Ex: Daily Meal Plan

This is a typical day but it’s not exactly the same each day but along the same lines.

vegan_food_pyramid

Wake up: 2 Cups water with lemon or 1 tablespoon of apple cider vinegar

9am: 2-4 Cups fresh vegetable juice(basic juice carrots, celery, cucumber), if running late will drink , ginger tea, kombucha or eat a big bowl of fruit

11am: Green Smoothie (various types, but this is the basic one I started with)

  • 2-3 C water
  • 3 bananas
  • large handful of kale (any leafy green is fine, kale, chard, spinach, watercress, beet greens etc.)
  • 1/2-1 avocado
  • 1 apple
  • 1/2 c blueberries
  • handful of ice

2pm: Salad 

  • Large handful greens (romaine, kale, spinach etc.
  • Veggies (carrots, radish, broccoli, celery)
  • 1/2 avocado
  • Small handful of nuts or seeds (almonds, sesame seed)
  • Sprouts (alfalfa, mung bean, sunflower, lentils etc)
  • Dressing (tsp braggs liquid amino, olive oil, apple cider vinegar)

7pm: Dinner (usually one of the below)

  • Soup with veggies, beans,onions, mushrooms, sweet potato, broccoli, celery, zucchini,  garlic etc.
  • Salad  with lots of veggies.
  • Rice with lots of veggies.

11pm:  Bed

 

*All greens are organic and all fruits except hard skin produce (banana’s, oranges,avocado etc), are organic.

* Drink filtered water throughout day (50% of bodyweight in ounces + extra if exercising)

* In between meals drink water and  Kombucha

*Post workout smoothie or pre-race (ironman or spartan race), hike or other outdoor activity

 

High Fat Smoothie: Blend all ingredients in a high powered blender (I have a vitamix)

  • 1/2 c coconut or almond milk & 1/2 C chocolate almond milk
  • 1 c water
  • 2 tbl sunflower seeds
  • 1/2 avocado
  • 3 brazil nuts
  • 1 tbl chia seeds
  • 1 banana
  • 1 tsp cacao nibs (optional)
  • 1 tbl coconut oil
  • 1 tbl raw almond butter (optional)
  • 3 tbl walnuts
  • sprinkle of cinnamon
  • small handful raw almonds
  • 2-3 tbl sunwarrior raw vegan protein powder or raw hemp protein powder (optional)
  • 1 tbl raw honey
  • 4 ice cubes

* All nuts and seeds are soaked overnight in filtered water