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.