Aside from “so where do you get your protein?”, we’re asked “so what do you eat?”, all the time—like ALL the time—which we actually don’t mind in the slightest. Because food and nutrition—particularly, spirited nutrition—is without question, our all-time favorite topic. So without further ado, here’s your inside look. Presenting, Healthy Eating IRL: an inside look at our plates. Here’s what we eat on a daily basis, what’s currently in our kitchen and the top 3 foods we can’t live without.
Healthy eating IRL
Despite our recipe collection (chocolate, chocolate and more chocolate), our diets are made up of more than just dessert. Like everything on the internet (and our site in particular), this article should be used as a source of inspiration, only. Not a breeding ground for comparison.
To spark your own kitchen creativity
4am: Stovetop oats + hemp seeds
I’m up really, really early (read: 4am) and the first thing I do after having a small glass of room temperature water is make breakfast. Currently it’s stovetop oats: a half-ish cup of a rolled oats plus a few scoops of oat bran, and 2 tablespoons of hemp seeds. I also add a lot of water. More water than usual. More water than I think anyone on the face of the earth adds to half a cup of oats, but I absolutely love it. The combination of complex carbs, protein and healthy fats keeps me nourished throughout the entire morning and the simple act of making breakfast has become extremely relaxing and ritualistic.
11am-ish: Green smoothie + chia seeds
Green smoothies have been my go-to lunch option since college. Currently in my Vitamix is:
1 head romaine lettuce
1 handful spinach
1 handful kale (usually frozen)
2 scoops plant-based protein powder (my favorite is Sun Warrior’s Chocolate Warrior Blend)
1 spoonful spirulina
1-2 cups water
1 probiotic capsule
ice as needed
1 tbsp chia seeds to top
1-2 brazil nuts for selenium
My smoothies are always eaten in a bowl with a spoon like soup unless I’m traveling or on the go (this forces me to slow down and chew my food). And again, the combination of complex carbs, protein and healthy fats gives me tons of energy throughout the day and keeps me full til dinner.
For dinner, which happens anywhere between 4-6pm depending on my schedule is the world’s biggest salad (no exaggeration). While the veggies rotate, it’s usually some combination of greens, bell peppers (red and yellow), fresh parsley, mushrooms, soup (if I have it on hand, I usually make a big batch once a week — carrots, parsnips and celery), split mung beans (always), lima beans (sometimes), homemade sauerkraut (store-bought when I'm lazy), avocado, lemon juice, apple cider vinegar, nutritional yeast, turmeric and kelp.
Right now I’m avoiding sugar (even the good kind as a self-experiment guided by my herbalist), so dessert is usually a heaping spoonful of homemade coconut butter and it’s absolutely divine.
Water, tea, veggie broth, lemon water and coconut water happen throughout the day between meals. I rarely (if ever) snack between meals but I’m constantly hydrating.
Can’t live without:
2. Hemp seeds
3. Split mung beans (more on this magic food coming soon)
*Disclaimer: this is what Erika generally eats on a daily basis.
7am-ish: Protein Pancake
I start everyday with a glass of warm lemon water. Once finished, I begin making breakfast, my absolute favorite meal of the day (well second, if you count dessert). Lately I’ve been hooked on single-ingredient protein pancakes.
To make, scoop a small amount of coconut oil (about 1/4 tsp), on a non-stick pan. Turn stove on medium. While that heats, combine 1/3 cup oat bran with water. Mix well and pour batter onto lightly oiled pan. Flip after a few minutes. While the pancake is cooking, I’ll throw together a quick superfood spread by mixing 1 scoop of plant-based protein powder (usually vanilla SunWarrior Warrior Blend), 1 scoop of wheat grass powder (I’m loving Amazing Grass), 1 tbsp chia seed, 1 tbsp flax seed, 1 tsp cacao powder, 1 tsp maca, 1 tsp lucuma, plus a pinch of cinnamon and water as needed to thicken.
Once my pancake is done, I like to stick it in the freezer for a few minutes to cool off. (I’m actually not a big fan of warm food.), I then throw it on a plate of spinach (because #greens), and top with the superfood spread. De-lish.
I love having a salad for lunch because it’s a great way for me to get my greens and veggies in. And because it’s summertime here in Boston, my grandparents’ garden is in full bloom. So my go-to salad as of late is loaded with garden veggies — cucumbers, peppers, tomatoes — all on top a bed of mixed greens. I also like to add 1/2 cup quinoa or mung beans and 1/2 an avocado. To top it off, I add nutritional yeast, apple cider vinegar, black pepper, turmeric and ginger.
After getting home from work I don’t like to spend a lot of time in the kitchen. On the weeks where I’ve been slacking on meal prep (which to be honest, have been frequent this summer), I usually chop up some kale, place on a baking sheet, and throw it in the oven. While that’s crisping, I chop up whatever veggies I have on hand and stir-fry them in a little bit of water. I also add 1/2 cup grains or beans depending on what’s in the fridge.
Again, I’m all for simplicity. If I’m craving something sweet after dinner, I usually split open a date and stick a piece of dark chocolate in the middle. So simple, yet so good.
Water, and I mean a lot of water. And unlike Jess who I think I’ve seen snack maybe once in her life?, and we lived together for 20+ years… I’m a snacker (like, a snack attacker). My go-to bites are fruit, mixed nuts, granola, and basically whatever’s in front of me. Also unlike Jess, who generally speaking eats the same thing everyday, my eats vary immensely. While it’s always plant-based and for the most part, “healthy”, sometimes there’s a smoothie, sometimes there’s a stir-fry, sometimes there’s veggie burgers. I like to switch it up. That being said I…
Can’t live without:
2. Sweet potatoes / Japanese yams
While our diets are somewhat similar, what we eat on the daily is actually very different from each other. And that’s OKAY. That’s the beauty in being human and owning our uniqueness. The perfect diet is completely individualistic because what works for me, might not work for you and vice versa. Part of Spirited Nutrition is figuring out what works best for our unique selves.
If you need support figuring out what foods work best for you, we’d love to support you further. Click here to find out how you can work with us directly.
And one more thing, what are the 3 things you can’t live without? Share with us in the comments below.
Happy (healthy) eating,
Erika & Jess
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**This post is part of our month long Back To Basics series. If you're just catching up:
1. Back to basics - An introduction
2. Food shopping made easy
3. Meal prep 101
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