Plantbased, Not Perfect

Today we are talking about eating plantbased when you have a 9 - 5 job. As someone who just celebrated 10 years at my full time job I have a lot to share on transitioning and living full plantbased while working full time in an office. I break down meal ideas for breakfast, lunch and snacks - all super easy ideas you can throw together or make the night before. Each idea is separated into if you are transitioning or if you are fully plantbased so there are ideas for everyone along the journey.

What I used to eat at work vs. now after 10 years

Which breads to choose at the store*

Breakfast - Transitioning:
English Muffin with PB
Toast with jam or PB
Avocado Toast
Coconut yogurt with fruit
Larabars
Tofu scramble w/veg (add tortilla)

Breakfast - Full WFPB:
Avocado Toast
Chia pods
Oatmeal (which ones to choose)
Smoothies (how to make them more filling)
Energy Bites
Rawnola or Rawnola Bites (loni jane's recipe)
Clean granola (minimalist baker recipe)
Overnight Oats
Plain fruit and WHY to eat it in the morning

Lunch - Transitioning:
Veggie sandwiches / wraps
Veggie burgers
Soup - store-bought vs. homemade
Pasta Ideas
Taco Ideas
Pita Pizzas
No Tuna Salad Sandwich (recipe)

Thoughts on microwaving*

"Even if its vegan it doesn't mean it is healthy"

Lunch - Full WFPB:
Lettuce wraps with: Mango salsa, veggie burgers, no tuna salad, black beans
Batched Quinoa Salad
Batched Soup
Mexi Bowl
Spring Rolls
No tuna salad
DIY Acai
Dharma Kale Salad (Kimberly Snyder recipe)
Sweet potatoes on salad

Thoughts on snacking*

Snacks - Transitioning:
Larabars & GoMacro bars
Nuts (portions)
Rice cakes with PB / Avocado
GF crackers with avocado, kite hill cream cheese

Snacks - WFPB:
Filling fruit
Avocados
Dates with almond butter & salt
Veggies with hummus, guac
Dried fruit (which ones to buy)

Hacks & Tips:
Bring your own mylk
Laird's creamer link
IF until lunch
Healthy snacks

The China Study: "Dietary protein proved to be so powerful in its effect that we could turn on and off cancer growth simply by changing the level consumed."

Dr. T.C. Campbell, "A Plant-Enriched Diet and Long-Term Health Particularly in Reference to China," Hart Science 25, no. 12 (1990): 1512-14.

Stalk me @hautehealthy
Follow the podcast @plantbasednotperfect

Intro: Setting intentions for July

In this episode I summary the main takeaways from the book "The Blue Zones" so you can learn the top habits from the Blue Zones that are proven to increase not only longevity, but the quality of your long life. I summarize each tip and how we can apply them to our everyday busy modern lives.

"The Blue Zones" Power Nine

1. Movement 2. Eat Intuitively 3. Less Meat & Processed Crap 4. Alcohol in Moderation 5. Sense of Purpose 6. Lower Stress 7. Community 8. Family 9. Your Tribe

Read more about The Blue Zones here: https://www.bluezones.com

Stalk me @hautehealthy Follow the podcast IG @plantbasednotperfect

Intro: Setting intentions for July 

In this episode I summary the main takeaways from the book "The Blue Zones" so you can learn the top habits from the Blue Zones that are proven to increase not only longevity, but the quality of your long life. I summarize each tip and how we can apply them to our everyday busy modern lives.

"The Blue Zones" Power Nine

1. Movement
2. Eat Intuitively
3. Less Meat & Processed Crap
4. Alcohol in Moderation
5. Sense of Purpose
6. Lower Stress
7. Community
8. Family
9. Your Tribe

Read more about The Blue Zones here: https://www.bluezones.com

Stalk me @hautehealthy
Follow the podcast IG @plantbasednotperfect

Tips and advice on inspiring others to live plantbased. What I've learned along the way and some personal examples to share. Also, how to remove judgment, inspire instead of force and so much more.

My Experience Tips to not be so extreme Lead by example, not force How to keep an open mind How to not be judgmental Be the grocery buyer Vegan-ize it Knowledge drop Worry about yourself Personal stories of encouragement Focus on the good

Blue Zones study: 20% of the average person lives is dictated by genes and 80% is dictated by lifestyle. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125071/

Stalk me @hautehealthy

Follow the podcast IG @plantbasednotperfect

Tips and advice on inspiring others to live plantbased. What I've learned along the way and some personal examples to share. Also, how to remove judgment, inspire instead of force and so much more.

My Experience
Tips to not be so extreme
Lead by example, not force
How to keep an open mind
How to not be judgmental
Be the grocery buyer
Vegan-ize it
Knowledge drop
Worry about yourself
Personal stories of encouragement
Focus on the good

Blue Zones study: 20% of the average person lives is dictated by genes and 80% is dictated by lifestyle.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125071/ 

Stalk me @hautehealthy

Follow the podcast IG @plantbasednotperfect 

Actionable steps to achieve your best body ever. Everything from workouts, to eating habits, your mentality and changing up your habits - we cover it all.

Find the workout that speaks to you Make the commitment to yourself 80/20% Lifestyle Principles Shift your mindset How to apply this to a 9-5 work schedule Follow motivational people Cut out the bullshit in your life

Mentioned in this episode: The Skinny Confidential @theskinnyconfidential Melissa Wood Health @melissawoodhealth Annie Jaffrey @anniejaffrey solid core workout classes

study cited: https://www.ncbi.nlm.nih.gov/pubmed/20809829

Stalk me @hautehealthy

Follow the podcast IG @plantbasednotperfect

Actionable steps to achieve your best body ever. Everything from workouts, to eating habits, your mentality and changing up your habits - we cover it all.

Find the workout that speaks to you
Make the commitment to yourself
80/20% Lifestyle Principles
Shift your mindset
How to apply this to a 9-5 work schedule
Follow motivational people
Cut out the bullshit in your life

Mentioned in this episode:
The Skinny Confidential @theskinnyconfidential
Melissa Wood Health @melissawoodhealth
Annie Jaffrey @anniejaffrey
solid core workout classes

study cited: https://www.ncbi.nlm.nih.gov/pubmed/20809829

Stalk me @hautehealthy

Follow the podcast IG @plantbasednotperfect

 Stalk me @hautehealthy

Follow my podcast IG @plantbasednotperfect

Stalk me @hautehealthy

Follow my podcast IG @plantbasednotperfect