Blissfully Lean Transformation

Week 2 – day 4 – nutritional blocks

Yay! We are getting into one of the most exciting parts of our journey to the liberation from diets, and worries about our weight – the creation of our own unique way of eating that makes your body feel safe, loved and free to release any excess body fat. 🧚🏻‍♀️😍

Step 0: if you don’t have a Cronometer account, set it up, I’ll help you if you need support. Alternatively, you can use your other favorite way to check your nutrition (it just might be less reliable).

Step 1: The first step I invite you to take is to put your typical day of eating (that is easy for you to enjoy) into the Chronometer (don’t worry, it’s not daily tracking, you’ll only need to do it a couple of times and only adjust things when the seasonal produce changes or you want to try something new).

If you feel that you want to create a completely new way of eating from scratch, you can start picking nutritional “blocks” from down below, each of them will give you 10% of daily requirement of calcium, iron or zinc. If you pick 3 of them for breakfast, 3 for lunch and 4 for dinner, you’ll be covered for this mineral for this day. Then, you can use step 3 to add and exchange foods until you get it right without too many calories.

If it’s confusing, no worries, I’ll walk you through it step by step very soon. And will perfect this system as we go.

Step 2: Look at your macros, is there enough of everything? Too much of something? 

Adjust, by taking away the least nutritious foods and adding the most nutritious, remembering about keeping it tasty and satisfying.

Step 3: Check if you are getting enough of all the nutrients. No worries if there is too much of water-soluble vitamins like folate (which will show in red color), this is actually fantastic to have some extra padding with it and no harm at all, your body can easily pee it all out. 

You won’t have much D vitamin as a vegan, which you need to get from sunshine, D-vitamin lamp or vegan supplement. 

Also, you won’t have B12, which you can get either from unsprayed garden or wild greens, or from a supplement.

Step 4: Add “blocks” from this list as needed, until you get over 95% of each of the nutrients. I am here to help you on every step of the way. Just send me a Telegram message.

Iron

These building blocks are designed to give you 10% of daily iron – 1.8 mg (you can use 3 of any of these blocks from any food group for breakfast, 3 for lunch and 4 for dinner to get 100% of each nutrient)
Or you can simply add some of these highly nutritious foods (even just a little amount) to your meals to bring up the missing nutrients.

NB! If you have other nutrients you need to increase in your meal plan, I’ll help you with it.

Tomorrow, I’ll give you examples of meals and bigger “blocks” of foods to use as a nutritional base of your meals.

Green blocks:

  • Mustard greens: 110g 
  • Kale: 110g 
  • Arugula: 120g 
  • Turnip greens: 164g 
  • Romaine lettuce: 186g 
  • Bok choy: 225g 
  • Green leaf lettuce – 210g
  • Escarole – 250g
  • Oak leaf lettuce – 225g
  • Endive – 225g
  • Bok choy – 225g 
  • Endive – 225g
  • Radicchio – 316g 
  • Butter (Bibb) lettuce – 330g
  • Iceberg lettuce – 440g

Microgreens:

  • Pea Shoots: 90g
  • Kale Microgreens: 120g
  • Amaranth Microgreens: 130g
  • Radish Microgreens: 140g
  • Broccoli Microgreens: 270g
  • Sunflower Shoots: 350g
  • Red Beet Microgreens: approx. 400g
  • Chicory Microgreens: approx. 450g
  • Swiss Chard Microgreens: approx. 500g

Wild edible greens

  • Dandelion greens – 60g 
  • Nettles – 90g 
  • Goutweed (ground elder) – 90g 
  • Clover – 200g

Fruit iron blocks

  • Mulberries – 95g
  • Black currants – 155g
  • Blackberries – 180g
  • Raspberries – 260g
  • Prickly pear – 400g
  • Strawberries – 450g
  • Fresh figs – 490g
  • Kiwifruit – 580g
  • Pears – 600g
  • Pomegranates – 600g
  • Bananas – 600g
  • Passion fruit – 620g
  • Grapes – 620g
  • Papaya – 720g
  • Watermelon – 900g
  • Cantaloupe – 900g
  • Mango – 1,125g
  • Oranges – 1,800g

