Our BRIGHT LINE EATING Meal Prep! | Crazy Weight Loss (w/Recipes!)
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- Опубликовано: 27 мар 2018
- WEIGHT LOSS RESOURCES
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» Eat to Live (amzn.to/34svjJr)
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» The Obesity Code (amzn.to/2PIz0GU)
ABOUT:
This video explains step by step what we've done to lose a large amount of weight (John's lost 60lbs, Shannon's currently at 70lbs down). If you missed our weight loss video, you can see it here:
• Vegan Weight Loss TRAN...
Below is the food plan Shannon follows, and a shopping list for the same.
SHANNON'S MEAL PLAN:
MORNING SNACK (~7am)*
- 4 oz of almond or hemp milk
*I only do this if I'm hungry, I try to wait until around 11am to eat to prolong my overnight fasting window as I follow an intermittent fasting regimen.
BRUNCH (~10 or 11am):
- 4 oz of squash
- 6 oz of lentil dish
- 6 oz of carrots
- 6 oz of fruit
- 8 oz of salad (including various vegetables, described below)
- Salad Dressing: 1 Tablespoon of oil + 2 Tablespoons of tamari sauce or applecider vinegar (I like tamari best)
DINNER (~4 or 5 pm):
- 6 oz lentil dish
- 6 oz carrots
- 10 oz of salad (including vegetables)
- salad dressing: 1 tablespoon oil + 2 tablespoons tamari sauce
SHOPPING LIST:
Produce Section:
- 4 tubs of prewashed spinach
- 1 red cabbage
- three bell peppers, various colors
- 1 butternut or other squash
- 1 tube ginger paste
- 3 different types of berries, your choice (I like blue, black, and raspberries)
- 1 pineapple
- 6 packages of tricolor baby carrots (or regular baby carrots)
- 1 red onion
- 1 package of precut mushrooms (I like baby bella)
Aisle sections:
- choice of almond or other plant based milk (UNSWEETENED)
- 2 large cans of tomatoes, diced or however you prefer them, no salt added
- 6 cups of lentils or pidgeon peas - I like pink lentils best, followed by green lentils, then yellow split peas/pidgeon peas
Spices and condiments: (recommend finding an indian grocer):
- oil of choice for salad dressing
- tamari sauce or apple cider vinegar for salad dressing
- salt
- coriander
- asefoiteda powder (often called "Hing")
- Cumin seeds
- Coconut oil (i buy in bulk on amazon)
- cayenne pepper
- Turmeric powder
RECIPES:
Squash:
- Preheat oven to 425 degrees F
- Cut squash down the middle and de-seed
- Place squash face down in glass baking pan
- Cover about 1/3 of squash with water
- cook until fragrant (usually 1hr or so)
Lentil Dish:
- Thoroughly wash 6 cups of lentils 4-5 times until no bubbles
- soak for at least one hour, covered in water
-remove excess water before transferring to cooking pan
- cover lentils with water, leaving about 2 inch of water above them, bring to a boil
- Add 3 teaspoons of salt to water (you may want to salt dish further before eating)
- Squeeze half tube of squeezable ginger into water
- add 2.5 teaspoons of ground turmeric to water
- bring to boil, then reduce heat to low (I overcooked my beans a little bit in this video, you don't want them boiling as much as I did)
- after about 20 min, add about 12-13 oz of chopped spinach (1 use one of the big spinach containers from the store, or about 2.5 of the smaller prewashed spinach containers)
- after another 5 min, add 2 cans of cooked tomatoes
- test that beans have cooked all the way through by tasting- if they still feel undercooked, simmer on low for longer, adding water as needed
- for masala seasoning, add 5-6 tablespoons of coconut oil to separate saucepan and heat on high
- add 2.5 teaspons of cumin seed
- add a little less than a teaspoon of asofoetida powder (hing)
- let it sizzle for about 20 seconds, reduce heat
- add 5 heaping teaspons of coriander
- sprinkle cayenne pepper (however much or little as you like)
- pour masala into bean mixture
Mason Jar Salad:
- 6 oz of chopped fruit(berries, pineapples) (LUNCH ONLY)
- 6 oz carrots
- 8 oz (lunch) or 10 oz (dinner) of salad with chopped veggies.
