Don't eat less to lose weight, eat right! A 7-Day meal plan to get you started.
Food is one of the most important aspect in our day-to-day life. It’s a necessity for a healthy living! But wait.. hold that thought. Are we really living healthy? In the last few decades our eating habits have changed drastically. Our generation is all about ‘ready to cook’ or ‘take away’ or ‘eat outs’. We hustle so much that we don’t even pay a second of attention to what we are putting in our body and plus the lack of physical activity doesn’t help the situation either.
A downward journey from fresh home cooked food to junk and processed food has taken over restaurants, grocery stores, supermarket and our kitchen! We fail to realise that food is what fuels us or drains us. We need to know which side to pick and what comes with it.
What we fail to understand that the best foods are grown in nature. Vegetables, fruits, nuts, grains etc, these are the foods that not only give us the nutrition but it helps prevent numerous lifestyle diseases. Simple home cooked food like dal, rice, chapatis, sabizs (rice, lentil soups, whole wheat flat breads, curries) are enough to live a healthy life.
The ill effects of meat and dairy may not reflect immediately but it affects your health over the period of time with all the years of consumption, which later gets difficult to manage or cut out from your lifestyle. Meat and dairy are heavily pumped with artificial hormones in the animals to grow at a faster and thus at an unnatural rate, steroids and antibiotics are a part of their ‘food’ which leads to various infections and side effects in the animals. The amount of cholesterol they produce and when we consume an animal product it is ingested in our body, leading to various diseases. And nope, there’s no such thing as ‘Humane or Organic or Free range’ meat and dairy. You can read about the treatment of these farmed animals used for food here.
When it comes to fitness there’s a whole buzz on nutrition and food. So many fad diets that claim to help every individual for weight loss, fat loss, lose inches and what not! These diets may give you fast results but they won’t be long lasting, because for you to be healthy all your life, you gotta take steps to keep it healthy throughout. Of course, you will start losing weight the amount you restrict yourself with one or several types of food but is it realistically possible to do so throughout your life. Some people are constantly travelling and they have to eat whatever is available and it most part of the world you'll get vegetables, fruits, grains etc. Vegan food is anything but boring. Yes, you might take sometime to adjust with it but that's how it works with every lifestyle change you try to create for your own betterment. There’s abundant of vegan food out there, you just need to know how to find it.
A downward journey from fresh home cooked food to junk and processed food has taken over restaurants, grocery stores, supermarket and our kitchen! We fail to realise that food is what fuels us or drains us. We need to know which side to pick and what comes with it.
What we fail to understand that the best foods are grown in nature. Vegetables, fruits, nuts, grains etc, these are the foods that not only give us the nutrition but it helps prevent numerous lifestyle diseases. Simple home cooked food like dal, rice, chapatis, sabizs (rice, lentil soups, whole wheat flat breads, curries) are enough to live a healthy life.
The ill effects of meat and dairy may not reflect immediately but it affects your health over the period of time with all the years of consumption, which later gets difficult to manage or cut out from your lifestyle. Meat and dairy are heavily pumped with artificial hormones in the animals to grow at a faster and thus at an unnatural rate, steroids and antibiotics are a part of their ‘food’ which leads to various infections and side effects in the animals. The amount of cholesterol they produce and when we consume an animal product it is ingested in our body, leading to various diseases. And nope, there’s no such thing as ‘Humane or Organic or Free range’ meat and dairy. You can read about the treatment of these farmed animals used for food here.
When it comes to fitness there’s a whole buzz on nutrition and food. So many fad diets that claim to help every individual for weight loss, fat loss, lose inches and what not! These diets may give you fast results but they won’t be long lasting, because for you to be healthy all your life, you gotta take steps to keep it healthy throughout. Of course, you will start losing weight the amount you restrict yourself with one or several types of food but is it realistically possible to do so throughout your life. Some people are constantly travelling and they have to eat whatever is available and it most part of the world you'll get vegetables, fruits, grains etc. Vegan food is anything but boring. Yes, you might take sometime to adjust with it but that's how it works with every lifestyle change you try to create for your own betterment. There’s abundant of vegan food out there, you just need to know how to find it.
Tell me, would you rather spend your money on good and healthy food or on medications and hospital visits later? Sounds blunt but it's a truth pill which is usually hard to swallow.
Still don’t take my word for it? Here are some scientifically proven studies on the benefits of plant based diet and the hazards of dairy and meat consumption.
Now that you have at least a week’s plan ready, you can be creative with your meals as much as you can. It may be a bumpy ride for a while but believe me when you sweat your body and it’s time to fuel it to regain the energy, strength and recovery, these are the kind of foods that will nourish you with all of it. You won’t feel like overeating and the untimely hunger pangs won’t kick in.
If you feel you might slip, that’s okay! Don’t beat yourself down for it and definitely, do not quit! Failure does not mean, it’s the end. You just need to backup and start again. If you somehow slip on either of the meal, just be conscious about it and tell yourself that the next meal will be a healthier one.
