14 Ways to Pack a Better Lunch

Tired of soggy salads?

Cracked tortillas?

Chewy pasta?

I’ve got just the lunch box hack for you! (Plus 5 other ways to improve your workweek lunch)

Pack soups and smoothies in a thermos. (For smoothies, put your thermos in the freezer the night before. That way it’ll be extra cold when you pour your smoothie in.)

Use shampoo bottles (cleaned really, really well, or buy new ones) to tote dressings and other sauces. (These work great because you can still squeeze and drizzle!)

Assemble your salad in a mason jar.

Here’s how to do it in 3 easy steps:

1. Start with your dressing (this way your salad won’t get soggy!)

2. Next, add your toppings (i.e. beans, veggies, grains, etc.)

3. Top off your salad in a jar with greens

Chill your salad until ready to eat, then dump the contents out on a plate.

A couple of tips…

Pack your ingredients well! You don’t want a ton of extra space because condensation will find its way in and could make your vegetables soggy.

You can also make your salads ahead of time so all you have to do during the workweek is grab and go.

If you don’t use a jar, you can also put a napkin or paper towel over your salad greens inside a container to catch the moisture.

You can also store the “insides” of your burrito or wrap in a mason jar and then let it plop out onto the tortilla when you’re ready to eat!

When reheating pasta add 1-2 tbsp of sauce or salsa (everyone keeps a jar of salsa at work, right?). You can also reheat covered with a damp paper towel to help lock in moisture.

No microwave? Get a lunch crockpot ($20) -- it’s like a lunchbox that plugs in!

Cook a big batch of quinoa and store it in a tupperware container in the fridge at home or work. Scoop some out every day as your side, or even serve your lunch over it (repurpose leftovers as a new “salad”). You can toss quinoa into soups, too! Unlike rice and other grains, you’ll find quinoa holds up all week. Plus it goes with everything!

Or cook a big batch of rice and freeze individual servings for grab and go. (Plus your rice will work as a cooler pack for your lunch--usually thawing by itself in time for lunch too!)

A bag of frozen veggies or fruits can also work as a cooler pack.

Store tortillas in the freezer. Pull out on demand, wrap in a damp paper towel and reheat for 10 seconds (5-10 more seconds if necessary). Steamed and fresh!

You can also keep a loaf of bread at work (in the freezer for max freshness!) to assemble there rather than toting and breaking up the components.

Of course the biggest hump of all is actually making your lunch :)

Dedicate time on Sunday to do lunch prep work (or double up dinner so you always have leftovers for lunch the next day -- a popular strategy with singles and couples using the family meal plans!)

You can also keep it super simple by simmering a big pot of soup you eat all week, or once a month making 30 burritos and freezing them, grabbing one each day. (Or store them at work if no one will complain -- that way you only have to remember one day a month!)

Speaking of remembering, set an alarm on your phone to buzz about the time you leave for work -- that way you’ll never forget your lunch.

If you found any of these tips helpful…

please leave a comment below.

Your comments and likes help me know I’m doing a good job :)

And if you decide to try any of these new tricks, leave a comment letting me know which ones!

Happy lunching!

P.S. To make a non-soggy PB&J, spread a thin layer of peanut butter on both slices of bread, then put the jelly on top. The pb protects the bread from getting soggy :)

P.P.S. According to TIME, you’ll save $2,500/yr if you pack a lunch. That’s a trip to Hawaii!

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Transitioning Struggles Podcast

A new podcast is up and ready for you!

In this episode Mandy (my copilot!) talks honestly as a newbie about the struggles we face during early transition to a plant-based diet.

Together we open up about the harsh feelings of deprivation, the physical pains of withdrawal, the five stages of grief you have to go through (plus the emotional side of changing your diet so drastically), and how to cope when others around you won’t go plant-based (even when you really want them to because you know it’s best for them!). If you ever thought going plant-based was HARD or lonesome, you’re NOT alone.

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Mandy also talks about emotional eating (“I've eaten to soothe, celebrate, entertain and sabotage” she says) and gives this one piece of advice that I just LOVED:

"I think it's so important we find a way to love ourselves the way we are while trying to make ourselves better."

YESSSS!

P.S. Do you love listening to the podcast? Show your support by leaving a review on iTunes.

P.P.S. Join the Meal Mentor newsletter (it's FREE!) Click here to signup!

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Exercise vs. Diet - What's More Important?

You've heard me say 100x that "abs are made in the kitchen," that you can't run off a bad diet, and that what goes in the mouth matters most when it comes to health and weight-loss...

