Vegetarian, Gluten Free Meal Plans; Qualifying Heath Expense!

It dawned on me this week that I don’t share this enough 🤦🏻‍♀️
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Everything we offer inside The Veg Out Project is a qualifying medical expense. 👏🏼

That means it’s a qualifying expense with benefits including HSA, FSA and most Employee Wellness Reimbursement Programs. So amazing, right!?⁣
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If you’re like, but howwwww? ⁣
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Every day, there is mounting research & evidence proving incorporating more plant foods into your diet drastically improves your health. ⁣
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Up to 40 percent of annual deaths from each of five leading US causes are preventable with diet and lifestyle. Yes,⁣
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FORTY PERCENT. ⁣(CDC)
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While Heath Insurance companies aren’t *quite* there in terms of valuing nutrition and lifestyle as key in preventative healthcare measures, THIS is a huge step in the right direction. ⁣
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Over the last several years, I have worked with people who have watched their high cholesterol, sugars, blood pressure and excess weight drop. ⁣
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I've cried tears of joy with people who are longer living with joint pain.⁣
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I've cheered people on as their energy and stamina increases...through daily intentional walks, long hikes, running with their children & grandchildren, and even completing their first 5k.⁣
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And all they did was start eating more plant foods.⁣ 🌱🍉🥒🍒🥬🥥🥑🍇🥕
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Let’s stop feeling crap-tastic. Commit to having more energy, feeling more regular & incorporating some easy & delicious recipes into that beautiful body of yours. Our meal plans & recipe portal help you to do just that. ⁣We are so grateful to share these resources with you! ⁣🌱

.PS we've been getting so much thanks and feedback about how quickly our recipes come together -- see a few open share below!  So, thought we would share one of our summer favorites -- Arugula with Tomato & Olives.  Grab the recipe here.  

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Let’s stay connected! Contact me anytime, here.

xo sarah

4 Benefits to Eating Seasonally

We live in a time where seasonality isn’t really a thing. Produce and goods are shipped around the globe and we can find strawberries & summer squash in the grocery in the middle of winter, pears and winter squash in the middle of summer.

While it IS really easy to get what we want, when we want it, have you ever thought about the price tag that comes along with it? Not just our wallet, but to the environment, our local economy, and our health??

I’m the first to admit I’m not perfect at shopping and buying seasonally, BUT little shifts make a big impact.

Our eating and shopping habits are not just important for our health, but for our local economies, the environment, and the future of our food system. We cast a vote each and every time we buy.

How and where we choose to spend our money is really important, and every dollar we spend creates a much greater impact than we realize. Ready to simplify the perks of shopping/eating locally?!

Because locally grown food has a shorter travel from the time its harvested to your plate, it’s better for…

your wallet

When eating in season, there is typically an abundance, so you save the moo-lah. It’s supply & demand yo.

that beautiful body of yours

Foods eaten in season are more flavorful and packed with more nutrients. Have you ever eaten a spring strawberry that literally takes like a skittle? Yesssss.

the environment

Because eating seasonally usually means you’re eating closer to home, produce spends a shorter time in transport. Shorter transport = fewer gas emissions = better for our mother earth.

local economies

Nearly half (45%) of money spent within local markets will remain there. Compare this with a meager 13% of money spent in chain retailers, and it becomes evident that even the most modest change in spending habits can produce considerable economic impact. Eating seasonally can be hard off season, especially in these cold winter months. It takes a little bit of creativity, flexibility, and a willingness to try new things.

Not sure where or how to start? Try shopping your local farmers market. It is an amazing way to shop seasonally by default! Check out localharvest.org to find markets in your area just by typing in your zip code.

If you are looking for seasonal cooking inspiration, The Veg Out Recipe Series takes the guesswork out by featuring seasonal recipes. All you have to do is login and print about the weekly grocery list!

What other ways do you make eating seasonally easy??

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Connect with me (seriously!) any time, HERE.

Chop Salad

What You’ll Need:

For the dressing:

3/4 c olive oil

1/2 c balsamic vinegar

2 Tbsp local honey

1 shallot

1/2 tsp sea or Himalayan salt

1/2 Tbsp Dijon mustard

For the salad:

1 large head lettuce OR 1 (5-7oz) bag salad greens, any variety, chopped

4 carrots, diced

4 stalks celery, diced

2 c frozen shelled edamame, thawed

1 broccoli brown, finely chopped

1 pint cherry tomato, quartered

6oz bleu cheese

Fresh ground black pepper

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Combine salad dressing ingredients in a small food processor or blender. Puree until creamy.

Prepare salad ingredients and toss together. Divide equally into (4) separate containers for easy grab and

go throughout the week OR combine all ingredients in large bowl to share.

Toss with dressing just before serving.

Serves 4

Want more recipes like this? Check out The Veg Out Meal Plan Series!

What is a Plant-Based Diet?

If you’ve ever Googled “what is a plant-based diet” and came away more confused than when you started, you’re not alone.

Who knew there were a million answers to that question?!

