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Plant Based Game Plan
Table of Contents: Page 1 Grocery list/supplements Page2-‐4 Eating journal and plan Page 4-‐7 Recipes Page 8-‐9 Tips and strategies Stock up at the Grocery and Health Food stores (Remember you will eat what is in your house) Stock the kitchen with abundant foods! A good handheld blender like the magic bullet or nutribullet is highly recommended. Here’s a quick food list: Mixed veggies like zucchini, squash, asparagus, broccoli and green beans Mixed veggies like onions, sweet potatoes, carrots & beets. Organic apples, blueberries and bananas (I freeze the peeled bananas for smoothies) Organic bags of pre-‐washed spring mix salad and spinach (great for digestion and cleansing) Salad toppings like celery, sweet bell peppers and avocado Pumpkin/sunflower seeds (preferably sprouted) Unsalted raw almonds/Pumpkin and Sunflower Seeds
Quinoa Mixed vegetables for smoothies and juicing Olive oil/Coconut oil Vinegar (I like Bragg’s Apple Cider Vinegar) Green tea, yerba mate, weightless tea (traditional Medicinals) Flax oil (I like Barlean’s highest lignan) Chia Seeds – Add to smoothies!! And pancakes Powdered greens (spirulina, chlorella, alfalfa) Plant protein (for flour alternative, shakes, meal replacements) vega, sun warrior, Nutra Summa
More leafy greens: Dark leafy greens such as spinach, kale, collard greens, and broccoli are high in B vitamins, magnesium, calcium, potassium, and vitamin C. These are all very essential for energy, digestion, and muscle performance. We need these nutrients for proper nervous system function especially since these nutrients are depleted when we are under stress – and that is when we need them the most! Make it a habit to get these in at as many meals as possible (handful in a smoothie, spinach salad, steamed veggies, mix into dressings, etc..) Everything from brain health and fiber to helping you absorb more nutrients from the food you eat. Active essentials supplement list: • Greens mix or spirulina – Highly alkaline, complete protein, cleansing, and detoxing • Maca – Maca root is an adaptogen that helps with recovery, endurance, stress, and hormone health • Plant Based Protein powder (Nutrasumma Pea Protein great for cooking and shakes) • Glutamine – Digestive support, immune boost, and muscle recovery • Betaine HCL – Breaks down proteins or maximum digestion and absorption • Probiotics – Immune and digestive system support that assists with inflammation and energy support • Omega 3’s – healthy fats, digestions, inflammation, muscle building – Take 2 in morning and 2 in the evening • B Complex – Cognitive functions, mineral absorption, metabolism, and energy Drink plenty of H2O and Tea You’ll notice in my food journal that I begin every single morning with a 16-‐ounce glass of plain water. It’s important to help your body wake up gently and acclimate to the day ahead by re-‐hydrating after eight or so hours of sleep. You should also drink a full glass of plain water or tea before and after meals. I add Trace minerals to my water for mineral balance. To assist with Digestion: Squeeze a lemon over your food, drink lime juice squeezed into water, or drink Kombucha. Teas: Rooibos (caffeine free) – Digestive aid, skin benefits, anti-‐inflammatory and sleep aid Green Tea/Yerba Mate – Boosts energy, metabolism benefits, digestive aid, anti-‐cancer
You’ll notice in my food journal there are no sodas or juices listed anywhere. I only drink water, herbal tea (and a little coffee to get the wheels turning). Remember to eat based on your demand of activity. Little activity = less calories.