...and now there's ample new research backing me up ;)

Check out these reports!

You Can't 'Outrun' Obesity: Study Says Exercise Doesn't Help Weight Loss

Take off that Fitbit. Exercise Alone Won't Make You Lose Weight

Workouts Do Not Work Off Ill Effects of Poor Diet (*you need a MedScape account to read this study but it is free to sign up)

The proof is in the plant-based pudding 'eh ;)

You don't need a personal trainer, CrossFit, or P90X DVDs, you just need good food.

(And not too much of it.)

Physical activity has a multitude of merits, but weight-loss is not one of them. (Plus it's 1,000x easier to create a calorie deficit on the input side rather than the output side.)

One of the reasons I don't encourage "working out" during weight-loss is because I've found members that do, often reward themselves for it, OR exercise stimulates their appetites which leads them to overeat, OR they overestimate how much they actually burned which sabotages their efforts.

Members who walk, do yoga, and other light movements don't seem to fall in these traps. (Plus here's another study revealing that yoga may benefit heart health as much as aerobics!)

There's been so many crazy myths about exercise and diet floating around for decades (such as the myth of slow metabolism and starvation mode) and I'm glad modern research is finally starting to poke some holes in them. (I'm also going to poke holes in ALL the myths during next week's online overeaters workshop and weight-loss summit for members!)

P.S. A new study also came out this week that says OBESITY IS CONTAGIOUS (here). This isn't entirely new information, the New York Times reported back in 2007 that "obesity is contagious".

Our social connections have an enormous influence on our health. You're more likely to be healthy if your friends are healthy, and more likely to be overweight if your friends are overweight.

This is one of the reasons why I love the member forums and chats so much -- I've built that social network of like-minded healthy peeps to support me, inspire me, and keep me accountable. I also don't think it's coincidence that we've seen a huge jump in success rate since we brought in a community aspect.

Jennifer's email this morning seems to agree:

"I wasn't planning to renew my subscription because I thought, I have a year's worth of recipes already, but I fell in love with all the members and their encouragement, food pictures, and discussions were so helpful. I think the online community has made the difference for me this year staying on the meal plans and achieving results."

Bottom line: Lifting your fork is more powerful than lifting a barbell. Make it a priority this week to eat well and find an accountability buddy :)

P.S. Join the Meal Mentor newsletter (it's FREE!) Click here to signup!

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Are You Up for a Challenge? {Yogivore is Here!}

By popular request...

3 WEEKS TO A YOGA BODY (AND YOGA MIND)

You know those people you see around town, the ones that are always smiling, carefree, in a positive mood? They seem to be immune from feeling stressed, frazzled, angry and anxious?

Always calm, at peace… genuinely happy and satisfied with life?

Complete with a healthy lean body and natural radiance?

Wouldn’t you love to be more like that?

It’s all yours with yogivore!

Yoga + Herbivore -- Balancing your world from the inside out! (and outside in!)

I was a skeptic. A total non-believer. But practicing yoga, even for one minute per day, has totally transformed my life -- making me the person I always wanted to be.

The person I knew I could be...

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That yoga body and yoga mind is inside you… waiting to be unwrapped!

Find your balance: Sign-up here and I’ll send you some amazing things to get you started on the path to YOGIVORE right away :)

(Because life is too short not to feel bliss immediately!)

Members check your email for Exclusive Member Only Surprises!

Sign-up (it’s totally FREE!) and you’ll immediately receive:

Your YOGIVORE Starter Pack

-The top 4 myths about yoga

-Insider look at your ultimate Nutrition Plan with 5 exclusive recipes!

-13 poses for even the most beginner of beginners

-VIP pass to 3 weeks of daily challenges, poses, motivation & inspirations

-Community support

Here’s what you can expect in just 3 weeks://

-A fun yoga practice that shapes your body (and your mind!)

-More confidence, clarity, and calmness.

-Reduction (or total elimination) of aches, pains, and physical discomforts.

-Less chaos More zen!

...and so much more!

I always knew there were physical benefits to yoga, but I had no idea what it would do for me on an emotional and mental level.

Yogivore will rejuvenate your body, mind, and spirit.

Ready to start your transformation?

Sign-up here.

Next, Get a friend on board! Don’t be a bad bestie and let ‘em miss out on this one-time-only Free series! The more yogivores the better the world will be ;)

Deadline for signing up is this Thursday, May 28th!

