If you have been reading my blog posts and have searched through my website, you already know I am plant based vegan and I constantly rant and rave about how it has changed my life. I have thought about selling Vegan Plans to my followers and people who are interested in taking this leap, but this change has been so beneficial to my life, I feel inclined to share as much as I can for free. Also, I am legitimately trying to save the world, so I need everyone on the same boat as me, so here it is; a free guide to going vegan.
Food combining is important to me, It’s posted on my highlights on my Instagram and I talk about it on this site under HCLFV. In guide #1, I don’t take this into consideration. I understand that going vegan is already a big step in itself, and I don’t think you should concern yourself with food combining right off the bat, unless you want to, and if that’s the case skip right onto guide #2! Sometimes it takes trial and error and trying new things to understand what combinations work for you. Guide #2 is based solely on food combining principles and what has worked for me.
The following information is actually quite simple and to some people it may seem like common sense, but being Plant Based Vegan is uncomplicated. That’s the beauty of it. Who wants to live a complicated life anyways? The food choices you make everyday should be easy and intuitive.
This is going to be very similar to my daily routine, but I’ll do my best to provide more information and write up something that appeals more to everyone.
Everyday start with a huge glass of water (32 oz if you can, but work your way up to this) and a warm glass of lemon water, yerba mate, or green tea. I still drink black coffee occasionally, and if you like creamer in your coffee, there are some amazing dairy free creamers on the market!
Guide #1 – Plant Based Vegan; Cooked Meals
Meal One (choose one)
- 1 cup (measure uncooked) oatmeal, with unsweetened almond milk, 1 tablespoon chia seeds, 1 tablespoon black strap molasses, and berries for topping
- Vegan Lemon Scones (Check my Recipes)
- Green Smoothie (about 64 ounces) I use the Vitamix and I love it. Try the following recipe: 1 cup pineapple, 1 cup mangoes, 2 – 3 cups chopped kale, 2 bananas, 1 cup frozen berries or cherries, 1 – 2 cups of water, depending on how thick you like it.
- A mono meal – this is a meal that consists of the same food. For example, sometimes I will eat 8 mangoes for lunch (when in season). Other days, I will eat 5 or 6 apples! This is really easy on your digestive system, its simple and you get to at your favorite fruit!
- Choose from any of my recipes if the above doesn’t appeal to you quite yet! I suggest a big green salad for this meal if you choose not to do fruit or a smoothie.
- 1 to 2 cups of rice, beans, lentils, quinoa, potatoes or a mix!
- Choose any of the following steamed vegetables: broccoli, asparagus, zucchini, carrots, bell peppers, mushrooms, etc.. Eat these vegetables in abundance, there is not limit to how much you can add.
- Layer the bottom of your bowl or plate with leafy green vegetables (either raw or steamed). Choose from: kale, collard greens, chard, spinach, arugula, etc…
- Once you add you steamed vegetables and rice (or mixture of grains/starches) to your leafy greens, top with healthy flavorful herbs such as cilantro, basil or green onions. These add fresh flavor and nutrients to your dish!
- Top with a homemade creamy sauce (Check my recipes. ) If you are too tired or feeling’ lazy (I feel you), simply top with avocado or nut butter to give this dish a delicious creaminess with added flavor. All you have to do to your nut butter is add some garlic powder, paprika, cayenne, onion powder etc… to enhance it and make it savory 🙂 Other condiments work too, like soy sauce, siracha, miso paste, or my brothers favorite, teriyaki sauce.
- You could also choose from any of my recipes! The above is just a quick example if you aren’t too familiar in the kitchen and are not ready to jump in and go all out with the recipes. Plus if you don’t own a blender, the recipes can be hard to follow.
Meal Four (optional, it’s dessert) Choose one of the meals:
- Nice Cream: 2-3 frozen bananas, 3 tablespoons maple syrup, 1 – 2 tablespoons cocoa powder, 1/4 cup nut butter, nut milk of your choice (add small amounts at a time until you reach desired consistency) Blend until smooth and top with cacao nibs or more nuts!
- Oatmeal (this is my FAVORITE dessert!) I love topping this with lots and lots of almond butter and peanut butter, maple syrup, cinnamon and almond milk.
- Chia Pudding (check my recipes)
- Coconut Nice Cream (check my recipes)
Guide #2 – Plant Based Vegan – Emphasis on Raw Foods all day, Cooked Meals at Night
- Melons. Melons are best eaten alone on an empty stomach so this is the best time to eat them. Watermelon is my go to.
- 64 oz Fruit Smoothie (follow food combinations) This is my favorite recipe for a smoothie following the combination chart: Mangoes, Cherries, Bananas, Kale, Blackstrap Molasses (1 tablespoon) and Water.
- Or, mono meal of choice. If you choose the mono meal, it’s a good idea to do a smoothie with greens in it instead of the melons for breakfast. This ensures that you are getting those nutrients in. I am super lucky, my best friend is a nutritionist (@samiradilles) and she keeps me in check by making sure I get in all my nutrients with the right food combinations. Maybe I’ll get her to write a blog post about it and post the link here 😉
- Vegan Pad Thai topped with chia seeds sesame seeds, and walnuts
- Or, any of the recipes I list on my site.