Follow the plan and you will see results and love the way that you look! “Determination overpowers temptation” These meals are not set in stone; they are a guideline for you to follow – they are intended to help you understand how to create balanced meals – find the meals & snacks that you like and mix & match – based on your individual taste. *Adjust time to your schedule 7 Day Food Journal and plan Day 1 1. 6:00 8-‐10 ounce glass of warm water with lemon 2. 6:20 1 cups green or herbal tea 3. 8:00 Pumpkin oatmeal 4 11:00 7 plain almonds and 1 small apple 5 2:00 Mixed salad with Seed based dressing (with celery, bell peppers, carrots, 1 tbsp flax oil & vinegar) 6 5:00 Vegetable based smoothie 7 8:00 Grilled vegetable salad with (with asparagus and super food dressing) and cauliflower mash 8 9:30 Homemade ice cream smoothie with almond butter, protein, almond milk, and ice 9 10:00 1 cup of hot herbal tea (caffeine free) Day 2 1. 7:00 16-‐ounce glass of water with ½ lemon 2. 7:20 Green Tea 3. Sweet potato and apple scramble with vegetables (optional) add cinnamon 4. 9:00 Kombucha tea (1/2 bottle) 5. 11:00 Super food pudding (chia or flax with water and tablespoon protein, add almonds and blueberries) 6. 1:00 Quinoa salad with mixed spinach and chickpeas 7. 3:00 Kombucha (remaining ½ bottle) 8. 5:00 Protein shake mixed in water, with 1 tbsp flax seeds added 9. 8:00 Big mixed salad with eggplant and mushrooms 10. 10:00 1 cup of hot herbal tea (caffeine free) Day 3 1. 6:00 16-‐ounce glass of water with ½ lemon 2. 6:20 Green tea + greens 3. 7:00 Protein Pancake with light almond butter for topping 4. 9:00 Powdered greens drink mixed in water 5. 11:30 Big grilled veggie salad with chopped cauliflower, snap peas, broccoli, carrots, with and Superfood dressing 6. 12:30 Green tea 7. 2:30 Powdered greens drink mixed in water 8. 5:00 Almond or coconut based yogurt with ½ scoop protein mixed in and 7 plain almonds 9. 8:00 Black bean and sweet potato veggie burger with mixed steamed veggies OR kale salad 10. 10:00 1 cup of hot herbal tea (caffeine free)
Day 4 1. 7:00 16-‐ounce glass of water 2. 7:20 ½ grapefruit 3. 8:00 Veggie juice (all veggies and lemon) Add flax or chia 4. 9:00 Powdered greens drink mixed in water 5. 12:00 Hulk protein shake (see recipe) 6. 2:00 Apple 7. 4:00 Big mixed salad with (with celery, bell peppers, carrots, 1 tbsp olive oil & vinegar) 8. 8:00 Big bowl of steamed veggies 9. 10:00 1-‐2 cups of hot herbal tea (caffeine free) NOTES: * Add protein with water if hungry… this is a cleansing day Supplements and vitamins remain the same Day 5 1. 6:00 16-‐ounce glass of water with lemon 2. 7:00 Protein shake mixed in water, with 1 tbsp flax seeds added 3. 9:00 Powdered greens drink mixed in water 4. 10:00 Green Tea 5. 1:00 Spicy Chickpea and Spinach Curry 6. 3:00 Chia pudding 7. 5:00 Kale salad with almonds and super food dressing 8. Mini pancake (crepe) Low sugar/low carb 9. 10:00 1 cup of hot herbal tea (caffeine free)
Power Bowl Recipes All recipes are approx. 3 Cups ( 3 servings) Modify as needed Sweet Potato Carrot-‐Kale 1 medium-‐ large Sweet Potato (cooked or steamed is best) 1 Cup carrots chopped 1 Cup Kale Chopped 1 Lemon Directions: Cook sweet potato. Chop Carrot, Sweet potato, and kale. Mix in bowl and add lemon
Detox Salad Makes about 8 cups – 1 bunch carrots (about 2 cups) 2 bunches broccoli 1 head cauliflower 3-‐4 leaves kale 1/2 cup fresh parsley (more if you like parsley) 1/2 cup sunflower seeds
1 Tbsp olive oil (vitamins in raw veggies are absorbed better when eaten with a little oil) Juice from 1 lemon 1 t kelp granules (optional) Sea salt & pepper This is a guide – add what you prefer!
Directions: Chop vegetables, starting with carrots, broccoli, cauliflower, this will take a few batches and runs through the food processor. Add mix to a bowl and add in spices, and wet ingredients. Garnish with whatever you prefer. Pack a way in storage for later.
