Break Away From the Norm!
As I mentioned in my previous post, so many of us have learned to rely
so heavily on meat, dairy and eggs. Breaking away of our regular
eating habits can be very difficult. Once you eliminate your
dependence on processed foods, meal planning will revolve around
nutrient dense, whole foods. So what does that mean?
You have heard it before “breakfast is the most important meal of the
day”. But honestly it really is! Starting your day with a
high-sugar cereal or pastry is like fueling your Mercedes with urine.
You might be able to run off fumes for a bit, but soon enough you
will be face down in a ditch with no energy to get back on the
highway. Just like you, your metabolism needs an alarm clock. So why
not wake it up with a burst of energy and nutrient dense food?
There are many options for a delicious and filling vegan breakfast! Can’t
think of any? Well keep on reading my friend.
Try using a rice/hemp/pea protein powder to kick start the day with some
easily digestible protein. Use frozen fruit as a base and add in
banana/avocado for creaminess.
To supercharge: Try adding in ground flax or chia seed. If you are
feeling extra adventurous add in a handful of spinach. I promise you
won’t taste it, but your body will definitely notice the extra
addition of phytonutrients.
Karlee’s Fave #1: strawberries, banana, avocado, spinach, almond milk and
sprouted brown rice protein powder
Karlee’s Fave #2: blueberries, banana, molasses, spinach, almond milk, ginger,
cinnamon, squash puree
Karlee’s Fave #3: blueberries, banana, cocoa powder, spinach, almond milk,
mint extract, vanilla
Toppings: almond butter and banana/apple, avocado, hummus/tomato
To supercharge: Try using sprouted whole wheat bread instead of regular
whole wheat. Make sure your nut butter is all natural (no added salt
Karlee’s Fave: sprouted wheat toast with almond butter, cinnamon, banana,
unsweetened coconut flakes and chia seeds
Make oats with almond or rice milk instead of cow’s milk
Add ins: nut or rice milk, vanilla, cinnamon, ginger, cocoa powder, mint,
pumpkin, nut butters
Toppings: fruit, nuts, seeds, coconut
To supercharge: try using regular oatmeal and not quick oats. Add in
some ground flax/chia to up the healthy fats.
Karlee’s Fave: oats cooked with almond milk, banana, vanilla, cinnamon, ginger
and pumpkin puree! Top with unsweetened coconut flakes and chia
I am not a huge fan of 98% of the cereal on the market. You need to be
very diligent and make sure there are not any modified milk
ingredients added in. Cereal has become a convenience food and it
usually loaded in fat and sugar. If you don’t have the time, energy
or resources to make your own make sure you read your labels!
Avoid any cereal with ingredients that you don’t know how to pronounce.
Don’t be tricked by fancy organic cereals! Sugar can be organic so that
doesn’t stop them from loading their cereal up with it.
Try adding puffed rice, millet or quinoa to increase volume without
Eat your cereal with nut or rice milk, topped with fresh fruit, nuts,
To supercharge: make your own granola with oats, honey, coconut, nuts,
seeds and dried fruit!
Karlee’s Fave: homemade granola with puffed millet/rice, topped with banana,
blueberries and almonds!
Do you still think it is hard to eat vegan? Well lunch and dinner are just
as simple as breaky. Just remember “BEAN + GREEN + GRAIN”.
Lunch & Dinner Meal Ideas:
*Big green salad
GREEN: Start with a base of mixed greens or spinach
BEAN: chickpeas, kidney beans, black beans, lentils
GRAIN: sweet potato chunks, brown rice, millet, quinoa, whole wheat pasta
Toppings/Add-ins: nuts, seeds, tempeh, fruit, raw veggie chunks
Dressing: please oh please do not ruin your salad with a bottled dressing! Take
one second and read the label and tell me if you still want to eat
it? Homemade dressings are easy-peasy! All you need to do is combine
oil, vinegar and some flavor. I will be posting some of my favorite
homemade dressing recipes soon
To supercharge: Use organic veggies in your salad. Google the ‘dirty
dozen’ to see what produce should always be purchased organic. Try
topping with hemp seeds for a boost in digestible plant based
Karlee’s Fave: bed of spinach, curried lentils, sweet potato chunks, quinoa,
raw tomato, shredded beets, sunflower sprouts, almonds, pumpkin seeds
and my curry paprika dressing.
You can cook up a yummy vegan soup with only using 1 knife, 1 cutting
board and 1 pot… No reason to pass on this yummy meal!
Simply add a grain and bean into a pot with veggies and stock/water and
simmer away. Once the grains are soft add in some greens until
wilted. Voila, fresh soup!
It is very simple to find vegan soup recipes online – Google is your
Supercharge: add in cayenne pepper to help promote circulation and increase
Karlee’s Fave: Curried lentil stew with sweet potatoes and swiss chard!
Use brown rice pasta, whole wheat pasta, quinoa, millet, brown rice
Follow same concept of a green, bean and a grain
Try to keep the veggie/grain ratio high. I like to make my grain/bean
salads with a 1:1 veggie to grain ratio
Try using fresh parsley, cilantro or basil for a blast of fresh
Karlee’s Fave: I recreated a Greek salad without feta and added into quinoa
and chunks of sweet potato! Use all the veggies you would in a
traditional greek salad (green/red/orange bell peppers, tomato,
cucumber, onion, olives) and top with a tasty salad dressing. I like
adding lemon and dill for flavor.
*It is important for the metabolism/hunger to have a substantial afternoon
snack. It will help curb hunger and cravings, allowing you to make it
*Almondbutter and crackers, or apple
*Hummus and crackers/veggies
*Small bowl of oatmeal or cereal
Now tell me those meals don’t sound delicious! Remember this is only a
21 day challenge. Soon enough you will be reacquainted with your
favorite foods – that is if you still want to eat them. Again, no
one is expecting you to be a hardcore tree hugging, granola munchin
vegan for the rest of your life. This challenge is about retraining
your taste buds and finding the joy in eating nutrient dense, whole
So you aren’t ready to complete 21 days of eating vegan? Why don’t you
try to go 1 meal a day, or 1 day a week without animal products. Then
after you have heard about my dad’s great experience you can give
it a try for yourself
Ciao for now my food lovin friends,
Karlee aka Lentil Lady
(Note: To read Karlee’s Survival Guide Part 1, 2, and 3 go to Karlee’s Survival Guide page) PD