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Simple Plant-Based Food Plan

We are 20 Days into our Lean, Fit & Strong online body & mind sculpting program and it is going great! This is the simple plant-based food plan I recommend for better health, weight management, faster metabolism, stronger digestion & more energy. (click here for more info on the next program)

Yasmin’s Simple Plant-Based Food Plan – the main principles

It’s kind of a system.

  1. Routine: 3 meals + 2 snacks + water & herbal tea = awesome for digestion & energy – Eating at the same time daily and limiting the variety of food you eat trains your body & digestive system.
  2. Choose whole foods vs packaged food: Fresh fruit & veggies, high quality first cold-pressed oils, seeds, super foods,
    whole grains (low or no gluten), lentils, organic eggs (& meat) – Instead of counting calories, count nutrients!
  3. Plant-based: For good health, make 80-90% of your diet plant-based;
  4. Replace the following:
    • Dairy from cows (hard to metabolize) –> Goat & sheep milk / cheese (easier to digest), almond milk, coconut milk, rice cheese, etc.;
    • Wheat (inflammatory) –> Kamut, Quinoa, Rice;
    • White sugar (garbage for you) –> Maple syrup, small amounts of dried fruit.
  5. Don’t drink calories unless you make the juice yourself (and even then dilute juice by half); Drink plenty of water, herbal tea between meals; (The occasional glass of wine or cup of coffee is ok as long as you don’t depend on it daily);
  6. Take time to eat: Focus & enjoy! This alone will solve 75% of your health issues.

Meal plan

{Please note: For a personalized program, book a private consultation with me. Insurance receipts issued under naturopathy.}

DAY START : Have warm water or water at room temperature first thing in the morning. I usually add a scoop of Green Balance from Arbonne (greens + antioxidants) and lime juice to my water.

BREAKFAST PLAN
Smoothie : Vegan Protein powder* + Fibre Boost* + 1-2 fruits + 2 veggies + Almond or coconut milk (unsweetened) + water;
Warm cereal: Oatmeal (gluten-free) or quinoa + seeds + coconut oil + 1 fruit (berries);
Eggs (2-3 egg whites & 1 yolk) or scrambled tofu (sautéed in olive oil with garlic and/or onions, sea salt & turmeric) + black beans or lentils + 2 veggies.
* I recommend the protein and fibre from Arbonne. The products are fantastic. Shop now
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LUNCH PLAN
Lunch Bowl: Grain (rice or quinoa) + 3-4 steamed veggies + protein (seeds, nuts, lentils, tofu, organic chicken, wild caught fish or egg)
Soup or Stew: Lentil soup, vegetable bean soup, chicken vegetable (bone broths are good too)
Salad (if you can digest): 1-2 leafy greens (baby kale, spinach, arugula) + 3-4 veggies + protein
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DINNER PLAN
Keep it light See lunch suggestions, but keep it light and finish eating by 8pm latest.
Plant based Make sure that two out of three meals are vegetarian. (Animal protein should represent only a small portion of your daily consumption.)

 

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SNACKS & SWEETS
Super Food Trailmix : Walnuts, Almonds, Pumpkin seeds, Sunflower seeds, Goji berries, coconut, raw cocoa nibs, etc.

Veggies & hummus
Organic Dark Chocolate: 70-80%
Fruit: Apple, berries, Sweet Orange, Grapes (max 2-3 fruit a day)
Arbonne Protein Powder with water – so quick & tastely – nice texture
Arbonne Protein Snack Bars
10g of protein, only 5g of sugar, vegan & gluten-free

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April 3, 2019

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