OFF-days are the more easy going days of this ON/OFF diet. The plant based meal plan for weight loss #6 is an OFF-day. No time rules, a broader menu to choose from.
A large part of the calories come from fruit and vegetables but on OFF-days also from naturally gluten free grains or pseudo grains like buckwheat, quinoa and millet. Fat is approximately between 15 and 20% of the calories.
What is protein cycling?
Protein cycling ( PC ) means alternating between days of low protein and normal to higher protein consumption averaging into the normal amount. As mentioned, on a low protein day we create a protein deficiency. This lower state lowers insulin levels, enhances glucagon and activates autophagy. This means your body will not store the foods you eat as fat but instead work to build muscle and burn fat.
On low protein days we consume between 25 to 30 grams of protein and on higher days the amount or a little more that fits your weight and activity level. On low days the body recycles old, damaged proteins and thereby enhancing autophagy.
We need protein for our muscles and immunity. Just not every day in huge amounts if you want to get your bodies regeneration mode activated.
Millet Quinoa Apple Cereal & 1/2 cup almond milk [ 325cal. ]
Breakfast is a fruity, gluten free, oven baked cereal served with a plant based milk and a tsp of maple syrup, optional.
Big Salad & Thousand Island Dressing [ 295cal. ]
Lunch is a big salad with a delicious dressing. Chop up all the greens you want, grate in some cabbage, carrots, slice some tomatoes, onion, bell pepper, cucumber … anything you desire.
A dressing takes a salad to a different level. The beauty of this Thousand Island Dressing is that it is creamy yet fat free. That’s a good thing cause you can go generous with the amounts! You can use this dressing as a dip or spread, the thickness depends on the amount of liquids added.
I like to use a small strong blender for sauces and dressings like this.
A thousand island dressing is a light pink/ orange looking American dressing originally based on mayonaise. The pretty color comes from the added ketchup.
Rice Noodles and Vegetables in Ginger Garlic Sauce [ 452cal. ]
This is a really easy and delicious, nutrient dense meal. Lots of vegetables and brown rice noodles that soak the spicy ginger garlic sauce.
Snacks [ 425cal. ]
Today’s snacks are …
- 1 banana
- 10 almonds, rich in vit.E
- 1 brazil nut, your daily selenium
- 6 Tbsp. low fat hummus, I love this roasted beet hummus
- 1 small/medium cucumber
- 1 green juice / 250ml / 1 cup
Eat these snacks whenever you feel hungry between the meals or add them to a meal. You can chop the almonds and brazil nut and add it to your breakfast cereal.
The snacks are nutrient dense and an important part of the nutrient profile of the day so try not to skip them.
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ps. if you like to save this plant based meal plan meal plan for weight loss #6 pin the picture below to your Pinterest board!
Millet Quinoa Apple Cereal
- 1 cup millet
- 1 cup quinoa rinsed, drained
- 2 cups plant based milk unsweetened
- 1 cup water
- 1/4 cup date or coconut sugar
- 1 tsp vanilla extract or powder
- 1/4 tsp cinnamon
- 4 cups chopped apples
- 1/4 cup chopped walnuts
- 1/4 cup maple syrup
- dash sea salt
- Preheat the oven to 375F/180C
- Rinse the millet and quinoa, drain well. Bring the mix of the milk, water, coconut sugar, cinnamon, salt and vanilla to a boil. Add in the grains, cover and cook on low for about 20 minutes until soft and all the liquids soaked up. Let it sit for 5 minutes.
- Stir together your fruit with the maple syrup. If you use frozen berries let it thaw first.
- Add half of the porridge to a baking pan, add the fruit and cover with the remaining porridge. Sprinkle the chopped walnuts on top and bake in the preheated oven for about 20 minutes, until the walnuts are lightly toasted.
Thousand Island Dressing
- 1 and 1/2 cup cooked white beans
- 1/2 cup plant based milk, more or less to achieve the desired thickness
- 3 Tbsp sugar free ketchup
- 1 tsp dijon mustard
- 1 tsp apple cider vinegar
- 1 clove garlic powder
- 3 Tbsp finely chopped pickles
- 1 Tbsp finely diced red onion or shallot
- 2 Tbsp finely diced red bell pepper
- 1 Tbsp fresh parsley or 1/2 tbsp dried parsley
- sea salt and black pepper to taste
- Blend everything except the chopped vegetables into a creamy sauce. You can add less milk to make it thicker.
- Stir in the finely chopped add-ins and season to taste.
Noodles and vegetables in ginger garlic sauce
- 150 grams dry brown rice noodles / 5.3 ounces
- 2 cups broccoli florets
- 250 grams mushrooms, sliced / 8.8 ounces
- 1 medium carrot, sliced
- 1 cup green peas
- 2 Tbsp coconut aminos or tamari or soy sauce
- 2 Tbsp arrowroot powder
- ¾ cup water for the sauce
- 2 Tbsp rice vinegar
- 1 Tbsp grated ginger
- 4 cloves garlic, minced
- 6 spring onions
- ¼ cup water to saute the vegetables
- hot sauce, optional
- Mix the arrowroot, coconut aminos, vinegar and water and set aside.
- Sauté in a large pan with 1/4 cup of water the sliced mushrooms, carrot, ginger,garlic until halfway cooked, about 5 minutes.
- Add in the broccoli and peas and sauté further for about 2 – 3 minutes. Pour in the sauce, cover and let it cook until the vegetables are tender but still with a bite, about 5 minutes. The sauce will thicken during this time.
- In the meantime cook the rice noodles as suggested on the packaging. Rinse off and add to the sauce and vegetables. Heat through and add a splash of water if needed.
- Serve with the fresh sliced spring onions on top.