FREE E-Guide: 10 Things Every Vegan Needs to Know About Nutrition

Taylor Wolfram

Vegan Registered Dietitian Nutritionist

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Just here to share my new fave way of making garli

Just here to share my new fave way of making garlic bread 😍

Bake sliced bread brushed with olive oil til desired crispiness then smash roasted garlic on it and sprinkle with salt 🤤

How much garlic? The limit does not exist ♾️

Now tell me what you’d wanna eat this deliciousness with! I had it with yummy pasta with garden tomatoes and a green salad with chickpeas! 😋

I've heard from many folks about the myriad barrie

I've heard from many folks about the myriad barriers they have to meal prepping. While the list was long, I noticed a few common themes!

I won't pretend to know your unique circumstances (that is something I dig into with my 1:1 nutrition counseling clients - social media is not the place!) but I will offer you some opportunities for curiosity!

As I've said before, you don't have to meal prep. However, if you are interested and feel resistant, consider these questions!

ID: A graphic titled "meal prep problem solving" with a list of challenges down the left side and a list of curiosities down the right side. Line 1: intimidated by cooking / what do you already know how to make? Line 2: Not sure what will taste good / what leftovers do you look forward to eating? Line 3: Not much time or energy / what is quick and simple? Line 4: don't like eating the same thing repeatedly / how can you use core ingredients in different ways?

🤔Need some meal prep ideas? Some of you told m

🤔Need some meal prep ideas?

Some of you told me you're not sure what kind of protein foods to prep, so here is some inspo!

If you like mix and match type of meal prep, it can be helpful to think of the following types of foods to prepare:
➕Protein foods
➕Grains/starches
➕Fruits/veggies
➕Fats/flavors/sauces

These ideas certainly are not comprehensive. I just kept them pretty simple and aligned with what I like to eat. If you were to create a list of yummy protein foods you like, what would be on it?

✨Want some guidance on how to plan and build vegan meals that are both nourishing and satisfying? Join me in my Anti-Diet Vegan Nutrition Online Course! taylorwolfram.com/course (link also in bio)

ID: 6 slides with wavy, colorful background of light orange, darker orange, tan and sage green.
Slide 1: VEGAN PROTEIN STAPLES for meal prep
Slide 2:
BEANS
Roasted chickpeas
Cumin lime black beans
Refried beans
Crispy butter beans
Barbecue baked beans
Bean soup/chili
Slide 3:
LENTILS
Plain boiled lentils
Curried lentils
Lentil soup/chili
Lentil bolognese
Lentil Sloppy Joe's
Lentil taco meat
Slide 4:
TOFU
Simple baked tofu
Nooch tofu
Buffalo tofu
Barbecue tofu
Blackened tofu
Tofu scramble
Slide 5:
TEMPEH
Crumbled nooch tempeh
Buffalo tempeh
Barbecue tempeh
Dijon tempeh
Tahini tempeh
Teriyaki tempeh
Slide 6:
VEGAN MEATS
Crumbles
Sausages
Roasts
Meatballs
Chorizo
Seitan

We've been chatting about meal prep over on storie

We've been chatting about meal prep over on stories and I received a tonnnnnnnnnnn of responses about it! So we're going to spend a little more time on the grid digging into meal prep 👩‍🍳

If you are not interested in meal prep, totally fine! You don't have to meal prep.

For those who are interested, here are some of the ways it can be helpful!

✔️Saves time by consolidating tasks
✔️Less stress about daily food labor
✔️Helps prevent feelings of food scarcity
✔️Supports consistent food intake
✔️Saves money by decreasing takeout/delivery
✔️Builds confidence in the kitchen

What is your why for meal prep?

When you think "meal prep" does something specific

When you think "meal prep" does something specific come to mind? 🤔

The truth is meal prep just means preparing food ahead of time. There are no rules about what that needs to look like!

You don't have to:
〰️Prep a week's worth of food at once
〰️Use fancy matching containers
〰️Measure your food
〰️Adhere to a specific diet
〰️Make complicated recipes
〰️Spend half of your weekend in the kitchen

Here are a few snapshots of what meal prep may look like!

