Meal plan – Conscious living

We have something for you! A daily menu especially for the conscious mind. You are probably already very conscious about your diet and eat completely plant-based. In this menu you will not only find delicious recipes, but also lots of extra tips and tricks! Are you ready to absorb all the information? Here it comes! 

Our main rules for a tight(er) body

Eat from light to heavy
During your breakfast and lunch, focus on easily digestible foods, such as fruits, vegetables, healthy carbohydrate sources and/or plant-based proteins. Save high-fat foods until your evening meal. This way you will help your body digest, keep more energy, and avoid releasing a lot of waste products (which are stored in fatty tissue) during digestion.

Make sure that at least half of your plate is made up of vegetables
Vegetables contain a lot of fiber and water, very important for a good digestion! In addition, by eating vegetables you get your necessary portion of minerals and vitamins. Try to eat 600 g (or more) of vegetables and 3 – 4 pieces of fruit per day.

Be moderate with fat
Save high-fat foods for a later time in the day and make sure no more than 10% of your total food intake per day is fat. This means OR a small handful of nuts OR half an avocado OR one tablespoon of oil.

Drink enough water
At least 1.5 liters a day. Drinking water is THE way to get rid of waste products, it hydrates your body and activates digestion.

Adjust the portion size
Eat what suits your own energy needs!

Eat until you have had enough
And can hold out until the next meal (2.5 to 3 hours later). Are you hungry again after an hour? Then you haven’t eaten enough, supplement your meal!

And now to take it a step further:

Eat consciously
Be aware of where the food you consume comes from. Try to choose (mostly) organic products. Buy your fruit and vegetables at an organic supermarket or health food store, or directly from the farmer. On the internet you can find several webshops that deliver directly from the land.

No waste
Buy as little food wrapped in plastic as possible.

Get to know the water you drink
For example, have you ever heard of alkaline water? In this article we tell you more.

Start your morning with a morning routine
For example, start with a short meditation, take a cold shower every morning, scrape your tongue with a tongue cleaner and start dry brushing. See what you like and what works for you.

Try to eat mindfully
When you sit behind your laptop or phone and quickly wolf down your meal (no matter how healthy it is) your body is not digesting and will not absorb nutrients as well.

Choose for probiotics
Add probiotics such as miso, tempeh and kimchi to your meals a little more often to strengthen your gut flora. Your gut flora is an essential part in your digestion!

Try to eat gluten-free as much as possible
Gluten irritates the intestinal wall and can cause an inflammatory reaction. This often manifests itself not only in your intestines, but also in other parts of your body, such as your skin.

Breakfast

Start the day with a large glass of (lukewarm) water with juice of half a lemon on an empty stomach. Choose an easily digestible breakfast with fruit and/or vegetables and cereals, such as a smoothie, or cereal breakfast + fruit and/or vegetables. 

Two good basic recipes: 

  • Basic smoothie recipe: 2 handfuls of leafy vegetables + 2 pieces fruit + 1/2 cucumber and/or 1 stalk of celery + water.  Vary with fruits and vegetables that you like. Like it a little creamier? Add Vegetable milk/yogurt. Add less water and/or frozen fruit if you want to make it a thick smoothie bowl.
  • Basic cereal breakfast recipe: 50-70 g (raw) cereals such as oatmeal, buckwheat, rice + 250 ml liquid (water/tea possibly mixed with vegetable milk) + 2 pieces of fruit + possibly grated carrot/beetroot/courgette + date/raisins/tsp of maple syrup + 1 tsp of cinnamon.

Our favorite recipes of the moment are green oatmeal with figs, Salted Caramel Breakfast Shake and the Hemp Shake.

It’s snack time!

Put the focus on your main meals. Limit your snack times to 2 times a day and make sure there is enough time (at least 2.5 -3 hours) between your meal and snack time. Make fruit your number one choice for a snack. Fruit contains a lot of water which makes you feel full quickly, it contains a lot of nutrients and helps get rid of waste products. Other good snacks are a homemade vegetable bake (low in fat), raw vegetables with a vegetable dip, a small handful of unroasted, unsalted nuts or a slow juiced juice. With the pulp of the juice you can make crackers again. No waste! Try not to snack after your evening meal. Opt for a cup of tea or treat yourself to a homemade drink every now and then.

Our favorite snacks are these Matcha Coconut Bars, ginger tea with lemon and fresh thyme and the Golden Milk.

Lunch & evening

Make sure at least half of each meal consists of vegetables. This can be in the form of a meal soup, a salad with 75-125 g raw grains such as quinoa, millet, rice, buckwheat OR 350 -450 g raw (sweet) potatoes OR 200 -300 g vegetable proteins such as chickpeas, lentils, tempeh. Fancy an easy yet nutritious lunch?  Choose 3-4 slices of gluten-free, sourdough bread or 2 gluten-free tortilla wraps. Cover with hummus/vegetable spread and plenty of raw vegetables, such as tomatoes, cucumbers, radishes and sprouts. 

Two good basic recipes:

  • Basic salad recipe: how to make the perfect salad read here!

  • Basic soup recipe: 1/2 onion + clove of garlic + 400 g vegetables + 250 ml vegetable broth. Eat 2 slices of bread with this OR add 75 g cereals, such as noodles and quinoa OR add some potatoes to make a a real meal soup.

We are loving these recipes at the moment: noodles with cucumber balls and the not-so-pulled-pork-filled sweet potatoes!

Extra tips & trucs

Get rid of the waste
Take a (foot) bath with alkaline mineral salt twice a week (or more). The salt helps to eliminate waste products through the skin and makes for super-soft skin. Brush your body in the excretory directions, so you’ll give the excretion of waste extra stimulation.

Vitamin C is your best friend
Use vitamin C daily in supplement form. When choosing supplements always try to choose the whole plant, such as acai, camu camu or ascerol.

Good health starts with healthy bowels!
Do you notice that despite all the healthy food, your bowel movements are not (yet) completely smooth? Strengthen your gut flora with a good probiotic supplement. The better your gut flora is, the better your digestion, the better you can absorb nutrients and the better you can get rid of waste.

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