Food

Let's Talk Food on the Program

 

I love to eat so this is definitely a program where you can enjoy food. With that said however, there is a system to it and a rhyme & reason to everything you eat on the Plan.

The goal of the program is to lose weight in a way that makes the body healthier along the way and helps you get more in-tune to its needs so weight loss is easier to maintain. With that in mind, the Program goes far beyond just food choices, so we will be covering a variety of issues and topics along the way.

 

Once we get started everything you will need to know will be posted in the Group where you can ask any questions you have. For now, I'm hoping this page can give you an idea of the kinds of food on plan.

While there is a Specific Food Plan to follow outlining what to eat & when, there is a lot of flexibility in terms of the kinds of food you can choose from when putting your meals and snacks together. 

Below you will find a "Sample' Grocery List and some Program "Approved" Recipes by our Food Content Creator Andrea Leigh to help give an idea of food on the Plan.  

Let's Talk Groceries

There is nothing you need to do to get ready for one of our Groups as we give you the first week to read over the information, ask any questions you have and grab anything you need. However, if you are interested, here is a sample grocery list to give you an idea of the kinds of food included on Plan. 

 

Fruit:

ANY KIND...literally 

  • Best to get fresh but canned or frozen also works 

Vegetables:

ANY KIND...literally

  • Fresh, frozen or canned all work 

  • Look for vegetables to cook and vegetables to eat raw 

  • Basics like cucumber, carrots, red pepper, broccoli & mushrooms to name a few

  • Heavier root veg like potatoes, squash, beets, cassava, plantain and any other that would fall in this category 

 

Grains:

TO NAME a few

  • Quinoa 

  • Rice...darker is better, black, red, brown, wild, or white basmati 

  • Barley

  • Buckwheat

  • Hemp hearts

  • Oatmeal

 

It is suggested to limit bread and pasta

But if eating bread:

  • Ezekiel bread 

  • Dark, dense, or all natural breads 

If eating crackers it is best to go higher fibre like Ryvita 

 

Protein:

  • Fish

  • Meat - ANY KIND

  • Eggs

  • Seafood

  • Beans, lentils, legumes 

  • Tofu

  • Plant protein

(The goal is to look for quality proteins & avoid processed regardless if it is meat or veg based)

 

Dairy: (optional)

  • Cheese, yogurt, or any other milk products if you eat them

  • Non-dairy is fine like coconut yogurt & non-dairy cheese 

 

Nuts:

  • ANY KIND (ideally no oil or salt)

  • Nut butter - Any kind

 

Seeds:

  • ANY KIND (no oil or salt) 

 

Fats:

  • Cooking oil

  • Alternative oils like olive oil, coconut oil, avocado oil, grape seed oil, flax and hemp oil 

  • Salad dressings

  • Butter 

  • Olives 

  • Avocado 

 

Leafy Greens:

ANY KIND

  • Anything green and leafy

  • Romain, lettuce, spinach, rappini, Boston lettuce to name a few

 

Please note, if you have signed up for one of our Groups, this is not a list you need to rush out and get nor does it include all options.  The Food Plan will be discussed more extensively once the Program Starts.

Meet Andrea Leigh

 

As the Group Vibe Manager, Andrea oversees the Group Program and offers support and guidance to our group members.

She is also a professionally trained Chef who has been working in the food industry since the age of 14. Andrea shares her expertise in the Groups by providing cooking tips as well as delicious and easy to prepare recipes for you to enjoy along the way.

Andrea knows what it’s like to be on the journey firsthand, having done the program herself and losing 70 lbs.

If you love to cook, there will be lots of opportunity to discuss recipes on Plan and if you are not a fan of cooking, that's ok too!

 

You will find Food wise, the Program accommodates all skill levels & desires when it comes to cooking & putting meals & snacks together.

Below are a few examples of Program 'Approved' Recipes.  You can find more on Andrea's Blog, My Pocket Kitchen.

Breakfast Ideas

Although eating Breakfast is a benefit, you do have the option of skipping it on plan, which will be discussed once the Program starts. Other breakfast options include proteins like meat or vegan options like beans or lentils, grains like higher protein cereals, pancakes, oatmeal and dairy like yogurt or cottage cheese to name a few. 