Photo 1: A pot of pasta (rigatoni) with tomatoes and greens next to a tray of triangular pieces of nooch tofu
Photo 2: A glass container of lentil soup next to a slice of avocado toast topped with nooch and red pepper flakes
Photo 3: A few glass containers of cooked kale and cubed baked tofu over rice topped with a plentiful amount of curried peanut sauce (recipe from @IsaChandra)

If you have a perfectionist or diet mentality view of meal prep, how can you challenge that? If you want to incorporate meal prepping into your life, what's one step you can take toward making that more realistic?

Raise your hand if you don’t want to be the lady

Raise your hand if you don’t want to be the lady at the grocery store lusting after someone else’s donut 💔

It’s never too late to work on your relationship with food!

#foodfreedom #ditchdietculture #intuitiveeatingofficial #eatthedonut

ID: A tweet from Taylor that says “I just checked out at the grocery store and both the cashier and the woman behind me commented on the donut I got. They wished they could have a donut too. I said there’s more in the bakery! Oh no no, they said. Life is short. Fuck diet culture. Get the donut.”

When it comes to meal planning, I think it's best

When it comes to meal planning, I think it's best if it's super personalized (aka not following some sort of diet program 🙃).

Note: If you are in eating disorder recovery and are on a meal plan, be sure to work on that with your recovery team!

Here are some questions to consider when you're planning what to eat:
🤔What sounds good?
🤔What feels good?
🤔What do I have time and skills to prepare?
🤔What can I access and afford?

These questions will help move you in a direction that feels doable and aligns with your lifestyle and preferences.

And remember, while every meal won’t be *the tastiest most unforgettable amazing thing ever*, eating food you enjoy is important!

✨Tell me, what do you consider when you sit down to write out your grocery list?

⚠️Does meal planning feel challenging? Head to taylorwolfram.com/meals for a list of 25 quick and easy vegan meal and snacks ideas! 🔗 Snag the link in bio.

ID: A tan and orange graphic that says "4 meal planning considerations: What sounds good? What feels good? What do I have time to prepare? What can I access and afford?"

Raise your hand if you're afraid of letting go of

Raise your hand if you're afraid of letting go of food rules or the need to control or "watch" what you eat! 👀✋🏼

If so, you are NOT alone! And it's OK to admit that you do have some fears around food.

In fact, a lot of people do. It's pretty inevitable when we grow up seeing people diet and are also constantly inundated with fear-mongering messages about food, conflicting health headlines, never-ending diets and it's-not-a-diet-it's-a-lifestyle programs, wellness influencers and so on.

💖I'm here to tell you that as far away as it may feel, a calmer relationship with food is possible!

This is exactly what my associate and I help our clients with 💗 And no, this isn't just about eating disorders! ⚠️ You can have a disordered relationship with food and not have an eating disorder. In fact, most of the people I work with don't have a clinical eating disorder. And you still deserve support!

If you're not ready to work with us 1:1, I recommend reading the 4th edition of the book Intuitive Eating so you can see what a path to food freedom could look like!

👉🏻Question for you: What's your sticking point with releasing diet mentality and food rules?

ID: 4 tweets from Taylor:
1: It might feel impossible, but you can strike an easeful "balance" with eating. This isn't achieved with more food rules, but with less.
2: It can feel scary to let go of rigidity with food. Diet & wellness culture tell us we need to tightly control our food or else *bad things* will happen. In actuality, tight control drives a disordered relationship with food and can cause a cascade of adverse health effects.
3: Recovering from this way of relating with food can take quite a bit of time. Especially if you've spent years (or decades, like many of us) being rigid with or afraid of food. It's work, and it's worth it!
4: This is what intuitive eating is all about - ditching diet mentality, challenging your inner food police, tuning in with and respecting your body and using gentle nutrition to eat in a way that works with your body, lifestyle, preferences, resources, abilities, etc.

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