Today we start on a different note on this anti-inflammatory meal plan day 3 than we are used to! I have been into savory breakfasts for a while now, may be it is weather related but a warm comforting yet light meal just really sounds good at this point.
Breakfast soups are nothing strange in countries like Vietnam, Colombia, Tunisia, and China. Soup and noodles are enjoyed by many for an easy quick breakfast. These breakfast soups are filling, containing carbs, protein and lots of veggies. They can be broth or more porridge like a kitchari, a flavorful lentil rice porridge.
Breakfast Noodle Soup [ 538 cal. ]
Ingredients for 4 portions,
- 4 cups water
- 3 tbsp soy sauce, tamari or coconut aminos
- pinch of salt to taste
- 1 clove garlic, pressed
- 1 tsp grated ginger
- 2 cups edamame beans, frozen or fresh
- 200 grams shiitake mushrooms, sliced
- 3 bundles of buckwheat soba noodles
- 2 cups chopped bok choy
- chopped spring onions for serving
Add water, soy sauce, ginger, garlic to a pot. Bring to a boil and add in the edamame beans and shiitake and cook for 5 – 7 minutes until tender. Cook the noodles in a separate pot according to the instructions on the package. Rinse well when done. Add the chopped bok choy to the broth and let it wilt in about a minute. Divide the noodles, the broth, the spring onions and vegetables in 4 bowls or refrigerate some separately. Reheat the broth and add in the noodles when hot to heat through.
Mid-morning choose a snack, or two, depending on the amount of calories you need. If you are an active person and you don’t want to lose weight, eat larger portion or more snacks. On the other hand if you are trying to lose a few pounds follow the meal plan to create a slight calorie deficiency.
I added all the snacks listed on the menu below in todays nutritional calculation. The chia pudding is made with 1/2 cup of almond milk, 1 tbsp of chia seeds and some optional sweetener like stevia or a tsp of maple syrup. Serve it with 1/2 cup or more raspberries. The matcha latte can be made with a cup of matcha tea with warm, frothy plant based milk or matcha powder dissolved in hot water with the warm milk added.
Celery Dip [ 160 cal. plus the vegetables ]Jump to Recipe
This celery dip is so easy to prepare! I love to eat dipped steamed broccoli and cauliflower or fresh crispy romaine leaves, baby carrots and cucumber slices. I like to use lucuma powder to thicken dips and dressings. Lucuma has a caramel-like flavor, it is rich in nutrients like beta-carotene, vitamin B3, iron, zinc, calcium, magnesium, and other vitamins and minerals. It also contains protein, antioxidants and fiber.
Dinner is a massaged kale salad with an extra 1/2 cup of chickpeas added in. “Massaging” the kale makes it softer and so much easier on the digestion. Massaged salads are also great the next day for lunch, the lemon juice and avocado gets it all delicious and juicy.
How much calories do I need to eat to lose weight?
Again, as with the other meal plans this can be a nutrient rich base to add on to or your complete menu if you are trying to lose weight. How much calories yo should be eating depends on your age, gender, metabolic health and activity level. Creating a slight calorie deficiency by eating lets say 300 to 500 hundred calories less then you usually will keep you from going hungry yet losing weight. The problem when you cut back too much is that you will come short on many nutrients and your energy level will drop.
If you stick to real whole foods, the exact composition and the amount of calories of your diet becomes less important. More kale salad or celery dip with broccoli is not a bad thing, your body needs these nutrients and will know what to do with them.
Nutritional info Anti-Inflammatory Meal Plan Day 3
Anti-inflammatory ingredients of day 3,
- chia seeds
- bok choy
Using all the calories optimal by making them nutritionally packed is the way to not be hungry or lack nutrition on a lower calorie diet.
ps. save the picture below to your Pinterest board
- 4 medium celery stalks, chopped preferably the heart of the celery, light green for milder flavor
- 2 tbsp hemp seeds
- 1 small lemon, peeled
- 2 tbsp lucuma powder, optional it adds a light caramel like taste, nutrients and thickens the dip
- 4 dried apricots or 2 medjool dates
- 5 dry sun dried tomatoes, not in oil
- 1/2 cup hot water
- Slice the apricots and sun dried tomatoes in small strips and let it soak in the hot water for about 30 minutes.
- Add all the ingredients to a blender, also the soaking water, and blend into a creamy consistency. Add a few more tbsp water if needed.