Tell Us a Little about Easy Veggie Meal Plans

Hi Kathie,

The great thing about the way my meal plan's set up is that you can eat any of the 3 main meals- breakfast, lunch, and dinner, at any meal, they are interchangeable. Each meal is portioned out for you for that sitting. You can make a dish and make 3 times the amount and save it for other meals and take it with you to work. Here's the key. Preparation- preparing ahead of time works especially when you are in a rush. Put your meal or meals in a to go container and off you go. This is what I've done for many years when I left the house at 6 am and didn't come back until 8 pm. I packed all my 3 main meals and snacks. Yes you can eat the same meals. There are a lot of recipes in my book so enjoy the new recipes and find several you really enjoy and makes those more often.

Hey Christy,

Excellent! There is a ton of recipes throughout the 90 days. So you might find some more faves!

I'm glad you're doing Craig's workouts, they are great. Once you order the EVMP, start with the 1,500 calories for a week and see how you do with the structured diet and balanced meals. Most likely you will need to reduce your calories to 1200 calories. Your body requires less calories given your size. With the balance of macro nutrients in the EVMP, you may feel you can handle the lower cal diet. On your weight training days, you can add another small meal after your workouts to help fuel your body and muscles. This may help you with your energy on your workout days.

Soy is rarely used in the entire 90 day program. And most of the time there is a substitute option. Not a worry at all. You'll have plenty of options.

Let me know how it goes!

hello i’m back and still alive!

still stick to the program fall 1-2 days but got back on the track

more energy but not yet like the energy rabbit from energizer battery

loll

good day

sylvain

vaudreuil-dorion

Hi Ellie!

You have real dedication to your body, that's awesome! I changed the diet after I created the 7 day plan.

I pretty much eliminated the eggs and dairy or I put in alternatives.

The 90 day will give you tons of recipes, over 250 to choose from all portioned out for you.

The detox will help you shed extra fat pretty quickly. They compliment each other well. If you want quick fat shedding then just do the veggie detox.

You are going to kick butt!

Kardena

Hi Eileen,

You can most certainly exchange out different meals (lunch, breakfast, dinner). The main meals are similar in calories, carbs, fats, protein so you can substitute meals.

I know it's difficult to prepare for lunch, so you can take left overs from the night before for lunch the next day. Just make sure you take the correct portion for you. I know I have a ton of recipes in the meal plan. And you may not be able to make every meal. That's o.k. You at least know your options and have plenty of choices for meals!

I'm glad you're enjoying the recipes.

Power is in the action and you are doing it. Congrats to you and your husband.

Kardena

Hello Wind,

You can repeat the 90 day plan especially if you want to master the recipes and portion sizes. The more you do something the more it becomes a habit and the easier it is for it to be the new you.

Hi Sharon,

Each meal is different. I use different fat sources for different meals. You can always substitute avocado for another fat I have in the meal plan. It shows you the aprox. fat portions also so this will help you determine how much to have.

Soy- I have option for soy. or just substitute out a meal.

I have over 250 recipes in the plan so you will have plenty of choices.

About the food plan. If you scroll down towards the bottom of the page, you will see the basic option you are looking for.

Wishing you wellness,

Kardena

Hi Maxine,

I hope you are still enjoying the meal plans!

Hi Cathy,

Thank you for your question. I am now getting back to everyone. The easy veggie meal plan is low in refined and processed carbs. I do add more fruits and veggies to the diet to add additional high nutrient calories from carbs, but the carbs are not as low as 20 grams a day. Carbs aren't necessarily bad, I'm sure you would agree, it's the type of carbs a person is eating that's important. If you ate a ton of veggies which is mainly carbs, I would say go for it! I can't speak to the veggie plan you did before but I do know that depending on the fiber content of the diet, you can feel bloated. To help with bloating I recommend taking digestive enzymes, they work great! They will help with digestion and reduce bloating. I take them all the time to maximize absorption and digestion. I do not have bloating, just great for extra assistance. There may be certain grains or legumes that don't work for you. You may want to experiment to see. There are a lot of benefits to eating vegetarian so trying it again with some support and finding the right balance for you may be the ticket! You can start the plan and email me if we need to make some modifications for you. Please let me know how I can help. Kardena

Hi Jennifer,

Follow the easy veggie meal plan to give you structure to lose that extra 40-50 lbs. You'll do great! Remember with sweet treats you only want to eat a little portion to satisfy you and not to eat them everyday. as you mentioned, 1 oz of dark chocolate and strawberries is a low sugar treat. I like to take a date like medjool dates and dip it in almond butter for a delicious combination. I love mango pudding made with mango, fresh coconut or coconut butter, agave nectar, and a couple cashews tossed in. You can make a cool iced treat for these summer months with berries, mint, agave, lemon and ice and blend in the blender. I hope this gives you some ideas! Wishing You Wellness, Kardena

Hi Maxine!

