May 17

May 17 My Typical Breakfast, Lunch and Dinner

Hi, I’m Liz Moser, and I’m a Mayo Clinic and National Board-Certified Health and Wellness Coach.

In last week’s blog and video, I discussed my journey that led me to my current nutritional lifestyle choice of eating no animal products, sugar, flour, alcohol, or caffeine.

Last week’s blog was about what I DON’T eat, and I thought it would be fun and informative to talk about what I DO eat and show you how abundant and tasty my food is.

I should also note that with the current pandemic, my partner and I are choosing to shop via curbside pickup or delivery about once a week, and subsequently, my favorite fresh produce options aren’t always in the fridge. Therefore, some days I alter my usual routine with frozen veggies and fruit.

However, these three meals are my favorite, standard, go-to meals:

Breakfast: 945 Calories, 65 gr. Fat, 80 gr. Carbs, 22 gr. Protein
2oz oatmeal with cinnamon
6oz blueberries
1oz ground flaxseed (Check out the research on flax seeds here. They’ve been proven to fight breast cancer, reduce inflammation and blood pressure)
2oz walnuts
4oz vegan yogurt (my favorite is Lavva Unsweetened Yogurt)
¼ tsp turmeric (take a look at the research on the anti-inflammatory properties of turmeric here.)

Lunch: 628 Calories, 22 gr. Fat, 97 gr. Carbs, 17 gr. Protein
4oz hummus
10oz mixed veg (baby cukes, jicama, pea pods, broccoli, and radishes)
1.5oz Thin Stackers Brown Rice Crackers
.5oz almond butter
Apple

Dinner: 537 Calories, 16gr. Fat, 71gr. Carbs, 23gr. Protein
6oz black beans
2oz quinoa
10 oz salad (red onion, beets, broccoli, mixed greens/kale, arugula, spinach)
Vinaigrette made with .5oz flax seed oil, balsamic vinegar, garlic
Orange

Daily Total: Calories 2110, Fat 103 gr., Carbs 248, Protein 62 gr.

Check out my video below for a more in-depth exploration of my typical meals:

Within the vegan community, there are different schools of thought about how much fat, protein, and carbohydrates are healthy to consume.

I have a more practical outlook and consider what I am eating (fresh fruits, veggies, and whole foods) as opposed to what I'm not eating (animal products and processed foods). I also think in terms of Dr. Michael Greger’s (author of How Not To Die and the creator of nutritionfacts.org) Daily Dozen Checklist.

The Daily Dozen Check List is a recommendation of what foods to fit into your daily routine. It emphasizes foods to include each day as opposed to foods to avoid.

It started as a list of foods on a whiteboard on Dr. Greger’s fridge, and it's now morphed into a fun app you can download for free on iTunes or as an Android app.

Lastly, In the video, I mention the research on the safest way to wash your fruits and veggies. Check that out here.

And I also mention the importance of consuming a more substantial breakfast than dinner. Explore that info here.

I’m Liz Moser, a Mayo Clinic and National Board-Certified Health and Wellness Coach, and thank you for reading this blog. If you have any questions about what I eat each day, or if you have any questions about health and wellness or wellness coaching with me, please contact me through my website at lizmosercoaching.com