Community LOVE

I’ll be sharing challenges, motivating manifestos, RECIPES, and special videos via email (so make sure you’re signed up for the special newsletter above), Instagram (both accounts @mealmentor and @happyherbivore) and Twitter - @happyherbivore.

Use the hashtag #yogivore to reach out, find, and connect with other yogivores AND for a chance to win some really cool prizes like yoga mats, water bottles, hoodies and more.

I want to make this new journey for you as fun as possible!

P.S. Here’s why other yogivores have signed up today:

"I've wanted to try for years but am too intimidated to go to a class."-Jayme L

"Absolutely! A reintroduction for those like me who have to start over with a routine and make long term adgustments to my daily health and well being."- Eh L

"Yes please! I'm a beginner, I've tried many times but don't understand this high that everyone talks about. I've never experienced it."- Milia H

"I have been thinking of trying yoga but really have no idea where to start so this would be perfect."- Jill N

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Skinny Doesn't Mean Healthy Podcast

A new podcast is up and ready for you!

In this episode MJ (my copilot!) shares how being super skinny her entire life didn’t mean she was actually healthy! She also shares the very unconventional way she became vegetarian and how her birds-eye view of the healthcare industry (she supervises daily reports of diseases people have) reinforces her belief that healthcare is self care.

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MJ is also a mom, and she talks about raising her daughter vegetarian (but making it work with an omni in the house) and her thoughts on “kid foods.” (I love love LOVE her insight that kids “eat by example”).

We also talk about life as the ONLY vegetarian around and what to do and how to cope when loved ones get super defensive and think you’re nuts-o!

This podcast is a total 180 from all the others -- Amazing to see how we all really are on a different journey, but yet headed to the same destination! All roads lead to plants!

Get the current meal plan now.

P.S. Join the Meal Mentor newsletter (it's FREE!) Click here to signup!

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What Brands to Buy {Bread, Pasta & Tortillas}

Yesterday you learned that carbs don’t make you fat (just ‘cuz they're carbs)

and that not all “carbs” are created equal (AND that the body NEEDS carbs to run properly!)

That’s one thing that makes me batty – all these foods are lumped into a single “carb” category…

We must also get away from lumping all carbohydrate-rich foods together as “carbs.”

All plant foods have carbs, proteins AND fats. Even among the “carby” items, there's still a spectrum.

Wheat berries vs. whole-wheat pasta vs. all-purpose flour vs. an Oreo, for example.

BUT when it comes to pasta, breads, and tortillas…

There are good choices and not-as-good choices.

There are things to look out for (and avoid) especially if you’re trying to lose weight or feel awesome.

Selecting whole grain varieties such as brown rice pasta or 100% whole-wheat bread is the first step.

But be careful with “wheat” breads – make sure it’s 100% and not white bread with a tan ;)

Next, you want to make sure you're picking brands that don't contain oil and preferably, no added sugars.

Here's a list of Meal Mentor recommended crackers and breads:

Alvarado breads

Dave's Killer Bread (contains seeds)

Edward & Sons Crackers

Engine 2 Crackers (contains seeds)

Food for Life/Ezekiel products

La Tortilla Factory 100 Calorie Tortillas

Lundberg Brown Rice Cakes (some "flavors" are not vegan)

Manischewitz Whole-Wheat Matzos

Mary's Gone Crackers (may contain seeds or nuts)

Mission Corn Tortillas

Ryvita crackers (some "flavors" contain oil — check the box)

Sandwich Petals GF tortillas

Streit's Whole-Wheat Matzos

Yehuda Matzos (Whole-Wheat Bran Matzos)

Wasa Crackers

Your local bakery (or even the bakery at a supermarket) can be a treasure trove!

I found off-brand corn tortillas (just corn, water, salt, and lime!) and oil-free pitas (just whole-wheat flour and water!) in my local Kroger, too!

Of course, you also have the option of making any recipe wholly awesome and using the whole grain or a vegetable instead.

For example, serve it over a potato or a bed of rice instead of in a tortilla. Or use spaghetti squash as a stand in for pasta.

See the gluten-free note on your meal plan shopping list for whole grain conversions and ideas.

Bottom line: You can absolutely eat pasta, tortillas, and bread and still lose weight – and FEEL YOUR BEST. (The body runs on carbs!)

The “carbohydrates” aren't the problem, it's that the more processed they are, the easier they are to overeat, and excess calories leads to weight gain or lack of loss. AAAND processed carbs tend to keep fattening company that also triggers overeating.

Take out the guess work – make consistent good choices with the meal plans.

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