The right nutrition plan is one that’s sustainable for you to reach your goals. The recommendations below is a general guideline that can be modified to fit each individual’s needs.
We highly recommend a diet rich in vegetables. Less animal products.
(Even if you're goal is to build muscle.)
Oatmeal with a handful of fruits and nuts. (v)
Eggs (however you like it) with avocados and spinach.
Omelette with mushrooms, bell peppers and spinach.
Stir-fried tofu with kale. (v)
Greek yogurt with granola nuts and berries.
Avocado and toast. Add some nut butter to “nut” it up a bit.
Scrambled tofu with vegetables. (v)
Lunch & Dinner
(Stick with simple ingredients and spices.)
Grilled or baked chicken breast with a kale side salad and half a cup of brown rice.
Grilled or baked salmon with asparagus and mushrooms.
Tofu with rice noodles, bean sprouts, thinly sliced carrots, and a dash of peanut sauce. (v)
Tacos with plant based protein with tomatoes, lettuce, and guacamole. (v)
Stirred fried veggies of celery, bell peppers, mushrooms, and asparagus. (v)
Tomatoes and eggs with a half cup of rice.
Baked cauliflower with soy meatballs. (v)
Kale/spinach salad with pan fried tofu. (v)
Tips for success
Eating a breakfast consist of high plant based protein
has been shown to reduce cravings throughout the day.
Eat your vegetables. Lots of it!
Avoid sugary drinks and fruit juice.
These are the most fattening things you can put into your body.
Drink water a half hour before meals to help with portion control.
Eat soluble fiber.
Drink coffee or tea.
Eat mostly wholesome, unprocessed foods. Base most of your diet on whole foods.
They are healthier, more filling and much less likely to cause overeating.
Eat your food slowly.
Get a good night's sleep, every night.
Poor sleep is one of the strongest risk factors for weight fluctuation.
Reduce stress levels.
Fad diets are not sustainable.