Tag: plant based

Nutrition

How to (healthy) Food Shop

Corie Muldoon

1. Set a budget

This can be a weekly or monthly budget. Sticking to it is key.

You can utilize a calculator during your visit to ensure you are within budget.

Anything left over from your budget can be used for the night you want to order in or go out to eat!

This concept also helps to keep expenses low, compared to freely spending money on food with no structure or awareness.

2. Prepare an “Eat to Live” shopping list

Working off of a list takes the guess work out of your shopping. This saves time and calories!

Set yourself up for success by cutting out the junk food, candy, cookies and anything else that isn’t considered clean before you even step in the store.

Remind yourself why you are deciding not to buy these items, so when you are tempted to get them in store, you’ll have better chances of turning toward more healthier options.

Once you get that habit going, you won’t be able to stop!

3. Head to the store during slow hours

This way you can avoid both street traffic and store traffic, saving you some time and energy.

If you’re tight on time or have the money to invest, there are plenty of home delivery services that will drop fresh groceries off right to your door step!

4. Eat before you go or bring a light snack

Please learn from my mistakes and fuel up & hydrate before your food shop run! If you go hungry or thirsty, you’ll be much more likely to make impulse purchases, or buy way more than you need.

5. Organize your fridge utilizing a system

Last week’s food: top shelf. New food: middle shelf. Fruits: back of fridge/bottom shelf.

This will save you time during the week when you are looking for something – you won’t have to search around for long.

Feel free, of course, to personalize the system to work best for you!

6. Meal prep

Whether you need to bake potatoes, cut your veggies, or prep your salads – doing it in the beginning of your food week (right after food shopping) will save you a ton of time! It’s essential.

Food shopping and meal prep usually happen within a day of each other, most likely the same day. I carve out three hours total for food shopping and meal prep.

Save this post and share it with a friend if you found these tips helpful!

What are some questions you may have about health and fitness?

How has your journey been going?

x Corie

Easy Recipes

Stuffed (vegan) Cheesy Sweet Potatoes

Corie Muldoon


This is a fun recipe you can make at home with a few simple ingredients, an oven, and blender!

Ingredients

sweet potatoes
green bean
corn
almond milk
seasonings
lime

Instructions

Step 1: Preheat your oven at 400 degrees. Get out a non-stick pan that will fit your potatoes.

Step 2: Grab a batch of potatoes and cut a few slices about half way through to cook more thoroughly.

Step 3: Once your oven is ready, bake your potatoes for 30 mins.

Step 4: Heat up a non-stick pan on medium heat. Toss your veggies in and cook them for a few minutes to heat them up a bit. Season to your liking.

Step 5: Take your potatoes out after testing softness with a fork. You should be able to easily poke into the potatoes; if you can’t, leave in for another 5 mins and test again- repeat until ready.

Step 6: When the potatoes have cooled some, cut small rectangles into each sweet potato and scoop the mash out into a blender, leaving the skin of the potato to fill. Try to keep the potato skin in tact for an aesthetically pleasing result!

Step 7: Blend up your mash potato with some almond milk and seasonings of your choice. Start light on the milk; the more almond milk you add, the less thick your vegan cheese will be.

Step 8: Fill your potato skins with your cooked veggies and top it all with your vegan cheese! Add seasoning, hot sauce (optional), and lime to your pleasing!

Step 9: Take a picture and send it to me plzzz! Enjoy (-:



Do you like recipes laid out this way? What can I do differently to make things easier for you?!


Eat great. Feel great. Be great.

x Corie

Getting Started, Nutrition

CC’s Plant-Based Meal Plan

Corie Muldoon

Breakfast

  • Fruit (pieces or smoothie)

Meal #1

rice and beans

  • Jasmine rice
  • Black beans
  • Bell pepper
  • Tomato
  • Cucumber
  • Salt and pepper
  • Spinach

Meal #2

roasted red pepper gumbo

  • Tomato basil soup
  • Jasmine rice
  • Kidney beans
  • Red bell pepper
  • Onion
  • Zucchini
  • Chili powder
  • Salt and pepper
  • Arugula

