We are starting this Plant Based Weight Loss Day 3 off with a savory breakfast and a classic, basic green juice with mostly vegetables and a little fruit. Savory breakfasts are sounding pretty good to me lately so I’m going to incorporate them into these 7 days.
This Hummus Mushroom Toast is a good source of nutrients and is thanks to the mushrooms anti-inflammatory and rich in anti-oxidants. Antioxidants protects cells from free radicals, helping the body cope with the oxidative stress that damages healthy cells and DNA. I like to double or trippel the mushroom recipe, that way I have enough for the next day to make another toast or to toss it into a salad or a healthy bowl or pasta dish. 350 cal.
If you don’t have a juicer you can also drink a store bought green juice as long as it’s mostly greens and as fresh as possible. If that is not an option you can replace the juice with a green smoothie with a portion of berries or a banana.
For lunch the dark purple salad with the mustard dressing is a nutrient bomb.
Benefits of purple foods
Purple foods are a great source of resveratrol, think of purple grapes, cranberries, blueberries, black rice, purple cabbage, beets etc. Studies show that resveratrol can induce cancer cell death in cases of prostate, breast, skin, liver, lung and blood cancers. They are also rich in anti-oxidants, are protecting for the liver and for the heart by lowering LDL cholesterol and raising the good HDL cholesterol. Rich in anthocyanin it protects against stomach ulcers and urinary tract infections.
I take a cup or more of chopped lettuce, add a cup of this cabbage salad, 1/2 cup of cooked black beans and a cup of cooked brown or black rice to it to complete the theme.
Here I add a lemon mustard dressing to the salad made of,
- 1/4 cup fresh lemon juice
- 2 tsp mild mustard
- zest of 1 organic lemon
- 1 Tbsp agave or maple syrup
- sea salt to taste
- 1/4 cup water
These XL protein energy balls are delicious and a good source of healthy fats. Even on a weight loss plan we need these daily, especially important for women. You can replace these with a store bought version if it is made of whole ingredients and around 150 – 175 calories. Add a small brazil nut to your snack to cover selenium for the day.
Try to keep hydrated throughout the day with plenty of water and herbal tea.
Dinner is this Creamy Broccoli Soup with extra 1/2 cup cooked Navy Beans added in per bowl for protein and potassium. You can blend this in or just add it to your bowl. The green salad is self explanatory.
I don’t want you to count calories for the rest of your life, I don’t. If you want to lose weight you need to be in a calorie deficiency by eating less and moving more. Eating a lower calorie but high nutrient diet is a way to “trick” your body to thinking it has enough, cause it technically has. Enough nutrients, vitamins and fiber.
I think the only safe way to reduce calories for a time. When you reach your goal you can start eating more of the same type of foods as you do while losing weight if you feel you need it.
Njoy the meals,
Tina x
Your next day Plant Based Weight Loss Day 4
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