Let’s reflect on our journey so far
If you gained weight – give yourself tons of kindness, and look at it with curiosity. Is it water weight? Body fat? Use body measurements an calipers to try to access it. And most importantly, did you feel your food where more caloric, or just more foods? Or have you been extra emotional or stressed?
Give yourself a huge hug and let’s brainstorm how we can adjust your meals and reduce your stress. Use this weight gain as an opportunity to learn and break free from weight-gaining habits for good!
If your weight stayed the same – it’s a fantastic result! Now you can start gently replacing most caloric foods with less caloric until you see a slow weight decrease, about 100 g per day or 700g (just over a pound) a week.
If you are releasing about 100 g per day, 700 g per week, woohoo, way to go, just make sure you feel nice and full and energetic. Let me know if you get out of balance, let’s work on it!
If you are releasing more than a kilo (two pounds) a week, I warmly recommend to slow down, please be kind to your body and mind. Remember about a rubber band that can snap back if we overstretch it. With weight release, in most cases, the slower you go, the further you get.
Meal examples with 30% daily iron and 30% daily calcium
You can use these meal examples as building blocks or inspiration to create your own meals.
Fruity breakfasts and lunches
Fruits and greens 1 – Mulberry Treat
- 150 g lettuce
- 2 large oranges
- 3 dried figs
- 32 g dried mulberries
- Add any fruit you like to meet your calorie needs for the meal
Fruits and greens 2 – Spicy Pineapple
- 400g pineapple
- 600g pear
- 40 g goji berries
- 30 g kale or collard greens
- 30 g arugula
- 0.5 tsp cumin
Fruits and greens 3 – Creamy Orange – about 800 kcal
- 400 g oranges
- 500 g bananas
- 40 g raisins
- 150 g lettuce
- 60 g arugula
- 100 g pea shoots
Cooked vegan breakfast 800 kcal
- 3 cups cooked oatmeal
- 0.5 cups chickpeas
- 1 tbsp sesame seeds
- 0.3 cups cooked kale