Recommended packing order:
- Sweaty/juicy veggies like onion, bell pepper on top of carrots
- layer of thick/tough veggies like cabbage or broccoli
- delicate spinach on top
- mushrooms at very top on top of spinach
- pack down to get out all the air
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Great video. Just a quick hack - save those veggie scraps and throw them in a slow cooker and make your own veggie broth.
Great video, very informative. Another way to test if a pineapple is ripe is to pull out a leaf from the top stem of the pineapple. If it easily comes out, then you're good to go.
Great video! When you open the container of spring mix or spinach just put a paper towel on top. It will make it last at least a week longer.
This makes me so happy and gittty I’m so glad to have found you guys. And it’s a super long video with lots of info. Thank you thank you thank you. I’m so excited to watch all these. I can’t thank you guys enough you’re changing lives ❤️❤️❤️❤️
I love this! Please make more one week meal prep videos so we can have a good rotation of great weekly meal preps to follow. You’ve really made it simple and do-able for us who are beginning this lifestyle but feel overwhelmed about the process. I love your hacks/best practices that will help us to save time and be most efficient. Please do more videos like this, starting with what you shopped for and how you prepped. This is really perfectly done! Thank you so much!
This is the first video of yours that I have watched and I am so impressed and excited! The information was very well timed and the demonstration was very well done even as you struggled to do this by yourself. Lovely couple, John is very funny! I look forward to the rest of your work and to implementing your practice. Big thank you!!
This is the first video where I have ever been shown how to shop and prep food. Ever!
This video was perfect. I started this video. Paused it and ran to the store. I'm I'm going to get the jars. Looking forward to watching the rest of your videos.
This was SO helpful. I have been trying to figure out how to meal prep on BLE and what kind of vegetables to eat etc. Thank you so much for this.
I love that you feed your dogs homemade food in addition to kibble. I genuinely never thought of cooking for my animals. You’re an awesome pet mom
Hey all the way from New Zealand! So glad I stumbled across this video while searching BLE on RUclips at midnight.
Just finished reading the BLE book, and after a decade of battling overeating really feel like Susan has presented a fantastic opportunity. This video has given me great inspiration to start my journey!
Currently over 400lbs, with a huge journey ahead of me I look forward to watching some more of your videos :)
How’s it going?😊
Thank you SO much for this. I've watched this about four times now as you provide the best practical visual window for plant based Bright Line eating. Please please continue to provide this content as it's immensely helpful for us new BL'ers!!
This is so helpful! Thanks a bunch, just goes to show what a beautiful community we have.
Thanks for sharing this! I just started a channel and Im documenting my Bright Line weight loss (down 44 lbs in 74 days). Its such an amazing plan. I wish more people knew about it!
I think this video s incredible! Between your audio description, video and detailed recipes, you have made this completely doable for me. I am going to try this on the weekend. How long do these stay fresh ? One question...do you ever get so hungry between meals that you snack? If yes, how do you handle it? Ps, love your sweet, low key narrative style. Thanks for taking the time to help us out. 😊
Love this! Will be getting caught up on more of your content. 😘
I’m love love loving these weight loss vids!!!! Please make more like this one that are 10 minutes or less.
Thank you for taking the time to video your routine. I didn’t have a clue where to start even after reading and rereading the BL book. I’m easily distracted and have a failing memory. So I’ll piggyback off this until I can figure out what I need to eat.
Thank you, thank you!
Thanks so much! This is just what I needed : )
This is amazing. You are so organized and inspiring!
Excellent organization and hubby’s humour is great! 👏This is a good idea for camping as well keeping me disciplined!
I did B.L.E. Few yrs. ago but lately went back to ridiculous eating from a great deal of stress and self neglect.
It’s healthy and I want to lose the excess pounds and eat whole food!