- NOTE: This is your first cooked meal of the day. How do you feel? I find that eating raw foods all day until about 5 pm works best for my energy, aura, mood, and digestion. If you want to keep eating raw, thats so great! All of my recipes can be made raw. The sauces that I list, simply don’t heat them up. I have done this before and they are still delicious. (Keep in mind that canned tomato sauce and some ingredients may not be considered fully raw, but you can swap them out for fresh veggies!) Instead of using rice noodles, spiralize zucchini! If I call for steamed veggies, just don’t steam them. It’ll be very simple and still so yummy. I live in a colder climate, so a warm meal at night is very comforting for me.
- Any of the desserts I’ve listed!
The above guides are not really that different, but I believe Guide #1 will help you ease into it with more confidence and familiarity.
My biggest suggestion is don’t be afraid to give it a try. When I first went vegan and I was reading about people who ate mono meals and fruit all day, my first thought was ‘these people are fucking crazy, that’s not normal.’ But when will we all stop following what has been? Obviously, what we are eating now as a society is not working for our health or for our planet, so maybe this is the right way to eat. Not to mention, these people who were promoting this way of life were full of energy, happiness and positivity…not only did they radiate this vibe, but they looked the part as well. Clear skin, big smiles, healthy hair and lean, muscular bodies. What’s not to trust? Besides, the meals you choose to eat everyday should be simple, not complicated.
Try not to use salt! I rarely use salt anymore. Lemon, limes, cilantro, green onion and basil are my go to’s for fresh and delicious flavor.
Don’t cook with oil! I never use oil anymore, not even a little. I choose to get my fats from whole foods like avocados, coconuts and hemp seeds.
I’ve said it before and I’ll say it again, research, research and research! Read, read, and read! Watch documentaries! Don’t just take my word for it! If you are skeptical, I get it! I was too, and honestly, it’s normal to be that way….that just means you are not easily swayed, and thats a good thing, you have an opinion and you can stand for it. But the more you read and educate yourself the more aware you’ll be and the more motivating this will be for you. You will not fall off wagon and you will be able to confidently tell people why you are vegan. Surround yourself with people who are also vegan and want to take this journey with you. Be strong and disciplined.
This is not diet. This is a lifestyle. Do not go into this with the mindset that this will end and you can eat dairy, meat and fish again. When I read other peoples blogs about going vegan they seem to be really nice about it and encourage you to “incorporate” vegan meals into your diet….I understand they are trying to transition people, but we are running out of time. We need to make these changes now. There is no time for baby steps. We are responsible for the health of our planet and I know that if we don’t act now with full force, things will not be well for our future.
EMAIL ME! I want to help you. If you have any questions comment below or email me. For my fitness people out there, ask away! My biggest concern going vegan was my muscle tone, I can proudly say that is not a concern any longer, and that concern only lasted for about a week. I encourage you to look up body builders and athletes who are vegan!! They are so inspiring. Mike Rashid is a prime example for my men out there.
Think bigger than yourself. Do this for the planet. This is a selfless act which actually benefits you more than you’d ever think. When I started learning about the environmental decline of our planet, I was (and still am) upset, frustrated, and overwhelming shook. I immediately put this world that we live in before myself. I am absolutely amazed at the people who can watch these documentaries and hear this information and not make a change. I don’t mean to be rude, but I do mean to be blunt, what the fuck is wrong with you? How can you become so aware and not want to do something about it? I am also astonished that the meat, dairy and fish industries are okay with destroying our world that we live in simply just because they want a bigger profit. In the very near future, that profit won’t mean shit because we won’t have a world to live in. These industries do not care about your health, they care about money. #ThinkAboutIt #ComfortablyUnaware
Buy a lot of fruit! It is the easiest thing to grab on the go and you will have no excuse to eat out if you always have fruit with you.
Here is my shopping list:
- Fresh Fruit (buy in season!): Apples, oranges, bananas, melons, mangoes, pineapple, dates, avocados, young coconuts, grapes, kiwis, cucumbers, squash, lemons and limes
- Frozen Fruits (these are my favorites to have on hand for smoothies. Quick tip** If you have fruit that might be going bad soon and you aren’t going to eat it in time, cut it up and freeze it!): Mangoes, pineapple, peaches, and berries
- Herbs: Green onion, rosemary, mint, dill, basil, oregano, cilantro, lemongrass, and ginger
- Vegetables (personally, I find that for my digestive system leafy greens work best for me, so I don’t consume a lot of other vegetables but find what works best for you!): Kale, arugula, chard, sprouts, spinach, broccoli, cauliflower, zucchini, asparagus, carrots, onions, garlic, bell peppers, jalapeños, tomatoes, and beets
- Grains and Starches: Potatoes, rice, quinoa, corn, rice noodles, beans (canned if you prefer), garbanzo beans, oats, corn tortillas, GF bread
- Nuts and Seeds: Hemp seeds, sesame seeds, chia seeds, flaxseeds, almonds, cashews, peanuts
- Condiments and Extras: Tahini, soy sauce, siracha, chili paste, mustard, onion powder, garlic powder, paprika, cayenne, cinnamon, maple syrup, coconut butter, nut milk, cacao nibs, cacao butter, coconut sugar, canned coconut milk, spirulina, black charcoal, maca powder,
Don’t feel limited to these things, there are SO many other fruits, veggies and grains out there. Sometimes I just walk into a store and find something that is unique and beautiful and take it home and try it out! Thats how I found my love for purple sweet potatoes and dragon fruit! Don’t be afraid to try new things!
Notice where I am shopping in the store, it’s mainly the produce and bulk section. I am buying nothing processed and the things that are packaged are very limited. I am gluten free, so I don’t include anything wheat in my diet. If you are okay with gluten, wheat bread and pastas are a good choice as well.