Wellness

Our Vegan/Vegetarian friend Faith Foster formulated a 7 day meal plan for women looking to transition into living a healthier lifestyle.  You can mix and match various items on this list or substitute them for your fav healthy items.  We will be offering additional downloadable meal plans, recipes and much more very soon! Enjoy!

Monday

Breakfast:

Oatmeal (whole grain oats- not instant)

– w/ blueberries & walnuts

-optional: sweeten with 1 tbsp agave nectar or raw honey

Lunch:

Veggie Burger with alfalfa sprouts

-Romaine lettuce

 -Tomato

-Whole grain bun

Recommended: veganaise as a delish healthy sub for mayo

-Cucumber and carrot sticks on the side

 Snack: 

4 Dates and ¼ raw almonds

Dinner:

Big Spring Salad

-Lettuce of your choice

-Cucumber

 -Sprouts

-Cherry tomatoes

-Avocado

-Onions 

-garbanzo beans

Recommended dressing: oil & vinegar, salt & pepper (or sub lemon juice for vinegar)


Tuesday

Breakfast:

1 cup organic greek yogurt- ¼ cup of organic granola

w/ blueberries, strawberries, walnuts

-optional: sweeten with 1 tbsp agave nectar or raw honey

 Lunch:

Spinach salad w/

 -Dried cranberries

-Goat cheese

-Pecans

-Balsamic vinaigrette dressing or simple oil and vinegar

-optional: mandarin oranges

 Snack:

Sliced cucumber w/ dashes seasoned salt and pepper

 Dinner:

Whole wheat  spaghetti  w/ veggie meatballs  (I recommend trader joe’s brand) top with parmesan cheese

-spinach salad with  yellow onions, mushrooms- olive & white balsamic vinegar as dressing


Wednesday

Breakfast:

1 piece of whole grain toast with raw almond butter (or unsweetened peanut butter) with sliced banana on top

Optional- drizzle honey or agave on top

 Lunch:

Cooked barley w/ chopped tomato, parsley, and sliced avocado on top

(lemon juice and sea salt to taste)

 Snack:

Celery & Carrot sticks and 3 tbsp hummus

 Dinner:

Brown rice and lightly steamed broccoli, asparagus & sauteed kale

-Optional: add seitan, tempeh, or tofu

Drizzle Braggs Amino Acids on top (healthy sub to soy sauce)

 Thursday

Breakfast:

Fruit and Oat smoothie

-2 ½ cups almond milk (or reg organic milk)

-1 banana

-2 tbsp quick oats

– 2 cups strawberries or blueberries (or 1 cup of each)

 Lunch:

Kale salad w/ tomatoes, dried cranberries and pine nuts

Dressing: oil and lemon juice

 Snack:

Fruit Salad- banana, grapes, kiwi, blueberries, strawberries

Optional: squeeze lemon or raw honey on top

 Dinner:

Quinoa & black beans, sauteed spinach and garlic

 Friday

Breakfast:

1 cup quinoa w/ raisons, dates, bananas, and fresh berries on top

-optional: drizzle organic maple syrup or agave/honey

 Lunch:

Tofurkey Sandwich (I recommend trader joe’s tofurkey-sliced)

-lettuce 

-tomato

-veganaise

 -on whole wheat bread

Optional: Organic Cheese

 Snack:

Ants on a log 🙂 Celery, peanut butter, & raisins

Dinner:

Whole wheat linguini with sauteed zucchini and garlic & green salad

 

Saturday

Breakfast:

Organic whole grain cereal of your choice w/ almond milk or organic milk

-top w/ banana and blueberries (or fruit of your choice)


Lunch:

Baked sweet potato and cucumber salad

-chopped cucs

-tomatoes

-parsley

-lemon juice

-sea salt to taste

Snack:  

Melon salad

-honeydew, cantaloupe, watermelon

 Dinner:

Tofu, broccoli, and cashew stir fry with brown rice 

-(use Braggs Aminos instead of soy sauce)

Sunday

Breakfast:

Healthy French Toast (suggested recipe below)

-2 slices whole wheat bread,

-1 organic egg, ¼ cup organic milk (or almond milk) 1 tsp vanilla ←-whisk together

-coat bread in mixture

– heat pan w/ 1 tbsp coconut oil

-sprinkle ¼ tsp cinnamon over bread in pan

-cook until golden brown

-garnish w/ fruit of your choice

-organic maple syrup

Lunch:

Beet Salad

-Chopped gold and red beets 

-Yellow onions, arugula, goat cheese, walnuts

-Dressing: Oil and vinegar

Snack:

Fruit salad or banana and handful of raw almonds

Dinner:

Vegetarian burritos w/ grilled veggies and ground veggie meat

***Healthy tips:

 

Always opt for organic produce; Stay away from canned foods as much as possible. Incorporate as many raw, fresh ingredients as you can.

Veggie meats can be a good way to transition over into vegetarianism if you are having  a hard time, however, they are processed and include preservatives so it should not be heavily consumed. Always read the ingredients for these and opt for the brand with those you can identify and at least pronounce! I did include some veggie meats in the plan, but they can easily be omitted if you would prefer an optimally clean eating plan.

An optimally clean and healthy vegetarian diet is comprised of whole grains, nuts, seeds, fruits, and vegetables. You can obtain enough protein by way of leafy greens, beans and nuts. Don’t let rabid meat eaters tell you otherwise. Don’t skimp on organic, raw fruits and veggies- there is no limit to how much of these you should consume- in fact you should consume as much as humanely possible. Your skin, hair, nails, and overall energy level will become a testament to how absolutely fantastic these are for your health.

A great documentary to watch is “Forks over Knives”– it’s on netflix insti 🙂

We will be adding food and juice recipes, nutritional information and much more upon the re-launch of our new website….

Please stay tuned!


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