I'm not one to plan meals way ahead of time because usually I'll get a last minute craving for something else and scrap the original idea. I am aware however, of how important it is to plan when you have a busy schedule ahead of you. I also believe that when doing something like the 21 Day Vegan Challenge, one has to come prepared with food or it'll be a lot harder to stay on track when hunger strikes.



I like to prepare different components of the meal on a free day when I have time. Sundays are great because it forecasts what the rest of the week will look like.

I don't like to prepare for the whole week because it's too boring to eat the same food over and over again. I make it easy though--a lot of the time I pre-chop only veggies so I can quickly make a stir-fry in the morning and then let it cool while I'm getting ready before packing it up. It also helps to give yourself options.


Here I have (from the bottom left counterclockwise) some greens I washed and chopped up (there is raw red cabbage hidden underneath but not everyone likes raw cabbage), some peppers and carrots cut up in strips for easy snacking, choice of pasta or rice (here I use gluten free pasta and brown rice), roasted veggies, chopped strawberries, and homemade avocado dip.


Make enough that when you're also in the house and hungry, you can have some to snack on.

Now when you need to make yourself a meal in advance, all you have to do is take an empty container and layer the different components. Super simple!



I always put the wettest bit on top so it's easier to mix later. Then depending on what I have on hand, I'll also add lemon juice, olive or flax oil, and some fresh herbs. Since I've managed to keep my basil plant alive long enough for it to regenerate new leaves (I swear, I am an accidental plant killer because plants always die at my fingertips welp), I sprinkled some on top.

The finished product:


Pretty to look at, appetizing, and easy on the wallet! I also pack extra snacks for in between meals (comes in handy after working out or carrying heavy trays of food more welp).

My Favorite Snacks:

-Dried Fruits and Nuts: Having a variety works best so you don't get bored of the same taste and texture.
-Fresh fruit: Apples, oranges, bananas, etc.
-Dark Chocolate: Anti-oxidants yes, but mainly because it tastes really good.
-Roasted Seaweed: It's the bomb dot com.
-Snack Bars/Energy Bars: I stocked up on Lara bars, Clif Bars, Kind Bars in college for a midday energy boost. I admit in Berlin, I don't buy energy bars because they are too expensive, but I do make my own Lara bar hybrid.
-Cereal: Some people can't eat dry cereal but I love it.

Anyway, those were a few tips for anyone looking to incorporate meal planning into their lives. Of course, this was an example of a layered salad meal, but you can do whatever you please (you can hard boil eggs, boil/bake potatoes, make chili with rice and corn salsa on top, etc.) I just want to point out that though some people will claim they don't have time to prepare all these different things, it actually saves time because there's no worrying about it later. And I love toting food around because it makes me happy to know there's a meal waiting for me inside my bag, not to mention it's a great conversation starter because most people will be curious as to what you've prepared.


Happy eating everyone~

Meal Planning & What I Do

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• by Aya S
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I recall a time my friend Vicky and I went out for Apfel Strudel after work. We were talking about various things and the topic of food came up. After talking about my plans to cut something out for a while, Vicky laughed and said I love to do experiments on myself because I'm always trying something out to see if it "works."

Yes, I am my own lab rat.

In my defense, I've mentioned before that I love trying out new things to see whether it "works" for me or not. The term "works" is in quotations because it's hard to define what that means, but generally it relates to whether I feel good doing it. For example, I can't seem to do any fluid cleanse because not eating is not an option for me (how do people willingly live off of liquids for longer than a week?) But incorporating parts of the blood type diet does work for me, and I notice the difference when I stray away from it a lot more than usual.

This moment's experiment seems to be the 21 Day Vegan Challenge. Not gonna lie, I told myself "If Beyonce can do it, so can I." But I've adjusted it a bit further, and decided to also cut out gluten and refined sugars. Vegan is not so hard and I feel similarly about being gluten free, but I have a feeling the refined sugar thing will kick me where it hurts (do people know how much I love sweets?)

Anyway, this is just a small notice to let you guys know I'm starting it tomorrow and we shall see how long it lasts. I decided that 21 days is nothing compared to the rest of my life, so hopefully I can stay strong (even through Easter).

Wish me luck, and updating will commence as usual (which is not very reassuring . . . haha). Oh, and I will be posting photos from before the challenge, so don't be alarmed if the food I post is not related to the challenge (at least in the next few days). Ciao ciao!

21 Day Vegan Challenge

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• 21dayvegan diet random update vegan •
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Let's face it: muffins rock. They are transportable and you can customize them any way you want to. They also just look adorable. I mean, how can you resist a batch of these scrumptious lovelies?


Luckily, they are super duper easy to make. They are also super duper easy to make healthy. Take these oatmeal banana muffins: 5 ingredients (6 if you add the nuts) and they take no time at all.

