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What I Eat In A Day ~ Plant-Based

With all of the Olympic excitement going around, there's a bit more inspiration to thrive to be the best in what ever it is you are going for, am I right?
I have a great sense of nostalgia watching the games and hearing about the athlete's stories. It has been 6 years since I competed in the Olympics (where does time go!?), yet the butterflies are still there when I start thinking about the feeling I had in the start gate.

Since then, I've found a new passion in nutrition, playing in the kitchen, and the plant-based lifestyle.

Living a plant-based lifestyle to some may sound restrictive. I'm here to tell you that it is the OPPOSITE.

Eating a plant-based diet means to eat in ABUNDANCE.

Julia Murray with Fruit

Think about this.

The foods you want to put into your body are:

  • Nutrient-dense
  • Calorically low, naturally 

What does this mean? You get to eat more of the good stuff!

Why wouldn't you want to eat a huge plate of plant foods, compared to just a small, measured out portion of animal foods?

You're getting more bang for your bite when you add more fruits, veggies, grains, legumes, tubers, nuts and seeds to your day.


More good food, less bad food!

The last thing we want to do is turn eating into a chore. It is something that should be enjoyed and celebrated, rather than counted and scientifically measured out with a pang of guilt when you go over your perceived daily allowance.

So, it's time to switch your thinking around. Rather than measuring out your portions of the bad stuff, just eat in abundance the good stuff.

Whole, plant- foods is what I'm talking about. Eat until you are satiated. Because of the bulkiness and amount of fibre of plant-foods compared to animal products, plants will take up more space in your stomach. This triggers to your brain that you are full. You will be full of vitamins, minerals, fibre, nutrients and antioxidants to fuel your body the way it wants to be fuelled.

What does a whole food, plant-based day look like?

Breakfast options:

Bowl of prepared JulesFuel
  • Bowl of Jules Fuel topped with coconut yogurt or apple sauce and tons of fresh fruit.
  • Buckwheat Oats with chia seeds topped with fresh fruit.
  • Smoothie packed with kale, spinach, carrot, 2-3 bananas, ginger, turmeric. 
  • Banana Oat pancakes with fruit and apple sauce- blend oats into flour, add 2-3 bananas, dash vanilla and cinnamon, and almond milk to the right consistency. Blend, and make pancakes!
  • Jules Fuel cookies (great for camping)




Lunch options:

Banana Ice Cream



Dinner options:

lentil dahl
  • Collard Green Wraps
  • Humungous salad
  • Lentil Dahl
  • Tacos with beans, rice, avocado, salsa and sriracha 
  • Glory Bowls!
  • Rice, lentils or beans, raw veggies, spinach, all drizzled with Tahini Sage dressing
  • Stirfry
  • Soba Noodle bowl
  • Spiralized Yam Pasta with avocado & zucchini
  • Pasta (quinoa or brown rice pasta) with:
      • Roasted or BBQ'd Veggies (caramelized onions in a bit of water make an easy, naturally low fat and low sodium, light sauce)
      • avocado pesto (basil, avocado, garlic blended)
      • homemade tomato sauce



  • Fresh fruit! (Obsessed with watermelon right now)
  • Dates (as fresh as you can get!)
  • Apples with nut butter
  • Popcorn (sprayed with water, or a bit of coconut oil, and sprinkled with garlic powder or curry powder, or nutritional yeast)
  • Date and Oat balls



Vegan Cookies



Since becoming a Registered Holistic Nutritionist, I have become very excited to share my new found knowledge and excitement for the plant-based lifestyle and fuelling your body with what it needs to thrive.

So, I've started my own food blog and I'll be giving you a recipe each week to add to your repertoire!

If you want an in-depth explanation of why plant-based is the lifestyle to adopt, check out the 'why plant-based' page on the site. There's tons of resources and questions answered.


Julia Murray at the Vancouver Olympics

In the mean time, let's cheer on our RIO competitors! I remember the feeling of being in the Olympics in Vancouver, walking into my room at the Athlete's Village for the first time to a bed covered with fan mail encouraging to do my best in my race.
This was something I'll never forget, and I know it means the world to those competing in Rio right now. So GO CANADA! Cheer on the Canadians and send them some personal messages. 

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August 14, 2016 by Julia Murray

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