April 2020 Stay Home Get Fit Menu Plan and Shopping List Week 4

Note: Serves 2
Also Note: Breakfast and lunch are fairly repetitive and boring. Make your life exciting, keep it simple and if you want to make something fancy, make it for dinner. No need to over-complicate things.

And I was not thinking when I started titling these posts, but it’s May. I’m still going with April week 4 πŸ™‚

Shopping List Here

Week 4 Menu

Drink 3 quarts of water daily!
Prep on Sunday: Quinoa for lunches (I use a rice cooker), tempeh bacon https://www.noracooks.com/smoky-baked-tempeh-bacon/, seitan bread loaf http://www.myveganplate.com/low-carb-high-protein-bread/, 2 recipes worth of the seitan from Friday’s menu (and then freeze those)

Breakfast – 1/4-1/2c dry of quick oats. Double that amount water. 1/2c frozen blueberries. Cook over medium heat, stirring frequently until thick. Stir in 1 scoop of vanilla protein powder, sprinkle with cinnamon and eat. OR throw it all in a dish the night before and pop in the fridge for overnight oats.

Post workout – plain yogurt, handful frozen strawberries, 1 scoop vanilla protein powder

Lunch – BLT’s + 1/2c quinoa + lettuce salad with balsamic drizzle

Snacks – raw cabbage, carrots, cucumbers, radishes, protein shake

Monday – Seitan Chorizo Crumbles with thinly sliced sauteed cabbage and pinto beans.

Tuesday – Mongolian Beef Soy Curls + rice for the husband, served over lettuce for me, with sauteed red bell peppers (2) and black beans.

Wednesday – Field Roast Italian Sausage sliced and sauteed, served in Field Day Spice Arrabbiata sauce over noodles for the husband and over zoodles for me (I like to saute my zucchini noodles in a small amount of olive oil with fresh minced garlic, with a side of cannelini beans.

Thursday – Buffalo Soy Curls note that I use dried herbs for the ranch-style dressing. Serve with steamed broccoli and cannelini beans.

Friday –BBQ Seitan Skewers served with black beans.

Saturday – Sweet Chili Tofu Bowl over rice.

On this day also throw a frozen banana in with 2 scoops protein powder for your mid-morning snack. Eat an extra serving of quinoa at lunch, and have a couple slices of toast if you feel like it!

Sunday – Curry Seitan “Chicken” Salad served with steamed broccoli and either a batch of dal (I’ll make some in the Instant Pot and freeze leftovers) or whatever legumes you might have.

 

Shopping List Here

April 2020 Stay Home Get Fit Menu Plan and Shopping List Week 1

JuiceBreakfast choice of (due to variety and preferences, ingredients for breakfast and lunch are not included in shopping list):

  • Overnight oats (Google it)
  • 16-32 ounces fresh juice (I’m into carrot/apple/ginger lately)
  • Fresh melon (I eat an entire cantaloupe if they’re in season)
  • Smoothie (ideas here)

Smoothie BowlLunch:

Snacks:

  • Fruit
  • Dates
  • Carrots or other raw veggies
  • Nuts/seeds (keep the quantity minimal if trying to lose weight)
  • Kale chips
  • Ezekiel toast either dry or with minimal non-dairy spread (I use Earth Balance or Miyoko’s) OR 1/2 avocado + garlic salt

 

CurryDinners:

Shopping List Here

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Fruit

Favorite Smoothie Combos

Add 2T of freshly ground flaxseeds or whole chia seeds for an omega 3 boost! I use a high-powered blender, so do not pre-grind my flaxseeds.

Frozen banana x2
Frozen berries x2
Coconut water or pineapple juice 1.5c

Frozen banana x3
2T cacao powder
2T agave nectar
Supplements of choice (I use spirulina and powdered chaga lately)
8oz coconut milk (not canned)
2 large handfuls fresh spinach
4 oz H2O

16oz H2O
2T flaxseeds
4c greens
1c frozen pineapple
1c frozen mango
1-2 frozen bananas

Frozen bananas x2
Frozen berries x2c
Medjool dates x2
Enough water to blend

1/4c raw cashews
2-4 Medjool dates
1 large carrot in chunks
12 frozen strawberries
golf ball sized peeled beet
1 1/2c coconut water
(inspired by Green Smoothie Girl’s Hot Pink Breakfast Smoothie)

2020 Lab Test Results – Vegan Diet

This year I am right on top of checkups, screenings, and physical therapy. Right out of the gate I had some blood testing done to see how nearly 3 years on a plant exclusive diet is working for me. There was a period of a few weeks at the start of 2019 where I brought back eggs and wild game, but all it got me was dizzy, constipated and depressed. Back to the beautiful plants for me πŸ™‚ I have a surgical procedure planned for April of 2020, so I popped the hood to take a peek and see if I need to course correct.

I have had high cholesterol every time I’ve had it tested. I never had a normal result. However, in my “paleo” days it was 314 total (2014) and then 294 total (2017).Β  Going plant-based in 2017, I was able to drop it by 92 points in 3 months. For reference, I take no prescription drugs.

And then I got relaxed about added oils. And nuts. And well, it’s high again. I do so much better when I keep the fat low. I even notice easier periods and better athletic performance when I keep it low fat. Before we blame genetics…. nope. I had my DNA tested. I cannot blame anyone but my own self because I do struggle with food addiction.

I’ve never gotten my vitamin D in a normal range. I have increased my dosage based on these results to 4000iu daily, but it’s chronically very low. Has been for at least a decade.

I do supplement B12. I understand “meat animals” are supplemented with B12 and also get it from soil, which is where humans used go get it. I hear debate about the necessity, but I’d rather not take chances. My D supplement contains K2. I bleed very heavily on my monthly cycle, and have for the better part of 34 years now (yay!), so I take Floradix to supplement iron. Those are the absolutes. I rarely use protein powders.

I have to say, I get asked where I get my protein so often, if I had a nickel for every time, I’d be a rich woman! Haha! aerialObviously I get sufficient amounts from plants. Read the book Proteinaholic or The China Study if you want to learn why more isn’t better. My protein levels are great. Calcium great. Hemoglobin A1C (long-term blood sugar control) stellar. Oh and I eat primarily carbohydrate! Fresh, delicious, juicy fruit. Every day. In general, it’s looking great except cholesterol. I’ve dropped added oils and cut back on nuts. I’ll retest later this spring.

Other than that, I’m hovering around 130# at 5’1″. I have a good amount of muscle. Blood pressure normal. As I said, no prescription drugs. Plenty of energy to get through my very active days.Β  Far less struggles with depression. I feel like I’m on an even keel most of the time. Even in the dead of winter. My only complaints are chronic pain (12 years now and still trying to figure it out) and bloating (same amount of time). I think I’m doing pretty dang good at 45 years old. I have certainly come a long way.

 

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