Forbidden Rice 1 Cup Rice (dry) 2 Parts water Sea Salt
Juice from Lemon Tbsp Coconut oil
Directions: Place in large bowl with two parts water. Set for 6+ hours. Drain, mix in oil citrus, & spices
Quinoa 1 Cup Dry quinoa 2 Cups water 2 Tbsp Almond slices
Tsp Paprika 1 Lime
Directions: Rinse or soak quinoa to begin. Cook in pot with water until boil is reached. Set on simmer for 10 min. Drain excess water & add spices, garnish, and juice of lime. (Make sure not to overcook)
Zucchini Pasta
2 medium to large zucchini, sliced into long, thing strands using a mandolin, vegetable peeler, spiral slicer or julienne peeler (I use the Kuhn Rikon Julienne Peeler, it’s super easy and makes perfect noodles every time)
Cauliflower Rice
1 head cauliflower 2 Tbs coconut or olive oil sea salt, garlic, ginger, coconut aminos, curry, garlic or ground black pepper (optional seasonings) Directions: Place the cauliflower into a food processor and pulse until it has a grainy rice-like consistency. Season with sea salt and freshly ground black pepper. Meanwhile, heat a large sauté pan over medium-high heat. Add coconut or olive oil when hot. Sauté cauliflower in a pan with oil and any additional seasonings desired (sea salt, garlic, ginger, coconut aminos, curry, or just freshly ground black pepper).
Pumpkin Pie oatmeal Ingredients 2/3 cup Gluten Free Oats 2 cups Almond Milk 1/2 tsp. Vanilla Extract 1/2 cup Pumpkin Puree 1/2 Tbsp. Chia Seeds
Pinch of Sea Salt 1/2 tsp. Cinnamon 1/4 tsp. Ginger 1/8 tsp. Nutmeg
Directions Heat the Oats and Almond Milk in medium sized pot to boil Turn down to simmer and add Pumpkin and Chia Simmer for 5-‐7 min Add Remaining spices, stirring regularly. Simmer for additional 5-‐7 mins. Serve Hot
Super Salad ¾ to a full bag of pre-‐washed Spinach 2-‐3 Celery Stalks sliced 10 Cherry or Grape Tomatoes 3-‐4 Small Sweet Peppers (yellow/orange/red) sliced Pinch of Fresh Ground Black Pepper 1 tablespoon Honey Mustard or spicy mustard 2 teaspoons Carlson's Lemon Flavored Fish Oil -‐or-‐ 1 tablespoon flax oil 1-‐2 tablespoon(s) vinegar (can be Braggs apple cider or balsamic) Top with protein (pick 1): ½ cup of chickpeas ½ cup of lentils (cooked) ½ cups pumpkin/almond/sunflower/flax blend ½ Cup quinoa Directions Add everything to a large mixing bowl. Chop using a fork and knife, then toss until mixed well. Enjoy! Delicious Cauliflower mash 2 Cups cut Cauliflower (steamed) 1 Cup Spinach 3 Tablespoons Nutritional yeast 2 Tablespoons Pumpkin seeds (sprouted) Teaspoon Sea Salt 3-‐4 Cloves Garlic 1 tablespoon Oraganic spice blend (I like Lydias organics) 1 Avocado ¼ Cup Almond or Cooconut milk (You can also sub for brewed green tea) Directions: Steam Cauliflower and transfer to food processor or blender, add spinach, Nutritional yeast, spices, salts, avocado, milk/tea, and blend. (Serves 3-‐4) Sautéed Garlic & Mushroom String Beans 1lb fresh organic green beans 5-‐6 large shiitake mushrooms (fresh, not dried) 3-‐4 medium cloves of garlic, minced Wash beans, cut off ends, and snap them in half. Steam the green beans until tender. Drain and set aside. Coat large pan with grapeseed oil and place on low-‐medium heat. Add garlic and mushrooms and cook for 3 minutes, stirring occasionally. Mix in the green beans and sauté for 6-‐8 minutes, until beans are browned. Serve with quinoa Pumpkin Smoothie ½ Cup almond or coconut milk ½ cup water or tea 1 Tablespoons Flax or chia seed 1 Scoop of Protein ½ Teaspoon cinnamon ½ teaspoon nutmeg ½ cup cooked pumpkin, canned or fresh
add ice (optional) Blend until smooth Earth fuel (flax seed, almonds, pumpkin seeds, sunflower seeds) Great for fiber and healthy fats. Add to yogurt, oatmeal, dressings, or salads 1 Tablespoon flax seeds 1 Tablespoon raw sunflower seeds 1 tablespoon raw pumpkin seeds 1 Tablespoon raw almonds Superfood Shake ½ cup Unsweetened Almond Milk OR water for lean days 1½ cups Cold Water 1 Banana (only around exercise or empty stomach, otherwise leave it out of this recipe) 2 Scoops of your Favorite Protein Powder 1 tablespoon Chia Seeds ¾ Cup Blueberries Tbl Bee Pollen 6 Ice Cubes Big Handful of Fresh Organic Spinach (you can get the pre-‐washed and prepared bag) Directions: Add everything into the blender in the order of the ingredients listed above and blend on high until fully mixed. If any protein powder gets stuck to the edges of the blender, use a spoon and scrape it loose, then blend again for a few seconds. Enjoy! Superfood Dressing to add on Veggies, Quinoa, or Protein Superfood green dressing – Adds protein, fiber, and digestive enzymes ½ Avocado ¼ onion (optional) 2 tbl Apple cider vinegar 1 lemon squeezed 2 tbls Sprouted pumpkin/sunflower seeds Teaspoon Chili pepper Tablespoon Braggs nutritional yeast ½ teaspoon cayenne Add greens or whole food mix (optional) Optional: Fresh garlic and ginger
Directions: place in mixer and blend into smooth puree
Nature’s Dressing Hemp oil, add to taste Apple cider vinegar, add to taste
Creamy Raw Hemp Cilantro Dressing (benefits below) 1/2 cup organic hemp seeds 2 cups organic zucchini (peeled and cubed) 1 - 2 clove garlic 1 handful organic cilantro 1 handful organic dill 1 teaspoon organic cumin 1 organic lemon (juiced) pink himalayan salt (to taste) Directions Put all ingredients into a Vitamix and blend until smooth and creamy.