Dried fruit

  • Goji berries (dried) – 26g 
  • Dried apricots – 67g
  • Raisins – 95g 
  • Dried figs – 120g
  • Dates (dried) – 180g 
  • Prunes (dried plums) – 200g

Veggie blocks: 

  • Broccoli rabe – 85g
  • Asparagus – 90g
  • Savoy cabbage – 450g
  • Kohlrabi – 360g
  • Broccoli florets – 273g
  • Cauliflower – 400g
  • White cabbage – 515g
  • Napa cabbage – 360g

Sprouts:

  • Lentil sprouts – 56g
  • Pea sprouts – 80g 
  • Chickpea sprouts – 90g 
  • Sunflower sprouts – 150g 
  • Radish sprouts – 165g
  • Alfalfa sprouts – 190g 
  • Mung bean sprouts – 198g

Fatty iron blocks:

  • Sesame seeds – 9g
  • Pumpkin seeds – 16g
  • Chia seeds – 23g
  • Flax seeds – 27 g
  • Cashews – 27g
  • Pine nuts – 33g
  • Hazelnuts – 38g
  • Peanuts – 39g
  • Pistachios – 46g
  • Almonds – 49g
  • Macadamia nuts – 49g
  • Olives (black) – 55g

Additional sources of iron:

  • Chlorella: 1.3 g (1/3 of a teaspoon level)

Cooked foods:

  • Cooked lentils 49 g
  • Cooked white beans 53 g
  • Cooked amaranth 59 g
  • Cooked kidney beans 77 g
  • Cooked oats (rolled) 137 g
  • Cooked chickpeas 150 g
  • Cooked quinoa 154 g
  • Cooked black beans 180 g
  • Cooked turnip greens 205 g
  • Cooked barley (hulled) 217 g
  • Cooked kale 360 g
  • Cooked potatoes with skin 395 g
  • Cooked sweet potatoes 400 g
  • Cooked brown rice 428 g
  • Cooked plantain 500+ g
  • Cooked buckwheat groats 600+ g

Calcium 

Greens

These building blocks are designed to give you 10% of daily calcium – 100 mg (use 3 of any of these blocks from any food group for breakfast, 3 for lunch and 4 for dinner)

  • Kale – 60g
  • Dandelion greens – 67g
  • Turnip greens – 73g
  • Arugula – 80g
  • Watercress – 83g
  • Collard – 90g
  • Endive – 100g
  • Mustard greens – 110g
  • Bok choy – 120g
  • Lamb’s lettuce – 244g
  • Green leaf lettuce – 278g
  • Romaine lettuce – 303g
  • Iceberg lettuce – 555g

Fruit

  • Goji berries (dried) – 53g
  • Dried figs – 62g
  • Orange – 250g
  • Fresh figs – 285g
  • Grapes – 270g
  • Kiwi – 300g
  • Papaya – 500g
  • Pineapple – 750g
  • Mango – 850g
  • Blueberries – 833g 
  • Cantaloupe – 1100g
  • Pear – 1100g
  • Apple – 1600g
  • Honeydew – 1700g

Veggies

  • Bok choi – 95g
  • Napa cabbage – 130g
  • Broccoli – 220g
  • Celery – 250g
  • Green cabbage – 250g
  • White cabbage – 250g
  • Brussels sprouts – 300g
  • Cauliflower – 460g

Legumes 

  • Sprouted mung beans – 167g 
  • Sprouted chickpeas – 200g
  • Sprouted green peas – 200g 
  • Sprouted fava beans – 286g 
  • Sprouted lentils – 333g 