Don’t forget to kick some ass in the gym too (or wherever you work out)! ;)
Still don’t take my word for it? Here are some scientifically proven studies on the benefits of plant based diet and the hazards of dairy and meat consumption.
The First Step:
Eliminate all the junk and processed food from your kitchen, bedroom, bathroom, wardrobe etc, wherever you hide or save it for, later. 😜
Make a list of all the grocery you need for a week or if you can shop often then you can buy fresh grocery every 2 days. This depends on your schedule and how much time you can spend on shopping.
Find dairy and meat alternatives’ list here.
Make a list of all the vegetables, green leafy, grains, lentils, fruits, nuts etc that you can locally buy.
This meal plan is going to be very flexible and you’ll be deciding most of it, so that you can be more exposed to what you’ll be eating. It majorly, consists of 4 meals (Breakfast, Lunch, Snacks, Dinner). I’m going to provide a 7 days meal plan in here so that you are all set to continue the healthy eating habits without any hassle of looking out for food and eating consciously too.
Remember, you’ll start eating more as you start exercising regularly. Do not get scared! Your body is working more than it previously did and because of the activities your appetite increases, which is a good thing! I’ll be only providing the meal options, you decide on the proportions depending on your appetite. No limitations or tiny portions. Just do not overeat!
Breakfast: Breakfast is the most important part of your meal as it will fuel you with energy, nutrition to get through your day. It helps boost your metabolism and prevents bloating.
Make a list of all the grocery you need for a week or if you can shop often then you can buy fresh grocery every 2 days. This depends on your schedule and how much time you can spend on shopping.
Find dairy and meat alternatives’ list here.
Make a list of all the vegetables, green leafy, grains, lentils, fruits, nuts etc that you can locally buy.
Meal Plan:
Remember, you’ll start eating more as you start exercising regularly. Do not get scared! Your body is working more than it previously did and because of the activities your appetite increases, which is a good thing! I’ll be only providing the meal options, you decide on the proportions depending on your appetite. No limitations or tiny portions. Just do not overeat!
Day 1:
Smoothies = any fruit / any green leafy / any natural sweetener (jaggery or dates).
Do not mix different melons together in one smoothie. The digestive system of these fruits works differently and hence it should be consumed separately.
At the beginning you might take couple of days to get adjusted with the taste but I’m sure you’ll start liking it. My favourite combo is frozen ripe bananas, mint leaves, dates, some water and ice. A mug or 2 full of it will easily last until lunch, still hungry? (very unlikely) grab a whole fruit with it too.
Lunch: This depends on how you generally prepare for lunch and what you eat. It can be rice, daal, sabzi, chapatis or salads with some siders etc or maybe some junk food (which isn’t an option).
Do not mix different melons together in one smoothie. The digestive system of these fruits works differently and hence it should be consumed separately.
At the beginning you might take couple of days to get adjusted with the taste but I’m sure you’ll start liking it. My favourite combo is frozen ripe bananas, mint leaves, dates, some water and ice. A mug or 2 full of it will easily last until lunch, still hungry? (very unlikely) grab a whole fruit with it too.
Lunch: This depends on how you generally prepare for lunch and what you eat. It can be rice, daal, sabzi, chapatis or salads with some siders etc or maybe some junk food (which isn’t an option).
Go for: Brown rice - yellow lentil curry - spinach sabzi - 4-5 chapatis (depending on your capacity).
Snack: a whole fruit like apple or bananas or a healthy, preservative free and sugar free nut bars.
Dinner - Simple meal like roti-sabzi-daal-chawal. It’s best to have your last meal of the day before 9 PM or at least 3 hours prior to your sleep. Try to keep the dinner filling and as wholesome as possible.
Breakfast: Any smoothie or cereal bowl with whole oats, plant based milk, handful of mixed nuts, fruits.
Lunch: Brown rice, mixed sprouts, sweet potato sabzi, chapatis.
Snack: mixed fruit bowl,a juice or handful of nuts.
Dinner: Rice, daal, green peas sabzi, chapatis.
Breakfast: Idli Sambar-Chutney or any south Indian food (except deep fried foods)
Lunch: Raw salad, Rajma(kidney beans) sabzi, chapatis (whole wheat, Rajgira, Bajra).
Snack: fruits-nuts-seeds bowl.
Dinner: Stir fried tofu, millet (any locally available), spinach sabzi.
Breakfast: Plant based milk, any cereal (look for a healthy sugar free one), bananas and/or any other fruit, dates, nuts.
Lunch: Oats Omelette sandwich with veggies filling, any vegetable soup.
Snack: any fruit or fruit juice.
Dinner: A stir fry made of Broccoli / Mushrooms / Green Peas / Cherry Tomatoes / Bell Peppers / Flax Seeds / Garlic / Salt / Black Pepper / Olive oil (Do not boil or over heat the oil - keep it on low flame at all times) and any vegetable soup or try this one, mushrooms, cabbage, carrots, broccoli-salt, pepper.