Gluten Free Oatmeal Banana Muffins
Makes 4-6 small to medium muffins

1 cup oat flour (you can grind oats in a coffee grinder or food processor)
1 teaspoon baking powder
1 medium banana
2 tablespoons honey (here I am using chestnut honey I got in France, which adds a savory note)
1/4 cup non-dairy milk
1/4 -1/2 cup walnuts (optional)
pinch of salt



Pre-heat your oven to 350 degrees and place the dry ingredients into a bowl.


  In a separate basin, mash the banana and add the honey. Microwave this for 20 seconds (this will liquify it, making it easier to merge).


Add the banana mixture to your dry ingredients and pour in the milk and walnuts.

When everything is well combined, pour into your muffin liners. Below are pictures of how I made my liners with aluminum foil.



Cut out squares or rectangles out of foil and double them up. Take a cup that resembles the size of the liner you want. Tip it upside down and wrap the foil around it to form a cup. Finished!
Scoop out the batter to fill the liners about 3/4 of the way up. Bake these for 15 minutes, turn the oven off, and let it sit inside for another 5 minutes. Now you have a batch of freshly baked muffins!

Gluten Free Oatmeal Banana Muffins

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• bake breakfast diet fruit gluten free recipe snacks •
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• by Aya S
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I know what you guys are thinking--what is this random blip in the posts? I post nothing for a while, then post a few pics from Italy, and then WABAM! We're talking about diets.

Well, it had to come at some point.

Let me first clarify what I mean when I say "diet". People think the worst when they hear this word. It usually conjures images of miserable people doing whatever it takes to shed some extra weight for a period of time. That is often referred to as going on a diet. A diet, however, is simply the food and drink a person consumes.

My diet usually follows the 80-20 rule. 80% healthy, nutritious, whole foods, and 20% whatever I want. I hate restricting myself mainly because sometimes I have huge cravings for random things that I find more unhealthy to ignore (yes, I love french fries and burgers), but also because I am surrounded by so many different cultures that embrace different diets and I like to be open to them. I also enjoy cooking, which makes it easier to control what goes into my body, in case I do want to indulge but not go all the way (bean burgers anyone?)

But how did I arrive at this diet? Actually, it was from going through many other diets!

I love to research the different food choices people make. It's always nice to read that something really works for someone enough that they want to share it with the world! I've been known to do the same from time to time. The problem is, people often make the mistake of comparing results.

Why I wanted to talk about diets is because people need to understand that what works for someone may not work for them. And I don't mean in the superficial sense. I mean in that long term, glowy healthy energetic sense. I went on the Master Cleanse for about a week until I realized that it's just not for me. I was really shocked at how far I went without solid food (in case people don't know, the Master Cleanse is a blend of lemon juice, maple syrup, water, and cayenne, used to flush out toxins and purify the body in the time span of 10-40 days), but I missed cooking and I missed having variety. Do I regret doing it? No, I don't regret doing it. I don't regret any of the diets I've done because I've taken things from them to create my own personalized regimen that works for me and just me.

There are general health tips that work for the masses but at the end of the day, the people writing these articles will not know your activity level, what allergies you have, your daily schedule, your work and social environment, the country you live in (this matters a lot because foods sold in supermarkets are so different between cities and countries), etc. So experiment! Try things out, see if it works for you enough to incorporate into your life. At the end of the day, the diet you choose should become your lifestyle.

So, to sum up my whole post: stop comparing, see what works for you, and enjoy life! That's ultimately what a diet should help you do. It should never become an obligation or an obsession, but something that can improve other facets of your life.

With that, I bid everyone a happy Tuesday. It's chow time for me. :D

Let's Talk Diets

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• diet real talk •
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• by Aya S
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I hate to admit it, but I'm a cheater.

I joined this game on dietbet.com a little while ago. For people who don't know Diet Bet, it's a website where you put in some money, and your goal is to lose 4% of your body weight in 28 days/4 weeks. If you succeed, you get the money back and then some, depending on how many people win/lose. Sounds a bit sketchy, but it's based on the logic that if you make losing weight a competition, people are bound to be more successful.

Here's the deal: I don't believe in diets. I believe in healthy lifestyles. It is my mantra to eat right and exercise (of course with some indulgences here and there). That being said, I've been pretty unhealthy the past few weeks, not being as active or eating more junk (hence the cheating). This is my push to get back on track!

I'm letting you guys know because I don't want to back out. Something I do believe in is commitment. If you say you're gonna do it, do it! And stick to it!

I'll keep you all updated with my progress (nothing super specific, but how the food and training is going). I'll be sure to leave a few tips along the way!

The Bet

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• diet health internet •
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• by Aya S
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