KILLER GRAIN & SEED CEREAL (VEGAN AND GLUTEN FREE)
Looking for a high protein breakfast to start your day off right but can't (or don't) eat eggs, dairy or gluten? Here's the recipe you've been waiting for! This Killer Grain & Seed Cereal is super simple and high in protein and nutrients. Make a big batch to store in the cupboard for several months. Just add boiling water, top with some delicious tid-bits, and breakfast is served! It's chalk-full of protein by way of hemp hearts, chia seeds, buckwheat and toasted quinoa.
SHAKSHUKA
Shakshuka is a delicious and easy vegetarian dish from the Middle East. It's perfect for breakfast, lunch, brunch AND dinner! Make it vegan by replacing the eggs with tofu or chickpeas. Soon you will have a total addiction to this delicious and versatile one pot meal!
EASY TEX MEX TOFU SCRAMBLE
Easy Tex Mex Tofu Scramble is a quick and delicious way to have a protein packed, satisfying, and nutritious breakfast. Whether you are vegan, vegetarian, allergic to eggs, or just looking to add more plant based protein to your diet, this is the recipe for you.
EASY HOMEMADE EGG BITES
Homemade Egg Bites are an easy way to use up leftovers and fill your fridge or freezer with a quick and delicious breakfast!
ROASTED CAULIFLOWER AND LEEK FRITTATA
Eggs make a quick and easy weeknight meal. Add a few simple ingredients and whip up this easy, comforting Roasted Cauliflower and Leek Frittata. Smoked cheddar brings this vegetarian comfort meal to whole other level
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Lunch Ideas

Other options might include vegetables, protein, leafy greens and heavier carbs of your choice in any combination including, soups, stir-fry, stews, chilis or salads.

BEEF AND BROCCOLI RABE STIR FRY
Beef and Broccoli Rabe Stir Fry is quick and versatile. Use up leftovers and bits and bites from the fridge. It all comes together with this Sesame Soy Dressing that doubles as a marinade.
EASY SHRIMP STIR FRY WITH PAD THAI SAUCE
Who needs take out when you can whip up this Easy Shrimp Stir Fry with Pad Thai Sauce in less than 30 minutes! The tangy Pad Thai sauce is so good you'll want to use it for every stir fry you make!
TACO STUFFED SPAGHETTI SQUASH
Taco Stuffed Spaghetti Squash brings all your favorite taco flavors and seasonings together in a spaghetti squash bowl!
GREEK CHICKPEA SALAD
This easy and delicious Greek Chickpea Salad comes together in minutes! It's loaded with fresh veggies and protein packed chickpeas. Top it off with an easy Greek dressing, Kalamata olives, and feta cheese and you have put together a perfect lunch
NIÇOISE SALAD
Niçoise Salad is a perfect, show-stopping salad for your next summer get together. It's easy, delicious, refreshing, and most of all stunningly beautiful! You can prepare all the components ahead of time to make it a cinch to put together before your guests arrive.
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Dinner Ideas

Other options might include meat, vegan or seafood protein, vegetables of any kind, leafy greens and heavier carbs of your choice in any combination, including soups, stir-fry, stews, chilis or salads.

STUFFED TURKEY BREAST WITH SAUSAGE, MUSHROOMS AND SWISS CHARD
Thanksgiving dinner doesn't have to mean dealing with a whole turkey. Maybe you have a smaller crowd and don't want leftovers for weeks or the thought of a whole bird is just too daunting. Maybe you want something you can make ahead. Whatever the reason, a Stuffed Turkey Breast With Sausage, Mushrooms and Swiss Chard is an easy and delicious alternative.
SPANISH CHICKEN BAKE
This warm and hearty Spanish Chicken Bake is easy to prepare and very versatile. The comforting, earthy flavours of Spain come together into a delicious and healthy one pot meal
GRILLED FLANK STEAK WITH SALSA VERDE
Grilled Flank Steak with Salsa Verde is an easy weeknight meal and also perfect for entertaining! Packed with punchy flavours this Salsa Verde also works well with fish, chicken or vegetables. I even had some on my eggs this morning and it was delicious! Try it. You're gonna love it.
PORK MEDALLIONS IN CREAMY MUSHROOM SAUCE
These Pork Medallions in Creamy Mushroom sauce screams cold weather cooking! Pork tenderloin is a delicious, inexpensive cut of meat that is very versatile and this recipe is so quick and easy you can even make it on a weeknight
Teriyaki-Salmon-Tray-Bake-3-of-5
Who doesn't love a one pan meal? This Teriyaki Salmon Bake is so easy, super nutritious, and lip-smacking good! The teriyaki sauce is delicious on any type of fish, seafood, meat, poultry, and tofu so make a big batch and keep it in the fridge for quick access.
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