Rather than describing a specific pattern of eating, like veganism, it’s more of an umbrella term that covers different types of diets that emphasize one thing: eating mostly plants.  While that looks a little bit different for every {one} body, we ALL reap the benefits from incorporating more plants into our diet.  

The #1 question I get when around plant-based eating is always the same:

"Where do you get your protein?!?"

First, you don’t necessarily need to give up animal-based foods if you don’t want to.  Secondly, let’s think about this for a minute. Where do some of the worlds largest living things get their intense strength and power?

I'm taking elephants. Giraffes. Rhinoceros. Gorilla. Hippopotamus. Elk. and when they roamed the Earth, Tons of DINOSAURS.

Yup, you guessed it! Plants!

One cup of lentil soup will deliver nearly 20 GRAMS of protein. When combined with a balanced diet, deliver a complete protein profile, which is exactly what the body needs.

A  diet comprised of 100% plants isn't for everyone.  

What IS for everyone are the benefits we reap from incorporating MORE plants into our diet.  Plant foods are packed full of fiber, water, phytonutrients, antioxidants and micronutrients that the body needs to give us optimal energy, regularity,  increase immunity and maintain a healthy weight.

There’s a good change you are already incorporating more plant-based protein than you realize!

Check out some of these delish sources of plant-based proteins.  Prepare to be surprised!

Beans (kidney, black, garbanzo/chickpea, white, lima, etc) dried and cooked or drained & rinsed

Lentils, cooked & drained

Edamame, shelled, organic

Tofu, organic sprouted if possible

Tempeh, organic

Seitan, organic

Green peas

Hemp Hearts

Unsweetened nut butters (peanut, almond..)

Nuts; peanut, almond, macadamia, walnut, brazil, pistachio, cashew, hazelnut, pecan

Seeds; chia, pumpkin

Wild rice

Nutritional yeast

Quinoa

Spirulina

Steel cut or whole (not quick cook) oats

Protein powder, vegan; to add to smoothies

And, even these powerful green plants carry 2-5 grams per 1 c serving:

Organic, sweet corn

Broccoli

Broccoli rabe

Potato

Avocado

Spinach

Brussel sprouts

Kale

Zucchini

Portobello mushrooms

Hubbard squash

Collard greens

With all of this said, there’s no rule that says you have to label your eating style.  

There are as many diets as there are people on the planet -- each as unique as you are.  The most important thing is to find a way of eating that makes you feel fabulous, works for your lifestyle and one you can stick with for the long term.  Eating more plants is one easy way to do that!

We know this can sometimes feel overwhelming, so we wanted to share a sample plant-centered meal plan with you! Get your free download, and browse our meal plans, HERE.

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Let’s stay connected! Contact me any time, HERE!

Meal Prep Made Simple

I remember visiting my sister in Washington state the year before Ziggy was born, and seeing their weekly menu board hung in their dining room. My thought was, “wait, you guys really know what you’re going to eat every day of every week…like all the time? Who does that?!”

It’s funny how things change, because part of my career now is teaching others how to simplify nutrition, meal planning and meal prep. LOL! Incredible how things can shift, right?!

Becoming a mom taught me that time is more valuable than ever, and I continue to be on a mission to maximize it. Meal planning and prepping became one of those things that has done just that.

By carving out a little bit of time, one day a week, (I’m talking an hour) to prep what I have planned for the week, I suddenly find I don’t have excuses to eat crap (or skip) lunch, I don’t walk around hangry and irritable, and I save so.much.time in the long run.

Pro tip: Hit the #easybutton by preparing the same thing for breakfast and lunch each week. This makes it easy to shop for, easy to plan and easy to throw together. Then, every week, switch it up so that you don’t get bored!

One of my favorite ways to get some easy lunch prep on is by making mason jar salads. It took me a while to get on the mason jar salad train...maybe because they are trendy and I'm not?! Ha! But it turns out I LOVE LOVE LOVE these!  Super easy, practical and delish. This can be done with any combination of ingredients, and I’m sharing a little tutorial and a favorite recipe right HERE.

What is your biggest struggle when it comes to meal planning and prep? I would love to know!. Share below, or always feel free to email >> info@sarahkaminski.com

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With a breakfast, lunch and dinner recipes, printable grocery list and 5, actionable simple meal prep tips, The Veg Out Meal Plan Series makes meal planning and prep both SIMPLE and DELICIOUS! Check out what members are cooking up this week:

We're really enjoying all the flavors spring has to offer -- BRACE YOURSELF! 

We're diving into 

—A taco you won’t forget

—Strawberry fields!

—Sweet little eggs in a nest

—A traditional, nutrient dense Italian favorite

—And a flavorful eggplant stack that marries the flavors of spring

If you want in, sign up here by this Thursday (June 6th).

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Let’s stay connected! Contact us anytime, HERE.

Creating a Vision: 5 Simple Steps

Someone really special bought a new swim suit last week. And it’s not just any swimsuit — it’s THE swimsuit.

