Natural Weight Loss

Lesson #2

Follow A Meal Plan

Let’s face it. Life gets busy and preparing all your meals at home can be tough.

Meal planning takes work. But those who have mastered it, know it is the key to not only losing extra weight, but also saving money, eating healthier and feeling their best.

To help you get started, we will break it down into 6 EASY STEPS TO HELP GUIDE YOU on creating your own healthy plant-based meal plan you can actually stick to. 

6 Easy Steps To Guide You

#1 Stock Up

Make sure you have enough food for the entire week. And get rid of all that junk food!

It is important that you eat plenty of whole foods (fresh fruits, vegetables, herbs, nuts, seeds). When a food is processed and refined (for example white pasta, white bread, white flour) than the important nutrients are stripped away and you end up eating low quality food, packed with unhealthy calories. Just by looking at a whole grain, a nut, or a whole fruit, you can notice that they contain a full package of important nutrients – including water, fibre, vitamins, minerals, and essential enzymes your body needs in order to digest the food and thrive.

#2 Your First Meal Of The Day

Good morning Smoothie! 

Make sure your first meal of the day is a large (32-64 oz) juice or smoothie and a large glass of lemon water… that means water with added juice of 1/2 fresh lemon. It is cleansing, refreshing, energizing and naturally promotes weight loss!

#3 Your Second Meal Of The Day

For lunch, we suggest a large salad, or a tasty acai bowl for easier digestion. When you opt for fresh whole foods, you meet your nutritional requirements pretty easily without paying much attention to all the single components and calories. Again, this is important for nourishment on a cellular level and keeping your cravings at bay. The synergy of the different compounds found in whole food is exactly what your body is looking for in order to function at it’s best.

#4 Your Third Meal Of The Day

At the beginning, dinner can be the toughest meal of the day. Many of us come home from a long day with the thought of wanting something quick and satisfying or are used to rewarding themselves from a hard day at work with unhealthy food. This is a hard habit to break! More often than not, we use fast processed foods as a crutch, and we somehow think that is “rewarding ourselves” for a hard day. Start to think of good food as a reward, and that you are rewarding yourself by taking care of your body. Train yourself to remember that nourishing your body with say, Vegan Thai Curry In a Hurry or 10 Minute Buddha Bowl with Creamy Cashew Sauce is amazingly enjoyable and will do your body good!

#5 Snack On Fruit

For your snacks, we recommend eating fruit!

Fruit is FAST FOOD, and it is easy to bring ANYWHERE and easy to prepare. Sometimes it’s as easy as peeling a banana. Fruit should always be taken on an empty stomach. Since fruits leave the stomach within 20-40 minutes without requiring any stomach action, it is better not to eat them with other foods, which otherwise leads to fermentation, bloating, and even diarrhea. The best times for eating fruit are mid-morning and mid-afternoon (or for breakfast with nothing else).

#6 Have a Plan

Now that you are aware of all of the amazing benefits a diet full of whole and fresh foods can have on your overall health and weight loss, we’d like to give you an idea of what to eat each day on a whole food plant-based diet by sharing an easy to follow 7-day meal plan. Depending on your preference, the different recipes are interchangeable – also, your hunger levels can vary and need to be taken into account. The snack meal can be eaten anytime when you feel like it or you can, of course, omit it if you’re not hungry at all. Listen to your body and honor your appetite.


For the next seven days commit yourself to eating like we suggested and allow the benefits to amaze you.


Note: The following meal plan has roughly 2,000 calories and is meant for one person. Please adjust recipes and portion sizes according to your needs.

We believe in you and are here to support you,

P.S. Share your experience and your favourite recipe below with us and everyone else who is part of this challenge! Let us know how you felt during the week, if you found the food satisfying and what you did in case it wasn’t.

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