5 Fast Facts About Hemp Seeds: healthy 3:1 ratios of omega 6 to omega 3 fats contains 10 essential amino acids 11 grams of raw vegan protein helps to reduce blood cholesterol natural appetite suppression 5 Fast Facts About Zucchini: low calorie – about 94% water high in manganese helps to lower blood pressure anti-inflammatory helps lower cholesterol 5 Fast Facts About Garlic: regulates blood sugar levels lowers high blood pressure contains anti-bacterial and analgesic properties anti-viral lowers cholesterol levels 5 Fast Facts About Cilantro: powerful antioxidant anti-inflammatory helps to remove toxins and heavy metals promotes healthy liver function helps control blood sugar 5 Fast Facts About Lemons: extremely alkaline blood purifier excellent for detoxification balances blood sugar levels contains powerful antibacterial properties 5 Fast Facts About Pink Himalayan Salt: contains 84 minerals unrefined, unprocessed, raw promotes stable pH balance in cells controls water levels in the body aids digestion and facilitates better nutrient absorption Add Lemon Add Jalepeno Carrot Avocado cleanse 3 cups fresh carrot juice 2 ripe avocados peeled with seeds removed 1 glove garlic 1 tsp fresh parsley or 1/2 tsp dry parsley 2 tsp dried oregano 3 scallions, minced unrefined sea salt to taste Lentil Hummus Yummus (plant based protein loaded bowl of yum) ½ cup lentils ½ avocado Tomato or grape tomatoes )4-‐6 ¼ onion
1 clove of garlic Sliced fresh ginger Cayenne and or splice blend of your choice 1 oz Apple cider vinegar
Prepare ½ cup lentil (boil for 5 minutes and simmer for 5)
Add lentils to food processor or magic bullet blender, add pumpkin and sunflower seeds for substance, flavor and extra protein/trace minerals. Add ½ chopped onion, clove of garlic, fresh sliced ginger, half tomato or 4-‐6 grape tomatoes, half of an avocado, chlorella/spirulina, splash of apple cider vinegar, splash of water, and spice blend of your choice. Makes thick hummus like soup. Add to veggies, quinoa, or eat as main dish.
Spicy Chickpea and Spinach Curry 2 cups dried chickpeas, picked over 8 cups baby spinach leaves 2 (15-‐ounce) cans diced tomatoes 2 teaspoons ground coriander 2 teaspoons ground cumin 1 teaspoon garam masala* 1/2 teaspoon ground turmeric 2 teaspoons kosher salt 1/2 teaspoon freshly ground black pepper 2 tablespoons fresh cilantro, chopped Drain chickpeas, then combine in slow cooker with 1 cup water. Cover and cook on high, stirring occasionally, until just tender, 3 to 4 hours. Add spinach, tomatoes and their juices, coriander, cumin, garam masala, turmeric, 1 1/2 teaspoons salt, and pepper. Reduce heat to low and cook 1 hour more. Sprinkle in remaining 1/2 teaspoon salt, stir in cilantro and serve.
