Intro on Plant-based Macro-Nutrient Intake

Healthy Carb Sources

  • organic berries (important antioxidants)
  • organic apples
  • sprouted grains available in wraps, english muffins, sliced bread, etc.
  • use cauliflower rice as an alternative to starchy rice
  • these carbs are also protein sources: oatmeal, quinoa, beans, lentils

Carb Sources to Limit to super active workout days

  • pasta- healthiest option is to use a spirulizer to make your own veggie noodles!
  • rice- healthiest options are brown rice or pigmented wild rice
  • potatoes- sweet potatoes are a healthier option

Carb Sources to Limit/Eliminate 

  • french fries, potato chips
  • sugar, butter, beer

Healthy Fat Food Sources

  • olive and coconut oils
  • nuts -make sure to portion control, too much of a good thing is still bad
  • avocados
  • dark chocolate
  • coconut, almond, or cashew yogurt

Unhealthy Fat Food Sources to Avoid

  • animal sources (beer, pork, lamb, chicken)
  • dairy (milk, butter, cheese, sour cream, ice cream)
  • there are plant-based options for all the the above that can be purchased from a health food store!

Plant-based Protein Sources (pH balanced, easy to digest, and low calorie) 

  • Quinoa or Amaranth
  • green peas and black eyed peas
  • oatmeal
  • lentils
  • organic tofu and edamame
  • tempeh
  • flax milk (Good Karma makes a protein version)
  • artichokes
  • nuts (almonds) and nut butter
  • seeds (chia, hemp, pumpkin, flax)
  • beans- all kinds
  • broccoli, spinach, asparagus, green beans
  • Tahini, nutritional yeast

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