In the beginning, it may seem daunting and overwhelming when you have a glance at the number of boxes you need to tick. But let us assure you, once you get in the habit of ticking the boxes and planning your meals, it becomes just as easy as brushing your teeth. Ok fine maybe not that easy but you get where we are headed. 🙂
Below we have included how a typical day will look like if you had to tick all the boxes. We don’t want you to feel “stressed” if you don’t tick all the boxes or get enough of the portion sizes in. Tick as many boxes that you are able to, then build on that. Remember it’s not about perfection, it’s about being consistent and conscious about your healthy eating habits and how you feel.
A day of habEAT eating (i.e. ticking all the boxes):
Breakfast – Super seedy oat bowl
|Ingredients||Fruits (1.5/3)||Seeds (2/2)||Grains (1/2)||Spices & Herbs (1/6)|
|1/2 cup dry oats/1 cup cooked oats||1|
|1/2 tablespoon sunflower seeds||1/2|
|1/2 tablespoon pumpkin seeds||1/2|
|1 tablespoon flaxseeds||1|
|1/2 cup blueberries||1/2|
|1/2 cup raspberries||1/2|
|1 cup plant-based yogurt|
|1/4 teaspoon cinnamon||1|
Mix your oats, seeds and cinnamon together. Then mix in your yogurt and top it off with the fruit.
Lunch – Buddha bowl
|Ingredients||Green veg |
|Purple veg |
|Orange / Yellow veg (1.5/1)||Red veg (1.5/1)||Fats/oils (1/1)||Grains (0.5/2)||Legumes (1/3)||Spices & Herbs (5/6)|
|1/2 cup cooked quinoa||1/2|
|1 cup cooked chickpeas||1|
|1 cup cooked broccoli||1|
|1/2 cup cooked pumpkin, cubed||1/2|
|1/2 cup red bell pepper, sliced||1/2|
|1/2 cup raw purple cabbage, diced||1/2|
|1/2 cup cucumber, sliced||1/2|
|Spring onion (garnish)||1|
|1 tbls tahini||1|
|salt & pepper||2|
|1 tsp oregano|
|1/2 juice of lemon||1|
|1 tsp sumac||1|
1. Prepare the vegetables and quinoa the day before or on the same day by lightly steaming or oven baking with no oil. Place all ingredients in a bowl and mix in the dressing and sprinkle spring onion over.
2. Whisk all the dressing ingredients together until well combined.
Dinner – Vegetable curry with wild rice
|Ingredients||Green veg (1.5/3)||Purple veg (0.5/1)||White veg (1/1)||Orange/ Yellow veg (0.5/1)||Red veg (0.5/1)||Grains (0.5/2)||Legumes (0.5/3)||Spices & Herbs (7/the 6)|
|1/2 cup raw eggplant||1/2|
|1/4 cup chopped raw tomato||1/4|
|1/4 cup raw red bell pepper diced||1/4|
|1/2 cup chopped raw yellow zucchini||1/2|
|1/2 cup raw cubed potato||1/2|
|1/2 cup raw diced onions||1/2|
|1 cup raw spinach||1|
|1/2 cup raw kale||1/2|
|1/2 cup cooked black beans||1/2|
|1/2 cup cooked wild rice||1/2|
|1 tsp cumin||1|
|1 tsp paprika||1|
|1 tsp garam masala||1|
|Salt & Pepper||2|
|Coriander and parsley, chopped||2|
In a pot add 1/2 cup water with all the spices. When it slowly starts to simmer then add in potato, eggplant, onion, and tomato.
Once they are halfway cooked add the rest of the ingredients besides the kale and spinach.
Continue to cook until ready. Switch off the heat and mix in the spinach and kale. The heat will cook the greens so that it doesn’t get overcooked and the nutrients are still intact. Serve over the rice and garnish with coriander and parsley
|1 cup papaya||1|
So there we go, look how vibrant and nutrient-dense that is! All these colors and varieties come along with their own set of vitamins and minerals ready to provide the body with optimal wellbeing.
We don’t want you to think that you have to make complicated recipes or extravagant meals, this is not the case at all. When you use whole foods they have a natural affinity to be wholesome and delicious. Simple meals, easy recipes, delicious and nutritious outcome.
On the weekend when you have more time to spend in the kitchen, go ahead and make those pies, risottos, pulled bbq jackfruit burgers, ok im going to stop, I’m getting hungry now!
But in short, don’t get so caught up on the “aesthetics” of food or beating yourself up for not ticking all the boxes. Just by ticking half, you are already making progress. Get on the health path and it’s only upwards from there!
Build healthy eating habits – download habEAT tracker now!
Or read more about our journey
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There are vegetables in the menus you sent me I am unable to eat. Can I just substitute with any veg. I also havent found a plant yogurt here that suits me. I am not good with coconut and most cheeses and yogurts are made with coconut in S.A. I cannot eat anything that is not organic so I eat whatever I can find in season that is organic, so also raspberries are not available now, or organic papaya.