Eat Lots And Lose Weight
If you're tired of counting calories, this post is for you. When I switched to plant-based eating, I was shocked at just how much I had to eat to ensure that I was eating enough. It was the opposite to what I had experienced in the past - trying to cut corners with my food so that I wouldn't go over my calorie budget. I became obsessed, and it was super unhealthy.
Your physical activity levels, stature, medical conditions, and if you are pregnant and/or breast feeding will determine your individual calorie consumption. I go in depth on how to figure that out in my Introduction to Healthy Living Guide. If you are pregnant, and/or breast feeding, I highly recommend you work with someone who can help you ensure you are meeting the nutritional needs for you and your baby.
Most women severely under-eat, or they eat diets extremely high in fat. This plan is low in fat. Not for aesthetic or diet culture purposes, but because decades of research have demonstrated that optimal health depends on low fat diets for adults (NOT developing children and babies, who needs lots of healthy fat for brain development).
Protein has been kept at a moderate level, as contrary to popular belief and excellent marketing tactics, excess protein is damaging to the body for so many reasons - too many to go into this simple and short post. Protein IS important, and certain people need more than others, i.e. athletes. But for your average exerciser, most people over-burden their kidneys with excessive protein consumption.
Carbs make up the bulk of the calories, GOOD QUALITY carbs. We are sugar (glucose) burners, and glucose is essential to our cellular activity, which basically means, is essential to our very survival. This is why I do not promote keto diets - again, a topic that I will not go into today in this post, but you are welcome to research this topic for yourself.
The idea of this document is to give you an indication of just how MUCH you can be eating when you choose nutrient-dense, plant-based, whole foods. It is not designed to intensify any underlying obsessions and disordered eating patterns - I've been there and I know how debilitating that can be.
But for your own knowledge, the below plan is:
2100 calories, ~65% carbohydrates, ~15% protein, ~15% fat.
It is best to choose ORGANIC and GLUTEN FREE wherever possible.
BREAKFAST - SMOOTHIE:
Almond milk, 300ml
Rolled oats, 1/2 C
Banana, 1 large
Blueberries, 1 cup
Spirulina powder, 1 scoop
Pure cacao powder, 1TBS
SNACK:
Green tea
2 pieces of fruit. Example of 1 "piece" of fruit: an apple, an orange, 2 kiwi fruits
LUNCH - PASTA:
Gluten free, super grain pasta, 200g (an alternative is fine)
Diced tomatoes, ~200g (as 1 serve)
Garlic & onion to taste (for sauce)
Organic/homemade vegetable stock (in place of oil to saute the veg)
Zucchini, 200g
Mushroom, 200g
SNACK:
2 pieces of fruit, e.g. 1 cup of grapes, 1 cup of watermelon
DINNER - SALAD:
Baby spinach, 3 cups
Cucumber, 1/2
Cannellini beans, 1 cup (cooked)
Carrot, grated, 1
Broccoli, steamed, 250g
Cherry tomatoes, 10
Avocado, 1/4
Squeeze of lemon juice
Salt & pepper to taste
Pumpkin seeds, 2TSP
One of the best things that I have found about going plant-based and sticking to mostly whole foods, is that I am NEVER hungry, and have no issues staying at a weight range that is both healthy and comfortable for me. My diet also fuels me sufficiently for my workouts and post-workout recovery.
This can be you too!