Thank you for the feedback. You are an example of plan in action= results. I really appreciate the positive feedback and I love hearing that people are getting great results. It makes my day! My goal is to help people be the best they can, have a great quality of life and enjoy it. So thanks for taking the time to write me! Keep up the great work! Kardena BTW- there is quite a bit of fiber in the food plan so it naturally fills you up making you feel full with out feeling heavy. That's probably why you can't eat all the food all the time. It's a good thing:)

Hi John,

This is a good question. Preparation and knowledge are key so I'm glad you purchased the book. Listen to the c.d. on getting started, this will help get you going. Here's my suggestion, 1. Buy a lunch box and cooler pack for traveling. A lunch box/cooler large enough to fit a days worth of food in it, this is what I did while going to school full time and working full time. 2. Prepare ahead of time, like on Sunday. Make 3-4 dishes that you can bake, steam, chop, boil, etc. and get it all done in 1-2 hours. Like a food factory in your kitchen. Then you have food for 3-4 days. Put all your meals for the day in containers in the morning and off you go. Invest in your health on Sunday and reap the rewards during your hectic week. Use the food plan for recipe ideas and the right portions, very important. I did put a lot of variety in the meals, but you can make several recipes and make larger portions of the recipes so it makes 2-3 meals per dish. If you do this, you won't be able to stay exactly with the meal options i suggest on everyday but that's o.k. Just repeat meals since you made larger portions of them. Leftovers are cool! Saves time, money and your waistline. If you must eat out, look for indian food, mexican food, or somewhere that has good quality food/salads that is relatively fast.

Bringing your own food helps so you don't get desperate and eat anything in sight. Prepare, prepare, prepare... Kardena

Hi Mandana,

I need more info. My question is about your lowered immune system and inflammatory condition. Yes omega 3's help but what's causing the inflammation? Excess inflammatory causing foods, foods compromising your immune system? refined carbs, dairy, processed sugar, processed breads, cereals, coffee, diet drinks, etc... these first need to be eliminated then there will be less need to take higher doses to try an counter act the inflammation and immune system issue. Many foods are anti inflammatory, turmeric, ginger, cayenne, aloe vera, cucumbers, leafy greens.. Now to your question.. sources of omega 3's are plentiful in the plant world. Hemp seeds or hemp oil are amazing, flax seeds are full of Omegas 3's, walnuts, pumpkin seeds, and believe it or not beans such as kidney beans, navy beans. Add variety to your diet and rotate these foods into your daily routine and you will be set... Have a passionate day, Kardena

Hello Cathrine,

I will answer each question numerically here.

1. yes you can pick each meal as they are all comparable in their ratio of protein carbs and fat.

2. you could pick one day and eat the same thing but I would recommend a little more variety than that. I typically make a dish a can eat for 3-4 meals.

3. The meals throughout the meal plan are all healthy and I sprinkle super healthy meals throughout the entire plan. So get a variety of fresh fruits, veggies, and nuts and legumes throughout the entire day. you could eat one daily plan if there is a wide variety of sources of proteins, fats, and carbs in the meals.

4. no you won't lose muscle. I had a friend measure her body fat before and after a 4 day cleanse and she lost no muscle. I would still workout, your body will sometimes have even more energy on this day. You will get protein from the vegetables and your body recycles 75% of the amino acids in your body anyway so you will keep your muscle. Exercise will help you detoxify on the day you are consuming fruits and veggies, this is a great thing!

5. Your body frame is unique so, first write down what you are eating and calculate your calories per day. can do this on nutritiondata.com. Then see if you are already above or below 1,600 calories. 1,600 calories may be lower than what you are eating now. We'll have to see. If so then 1,600 would be a baby step towards getting to your calorie target. If it is more than you are consuming now than you will need to reduce the portion size on the meal plan by 20% to about 1,200 calories. If you work out than this will be sufficient to lose weight.