This special someone is a member of our Mastermind Community. When we began working together last summer, she described the vision of what she wanted…how she wanted to FEEL…as one of the women in the Altheta Catalog. Strong, flexible, energized, comfortable in her body.

And you know what she just bought to celebrate what she’s accomplished over the last 10 months? An Altheta swimsuit. How freaking awesome is THAT?!

The importance of a clear VISION is that it creates the energy to make change happen. Cause let’s be honest, staying consistent and transforming habits isn’t easy.

When a vision is clear enough, it inspires effective goal setting, daily choices, and makes the commitment to the long game easier.

Not sure where to start? Create your vision using these 5 tips:

1. Write it down. What does it look like? What are you wearing? Who are you with? Where are you? What can your future self do? How is your life different? Be specific!

2. Create a vision statement!! An effective vision statement begins with “I am.” “I am strong, flexible, healthy & confident.” Take it to the next level by identifying a visual in your environment that will consistently tie you to your vision (in this case, a photo of women from the Athleta Catalog!}

3. Start small. What is ONE thing you can begin to implement consistently THIS week to get you one step close to the vision? Start small, and layer in one new actin layer every week.

4. Commit to the long game. It is the small, seemingly insignificant things that we do daily that add up over time to yield incredible results.

5. Allow yourself to be supported. It is OKAY not to know all the answers and to ask to for help!! Take off the superwoman cape, and connect with an accountability partner, group, or coach to provide support, accountability and to keep you in motion! #bettertogether

So what do you think? Are you compelled to create your vision? What does the end of 2019 look like for you? I would LOVE to see what you come up with. Share below, or always feel free to email >> info@sarahkaminski.com

In the meantime, you have to try out this incredible recipe for Vegetable Pasta Salad. It will become a go-to for spring and summer picnics, promise!

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PS Here’s what our members are cooking up this week!

—Muffins that hide veggies #canigetahellyeah

—A salad that looks like a rainbow, and tastes like one too

—A spring spin on Minestrone

—Creamy polenta with a savory spin

—And a cauliflower dish you won’t forget

In this week's video, we’re talking all about CARBS & how they relate to weight, blood sugar & energy.

Oh! And as a bonus in May, we’re including our Freezer Stash Guide! 10 delicious recipes to stock in your freezer for easy grab and go when life gets cray (because it will)

If you want in, sign up here by this Thursday (May 9th):

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Let’s stay connected! Contact us anytime, HERE.

How to Make Amazing Meals at Home

When I shared last week's free meal plan pics, I received soooo many messages along the lines of "I wish I could make my food look that good! Do you deliver?" 🚗

The answer?

I don't prepare & deliver (yet, lol!), BUT you can TOTALLY make food this good in your own kitchen!! 🤘🏼

This is beauty of these meal plans -- ALL of the hard work is done for you. We've developed and tested the recipes to ensure they don't suck. 👌🏼

Then, we outline what you'll need for each meal, complete with a specific grocery list for the week & pantry staples. Like literally just print and go. 📄

Oh! and a bonus weekly video with time saving kitchen hacks. 💃🏻

Still feeling short on time?

We include #easybutton hacks with each recipe, perfect for people who are busy, want to cut down on prep time, or who value convenience over budget. 🙌🏻

Expect these to be simple. Life is already crazy enough--there is NO need to over-complicate things! We include only what you need to know to get the end result (a fab meal). No fluff. 🦄

If meal planning isn't your jam...if it makes you feel overwhelmed...if you want to eat healthy but are tired of boring, bland food, want more variety and better health-- outsource that shiz! Give yourself the GIFT of these weekly meal plans!! 🎁

{tap the photos to see all the goodness}

This week's plan is LIVE and TO DIE FOR!!

I'm talking tacos for breakfast🌮

The meanest avocado toast you've ever experienced 🥑

A seriously bomb stir fry 🌶

Hearty black bean soup 🍲

...and a tex mex inspired salad for the taking. 🥗

Learn more and get yours here: https://www.sarahkaminski.com/meal-plans

Meal Planning Service!

"I am feeling overwhelmed and confused about all of the diet and nutrition information out there."

"I am too busy to plan home cooked meals!"

"I am so done dieting, and am ready to learn to eat in a way that I can sustain for the rest of my life."

I hear you loud and clear!

What if you had a simple place to start? 

A guaranteed way to begin to incorporate more fresh veggies into your diet, that didn't suck?

What if, every week, you had FIVE nutrient dense recipes to feed your family, without having to plan them?

Complete with grocery list and pantry staples done for you, without having to figure it all out?  

And weekly video tutorials with priceless kitchen hacks to make your life easier?

What if it was DONE for you, every single week...

All for less than you pay for ONE meal out!

 Would it positively impact your life?

I am currently seeking a limited number of test group participants for a meal plan subscription program.  If you are interested, please check out the details, and complete the application below.  This is an awesome opportunity to receive one month of deliciousness, and see a positive impact on your energy, your waistline, your wallet and your most valuable resource, YOUR TIME, at a discounted rate.

These will accepted on a first, come, first serves basis.  If you are interested, apply now!