Yes, I may be a protein pusher BUT It’s not just about PROTEIN to lose body fat! Although protein is ESSENTIAL… having the RIGHT BALANCE is key.


Try this balance of nutrition at every single meal. 

It’s called the balanced VEGAN FIT PLATE and it’s the tool I use with all of my clients.

A “VEGAN FIT PLATE” HAS 3 PARTS:

1. PROTEIN FOODS
Why: BUILD & REPAIR muscle + HELP WITH CRAVINGS
2. HIGH FIBER CARBS
Why: FUEL & RESTORE muscle energy + STABILIZE BLOOD SUGAR
3. COLORFUL PRODUCE + HEALTHY FATS
Why: PROTECT & SUPPORT muscle

Vegan PRO-TIPS:
 Before each meal, LOOK to make sure you have all 3 PARTS IN THE RIGHT RATIOS on your plate to optimize your nutrition for energy, performance, and recovery.

 Use the meal image above as a guide to visualizing the RIGHT RATIOS. The general rule of thumb is…
THE RIGHT RATIO =
+ enough protein (at least 20gr of protein every meal)
+ high fiber carbs
+ lots of colorful fruits/veggies + healthy fats

 You are simply LOOKING at your plate to SEE these ratios instead of counting calories or calculating macros.
 Use your natural hunger & fullness cues to help guide you to just how much to eat. In order to listen to hunger & fullness cues accurately, you need to be well-hydrated, eat slowly/chew, and not multi-task during the meal with your TV, social media/phone, or computer.

Do your meals look like this?


 

 

 

 

 

 

 

 

 

 

 

 

Examples of a VEGAN FIT PLATE:

Breakfast: Veggie Scramble
1) JustEgg scramble
2) Sprouted whole-grain toast + avocado
3) Kale

Lunch: Wrap + veggies
1) Seitan gyro on a
2)
Sprouted wrap with
3) Tzatziki + side salad

Dinner: BBQ Tempeh & Baked Fries
1) BBQ tempeh
2) Airfryer potato fries
3) Roasted broccoli with olive oil

 

Need help navigating your meals during your weightloss journey, schedule a Free Consultation Call with me, a Vegan Registered Dietitian.

 

Carol Aguirre MS, RD/LDN