Breakfast: Peanut butter toast (preferably whole grain bread, avoid maida-bran, refined or bleached flour) and any green smoothie.
Snack: a whole fruit like apple or bananas or a healthy, preservative free and sugar free nut bars.
Dinner - Simple meal like roti-sabzi-daal-chawal. It’s best to have your last meal of the day before 9 PM or at least 3 hours prior to your sleep. Try to keep the dinner filling and as wholesome as possible.
Day 2
Lunch: Brown rice, mixed sprouts, sweet potato sabzi, chapatis.
Snack: mixed fruit bowl,a juice or handful of nuts.
Dinner: Rice, daal, green peas sabzi, chapatis.
Day 3
Lunch: Raw salad, Rajma(kidney beans) sabzi, chapatis (whole wheat, Rajgira, Bajra).
Snack: fruits-nuts-seeds bowl.
Dinner: Stir fried tofu, millet (any locally available), spinach sabzi.
Day 4
Lunch: Oats Omelette sandwich with veggies filling, any vegetable soup.
Snack: any fruit or fruit juice.
Dinner: A stir fry made of Broccoli / Mushrooms / Green Peas / Cherry Tomatoes / Bell Peppers / Flax Seeds / Garlic / Salt / Black Pepper / Olive oil (Do not boil or over heat the oil - keep it on low flame at all times) and any vegetable soup or try this one, mushrooms, cabbage, carrots, broccoli-salt, pepper.
Day 5
Lunch: Amaranth (rajgira) chapatis, any sabzi, millet (any locally available), lentil soup.
Snack: Healthy nut/granola bar and some fruits.
Dinner: Sweet potato sabzi or mashed sweet potatoes, rice, roasted veggies and some soup of your choice (home-made, of course).
Breakfast: Any smoothie or cereal bowl with whole oats, plant based milk, handful of mixed fruits.
Lunch: Stir fried tofu, broccoli, mushrooms, cherry tomatoes, sesame seeds, salt, pepper made in olive oil.
Snack: Plant based milkshake (a quick one - apple/bananas or any seasonal fruit, cocoa powder, dates, ice grind them all together) Refrigerate it at all times before consumption. If there’s no fridge at your workplace you can simply carry a bowl of fruits with nuts and seeds in it.
Dinner: Tofu scramble with chapatis, vegetable rice(pulao) with vegan curd.
Snack: Healthy nut/granola bar and some fruits.
Dinner: Sweet potato sabzi or mashed sweet potatoes, rice, roasted veggies and some soup of your choice (home-made, of course).
Day 6
Lunch: Stir fried tofu, broccoli, mushrooms, cherry tomatoes, sesame seeds, salt, pepper made in olive oil.
Snack: Plant based milkshake (a quick one - apple/bananas or any seasonal fruit, cocoa powder, dates, ice grind them all together) Refrigerate it at all times before consumption. If there’s no fridge at your workplace you can simply carry a bowl of fruits with nuts and seeds in it.
Dinner: Tofu scramble with chapatis, vegetable rice(pulao) with vegan curd.
Day 7
Breakfast: Green smoothie
Lunch: CHEAT MEAL (Of course it still has to be vegan)
Snack: a whole fruit.
Dinner: Mashed sweet potatoes, roasted peas, beans, lettuce, mushroom soup.
Lunch: CHEAT MEAL (Of course it still has to be vegan)
Snack: a whole fruit.
Dinner: Mashed sweet potatoes, roasted peas, beans, lettuce, mushroom soup.
Now that you have at least a week’s plan ready, you can be creative with your meals as much as you can. It may be a bumpy ride for a while but believe me when you sweat your body and it’s time to fuel it to regain the energy, strength and recovery, these are the kind of foods that will nourish you with all of it. You won’t feel like overeating and the untimely hunger pangs won’t kick in.
If you feel you might slip, that’s okay! Don’t beat yourself down for it and definitely, do not quit! Failure does not mean, it’s the end. You just need to backup and start again. If you somehow slip on either of the meal, just be conscious about it and tell yourself that the next meal will be a healthier one.
Don’t forget to kick some ass in the gym too (or wherever you work out)! ;)
P.S Get your vitamin B-12 and D3 checked from any hospital and ask your doctors for a prescription, dosage and duration. These vitamins cannot be found in any foods that we eat, be it vegan or non-vegan, as it is derived from the soils and the only way to get them is to outsource them. Unived, Olena are some of the renowned brands that provide vegan protein powders respectively and all the essential vitamins that needs to be outsourced.
Finally, here's the list of vegan and vegan friendly restaurants in India, when you want to eat out. Reward yourself with your favourite vegan cheat meal after 2 weeks of following this meal plan! 😉💚
I hope you find this easy to follow and feel free share your pictures with me on Instagram if you do so! <3
Laters, Potatoes!
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