Thanks guys! You inspire!😍
Hi Shannon, You look great! I have been looking for a realistic weekly plan/menu to follow and I found you two! We (my hubby and I) have about 20 pounds to lose and have tried to impliment plant based food choices in our weekly menu, but this time we are going to jump in and follow you two for the next 6 weeks just to see what happends. Keep the videos coming and we will be your faithful followers. :)
I just found your channel and I'm so thankful that you are sharing... I'm new into this and have a 100 pounds to loose.. Trying very hard but hoping for success.. Thanks again. God bless you!
Maybe you can buy the book and follow it
Great video, but I would advise against using any kind of oil..it is a processed, super concentrated & unnatural food. In addition, coconut oil is a saturated fat. For natural fats: avocado, raw nuts & freshly ground flax seeds would be healthier. Also, mushrooms are best cooked to gain the proper nutrients from them.
@@thatdiycouple5513 Just want to chime in on the oil.. Check out Dr. Esselstyn. Hes big on no oil, says it damages the endothelium cells. The other plant based drs i listen too say if u cook the oil its damaging to youre body..
If olive oil is bad then what do you use for salad dressing?
@@Frugal_fitchic Try one ripe banana and an avocado, blended, with what ever spices you like, makes a great salad dressing I love fresh Garlic, onion and celantro in mine. Maybe a bit of vinagar, too.
I thought a certain amount of oil was necessary for brain health? And coconut oil is now NOT good for you? The rules keep changing!
Definitely agree with this comment! Also educating myself more and thank you for the great content and food prep ideas :)
I love your video. I loved seeing your process. The mason jars are a great idea. Thank you. Please more videos on bright-line meal prep.
I loved this Vlog! Thank you so much! Very inspiring.
💚🌎💚
Love that you use your plastic to grow 🪴 salad! I live in rural GA (no recycling since Covid) and surprisingly Target has a recycling drop off hardly anyone uses!
Nicely done! I've never entirely batch cooked with BLE but I applaud what you've done. It does look like a lot of work, but look at all the time you get back during the week by having everything done! I also pack salad in mason jars but I've always put fruit in a separate jar or often I just bring along a piece of whole fruit like an apple, as I like more greens. But I'm going to add that salad and lentil into my repertoire. And yes BLE absolutely works. And as for oils, I too use coconut and olive oils sparingly along with other options for fats. Well done and congratulations to you both.
Love this video! It’s the first one I’ve watched of this channel. 💜 💕 😊
Very informative! Can’t wait for the next one!
Thank you for a Great video! Please make more like this. Today is my first day on BLE and I found your video to be very helpful.
Re watching this one. Great inspiration for a Sunday! after this last month, I'm getting lazy about eating my salads so I'm going to have to institute the sunday salad making in the mason jars. psychologically speaking, i'm not ready to weigh or measure. I did that on weight watchers all the times I FAILED. giving up dairy and sugar and white flour and anything processed or refined is all I can do right now and it's working so until it stops worker, i'm not weighing or measuring. I am meal planning on weekends, especially for the family dinners during the week. I have been using Jill McKeever and Thug Kitchen recipes. the fam is loving it! I bought tons of cooking gadgets to make things easier.
I want to follow Dr Fuhrman's Eat To Live program. I have his End of Dieting and End of Heart Disease. It was really good to watch you batch prepping for the week. I love that you compost and recycle.
I have only watched your eating videos, and I LOVE them! You two are quite an inspiration with an amazing story of transforming into HEALTH!!! More of these kind of videos, please!!! I can't wait to follow your week's worth of salads!!!!!
I just heard about Bright Line today and am scouring RUclips for information. I really appreciate the effort you guys put into this video. It's really easy to follow. I don't even have the book yet. BTW I hope you don't mind I commented below about putting your dogs on a plant based diet to someone who thought it was too militant. My dogs have been plant based for 5 years and its made a huge difference in their health and overall well being. I will subscribe and thanks again for the detailed info.
Just starting ble this video is super helpful. Thank you!
The lentils look so delicious! I can't wait to try these meal prep ideas!
@@thatdiycouple5513 Yum! Sounds good!
The bit with the romance novel had me dying. He's hilarious.