The power flow mix – (blood flow, muscle energizer, and recovery fuel) *If post workout you can add plant based protein, greens, ½ banana, and blueberries 1 large beet 4-‐5 stocks of kale 3 sticks of celery Half a cucumber 2-‐3 carrots Parsley Ginger Jalepeno or bell pepper (optional) Walnut hemp meat 1 Cup walnuts 1/2 Cup hemp seeds 2 tbsp coconut oil 1/2 tsp oregano 1/4 Cup fresh basil Sea Salt to taste Put all ingredients into a food processor. Process until well blended. Form patties. Serve raw or I lightly fried them in coconut oil over medium heat until golden brown. You can also try bake at 300 for 35 minutes lightly covered with coconut oil.
Power Pancakes Recipe: 1 Scoop Pea Protein 1 Tablespoon of Almond butter Scoops of flax or chia seed OR 1 flax egg (1 tbsp. flax + 3 tbsp. warm water) ½ Teaspoon cinnamon How to Make it: Place chia/flax in bowl or Magic Bullet Blender, add 1 large scoop or 2 small scoops (20 gr) Protein powder as flour substitute, 1 tablespoon of almond or nut butter, chia seeds, teaspoon of cinnamon. Mix up or blend. Warm up pan on medium heat and coat with teaspoon of coconut oil. Pour mix on to pan and cook for 1 ½ mins on each side. Egg Alternative (Vegan friendly) Chia ¼ Cup of gelled chia seed for 1 whole egg 3 Tablespoons per quarter cup of water Directions: Pour water in bowl, sprinkle in chia seeds and mix slowly, let sit covered for 10-‐20 mins. Once gelled, transfer to airtight container and can be stored for up to 1 week. Flax *Easy Egg Alternative (This egg substitution is equal to 1 egg.) 1 Tbsp. ground flax seeds 3 Tbsp. water Stir together until thick and gelatinous Snacks: Almonds + Apple Mixed Raw nuts and Seeds (brazil nuts, macadamia nuts, pumpkin seeds) Protein Shale + flax or chia Greens in water with protein or flax Raw Mixed vegetables Kind bars (nuts and seeds)
Try and make the base of your snacks a form of protein: Your body burns more calories digesting and metabolizing protein than it does digesting other nutrients. Protein slows the time it takes for food to move from your stomach to your intestines, helping you feel full longer. Additionally, getting adequate protein ensures that you build and maintain muscle mass, which incinerates calories. Protein also curbs your appetite by stabilizing blood glucose levels. Rapid rises and drops in blood glucose levels that occur after consuming simple carbohydrates sends your hunger soaring. Consuming protein with meals prevents this. Protein: Create each meal around your protein source Each meal should include one to two palm-‐size servings of protein
Vegetables: Fill the rest of your plate with vegetables. Crowd out, more nutrients, more fiber, more filling. Less calories. Fruit: 1-‐2 servings per day. Eat it alone or leave it alone, select fruits like blueberries, papayas, and avocado may be exceptions due to lower glycemic level and added enzymes. Healthy fats: All oils (olive, macadamia nut, grape seed): 1-‐2 thumb sized portions All butter (coconut, ghee, nut butters, etc..): 1-‐2 thumb-‐sized portions Coconut (Shredded, flaked, or flour): 1-‐2 open handfuls Nuts and seeds: Up to one closed handful Avocado: 1/2-‐1 Avocado Coconut
Extras: I start each meal with a base of vegetables that taste good. Then I add my protein. Fill your plate with vegetables! Steam sautéing Steam sautéing is an alternative to the sauté method just mentioned. It may be used by those wishing to eliminate the use of heated oils in their diets. Water or stock is used instead of oil in the initial cooking stages for dishes that are sautéed. Place a small amount of water or stock in a heated pan, add vegetables and follow the recipes as you would if using oil. Add small amounts of water at a time if necessary to prevent sticking. Lemon juice or tamari may also be mixed in with the water for added favor. I usually add garlic.
Lemon juice and apple cider vinegar (raw) lowers glycemic response. Three tablespoons of fresh-‐squeezed lemon juice just prior to eating appeared to lower blood sugar peaks by approximately 10%.
Cinnamon, even in small doses, has a substantial effect on glucose levels. One and a half teaspoons. Don’t consume more per day.
More than quality, it’s the size and speed of meals that determined glycemic response. The easiest thing you can do to decrease glucose spikes is slow down. It also helps to drink more water to dilute digestion, eat smaller portions, and chew more
