Monday, January 4, 2016

Hammer & Chisel Vegan Meal Prep and Plan

New Years Resolution

Who's ready for their healthiest, happiest, and most successful year ever?! 

I am!! Today marks the start of my Hammer and Chisel journey!! I'll be doing this all from the comfort of my living room! 100% vegan mode, no alcohol, and couple meal prepping! I'm so excited! 
The best way to follow along with me LIVE is to follow me on snapchat > > Dream4tmrw

Meal Prep containers

Yesterday I took two trips to start my vegan meal prep: Costco and Whole Foods! I know they're both very different, but I live with my omni boyfriend, so he got a lot of his meal prep in bulk at Costco. However, I did find some bulk items like quinoa and produce to start my journey!

plant based meal prep

Before I go into what I prepped for this lifting program, first it's important to know what plan I'm following. I am NOT a nutritionist, but I follow a plan created by one. However, there are only vegetarian options for this program, so I took it upon myself to make a completely plant based meal plan. Therefore, I am not perfect, I'm still learning, and if you are considering transitioning to vegan, I would definitely recommend doing your research ahead of time :) I suggest watching Forks Over Knives as your first stop!

To learn about the containers I used, and a LOT more details on how to meal prep on a plant based diet, click here. I go over portion control, what the colored containers stand for, how much of each I consume for my goals, etc!

Vegan Shakeology


Moving on! After you check out that blog on what the containers all stand for, here is a breakdown of exactly what foods I'll be portioning out and eating (this may vary as I just prepped for week 1, and I obviously don't eat all of these per day--the number next to the color tells you how many containers I consume daily):

Greens (3):
Raw Spinach, Field Greens, Baby Carrots, Bell Peppers, Cauliflower, Broccoli, Zoodles , Mixed veggies (zucchini, squash, onion, bell peppers)

Purples (2):
1/2 Banana, Melon, Mixed Berries

Reds (4):
Chocolate Vegan Shakeology, Extra Firm Tofu, Beyond Beef Protein Crumbles, Mocha Vega Sport Performance Protein, Vegan Burgers, Meatless Meatballs

Yellows (2):
Sweet potatoes, Quinoa

Blue (1):
Avocado, Raw Almonds (12)

Orange (1):
Salad Dressing (I am using Pomegranate Vinaigrette Dressing, oil free from Whole Foods), Unsweetened Shredded Coconut

Teaspoons (2): >>I use this just to cook with
Extra Virgin Olive Oil, Coconut Oil, Almond Butter (for a treat in my Shakeology)

With that, here is my vegan meal plan incorporated into my daily schedule that I made utilizing the portion control containers! This might vary week to week, but the above foods are my options for all 60 days--it's easier to stick with something where you're not constantly changing recipes (in my opinion). :)

Hammer and Chisel Daily Workout/Meal Routine:

6am: Morning Ritual--I have recently started waking up earlier in order to get my Miracle Morning in. If you're not familiar with this, read the book or audio, by Hal Elrod. It's LIFE changing! Basically, every morning you can take 10, 20, 30 min (however much time you make) to go through these things: meditation, affirmations, visualizations, exercise (stretching/take my pre workout, I use Beachbody's Energize), reading personal development, and scribing (making your goals/to-do list). This is the BEST way to start your day, every single day <3

7am: Hammer & Chisel Workout of the Day (you can follow me on snapchat to figure out what workout I'm doing daily, or email me at LaurenMcHugh14@gmail.com if you'd like to participate in this workout WITH me and gain my daily support!) Snapchat: dream4tmrw

8am: Post Workout Fuel:
Mocha Vega Sport Performance Protein with water in a shaker cup & Mixed berries (1 red, 1 purple)

10am:  Breakfast:
Chocolate Vegan Shakeology blended with Raw Spinach, water, 1/2 banana (1 red, 1 green, 1 purple)

12pm: Lunch:
Tofu Scramble, Roasted Sweet Potatoes, Salad with baby carrots and Balsamic (1 red, 2 greens, 1 orange, 1 yellow)

Tofu Scramble


2pm: Snack:
Raw Almonds (optional, 1 blue)

5pm: Dinner:
Fajitas with Beyond Beef Protein Crumbles or Tofu, Bell Peppers, Avocado (optional), Quinoa, Salsa (optional)
(1 red, 1/2 green, 1 blue, 1 yellow)

Beyond Beef Crumbles


Throughout the day: Green Tea in between meals, TONS of water :)

Beyond Beef
You can Find this brand in the Freezer Section of Whole Foods!

Total containers for the day:
3 1/2 Greens (Since I'm a Vegan, I say you can never have enough veggies, lol! If you're going to up any container, make it this one!
2 Purples
4 Reds
1 Orange
1 Blue

Tofu Fajitas
Fajitas with Tofu instead of Crumbles

Technically, you're supposed to break up your meals into 6 of them, but I have found a great balance this way. I am trying not to eat after 7, and since I'm going to bed earlier, I won't get super hungry. 

Today marks Day 1 of 60 and I'm loving this program already!!

Day 1 Hammer & Chisel

I prepped for about 5 days of meals, with about 5 "meals" per day. For the weekend, I have vegan burgers (from Costco), Zoodles with meatless meatballs and Engine 2 marinara sauce, broccoli, cauliflower, and more! I'm definitely prepared, and as you can see, I'm eating enough and it's all delicious! If you have any questions about the recipes I used (I basically just stir fried everything with portioned out oil, but I did roast the sweet potatoes and cauliflower), feel free to email me at LaurenMcHugh14@gmail.com. 

If you're at all interested in seeing exactly what it is I DO as an online health and fitness coach, fill out the application below! I will be hosting a F*R*E*E* informational group on Facebook, starting the second week of January, for a behind the scenes view on what coaching is all about! No strings attached, just all your questions answered :)

I hope this was helpful, my plant based friends!
<3

Will I see you in my Coach Sneak Peek group?!






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