Now that we’ve created a solid plan, gone over pantry essentials, did some heavy spring cleaning & started our healing process, it’s time to find the everyday groove with eating plant based. In a world that’s centered around fast food, quick fixes and meat based products everywhere you go, it can be really challenging to stay consistent.

Here are my top tips to find your flow:

  1. Create a weekly schedule based game plan. This can include when you’ll eat out and where, what type of food you’ll need for how many days you work out, how busy your work schedule will be, and realistically how much time you’ll have to spend grocery shopping and in your kitchen. For all the times there are gaps or no time for you to cook, brainstorm how you can fill those in. Is there a whole foods by your work? Is your gym close to a smoothie store? Can you make time to prep a few hours on the weekend and in the beginning of the week? Is there a plant based meal delivery service that can supplement? All of these questions can help you stay on track and avoid low blood sugar strikes after a long day.

  2. Research restaurants. There’s nothing more frustrating than going out with friends, wanting to just sit back and relax, taking a look at the menu and then having a moment of panic realizing there’s nothing for you to eat. If you have dinner plans this week, do yourself a favor and do some research. Look at the menus, scan to check out ingredients, and if there is nothing plant based, call ahead. 9 times out of 10 they will be happy accommodate you and will appreciate the heads up. Repeating this process will allow you to get to know restaurants in your area and will help you get a good list of places you can hit up regularly - worry free!

  3. Get organized. Organization is not one of my strongest traits which is why I feel like this is a key step. Go through your kitchen and take note (mental or physical) of everything you have. Between spices, dry goods, bowls, plates and equipment there’s a lot to take note of. If you know where everything is and can easily access goods in your kitchen, the more likely you’ll be motivated to meal prep or cook dinner after work.

  4. Community. Talk to your family, roommates, friends, co-workers or anyone about your lifestyle and the goals you are trying to reach. Most likely, you’ll find someone who is interested or on the same page. Theres plenty of online meetups too if you can’t seem to find anyone. I know that I personally wouldn’t have been able to make the switch to a plant based diet if Steve (my boyfriend & love of my life) wasn't on board. Having support, someone to schedule and cook with can make all the difference in finding your flow!

  5. Have fun with it! Yes, changing your whole life and eating habits can be challenging and stressful at times. Don’t forget though that you are plant-based or interested in plant-based living to IMPROVE your life. This can show up in so many different forms! Play music while you meal prep (click here for my meal prepping playlist!), have dinner parties to show the new food you’re making, check out new vegan restaurants, and become excited about food! After all, there is so much to be excited about!

This meal prep has got some yummy goodies. A super easy breakfast, lunch and dinner prep will give you some extra time to make the ridiculously delicious strawberry pop-tart muffins. Pop on the soup first and then make the muffins. Once the muffins are in the oven, prep your lunch and oats. Easy peasy!

Download this weeks shopping list here.

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  1. Blue Lagoon Overnight Oats.

    The superfood obsession continues with this one. Superfoods have helped me immensely in my path to healing. I’ve slowly overtime built up my collection and am so grateful to be able to use them in so many recipes.

    This recipe is packed full of antioxidants, can help prevent cancer, lower blood pressure, improve memory and brain function, can help fights UTI’s and can assist in recovering quicker from a tough workout by providing protection to your muscles. Yes! This can do ALL of that! Thanks to my friends over at KOS Naturals, you can get 10% off your order of superfoods with code chefbai at checkout!

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2. Strawberry Pop-Tart Muffins (and donuts!).

Taking it back to grade school with the inspiration for this recipe. I wanted to recreate one of my all-time favorite snacks, carbs, sweetness, fruit and easy AF! These are a little more complicated than just putting $1 in the vending machine but oh so worth it!

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3. Spring Roll Salads.

Man oh man do I love spring rolls. But to be honest, I am not a big fan of the patience it takes to roll them. Everything about the perfect spring roll + more is in this salad. The perfectly sweet and spicy peanut sauce, fresh fruit and veggies, super hearty rice noodles, its all there!

This salad is great because its perfect for layering into jars for meal prep, and such a nice fresh meal when the weather starts to warm up. You can mix and match your fruits and veggies depending on where you live and the availability because lets be real, EVERYTHING is good with peanut sauce.

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4. Tuscan Artichoke Basil Soup.

Soup is always a good idea! No matter the season, there is a soup that will surely satisfy your cravings and help heal your gut at the same time. This soup combines a lot of my favorite things, while giving me those Italian comforting vibes. Perfect for a meal prep, this will last you throughout the week and will get you all sorts of cozy after work.

This recipe works great in the crock pot or on the stove top - whatever you have time for, go for it!

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Did you make this weeks meal prep?

Tag your photos #chefbai

Leave your secret tips or questions in the comments below! I’ll do my best to answer every comment.


If you’re enjoying this program,
schedule a private health consultation with me to dive deeper into healing yourself with food!

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