Seeds/Nuts

  • Sesame seeds – 10g (1 heaping tablespoon)
  • Chia seeds – 15g (1.5 heaping spoons)
  • Sunflower seeds – 48g
  • Flax seeds – 50 g
  • Pumpkin seeds – 56g
  • Raw pistachios – 95g


Other great sources of calcium:

  • Raw carob powder – 30g

Cooked foods

  • Cooked turnip greens 51 g
  • Cooked amaranth 60 g
  • Cooked beet greens 61 g
  • Cooked kale 76 g
  • Cooked Swiss chard 98 g
  • Cooked white beans 152 g
  • Cooked chickpeas 202 g
  • Cooked kidney beans 215 g
  • Cooked quinoa 227 g
  • Cooked teff 227 g
  • Cooked lentils 333 g
  • Cooked oats (rolled) 333 g
  • Cooked millet (proso, pearl, or finger) 333 g
  • Cooked barley (hulled) 364 g
  • Cooked buckwheat groats 435 g
  • Cooked sweet potatoes 588 g
  • Cooked white potatoes 1000g 🤪🙈

Zinc

These building blocks are designed to give you 10% of daily zinc – 0.8 mg (use 3 of any of these blocks from any food group for breakfast, 3 for lunch and 4 for dinner)

Greens

  • Dandelion greens – 195g
  • Nettles – 85g
  • Bok choy – 222g
  • Arugula – 160g
  • Collard greens – 348g
  • Mustard greens – 364g
  • Kale – 400g
  • Turnip greens – 421g
  • Watercress – 727g

Fruits (Raw)

  • California avocado 165g
  • Wild blueberries 175g
  • Guava 290g
  • Blackberries 280g
  • Pomegranate 320g
  • Raspberries 340g
  • Passionfruit 350g
  • Durian 385g
  • Apricot 530g
  • Cantaloupe 570g

Dried Fruits

  • Dried apricots 40g
  • Dried figs 50g
  • Raisins 60g
  • Dried dates 70g
  • Dried prunes 75g
  • Dried blackberries 80g
  • Dried blueberries 90g
  • Dried mulberries 90g
  • Dried cherries 100g
  • Dried cranberries 110g

Raw Vegetables

  • Green peas 90g
  • Spinach 140g
  • Asparagus 150g
  • Beet greens 210g
  • Broccoli 330g
  • Kale 340g
  • Collard greens 420g
  • Swiss chard 480g
  • Brussels sprouts 490g
  • Mustard greens 500g

Sprouts

  • Lentil sprouts 75g
  • Mung bean sprouts 90g
  • Alfalfa sprouts 110g
  • Broccoli sprouts 115g
  • Fenugreek sprouts 120g
  • Radish sprouts 130g
  • Sunflower sprouts 140g
  • Clover sprouts 150g
  • Pea shoots 155g
  • Chickpea sprouts 165g

Nuts

  • Cashews 15g
  • Almonds 30g
  • Brazil nuts 30g
  • Hazelnuts 35g
  • Macadamia nuts 40g
  • Pecans 45g
  • Walnuts 50g
  • Pine nuts 55g
  • Chestnuts 60g

Seeds

  • Pumpkin seeds 12g
  • Hemp seeds 12g
  • Sesame seeds 15g
  • Sunflower seeds 17g
  • Chia seeds 28g
  • Flax seeds 28g
  • Poppy seeds 30g
  • Cumin seeds 30g
  • Caraway seeds 30g
  • Fennel seeds 35g

Cooked Foods (Grains, Legumes & Tubers)

Lentils (cooked) 75g
Chickpeas (cooked) 80g
Black beans (cooked) 90g
Oatmeal (cooked) 90g
Navy beans (cooked) 100g
Brown rice (cooked) 140g
Quinoa (cooked) 145g
Taro root (cooked) 150g
Baked potato with skin 150g
Sweet potato (baked) 275g


More blocks are coming soon…