (shortly thereafter)
Big ass salad with lots of veggies and chick peas/legumes/beans (I strive to always make one meal a day a big salad) or some other form of beans & greens
AFTERNOON SNACK (or second lunch:)
Second half of blended green drink or protein shake (I make a lot) or an organic, pressed green juice, usually with something below…
Apple and handful of raw almonds
Hummus & veggies (I like red bell peppers, broccoli, cucumbers & carrots)
Rice cake w almond butter (add a banana)
Baked sweet potato w cinnamon
EARLY DINNER (no snacking after dinner)
Veggie burger with a side salad
Sweet potato, avocado and black bean tacos
Broccoli, black beans & brown rice with savory sauce (add veggie burger or tempeh)
Veggie stir-fry over brown rice or quinoa (add tofu)
Another big ass salad with lots of veggies and chick peas/legumes/beans
Hummus wrap with veggies
Veggie burger tacos
Veggie chili (filling a sweet potato with chili is delicious too)
As I mentioned, this list is constantly changing, but hopefully this will inspire a few healthy ideas for you and keep you from raiding the pantry. Curious to hear what fuels you best?
Thanks for tuning in!
I am going to share this awesome list with all my clients! Personally, I love it. My clients……well, they will love it one day. For now, I know they will be at least a few items. You are AWESOME and I miss you!
Love the list. Keep on sharing. I am always looking for quick, healthy, easy food on the go. Right now I love yogurt with frozen mangos (thawed), and granola. I eat it most every day for lunch, and I look forward to it.