11d • Meals & Recipe Ideas
Made this pretty patriotic pile of plant based power yesterday!!!
LOOK WHAT I MADE ALL BY MYSELF (and I only stained one article of clothing!)
This was good af so I wanted to share it because I feel like nowadays it’s hard to navigate the workout fuel scene because there’s so much out there and it gets overwhelming when all you want to do is eat clean, feel good, and have a happy exercise or training session without feeling too full, feeling sluggish or depleted, or crapping your pants! 💩
I used to be scared of fruit before workouts for these reasons. Turns out it wasn’t the fruit, but HOW and WHEN I was eating it. Get the pairing and timing right, and that natural fruit sugar (glucose) becomes quick, clean energy your muscles actually want before you train. Once I figured that out, I turned into a little Vegan scientist! 🧪
Here’s what i maded and why 💁🏼♀️
🥣 BOTTOMS UP!
Unsweetened plant-based yogurt — Forager brand is the best in my opinion*. Starting unsweetened means YOU control the flavor and the nutrition. Add what your body actually needs that day: a drizzle of maple syrup, honey, date paste, stevia, or allulose.
*using a plant based yogurt with fruit makes it easily digestible without upset because dairy and fruit don’t mix well together. ☝️
🌈FUN COLOR & FLAVORS
• Butterfly pea flower + chlorella → this cool ocean blue color
• Beetroot powder → blood red👹 plus nitric oxide support for blood flow
• Turmeric + black pepper → anti-inflammatory and goldfish orange
• Cacao → magnesium + antioxidants but not as pretty
• Maca or lucuma → natural sweetness + energy support but boring color
• Baobab → vitamin C (it’s tangy!)
• Cinnamon or a splash of clean vanilla extract → warming and good for gut!
Side note: if you’re not someone who keeps a ton of fresh fruit around, many shelf-stable fruit powders are actually great — they’re typically just dried and ground fruit, which counts as minimally processed. Be sure to check for added sugars or fillers.
🍓THE FRUIT — paired the Ayurvedic way
I went with a “sweet” fruit family that digests well together (aka at the same rate): guava, blueberry, and cactus pear (dragon fruit’s tiny cousin!). Ayurveda groups fruits by taste and energetic quality, and sweet fruits generally pair well with each other.
Some IMPORTANT info on pairing:
• Citrus (orange, grapefruit) is best kept separate from sweet fruits — the acid clashes and slow digestion and can make you burp weird.
• Apples are super versatile, but gently stewing or baking them breaks down the fiber and makes them easier on digestion — especially nice if raw apples ever feel heavy pre-workout.
• Melons are BEST eaten alone — they digest so fast they can ferment and get trapped in your body and make you feel preggers.
Pairing fruits correctly (and eating them at the right time, not right after a heavy meal) has allowed me to enjoy fruits again🙂
🥜 CRUNCHY STUFF + NUTRIENTS
Crushed Brazil nuts and baru nuts — Brazil nuts are one of the richest sources of selenium which we all need (especially foot to pay attention to on plant based diet) and important for thyroid and immune health.
Throw in whatever nuts and seeds you like! pumpkin, hemp, flax, chia, or sunflower seeds to boost fiber, omegas, zinc, magnesium, etc.
💪 PLANTYPRO TEIN TEAM
I used Vedge vanilla protein powder. check the ingredient list and third-party testing — look for minimal added sugar and verified low heavy metals. Some cleaner plant-based options: Ambrosia, Garden of Life, OWYN, KOS, or Sunwarrior.
🍿 TOTALLY TEXTURE
Edamame pea puffs on top! These are light, crunchy, cute pebbles of love made from edamame and peas — way more protein and fiber than a typical whatever , so you get that crunchies without the empty calories.
ADD SEA SALT. To like every thing. I put sea salt on everything I make because eating more Whole Foods, I don’t have to worry about hidden salt so I can be more liberal with it. If you don’t already use a good pink salt, Celtic salt or Baja gold salt on your sweet thangs, you’re missing out!
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Made this pretty patriotic pile of plant based power yesterday!!!
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