Thanks for the reply. Can you tell me what the main difference is between the Nutritarian (I think that's the concept of the Furman book)your husband follows and your eating style? Plants for the win always! I am whole food plant based but cannot seem to lose 20 lbs I've been hanging onto for 10 years. Loved seeing your salad prep. ♡♡♡ An organized maniac after my own heart! Also I'm 45 so it's getting harder as the years pass. Thanks!
Thanks for such a detailed menu shopping lists and I loved watching such a harmonious couple working together:)
what is his eating plan?
I LOVE this video. Please make more!
Nice! Yes I apply a lot of the things you do but with a little more spices. I'm Mexican and as you know we love chili, hot food, etc. So it's just a little more Mexican but that's it. Thanks for sharing. Love, hugs & kisses. 😊
I always clean as I go! No mess at the end to clean up, it’s pretty easy :)
Prepped the salads for this week, eating my first one today and DAAAAMN thats actually really good haha. Never had fruits in a salad before!
Great video and ideas! Thank u for taking the time out to make these videos! Can u please make a video on how you use tge plastic bins to garden! Thank u
Thank you so much for sharing! What an inspiration! Could you please share what you have for breakfast? That is my most challenging meal of the day and if I start out hungry I feel that way the whole day.
so glad i found you guys!! i’m a BLE newbie & am. it connect to BLE community yet - 💓 the info you share - learning a lot & appreciate you guys - i must say the vids w/your baby eating out Indian food was a hoot & the Trump hairdo made me cry from laffing - THANKS!!! God bless your sweet family!!
I just made your lentil soup... and oh my goodness it is wonderful! Also I got Bight Lines book on my Audible and signed up for a 14 day challenge. Thank you for all your information!
How is it going after a month?Fingers crossed!!!
Love these recipes. You energize me.
Thank you for the really fun and informative video.
You might want to try an instant pot to help with your preping. Huge time saver : )
Wow that’s so impressive. It was making me hungry 😋
Great video! So sweet of you to cook for your doggies!
Just discovered your videos and find them SO helpful and encouraging! Thank you!
💖😊💕🌟👏🏻
You're awesome! thanks for sharing.
Omg this was awesome I’m completely on the other end of this type of eating only at the planning /trying to get started stage. I’m definitely going to make the soup! I have been doing WW for years and have not lost weight. I know for me it’s the sugar flour thing.
I have a Foodsaver and put most things in the Mason Jars, Keeps salad stuff really fresh for a longer time. All my grains, beans, and so on are in the jars and stay fresh for years. An avocado will stay fresh for a few days in a jar sealed with a Foodsaver and other things too! Just wanted to share!! Thanks so much for sharing!
Morgine Jurdan What is a Food Saver?
Thank you for your reply. When it comes to good health I'm all over it, lol. I watched your videos for three hours last night. I am impressed with your presentation and I like the explanations which are easy to understand. I hope you are successful and will keep it up.
Very informative. Thank you so much!!!
That DIY Couple health and weight loss.
I love this. Very helpful! How did you cope with sugar cravings in the beginning? I've quit sugar and flour a couple of times, but end up caving into sweets in the end. How did you deal with sugar cravings in the beginning, and how do you continue to stay away? Also, do you dump your salad into a bowl at work to eat it?
Lots of work but worth it, even the dogs eat healthy. Thank you for sharing. God bless.
Thank you for this amazing video! I am just learning about Bright Line Eating tonight, and this was so helpful to see what you eat and how you prepare it ahead of time. I hope I can learn to be this disciplined in my eating. I have a lot of weight to lose, and I want to get healthy.
How's it going Cheryl? Did you lose any weight on Bright line eating?
Very interesting video, thank you for sharing the information. I have a couple of questions.
One is:I don't know if I missed it, but what do you use as a dressing for your salads, or do you?
The other is: I couldn't understand the name of the product in the tube that you squirted into your lentil and veggie soup.
Thanks.
Very helpful!
Thanks for posting
Great video! I went today and bought jars ❤️ tomorrow I will prep for this incoming week. Would you please explain how you calculated the ounces? Thanks
I just started eating the Bright Line way and found this video fantastic. I am doing the 14-Day Challenge and I could do what you did twice and be set! Thanks for sharing and I found it funny that your husband mentioned tumeric as I was surprised you did not add it to your Indian spice medley. Lastly, I assume those were lentils you were making? Thanks again!
