The 3 Key Ingredients To Create Consistent, Healthy Habits

by | Aug 19, 2019 | Health | 0 comments

In case you missed Debbie Movessians recent masterclass you’re in luck!

Debbie will help you create a plant-based eating plan you can use right away! It can be your go-to plan when you are out of new ideas or the backup plan when you realized you’ve fallen off track.

Here is the replay:

The 3 Key Ingredients To Create Consistent, Healthy Habits

Bonus: Done for you 5- Day Meal Plan
Here is your complete 5-day meal plan.
Suggestion:  Have only 1-2 breakfasts all week (repetition makes it a habit and it also keeps it simple!)
1-2 lunches all week and then save your variety for dinners (pick 5.)
If there is something you don’t like, make a healthy substitution. No specific recipe needed, just eyeball based on your likes.
To flavor veggies, add seasonings like garlic powder, onion powder, pepper, cumin, or any other seasonings you enjoy!
For fajitas and tacos use chili powder, cumin, garlic powder, and onion powder, smoked paprika and dried oregano powder plus crushed red pepper for some heat.
Breakfast :

Option 1:

Smoothie
greens (spinach, kale)
1 cup of frozen blueberries
1-2 pitted dates
1/4 cup chickpeas
sprinkle cinnamon
water or unsweetened soy milk
Homemade oatmeal
old fashioned or steel-cut oats (make ahead of time)
frozen blueberries
cinnamon
walnuts
Option 2
Oats
peanut butter
mashed banana
cinnamon
Lunch
Option 1
Salad greens
variety of veggie toppings: cucumbers, carrots, radishes, peppers,
quinoa
fruit toppings: berries, grapes, raisins
nuts & seeds
Dressing: freshly squeezed lemon juice and a drizzle of your favorite vinegar
Option 2
Quinoa salad
Prepare this ahead of time and make a few for the week
cooked Quinoa
black beans
corn
diced red and yellow peppers
green onion
sauce made of hummus, lime, cumin, water
Add avocado at serving time
Dinner
Option 1:
Pesto pasta with roasted veggies
whole-wheat pasta with pesto sauce (contact me for my favorite oil-free pesto sauce recipe!)
roasted veggies
fruit for dessert
Option 2
Soft Tacos
Whole wheat tortillas
brown rice, black bens
corn, salsa
greens & avocado
Option 3
Fajitas
portabella mushrooms
peppers
avocado
salsa
side of black beans and brown rice
Snacks

 

  • Banana, apple, orange, any other easy to grab fruit
  • sliced veggies (peppers, carrot, cucumber, broccoli, cauliflower) with hummus
  • nuts (unless you’re trying to lose weight)
  • organic dried soybeans
Enjoy!

 

Denise Stegall
Denise Stegall

Hi, I’m Denise Stegall,

As a speaker, coach, and curator of Living Healthy List my experience ignites ideas, conversation, and connection. I am a connector, a leader who radiates emotional intelligence, strength, positivity, resilience, and a zest for life!

I bring you 20 years of experience/study in nutrition, cooking, exercise, and coaching to show you how you can enjoy a happy, healthy, and fulfilling life through nutrition and self-empowerment.

I earned my Bachelors’s Degree in Hotel, Restaurant, and Business Management with a focus on nutrition, experience in the hospitality industry and has certifications in Health Coaching, Life Coaching, Nutrition, ETP and Plant-Based Cooking.

My experience in cooking and nutrition delivers a unique perspective on what works (and doesn’t work) for most people.  The Living Healthy List Method uses three pillars: Eat Real Food, Make Good Decisions, and Be Accountable.  By following this simple plan anyone can have a truly healthy, happy, and fulfilling life.

As an authentic connector, inspirational thought leader I am determined to provide Living Healthy List readers with honest, reliable, research-backed content that can be implemented in real life to help you create a healthy, happy life you are working hard to find so you can grow, relax and transform into the person you always dreamed of being!  Feeling more confident.  Reaching beyond your limitations.  Enjoy life more and FLOURISH!

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