BASIC FOOD PLAN

Here is a basic food plan that I suggest for my clients. It's full of raw, natural healthy foods that taste great.

Breakfast:   5 or 6 days a week

1. Toast w/ - Almond butter or

      Cashew butter or
      Sunflower seed butter **NOT Peanut butter

1. Cereal - no artificial/added sweetener - raw sugar as needed  1 or 2 days

        **NO sugar cereal

1. Miso soup
2. Other:   What’s your favorite?  1 or 2 times monthly

Lunch:

1. Sandwiches - organic turkey slices, tofu, etc. or no meat at all

- tomatoes, avocados, almond/soy cheese, lettuce, sprouts, onions, etc.
- organic/vegan mustard, mayo

1. Salad -

- all above for sandwiches ok on salad
- also any or all of the following: beans - garbanzo, kidney, black
     olives - green & black

1. Vegetable soup
2. Miso soup

Dinner:

1. Vegetable soup

- basic soup mix: Green onions, celery, carrots, green/yellow/red peppers
- added ingredients: any steamed vegetables - hot or cold -   Beans on side, tomatoes, etc.

1. Steamed brown rice                                                   
2. Brown rice pasta - w/or w/o sauce
3. Baked fish/chicken - for those non-vegans
4. Any of the lunch menu - get creative; mix & match
5. Meat substitutes - such as tofu, soy meat, falafel, etc.

Snacks:

1. Granny smith apples - dried fruit on occasion.
2. Melons - not a lot & not every day
3. Raw almonds, cashews, sunflower/pumpkin seeds - No peanuts!

Occasional snacks:
- Rice/soy ice cream
- vegan energy/meal bars
- vegan cookies
- baked chips w/hummus - other dips-  NO cheese dips
Beverages:   Water, teas, coffee (limited) - No Sodas or flavored water

**There are TONS of vegan & vegetarian recipes; utilize sources such as the internet to discover your favorites, as well as other resources. Pay attention to Tips By Nic for delicious recipes in the future. ENJOY!
*** Use organic products as much as possible.
**** Cleanse & bless food when preparing & eating

Disclaimer: Nickie is not a nutritionist and holds no nutrition degree. This is simply a basic food plan that she follows, which is a vegan - no animal products - lifestyle. It may not be suitable for every individual. Please consult your physician &/or nutritionist prior to beginning an exercise or nutrition plan.