I read Dr. Greger’s book, How not to die, this week and it was great!  I checked out his miso soup recipe and will start incorporating his daily dozen into my plant based meal plan for the week.  Check out my tips from what I ate on the eat to live diet week 9.  Repin and grab a free nutritarian grocery shopping list! #drgreger #wholefoodplantbased #wfpb #chinastudy #wholefoodsplantbased #nutritarian #eattolive #healthyvegan #healthyweightloss

Well, this was an overall better week that Week 8. Although we did go out to eat a few times on the weekend, I was able to make better choices for the most part. As a result, I was able to lose another pound this week!

Just like in the beginning, I still haven’t struggled with needing to snack in between meals most of the time. I just don’t get hungry or even think about food until it’s meal time.

Batch cooking & preparing has really me helped to always have something in the fridge ready to eat at all times. Like salad items, fresh cut fruit, soup or chili, and cooked veggies.

I try to keep my freezer full of frozen fruit for smoothies and frozen veggie steam bags I can pop in the microwave. That plus cans of beans and microwavable quinoa or brown rice means there is always an option for a quick meal if I’m in a bind!

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I tried some Miso Soup this week that I read about in Dr. Greger’s, “How Not To Die.” Really good book BTW! Even though Miso has high sodium (around 800 mg per tablespoon) it also have many more health benefits because it is fermented tofu. You want to add the tablespoon of your soup at the last part of cooking so you don’t kill off the good bacteria. I boiled 2 cups of water with spinach & mushrooms. I poured a small amount of the soup to a bowl and 1 tablespoon white miso and mashed it up until it was mixed well. Then added the rest of the soup. It was good, but I’ll have to be careful about not eating it too often because of the high sodium content.

Nutritarian Diet Food Journal Week 9

Day 57: 151.5 pounds to start

  • Breakfast – Fruit & greens smoothie, Avocado Toast on Ezekiel Bread, and coffee w/unsweetened almond milk
  • Lunch – Whole grain salad tortilla wrap – spinach, shredded carrots, seitan, peppers/onion mix, black bean spread, fat free balsamic vinaigrette; 2 chocolate cherry cookies
  • Dinner – Whole wheat Gnocchi (found at Aldi!) and marinara sauce with added chopped kale & fresh basil

I buy my Ezekiel bread from Kroger, but if you can’t find it near you it is available here on Amazon!

Day 58:

  • Breakfast – Chocolate cherry smoothie which was basically a fruit & greens smoothie with a tablespoon of added cocoa powder
  • Lunch – Thai Carrot Soup, Deena’s No-Fu Loaf (SO GOOD), and Instant Pot Turnip Greens
  • Dinner – Abuelo’s Mexican Restaurant – I had checked the menu ahead of time and decided on the spinach enchiladas with verde sauce. It said it had mushrooms and onions in it; it said nothing about cheese….let me tell you there was more cheese than spinach…grrrr. But having worked as a server in the restaurant industry, I’m never one to return food. I ate it and yes, it was delicious, but I was hoping for a healthy dinner out.

Day 59:

  • Breakfast – Pumpkin waffle – made with 3 cups Kodiak Cakes, can of pumpkin, pumpkin spice, and water. Kodiak Cakes aren’t vegan, but it’s the best whole grain pancake/waffle mix I’ve found on the market.
    Lunch – Deena’s No-Fu Loaf, sweet potato, Instant Pot Turnip Greens
    Dinner -Qdoba restaurant – Veggie burrito bowl w/black beans, brown rice, corn, lettuce, pico, onion, cilantro, verde sauce, avocado

Day 60:

Time to get back on the wagon! No time to dwell on past choices!

  • Breakfast – Avocado Toast on Ezekiel Bread w/ Everything Bagel Seasoning. This seasoning is delicious, however it does have 80 mg sodium. I need to figure out how to make my own without salt….
  • Lunch – Ate at Main Event (Bowling & Gaming place) – Black Bean Burger (took off the cheese), side salad instead of fries.
  • Dinner – 3 Bean Chili & Sweet Cornbread YUM

Day 61:

Day 62:

  • Breakfast – Avocado Toast on Ezekiel Bread w/ Everything Bagel & coffee w/unsweetened almond milk
  • Lunch – Huge salad at Kroger! They have such a good salad bar – comparable to a Jason’s Deli. Spinach, spring mix, kale, arugula, broccoli, black beans, balsamic, sunflower seeds, green onions, carrots
  • Dinner – Black Eyed Peas, Steamed Cabbage, Sweet Cornbread, Kiwi & Cantaloupe

Day 63:

  • Breakfast – Avocado Toast on Ezekiel Bread w/ Everything Bagel & coffee w/unsweetened almond milk, fresh raspberries & blackberries
  • Lunch – Lettuce Boatsno-oil hummus, broccoli, onion, balsamic glaze, spinach/mushroom miso soup (miso has pretty high sodium, but this fermented tofu also has many health benefits)
  • Dinner – Black Eyed Peas, Steamed Cabbage, Sweet Cornbread, strawberries & chocolate hummus (Boar’s Head brand – does have some added oil & some sugar. Need to make my own because my kids love this…)

My weight loss on the nutritarian diet this week:

  • Starting weight this week – 151.5 lbs
  • Ending weight this week – 150.5 lbs
  • Weight loss this week – 1 lbs
  • Total weight loss so far – 13.5 lbs

Continue following my journey – Weeks 11 & 12 – how did I do while on spring break vacation???

I really am amazed that I’m still losing weight pretty steadily and without too much effort or stress. On any other diet, it was always this constant internal struggle to make “good” choices and not cheat. It was like my brain wouldn’t shut up! Even if I wasn’t hungry, I felt compelled to eat junk. I would try to justify eating a certain number of calories so I could have french fries or chips…. Now I don’t even THINK about calories!

The food I’m eating just automatically quiets down those internal “voices” to cheat. I’m not having the pull to drive over to McDonald’s or Rosa’s after dropping off my kid’s at school – I just don’t think about it anymore. It’s weird not having to deal with those internal battles much anymore, but nice!