It is no secret that summer and bikini/pool season is creeping up right quick.
If you are anything like me, you would rather be fit while being an unhappy drunk starfish lounging in a cabana trying not to get sunburned and eating all the dragonfruit you can get your hands on.
Amirite? It’s all about balance.
So I figured I would post the diet and exercise plan I usually follow to whip myself into shape, in case you’d like to follow it yourselves!
Some of the websites/programs/recipes I like to follow and incorporate into this plan include BeachBody’s 21 Day Fix, Vega, Navitas Naturals, Gaia Herbs, The Plant Based Dietitian, Oh! She Glows, and This Rawsome Vegan Life.
(The usual terms apply – I’m not a doctor, I don’t have nutrition/exercise certifications; this is just what works for me and incorporates many years of research and trial/error.)
So without further ado, here’s the plan!
First: Things you can eat all day long/bulk of your diet
11. Mushrooms (for days. I love mushrooms)
Basically any veggie that doesn’t have a massive amount of sugar in it. Carrots are fine to eat, but don’t overindulge.
Next: You need some fruit in your diets as far as I’m concerned, so I’m not going to tell you not to have them. But I usually stick to:
1. Berries (raspberries, blackberries, blueberries)
I see nothing wrong with carbs and fats. Your brain needs them to function. But try to limit anything that is super processed. I usually cut way down on carbs when I’m dieting, though I support the high carb diets of vegan athletes as well. 🙂 It all depends on what you are trying to accomplish! I find that I personally lean out more when I stop with the bread/pasta.
Try to put these on a giant salad so you’re eating more greens than grains!
2. Brown Rice
4. Sweet potato/yams
6: Raw nuts
1. Lemon juice for days
2. Cayenne pepper
5. Nutritional yeast (a vegan’s secret weapon!)
9. Hot sauce
Try to limit the salt you put on your food; I know I am guilty of salting the shit out of everything I eat. I like salt. But cutting back can be helpful for your body.
1. Water water water drink all the water you can hold.
2. Zevia – non-gmo soda sweetened with stevia and 0 calories! This can be a great filler if you are feeling ‘bored’ and want to eat/drink something.
3. Tea (no sugar)
4. Unsweetened coconut/almond milk
~NO ALCOHOL. (wah.)~
Amount of times to eat per day:
I try to eat 5 smaller meals throughout the day when I’m working out, especially. And I work out 6 days a week when I’m on this diet. I go to classes at the gym, lift weights, hike, kickbox, and do some of the P90X and 21 Day Fix videos at home, too, to mix it up.
Here’s a sample diet/exercise day for me:
9am – Breakfast
Vega One nutritional shake – Mocha
1 cup unsweetened coconut milk
11am – Workout
1 hour gym time – weight lifting
12pm – Post Workout
1 scoop Vega Recovery Accelerator
1 cup water
12:45pm – Post Workout Part II
1 scoop Vega Sport Protein
1 cup water
1:30pm – Lunch
1 cup spinach
1 cup shredded kale
10 cherry tomatoes
1 handful pine nuts
1 scoop cayenne pepper sprouted hummus
5 kalamata olives
Rawz Japanese Joy vegan salad dressing
2:30pm – Tea
4:30pm – Snack
1 handful Navitas Naturals turmeric tamari almonds
5:00pm – Workout
30min – yoga/pilates or stretching
6:30pm – Dinner
1 cup cooked red lentils
3 tsp nutritional yeast
1 tsp cayenne pepper
1 steamed yam w/cinammon
1 cup mixed greens
8:30pm – bedtime tea
10:30pm – bed time! Sleep is super important so that your body has time to recover and rebuild the muscles you’ve been punishing.
I usually have about 5 big glasses of water a day as well; sometimes more.
There you have it! Hannah’s diet secrets!
I follow this regimen for about two months before bikini season, and I look pretty good afterwards if I do say so myself.
Let me know if you have any questions or want recommendations for plant based food/drinks! I’d be happy to help.