Nutrition Strategy plantfitpdx Week 1 and 2 First two weeks, only eat foods off of this list. Vegetables alfalfa sprouts, asparagus, broccoli, bell peppers, cabbage, carrots, okra, turnip, yellow squash, spaghetti squash, zucchini, celery, spinach, cauliflower, string beans, lettuce, arugula, beet greens, bok choy, chard, cucumber, endive, mesclun, radicchio, radish, watercress, brussel sprouts, collard greens, dandelion greens, eggplant, garlic, kale, leek, mustard greens, onion, scallion, shallot, tomato and turnip greens. Fruits avocado, lemon, lime, cranberries, rhubarb, no more than ½ cup daily of other berries such as blueberries or raspberries. Proteins tempeh, seitan, tofu, Soycurls butlerfoods, Gardein products, Tofurky products, Field Roast products, any high protein, lower carb veggie burgers/ analogs, vegan protein powder (50% Rice, 50% Pea from truenutrition, 5% off promo code: EDB949), PlantFusion, Vega, SunWarrior,etc. Nuts & Seeds (ideally raw and refrigerated) almonds, pistachios, flax seeds, pumpkin seeds, hemp seeds, sunflower seeds, sesame seeds, brazil nuts, walnuts, filberts, macadamia nuts, pine nuts Beverages purified water, lemon or lime water, herbal teas (especially green tea), non-sweet veggie juices, sparkling water sweetened with stevia, unsweetened almond milk, unsweetened soy milk Nut & Seed Butters (unsweetened, ideally raw and refrigerated) almond, sunflower seed, pumpkin seed, macadamia nut, sesame tahini, limited peanut butter Beans black beans, lentils, pinto beans, black eyed peas, chick peas, kidney beans, mung beans, navy beans Fats & Oils (non-hydrogenated) Limit extracted oils completely or have no more than 1 tbsp. daily. This can be flax oil, extra virgin olive oil, or coconut oil. Get rid of any and all margarine in the house including Earth Balance. Replace Vegenaise with a less fat alternative, such as Trader Joe’s eggplant hummus, use a “fat free” cooking spray for sautéing and baking. Get rid of any cooking oils in plastic containers. As of now, simply eat these foods in a balanced approach. No calorie counting is required at this stage. Include a protein food, nuts, seeds or beans in each meal. Include 2 tbsp. of flax seeds daily for essential fatty acids. A quick sample meal plan would be: Breakfast Gardein Steak Strips or lentils, handful of raw nuts, green tea Snack PlantFusion Protein Shake with ¼ C berries, 1 tbsp. almond butter, and a handful of green leafy veggies such as kale or chard. Lunch Huge Salad with baked tempeh or tofu, pumpkin seeds, chick peas, lots of veggies, with lemon juice and vinegar Snack Celery, carrots, with peanut butter Dinner Black Bean Burger with cauliflower mash and sautéed spinach Snack Chocolate Protein Shake with 1-2 tbsp. of ground flax seeds, stevia, some vanilla, and some ice. If you get it right, it tastes like chocolate ice cream. Week 3 and 4 Add 2 servings of higher sugar fruit (banana, peach, pineapple, orange, etc.) to your post workout shake, and 1 serving of starch (rice, potato, oats, quinoa) 1 hour after post workout shake.
Posted on: Wed, 04 Sep 2013 08:36:11 +0000
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