Week 1 To Totally Rad Holistic Living


Composed by: Kiki Athanas

Nutritional Details

Okay, let's jump right into things - without you having to even think! I've already planned out just about every nibble you're going to enjoy on this first week in your journey to holistic heaven.
Trust me, one week and you'll be hooked.

Words from Nutritionist Constantina Gravalos:

I look at healthy eating as a lifestyle, not a diet. The word ‘diet’ has a negative connotation attached to it. People think that going on a diet is a temporary fix. A fix that you can go on for a week or two and then go back to your old habits, but that’s not how things work. You need to be consistent with your healthy eating habits to truly see and feel the difference it does to your body, inside and out.

You want to make sure your body is getting the right amounts of macronutrients in order for your body to go through its necessary processes like sustaining energy, eliminating waste, and much more.

This plan is designed for the average active 25 year old female who is looking to spice up their menu instead of going for the same old boring choices! These recipes pack a nutritious punch and will keep you full all day long! Don’t worry when you see those high carbs, those are important! You need them for energy which is your fuel for the day.


Monday

Health Rating

Breakfast

3 min
Matcha-Maca-Banana Protein Smoothie

Snack 1

10 min
Betty

Lunch

40 min
Red Lentil and Black Bean Chili
10 min
Lemony Kale Vegan Ceasar

Snack 1

40 min
Ayurvedic Protein Bars

Dinner

30 min
Tempeh, Vegetable, and Kelp Noodle Stir-Fry

Tuesday

Health Rating

Breakfast

3 min
Chocolatey Smoothie Bowl

Snack 1

10 min
Jade

Lunch

40 min
Red Lentil and Black Bean Chili
10 min
Lemony Kale Vegan Ceasar

Snack 1

33 min
Apple Oat Cookies

Dinner

30 min
Tempeh, Vegetable, and Kelp Noodle Stir-Fry

Wednesday

Health Rating

Breakfast

5 min
Green Cacao Smoothie Bowl

Snack 1

15 min
Coconut Amaretto Love Bites

Lunch

1 h 10 min
Kabocha, Leek & Mushroom Quiche
30 min
Tri-Coloured Quinoa Salad

Snack 1

40 min
Ayurvedic Protein Bars

Dinner

20 min
Pesto Pasta
1 h 15 min
Vegan "Meatloaf"

Thursday

Health Rating

Breakfast

5 min
Mango Citrus Twist Smoothie

Snack 1

15 min
Coconut Amaretto Love Bites

Lunch

1 h 10 min
Kabocha, Leek & Mushroom Quiche
30 min
Tri-Coloured Quinoa Salad

Snack 1

5 min
Very Berry Flax Yogurt

Dinner

20 min
Pesto Pasta
1 h 15 min
Vegan "Meatloaf"

Friday

Health Rating

Breakfast

3 min
Matcha Raspberry Breakfast Soup

Snack 1

5 min
Hidden Greens Blueberry Smoothie

Lunch

20 min
Fire Roasted Tomato Soup with Cheezy Croutons
20 min
Collard Wraps with Zucchini Hummous

Snack 1

2 h 15 min
Nacho Flavoured Kale Chips

Dinner

7 min
Warm Stir-Fry Salad

Saturday

Health Rating

Breakfast

5 min
Choco-Lemon Breakfast Bliss

Snack 1

40 min
Ayurvedic Protein Bars
5 min
Raspberry Maca Smoothie

Lunch

40 min
Red Lentil and Black Bean Chili
15 min
Apple, Fennel & Carrot Slaw in Orange Vinaigrette

Snack 1

20 min
Salt & Vinegar Brussels Sprouts Chips

Dinner

1 h 30 min
Orange-Cayenne Tofu Bowl

Sunday

Health Rating

Breakfast

20 min
Omega-3 Maple Almond Butter
8 min
Super Simple GF Arrowroot Crepes

Snack 1

40 min
Ayurvedic Protein Bars

Lunch

40 min
Red Lentil and Black Bean Chili
15 min
Apple, Fennel & Carrot Slaw in Orange Vinaigrette

Snack 1

20 min
Salt & Vinegar Brussels Sprouts Chips

Dinner

1 h 30 min
Lentil-Parsnip Shepherd's Pie
25 min
Roasted Broccoli with Dijon & Parsley Bread Crumbs


Meal Expert Image
Kiki Athanas
Holistic Health Advocate at Mindfully Edible

Here's what years of dieting + work in the wellness world has taught me:

 

Healthy eating can be confusing, stressful and challenging - but it can also be really simple.

 

The first step is changing your mindset. 

 

My passion lies in helping you make "Mindfully Edible" choices that have you loving food just as much as yourself!

It's not a "quick fix" or a fail-proof way to drop 10 pounds in 30 days, but after years of working with hundreds of people looking to change the way they look and feel through diet, combined with my own experiences and research on just about every diet out there - I've realized there's only one "real" way to do it: 

Stop giving up your power to food.

It's a shift to seeing food in a more positive light, and I'm excited to share my journey with you here; to inspire the kind, mindful life you deserve - and are already perfectly capable of mastering.

 


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