Thank you for sharing bright line eating and other great ideas. I am happier with out white powder of any kind. but I do get hungry and have a hard time trying to find things to eat(no imagination) Keep up the great ideas. I'm reading atomic habits. Thanks for book review
Just came upon your channel & love it.
Thanks for your very detailed video! Have you computed your calories and macros for each day? I'm curious what they'd be. Thanks.
Your husband is hilarious 😂😂😂😂😂 thank you for the meal prep
Thanks for sharing. Do you use any type of dressing for your salads?
I really enjoyed this!! What do you typically eat for breakfast? The salads are so pretty and colorful!
I would love a video on this! ❤️😊
Love this video, thank you for putting this today. I have a couple of silly questions. For the salads do you guys use any type of salad dressing? If so, what do you use. Also, do you guys eat out of the mason jars? Or do you pour the salads/soups into a larger container to eat out of?
Congrats to both of you on your success and for putting these videos together. Do you always eat the same items - lunch and dinner - for 7 days? If so, do you not become bored with the same foods consecutively?
Just started to find out about this kind of eating and found your video. Wow!! This took a lot of work. I don't think I would be able to afford this though. Since this was taken in March, and it is August now, how are you doing? Still doing this? I definately need to prep. Fantastic video.
New subbie! So glad I found you!
Great video ! I am just leaning about this today from your videos ! I have a few questions : what about seeds and nuts , you don’t have that in your diet ? Since you are vegan if I understood correctly , where are you getting your omega 3 fatty acids from ? Nuts seeds avocado .. the other is are you getting enough fruits in your diet ? And you don’t get bored of the same meals during the week ? I’m exited to give this a try ! 🙏
Kiwi berries are soooooo good! Think really sweet kiwi fruit with the texture of blueberries....
Good video, just had a hard time hearing you in parts of it. Would you do another video like this please, I am new to this BLE and need some creativity. Thank you for putting these out there and sharing your story!
Hi Shannon! I just love all your videos and detailed description boxes!!! 🥳🎉 Anyway, I wish we could tag along with you and John while grocery shopping... y’all are toooo funny!😂 But since we can’t... what is the brand or where can we find the small packs of tricolored baby carrots? 🤗❤️
Thanks, I am just starting the Bright Lines program and this is very helpful for a veggie diet.
@@thatdiycouple5513 I'm writing, pausing, going back, writing, pausing, going back, writing, pausing well you get it. Thanks for giving me my first week of food menus on bright lines. I am going to get jars and groceries tomorrow. (even your pet food for my dog (16 lb) and cat. I had been using kibble and 2 teas. of tuna with oil which has their coats shiny but I am concerned about mercury so also trying your pet food with kibble and will add some oil. Hope Buddy and Bart love it the way your guys do.) Thank you again, you have made my first week so much less confusing and probably less of a hot mess! Sandy in Atlanta
@@thatdiycouple5513 Thanks!
Hi!! Awesome!! I watched the whole thing. Such dedication and self love. I’m so happy for you guys, and this is really inspiring. The one thing I wanted to comment is about the salt. I noticed you’re using iodized salt and I wanted to put out there the idea of using sea salt/Himalayan salt. Some varieties aren’t very pricey and it’s supposed to be much much better for us to have these natural salts rather than iodized or kosher. Look into it and see what you think!
Thanks for this great snippet of your healthful life. :)
Just take supplements for iodine and B12 and iron though.
I grew up in a household where the washing of your hands was done so often that it almost seemed painful. Cats around the food.... nope....that would never happen. I have long hair, but just this past Thanksgiving at 47 years old, I was run out of the kitchen until I had it securely pinned up. It is extreme and I don't think I am nearly as rigid in my home, but I am watching your video and thinking this is why my parents will not eat food prepared in anyone else's home.
