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What your 7-day monthly meal guide provides you with

Octobers nutritional information

Think of these monthly meal guides as your monthly dose of inspiration for not only delicious and nourishing recipes but, for example, days of nutrient-dense eats!

Whether you want to dive straight in and follow the meal guide daily or utilise it as recipe inspiration, these monthly meal guides are an excellent place to start! The meal guide effectively introduces you to balanced, nutrient-dense plant-based recipes to incorporate into your diet.

The bottom line is that it's here to work for YOU. No rules and no labels. It is simply evidence-based nutrition with wholesome and delicious recipes.

With that in mind, if you want to follow this guide from day 1 to day 7, below are a few nutritional notes. 

To preface, at Radiquel, I believe strict fixation on numbers is a reductionist view of nutrition and can potentially harm our relationship with food. Food is more than just units of calories and macronutrients; it's a chance to nourish our minds, bodies, and souls with whole and soul foods. However, I acknowledge nutritional panels' educational value for some individuals and have provided them solely for educational purposes. Please utilise this information with the utmost care.

 

Nutritional content

Below are a few nutritional notes if you follow this meal guide from day 1 to day 7. Please only utilise this information if it benefits you and your journey. 

Using this 7-day meal guide as a more granular plan will give you an average of 2126 calories per day. This is the average amount required for an adult female. However, this is simply a guide and is not individualised advice as this energy intake does not consider different activity levels, life stages such as pregnancy and lactation, and so on.

If you are not satiated, double a serving size and eat until satisfied, finding what amount suits your needs best. Alternatively, if you struggle to eat the entire day of meals, feel free to halve the serving size to your appetite, skip one or both snacks and so on.

In the “A healthy relationship with food" module located in the mindset section in the mindset section of the Radiquel memberships Base Trainings, you will see a resource on understanding your hunger & fullness cues. This includes a daily journal to help you become aware and intuitive with your food choices. For more information on adopting an intuitive mindset around food, see the “A healthy relationship with food” module in the mindset section of your memberships Base Trainings.

During this 7-day meal guide, 22% of your daily energy needs will originate from protein. The meal guide provides on average an intake of 120 grams of protein per day. This of course will depend on whether you choose the higher protein ingredient options. For more information on protein, see the “Plant-based protein” module in the nutrition section of the Base Trainings in your membership.

During this 7-day meal guide, 47% of your daily energy needs will originate from carbohydrates. For more information on carbohydrates, see the “Building a balanced plate” module in the nutrition section of the Base Trainings in your membership.

During this 7-day meal guide, 32% of your daily energy needs will originate from fats. For more information on fats, see the“Building a balanced plate” module in the nutrition section of the Base Trainings in your membership.

This 7-day meal guide uses fortified products, including plant-based milk and tofu, providing, on average, a calcium intake of 1035 mg per day. For more information on calcium on a plant-based diet, see the “Nutrients of focus” module in the nutrition section of the Base Trainings in your membership.

During this 7-day meal guide, you will consume an average iron intake of 16.7mg per day. For more information on iron on a plant-based diet, see the “Nutrients of focus” module in the nutrition section of the Base Trainings in your membership.

During this 7-day meal guide, you will consume an average zinc intake of 11.2 mg per day. For more information on zinc on a plant-based diet, see the “Nutrients of focus” module in the nutrition section of the Base Trainings in your membership.

During this 7-day meal guide, you will consume an average omega three intake of 1.3g per day. For more information on omega three fatty acids on a plant-based diet, see the “Nutrients of focus” module in the nutrition section of the Base Trainings in your membership.

During this 7-day meal guide, you will consume an average selenium intake of 93µg per day. For more information on selenium on a plant-based diet, see the “Nutrients of focus” module in the nutrition base training section in your membership.

During this 7-day meal guide, you will consume an average fibre intake of 49g per day. Suppose you come from a dietary background of low fibre intake (i.e. a standard Western diet). In that case, you may experience gastrointestinal discomfort with the increased fibre intake on a plant-based diet. If this is you, I suggest you increase your fibre intake slowly and gradually. For more information on managing an increase of fibre on a plant-based diet, see the “Fibre Powered” module in the nutrition base training section in your membership.