You will notice our meal plans include weights for some of our servings.
Ethos Health recommends weighing your veggie servings. This is because greens and beans are some of the most powerful nutrient powerhouses out there and we want to ensure you get an adequate daily serving. So we ask our members to weigh their voluminous like veggies because sometimes the servings are deceptive to the eye.
We advise that you purchase an inexpensive digital kitchen scale from any major retailer that can weigh in ounces and go up as high as five pounds. Digital scales are the most accurate. When purchasing a kitchen scale some helpful features to look for are a flat stainless steel profile that is easy to clean with an automatic shut off, a lit display, and accuracy within ½ an ounce.
Egg and Poultry Substitutes
Make your breakfast a little bit healthier with plant-based egg substitutes like roasted chickpeas or tofu with spices like turmeric, Tamari, paprika, and garlic powder.
Red Meat Replacements
Try shredding King Oyster mushrooms, eggplant, or jackfruit.
Make Your Milk Non-Dairy
Give oat, soy, or almond milk a try with your cereal.
Choose Healthy Bread
Try replacing white bread or bleached brown bread with whole grain sprouted bread. To step it up even more, use kale or collard leaves instead of tortillas for wraps.
Choose Healthy Snacks
Frozen red grapes
Freeze dried fruits and veggies
Dehydrated vegetable chips
Salsa with leafy green as chips
Roasted crunchy beans with spices
Crunchy raw veggies like bell pepper, asparagus, zucchini, and radishes
Raw veggies and hummus
Steamed edamame (you can find it unsalted and ready-to-go in the freezer section)
Popcorn dusted with nutritional yeast
Cook with whole non-processed bottled juices. Use vinegar to get more umami flavor. Experiment with fresh herbs and spices.
Eat More Greens
Cruciferous leafy greens include greens like arugula, bok choy, Chinese cabbage, collard greens, daikon radish greens, kale, kohlrabi greens, mustard greens, radish greens, swiss chard, turnip greens, and watercress.
Non-cruciferous greens include all kinds of lettuce, all kinds of spinach, dandelion greens, escarole, endive, amaranth, purslane, lovage, and lambs quarters.
Eat More Vegetables
Add some non-leafy vegetables to your plate like... like artichoke, asparagus, bamboo shoots, bean sprouts, bell pepper, bitter gourd, bitter melon, broccoli, broccoli flowers, Brussel sprouts, green cabbage, carrot, cauliflower, celery, chayote, chives, cucumber, daikon, eggplant, fennel, garlic, ginger, green bean, french bean, leek, okra, onion, radish, shallot, spring onion, green scallion, squash, sugar snap peas, tomatillo, tomato, turnip, and zucchini.
Add Mushrooms to Your Menu
Mix up the varieties and try button, shiitake, oyster, cremini, portobello, maitake, enoki, beech, porcini. Note that the white button, cremini, and portobello must be cooked for five minutes over medium heat to destroy harmful compounds.
Eat Your Beans and Legumes
Add some black beans, chickpeas, kidney beans, navy beans, pinto beans, peas, soybeans, or edamame. Note always choose non-GMO edamame and soybeans and canned beans without added salt.
Berries With Your Breakfast
Blueberries, strawberries, and blackberries, oh my! Choose organic whenever possible.
Fill Your Plate With High Nutrient Starchy Vegetables
We love sweet potato, butternut squash, acorn squash, spaghetti squash, zucchini, parsnip, peas, beets, and turnips.
Sprinkle Nuts and Seeds On Your Soups and Salads and Even Pancakes
Some great choices are chia seeds, sunflower seeds, pumpkin seeds, hemp seeds, sesame seeds, walnuts, almonds, and cashews.
Prep Time Assistance
Purchase spiraled, diced, chopped or frozen produce.
Cook items like grains and beans in large batches so you have several portions ready to go.
At Ethos, we recommend eating organic whenever possible. We also understand that it’s not always possible, eating whole food even conventional is always healthier than eating processed foods. To reduce the cost difference between organic and conventional chose to eat items that are in season. Another option is to purchase frozen foods.
Raw nuts like almonds, cashews, pistachios, or walnuts (limit to 10-12 nuts daily)
Apple slices with natural peanut butter
Ants (raisins) on a log (celery) with natural nut butter
Guacamole and oil-free oven-baked tortilla chips and/or celery and carrots
Peanut butter, banana, and cinnamon on whole grain toast
Hummus and cucumber on whole grain toast
Avocado smashed on whole grain toast
Toasted corn tortilla dipped in vegan no-sodium refried beans
You may be asking why these aren’t suggested for those on the advanced plan. It’s is because they can derail your progress…even in small amounts.