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Get a FREE 3-day meal plan here!

It’s here! I am so excited to share what I’ve been working on for all of you. This meal plan is jam-packed with recipes that, honestly, will last you more than a few days because we like cooking enough for several days. BUT I decided you deserved variety because not everyone knows that there are a plethora of delicious whole food, plant-based recipes out there, so I wanted to showcase some of my favorites.

Here’s a sneak peek!

This meal plan includes:

This meal plan is perfect for weight-loss since it is what you would call a “clean” meal plan but it doesn’t feel like you’re being deprived at all! In fact, most days are around 1700-1800 calories. What’s great about this meal plan is it is easily scalable for your fitness aspirations. Whether it’s losing weight, you can easily reduce serving sizes to be in a calorie-deficit, or increase serving sizes to be in calorie-surplus for muscle building. There is enough protein either way, because as long as you’re eating enough to not feel hungry, you should be eating enough protein. That is the beauty of plant-based eating. No calculating!

BUT I did calculate the micronutrients because I wanted to show you just how nutritious this way of eating is. If you plugged in your food for the day on an omnivore diet I highly doubt you’d get anywhere near what you needed for some of these micronutrients without supplementing or eating something fortified. However, the best way to absorb nutrients is through diet, not through supplementing. Especially since the supplement industry is unregulated⁠—you really don’t know what, or how much, you’re truly getting or able to absorb.

The only nutrient I do supplement for is Vitamin B12. I take the Jarrow Formulas Methyl B-12 1000 mcg. I like their formula because they utilize Methylcobalamin which is better absorbed and retained than other forms of B12. It is also chewable which is best for absorption rather than just swallowing. And the lemon flavor tastes delicious! Plus, it is vegan due to the vegetable sourced compounds. Additionally, I prefer the 1000 mcg dose over anything higher or lower because absorption rates are low, so even if you take 1000 mcg, you may only be absorbing around 40-50 mcg. The recommended intake is 3-5 mcg a day but there is no harm in exceeding the recommended amount for this vitamin. Only intakes above 5000 micrograms per week should be avoided due to lack of evidence for toxicity from higher amounts. I take this every other day to ensure I don’t exceed 5000 mcg a week, but for the sake of hitting all the nutrient targets for the meal plan, I have included the Vitamin B12 supplement daily.

Grab this free meal plan by entering your name and email below and it will be sent to your inbox for immediate download. Hope you enjoy it!

Free 7-Day Whole Food Meal Plan

If you do follow the meal plan, I would love some feedback! Please share by commenting below, emailing me at healthmylifestyle [at] gmail [dot] com, or tagging me on Instagram @healthmylifestyle

xo Rachel

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