@@thatdiycouple5513 hmmmmm..... must of hit a nerve. I actually didn't "diss" you in my opinion. I agree with pretty much everything you stated above. I did say that I am not nearly as rigid in my home as my parents were. They are both 82 years old and are of very healthy weight (150 and 165 ish for him) They eat very healthy whole foods and were brought up to do that. I own a cleaning service and when one of my team members have seen cats on the counter when someone was cooking....my team members declined the food so I really don't think it is isolated to my opinion or my parents opinion alone. What you are doing is working. It's not like I said you are nasty. I don't feel that you are. Try not to be so easily offended. It was an observation.
Penny Penny ...I agree... everything has its place ....I’m a lover of animals.....but they also know this by how I treat them ...I don’t need them laying around my food that I consume...and I don’t believe that shows them that I don’t care ... 🤪😖... they have there place... I don’t eat on the floor or out of the same bowl ... ...but to each own ...I guess ...🤪
I have to agree i was very into the prep until i saw the cat sniffing in the food and flopping his tail arond the food i mean i can guarantee you they are eating cat and dog hair nasty.
I also agree with the "no cats on the kitchen counter" stance ☹ Everyone is different and entitled to his/her own opinion.
I also found the cat on the counter and around the food very offputting! Yuck! It makes me afraid to eat at someone's house that owns a pet!
Great video. Just wondering if you could share what your average weekly/monthly grocery bill looks like eating this way (organics, etc) for the two of you (and dog included). Would be so helpful. Thank you!
I've always loved pink lady apples. But recently I discovered a heritage type (I live in Italy so maybe you can't get them over in the states) called Annurca, which are delicious. Really firm. Small (good for my kids, who tend to waste parts of larger apples) and soooo delicious. I am planning to grow some trees, and when I researched, apparently they have more nutrients than many apples.
I totally get apple pickiness!
Your video on meal prep was very helpful. Would love to see what else you eat. You don’t eat squash and beans every night do you?
hey there. i'm just starting this journey for myself. what kinds of beans were those you were cooking? they looked like split peas and lentils instead of beans. just wanting to be sure i'm following because it all looked so good AND do-able!!! thx.
I'm totally with John on the apple choices. Hard, crisp and juicy. Kiwi berries are wonderful!!
Yeah nothing but hard crispy apples will do for me also!!
He's funny as hell!!!! Lol! Thanks for the inspiration! This video was very helpful!
Fabulous!!!!!!!!!!!!!!! I am def doing this, it all looks so simple. Question though! :) What dressing do you have on your salad and how come you don't measure your coconut oil in your lentil recipe, to get the accurate amount of fat? Thanks so much!!!
I wondered about measuring the fat in the soup too! Plus she puts 1T olive oil on her salad adn that's all that is allowed for lunch and dinner on BLE. And apparently the veggies in the soup are not counted. Everything else is weighed and then some things are not counted at all. She must be on maintenance because the BLE weight loss plan has 20 oz of veg per day,
I feel the same about apples. I like then on the less than ripe side.
I love the idea of having all of my meals made for the week. Do you mind saying how much you spend on average for your food for the month?
Do you refit the items having spinach in it and the fruit ones as well?like this idea.thanks..blessings..not refit..but refrig..
Can I ask why you still use oil? I believe mushrooms need to be cooked. Great job on the food prep!
Im about to try switching to a plant based diet once I am done with my current batch of food and this video will be so helpful!!! Thanks so much
Thats awesome! Will definitely watch more of your videos throughout the next 2 weeks haha. Itll be a crazy chance going from keto (yeah, I know...) to this, but itll be so worth it in the end! Plus I already started enjoying veggies more than I did when I was younger, so I can imagine with a tastebud change itll be the best thing ever!!
And congrats to the both of you on the weightloss!
Can you share that bean recipe? Looks so good! I took notes but I’m afraid I missed something.
Did you decide to cut out the second fruit serving in your plan for BLE? Just wondering, I’m getting ready to totally do this thank you for sharing!
Can I ask if you add anything as a salad dressing to either the lunch or dinner salads? Thanks!
I would love a tour of your pantry sometime!
He is soooo funny!!!! Great video!
Wow, you are amazing and so talented.. Each time you weigh the food, do you just start at 0 each time you add your 6 oz portions.
Do you have written out instructions for this? Or even quantities/grocery list?