Meal planning 101

 

Transitioning to a predominantly plant-based lifestyle can feel overwhelming and a bit daunting at first. The key word here is “transitioning.” Small steps taken daily into a certain direction that will bring big change to your health in the long run.

 

Focus on feeding your cells. Are you giving your body nutritious food that your cells can utelise, or are you feeding your body sugar laden, overprocessed, stripped of valuable nutrients meals?

 

I’m not saying that you must cut out all animal products, but a “predominantly” wholegrain, fruit and vegetable plan means that your focus must be on increasing your fruit and vegetables intake, wholegrains, nuts and seeds, legumes and pulses. This must be your bulk.

 

I know meal planning sounds like a tedious job at the beginning, but you will have a plan to work from and you have a plan to fall back on. If you have 3 weeks of menu plans, then you can swop them around and use it as a basic plan. I’ve included a 1 week menu plan that you can follow or use as a general guide.

 

You don’t have to stick to every ingredient, so you can omit or substitute. We choose plant milk for our family and will have a specific type of plain yoghurt as an occasional treat. Our choice is Verlorenkloof yoghurt. It is a rich, creamy and decadent yoghurt that gives us the least amount of allergy type symptoms. We’ll only have a small amount at a time and then load it with chopped fruit, cinnamon,seeds or chopped almonds. I enjoy mine with fruit, cinnamon and ground pumpkin seeds, flaxseeds and sunflower seeds.

 Our kids enjoy adding raw oats in addition to fruit. They also add raw oats to smoothies and have oats with chopped apple, cinnamon and plant milk as snacks.

The aim is not to starve yourself, but to discover that an abundance of fruit, vegetables, wholegrains, nuts, seeds, legumes and pulses will help you to have more energy, a clearer mind, less health issues and you weight will stabilize.

Cut out the table sugar and processed sugar goods as far as possible. By having more fruit and dates, you will be getting that sugar that you need for energy and for your brain to function optimally. You will also experience reduced sweet cravings.

Cut out the empty, stripped carbohydrates and add oats, brown rice, millet, buckwheat, quinoa and polenta to your meals. Your body needs these grains for valuable B vitamins, sustained energy and fibre.

Reduce your dairy intake and you will have clearer skin, less phlegm and sinus issues, less sweating and more balanced hormones.

Your body needs the right kind of oils. These are found in nuts, seeds, avocadoes, coconut, olives and corn. Whether you take it in its raw state or prefer coconut oil, cold pressed olive oil, nut butter or in supplement form, make sure that you are getting it in your body. Without these oils, your cells can’t have proper metabolism because it helps to nourish the walls of the cells, thus making it more supple. If they are rigid, toxins struggle to exit and the nutrients struggle to enter. You will also experience reduced salt cravings when you increase your healthy oil intake.

Cinnamon helps to stabilize blood sugar levels and it is wonderful for digestion and to boost immunity. I personally love the taste and fragrance and add it wherever I can!

Steer away from sugar laden breakfast cereals. If you have been having it every single day, try cutting it down to having a handful as an occasional treat on a Friday or Saturday. This is just until your sweet cravings have calmed down a bit and you have transitioned fully. By eating it as a snack rather than a bowl full, you will immediately be getting in less sugar than normal. Rather start making the effort by giving your family oatmeal with some variations.

Teach your kids how to make their own smoothies. Use ingredients like bananas, paw paws, pineapple, berries, oats, coconut oil, peanut butter and plant milk. Add a handful of baby spinach once they have mastered it. The taste won’t be influenced by the extra nutrient intake that you will be getting. You don’t have to add all of the above, try different combinations with the ingredients that you have on hand and see what works for your taste and budget. Remember, your focus must be on feeding your cells so that regeneration, rejuvenation and fueling can take place.

When you are cooking rice, lentils, soups and polenta, make sure that you cook enough so that you can include it somewhere within the next 2 days. Try to buy these items as well as sunflower seeds and pumpkin seeds in bulk.

Spice up your food with fresh or dried herbs and spices, masala, lemon juice and zest, garlic, red onions, ginger, olive oil and pink salt. If you want to buy sauces, look out for Nando’s lemon and herb sauce, Chipotle sauce and sweet chilli sauce (Simple Truth brand Checkers), pesto’s, vegan mayo’s that you can dilute with some water or plant milk, tomato puree that you can also dilute. A really tasty combination is the Chipotle sauce mixed with tomato puree. We love having it with potato wedges. You can even add a little mayo to it.

Once you start to discover what you can do, then you won’t feel like you are missing out on the things that are bad for you.

If all else fails, have oats for breakfast, wraps or sourdough bread stuffed or loaded with salad/veg, chickpeas and a sauce/dressing for lunch. You can have rice, vegetables and beans with a different sauce or herbs and spices for dinners. Fill in the gaps with fruit and smoothies!

I have included breakfasts, lunches, dinners and snacks in this 7 day meal plan. Spice it up or tone it down as you feel inspired and as your budget allows you. If this can work for our family, then I am sure that it will work for you! Please contact us for an A3 high resolution quality printable version.

I haven’t included recipes, but you will figure it out as you go along. Maybe you have a similar recipe or go to Google. I will be sending you some recipes over the next few weeks.

You also don’t have to add a ton of supplements to this menu plan because your food is your medicine and prevention. I will be giving a more specific supplementation plan in the next weeks meal plans. We always have Barley Life or a green powder blend or tablets everyday, along with Frankincense resin. After that is targeted nutrition. You can find these products on my website, and you can read up on them in some of my previous blogs. Go to http//:healthamplified.co.za

Blessings.

Lizelle