6. I will double check my ability to send the updated plans to you but we should be able to!

Wishing you Wellness,

Kardena

Hi Howard,

You could use xylitol or agave nectar as an alternative.

Hi Ramana, Spelt pasta is a great high protein, nutrient rich alternative to white flour pasta but if you don't have it available you do not even need to have the pasta. It is just a different form to eat grains. Do you have spelt grain or other high powered grain options like kamut, quinoa, amaranth? These are other options that make a nutritious grain option for any meal. Ask around because they are becoming more popular. Kardena

Hello Andrea,
In regards to”brown bread” and healthy alternatives. Brown bread is basically white flour enriched with brown color to make it look like wheat bread. Some alternatives are sprouted grain bread like Food for Life and Essene Bread. These breads are not made from flour instead they are made from the whole grain and roughly ground. More fiber and nutrients.
Sugar is so addictive, like a drug- huh? Go throw away your ice ream right now! That's a way to break habits. ok on to more advice...People crave sugar for energy typically, so eating healthier such as on the veggie meal plan will help eliminate these cravings. Also adding healthy fats to your diet supports long lasting energy and you won't have big fluctuations in blood sugar and crash. When you crash you typically crave more sugar for energy- it's a vicious cycle. Put in place of cookies, cakes and ice cream- fruit, dates, honey, stevia and almond milk. Foods that will satisfy the craving but not have such a powerful addictive quality. Wishing you Wellness, Kardena

Hi Lori,
Thanks for your feedback, I really appreciate it. You asked about fats in a weight loss diet. Your body does need good fats which include raw coconut oil because it helps run many functions in your body. Staying within a calorie range that your body can burn as energy or utilize is what will help you lose weight, on the plan I put in small amounts of coconut oil which is within the 1,600 calories/ day. You could calculate the calories in the raw meals you are looking at to figure out the correct portion/calories. You don't want an excess of fats which your body can't burn off- true. Also, in your vegetable saute's a way to keep the fats in check is to saute with water or broth and a teaspoon of oil. Have a healthy day, Kardena

Hello Kim,
There are wheat bread alternatives on the market. I personally like Food for Life because they sprout the grains before baking them which helps .... They have a wheat free/gluten free product line which is awesome that's made with brown rice. I'm sure there are other brands out there, you may need to ask a grocer. You may be able to tolerate products made from kamut, spelt, barley, buckwheat. Have a healthy day, Kardena

Hello Alexandra, looks like you have already purchased the book, excellent... The answer is yes. you would add a slight bit more protein, carbs and fat to your diet. As you can see it gives you a wonderful structure for meals and snacks. The plan is to help people lose excess fat and then maintain a healthy body . I may want to start with the regular meal plan and add more calories if need be. Only increase by 3ish grams of protein, carbs and fat per meal for at least a week before increasing your calories again to find your bodies correct calorie intake. Have a passionate day, Kardena

Hello Ruby,

Excellent, this will also give your children a healthy foundation, that's important.

Wishing you a happy & healthy family,

Kardena

Hi Maxine,
i would recommend eating soaked seeds and nuts made into meals, they are easy to digest. Eat cultured foods like sauerkraut, kimchi, almond yogurt you can make yourself with soaked almonds and probiotics. Tempeh would be a great option since it's cultured.

Hi Shawn,
I'm not sure where you live in the country. Start with local farms and buy what's in season. Secondly, a store where you can buy larger bulk items like Costco or Trader Joe's where you pay sometimes $1 less and get more per bag. Berries aren't a must all year round so rotate your fruits and veggies. Look for what produce is the lowest price for the season. Kardena

Hi Reiynne,
I made the food plan for vegetarians as well as vegans. There are over 250 recipes in this plan so you can swap out meals. There are a couple recipes that included eggs but I added in vegan options. And there are only a couple that include cottage cheese so you can change to another snack.
Enjoy!
Kardena

Good day Marli!
Hope your staying warm over there. I traveled through Australia for 7 months in 1997. A wonderful place! Seitan is the name for wheat gluten which has a good amount of protein and has a chewy texture great for stews or any recipe asking for meat. You should be able to find it in a health food store.
Cheers, Kardena