Meal #3

oatmeal, pancakes, muffins

  • Oats
  • Peanut butter (peanuts & salt only)
  • Bananas
  • Blueberries
  • Pure maple syrup
  • Peanuts or cashews
  • Almond or soy milk

Meal #4

pasta primavera

  • Pasta
  • Pasta sauce
  • Tofu or tempeh
  • Mushroom
  • Onion
  • Sweet corn
  • Salt and pepper
  • Garlic powder
  • Oregano
  • Spinach

Meal #5

tofu bowl

  • Jasmine rice
  • Tofu
  • Sweet potato
  • Green bell pepper
  • Tomato
  • Salt and pepper
  • Cilantro
  • Spinach

Meal #6 (salad)

  • Mixed greens
  • Baby carrots
  • Cucumber
  • Tomato
  • Pistachios

Add-ons

add these to your savory dishes to enhance flavor and nutritional value

  • Salsa
  • Hummus
  • Tahini
  • Guacamole (pico de gallo + fresh avocado)
  • Honey mustard (mix spicy brown mustard + pure maple syrup)
  • Liquid aminos (similar to soy sauce in flavor and texture)
  • Nutritional yeast (dairy-free cheesy seasoning)

It’s important to note here to check the ingredients on the packaging of any processed goods you purchase. I try to stick to making homemade add-ons to keep the dish as natural as possible.

Goal


If you haven’t noticed yet, this meal plan is 100% whole-food plant-based! It’s a super clean and simple diet that will for sure increase your energy levels and overall health if you stay consistent!

For more on a plant-based diet, read > here <

I created this little meal plan as a guide for my personal reference. To keep things fun, I simply swap different ingredients in & out and prep the dish differently depending on what I’m feeling for: fried, baked, raw, etc. I’m alwaysss on Pinterest pining new recipes to try!

Happy eating!
x Corie

Getting Started, Lifestyle, Nutrition

Whole-food plant-based diet

Corie Muldoon

A whole-food, plant-based diet is known to be the ticket to great health.

But what do we mean when we say, whole-food plant-based diet?

Let’s break it down:

Whole-Food

Foods that are not refined, they’re consumed as they’re found in nature.

Plant-Based

Majority of the foods consumed come from the plant kingdom.

Diet

What we eat. NOT the restriction of calories to lose weight.

Simply, a whole-food plant-based diet means the vast majority (90%+) of what you consume on a daily basis comes from whole plant foods.


Plant-Based Meals

A plant-based meal is geared toward combining fresh produce (fruits, veggies, leafy greens) with dried-nonperishables (nuts, seeds, grains, beans, herbs).

The goal is to make meal composition easy and flavorful.

The food that you have on hand should be high in nutrients and ideally be unadulterated, unprocessed and in its most natural whole-food state.

For some inspo, let’s create some meals together now…

Fresh Salad

fruitavocado
veggiebaby carrots
leafy greenfew handfuls of spinach
nutpistachios
seedsunflower seeds
grain
proteinchickpeas
herbthyme leaves
condimentshoney mustard
spicessalt and pepper

Rice and Beans Bowl

fruittomato
veggieasparagus
leafy greenpinch of arugula
nut
seed
grainjasmine rice
proteinblack beans
herbred pepper flakes, oregano
condimentsliquid aminos
spicesonion powder, garlic powder


Benefits

A whole-food plant-based diet has been shown to:

  1. Make weight loss easy and effortless (without feeling hungry)
  2. Drastically lower cholesterol
  3. Prevent AND reverse Type 2 Diabetes and dramatically improve Type 1 Diabetes
  4. Prevent AND reverse heart disease and high blood pressure
  5. Bring relief to digestive orders such as IBS, colitis and chronic constipation
  6. Slow the progression of and/or reverse autoimmune disorders such as MS and rheumatoid
  7. Clear skin issues such as acne, psoriasis, and eczema
  8. Fight against the development and progression of cancer
  9. Improve or eliminate asthma
  10. Improve immunity

…and much more.

So now that you have the basis of a healthy whole-food plant-based diet – get creative, try new recipes, and enjoy eating guilt free knowing it’s all good for you food 🙂

Let me know how you decide to eat your plants by snapping a pic and sharing your creations via email or social media🤍