Whole Food Plant Based Options
Conscious eating is just as important when eating plant based to ensure you get all your nutrients. It's important to stay away from pre-made, processed plant based food. During the next 8 weeks, hitting your macros is very important! Below are some great ways to implement different options to hit your macros:
A macronutrient that is essential to building muscle mass, building and repairing tissues. It affects immune function, hormone production and enzymes, keeps blood sugar balanced. Protein takes more energy to digest and helps us to stay full longer. It is commonly found in animal products, but it can also be found in other sources, such as nuts, dairy, and legumes. 1g = 4 calories. Other sources of protein are:
Oats, chia seeds, cashew nuts, hazelnuts, walnuts, soybeans, pecans, lentils, garbanzo beans, wheat bread, lima beans, macadamia nuts, green peas, pinto beans, kidney beans, quinoa, spinach, brown rice, potato, pumpkin seeds, organic peanut butter, tofu, flaxseed, hemp seeds, spirulina, Dahl, tempeh, edamame, textured vegan protein (TVP), seitan, bulgur wheat, wheat berry, freekeh, barley, farro.
Carbohydrates: (Grains & Starches)
Carbs are sugars, starches and fibers found in fruits, grains, vegetables, and milk products. Unfortunately, carbs have a bad reputation, but carbohydrates — one of the basic food groups — are important to a healthy diet. They are a main source of fuel for a HIIT workout like STRONG Nation® and they assist with brain function, and stored energy. 1g = 4 calories. Sources of carbs are:
Oats, brown rice, sweet potatoes, white potatoes, whole wheat bread, quinoa, kidney beans, whole wheat pasta, couscous, green peas, pumpkin, whole grain cereals,
Fats is an important part of a healthy diet. Fat assists in cell membrane support, nerve function, hormone production, absorbing fat soluble vitamins, and energy. It is the building block for the brain and cells. Rather than adopting a low-fat diet, it’s more important to focus on eating more beneficial mono/polyunsaturated fats and less harmful trans fats. Found in nuts, fish, dairy, butters, and oils. 1g = 9 calories. Sources of fats are:
Almonds, pecans, walnuts, avocado, olive oil, seeds
Leafy Greens & Non-Starchy Veggies:
Spinach, broccoli, kale, lettuce, celery, cabbage, arugula, watercress, beet greens, parsley, bok choy, collard greens, chard, fennel, cucumber, cauliflower, radishes, tomatoes, green beans, peppers, leeks.
Some people are afraid to eat fruits because they contain sugar. Fruits are another great way to gain nutrients! Don't skip out! Here are some great fruit options:
Apples, bananas, blackberries, blueberries, cantaloupe, cherries, cranberries, dates, grapefruit, grapes, honeydew, Kiwi, lemons, limes, mangoes, oranges, papaya, pears, peaches, pineapple, plums, pomegranate, raspberries, strawberries, watermelon.
Aim for as much veggies as possible. Veggies and leafy greens should make up half of your plate. The more colorful the better! Examples of leafy greens and non-starch veggies: