Advertising
Advertising

Published on March 29, 2018

7-Day Vegan Diet Plan: Eat Healthy with Under 2,000 Calories per Day

7-Day Vegan Diet Plan: Eat Healthy with Under 2,000 Calories per Day

Most people that follow a diet plan do it the wrong way.

They either lack the knowledge to properly structure a diet plan or make the diet plan unnecessarily hard. Following a diet plan should be helpful in reaching your goal, not a hindrance.

I’m generally not a big believer in “one size fits all” diet plans, as diet plans work best when customized. This is because there are plenty of variables that need to be considered when structuring a diet plan. These variables include: age, gender, physical activity level, goals such as weight loss, maintenance or muscle build up, food preference or distaste.

All these factors can heavily affect a diet plan. The best diet plan is the diet plan that works for you–one plan that suits your goals and is structured in a sustainable way.

Therefore, the following diet plan is not intended to be followed strictly. Keep the meals and ideas that you like and disregard the other ones. Individualize the plan by yourself using apps such as MyFitnessPal or with the help of a knowledgeable friend or coach.

But let’s first address the basics:

Can’t I just listen to my body?

I know a young woman with a meal plan that consists of bland noodles, literally. The only food that this person eats is noodles. Therefore noodles are on her dining table nearly 365 days a year.

This is incredibly unhealthy for obvious reasons. One food alone doesn’t provide you with the necessary nutrients to sustain a healthy existence. The reason she’s eating only one food and isn’t looking to change anytime soon is because noodles are the only food that she likes.

This is what the nutrition industry doesn’t want you to know: your taste buds can change. Taste is extremely variable. Have you ever eaten a food, hated it, but after continuous exposure to the thing you’ve become accustomed to it? Maybe you even started to like it? This happened to me multiple times.

I just recently started eliminating added salt out of my diet. In the first week every food tasted completely bland. But after 2 weeks, unsalted food tasted completely normal as though it had been seasoned with salt just seconds before.

The truth is, that you can’t listen to your body these days when it comes to your food intake. The nutrition industry is making you addicted to its products by using artificial sweeteners, aromas and colors. The healthiest foods are the ones that you can find in the produce aisle.

But remember that healthy is always relative.

A healthy diet is always relative. – Dr. Michael Greger MD

What is a healthy vegan diet plan?

I remember talking to my mother a couple of years ago. Back then I used to eat McDonalds; after one time I had eaten there I realized that I was not performing at my usual level. This was also the time when I was usually eating about 1 kilogram of meat every single day.

Back then I thought that my diet plan was ‘healthy’. I didn’t realize that there was plenty of room for optimization.

Now I know that healthy is always relative. A pack of donuts is healthy when the alternative is pure sugar. Pancakes are healthy if the alternatives are donuts. Whole grain vegan pancakes are healthy if the alternative is traditional pancakes.

Healthy is relative. The healthiest diet plan for you is the one that fits these two premises:

  • It improves your current situation
  • It can be followed in the long-term

The benefits of a healthy vegan diet plan

A couple of my friends tank their cars with premium gasoline, yet don’t pay attention for a single minute to the foods they put in their bodies. Their flats where they choose to live in are decorated by designers. Yet they don’t take care of the place where they necessarily have to live in: their bodies.

Your body is renewing itself every 7-10 years. This is pretty astounding. A couple trillions of cells get replaced in that period. And where does your body get the building blocks from? Your diet.

You have to set your priorities straight. Don’t be penny wise and pound foolish.

The 7-day vegan diet plan

This plan is suited to reach an average goal of about 2,000 calories per day (1942cal to be exact). This is the ideal calorie intake of an average women, or for an average man who is looking to lose weight (500 calorie deficit per day, resulting in about 0.5kg weight loss per week).

The amount of fiber is around 50grams, which is nearly double the amount of the minimum daily intake and three times the amount in the average american diet.[1]

This means that the meal plan is extremely healthy in comparison to what you’ll find on the market. You might feel a big increase in your energy.

This meal plan is ideally for people who want to start eating a vegan diet. The meals are diverse, so you’re able to see the full range of what you can expect on a vegan diet.

Note:  This plan is not meant to be followed 100%. Take all the positive things that you want from this plan and eliminate the negative ones. If you want to have a fully customized plan, you can visit my website (Hint: There’s a free gift for you).

Important: Drink 3-4 liters of water every day and add green tea / coffee to your diet, as these are antioxidant-rich and healthy beverages.

Day 1

Total: 1614 calories, 231g carbs (66%), 50g fat (14%), 71g protein (20%), 45g fiber

Breakfast

Banana-Ginger-Pear-Bowl

(734 calories, 98g carbs, 27g fats, 32 g protein, 20g fiber)

Ingredients

Advertising

  • 1 banana
  • 1 pear, stoned
  • 1 date, stoned
  • 3 tablespoons almonds
  • 1 tablespoon flaxseeds
  • 1 tablespoon hemp flour
  • 1/2 tablespoon carob powder
  • 1/2 tablespoon fresh ginger
  • 250ml soy milk

Steps

  1. Cut the banana, pear, dates and almonds into pieces (size to your personal liking).
  2. Put all the ingredients in a bowl. Add the soy milk.

Lunch

Amaranth-Hemp Seed-Salad

(250 calories, 27g carbs, 11g fats, 13g protein, 8g fiber)

Ingredients

  • 1 Nori leaf, chopped
  • 4 handful of mixed salads
  • 10g of amaranth
  • 1 handful of sugar snaps
  • 2 tablespoons of hemp seeds

Steps

  1. Put all the ingredients in a bowl.
  2. Add some dressing, I recommend an Italian dressing.
  3. Make sure you use only a little bit of oil.

Snack

Banana Ice-Cream

(210 calories, 54g carbs, 1g fat, 0g protein, 6g fiber)

    Ingredients

    • 2 Ripe Bananas

    Steps

    1. Peel and slice the bananas, place them in a container and freeze them for 1 hour.
    2. Remove the frozen bananas from the freezer and let them thaw a little at room temperature.
    3. Place the bananas in a food processor and process until smooth and creamy, like soft-serve ice cream.
      You can vary the recipe by adding a little cinnamon, vanilla or cocoa powder.

    Dinner

    Healthy Greens Plate

    (420 calories, 52g carbs, 11g fats, 26g protein, 11g fiber)

    Ingredients

    • 100g brown rice (cooked)
    • 200g firm tofu
    • 2 cups broccoli

    Steps

    1. Cook the brown rice and the broccoli in a medium-sized pot.
    2. Add the tofu in a pan with a little bit of water.
    3. When the ingredients are ready: Drain the water.
    4. Add flaxseeds for extra crunchiness and health.

    Day 2

    Total: 2219 calories, 295 carbs (67%), 56g fat (13%), 87g protein (20%), 74g fiber

    Breakfast

    Breakfast Bowl

    (787 calories, 107g carbs, 31g fat, 26g protein, 18g fiber)

      Ingredients

      • 1 banana
      • 1 pear
      • 1 date, stoned
      • 3 tablespoons of almonds
      • 1 tablespoons of flaxseeds
      • 1/2 cup of millet flakes
      • 1/2 tablespoon of grated ginger
      • 250ml soymilk (low-sodium)

      Steps

      1. Peel the banana.
      2. Stone the pear.
      3. Cut the banana, pear, almonds and the dates into tiny pieces.
      4. Put all the ingredients into a bowl.
      5. Add the soymilk.

      Lunch

      Spaghetti with White Bean Tomato Sauce

      (373 calories, 66g carbs, 10g fats, 15g protein, 11g fiber)

      Ingredients

      • 2 ounces uncooked whole-grain spaghetti
      • 5-ounces low-sodium tomato sauce
      • 3-ounces low-sodium cannellini beans, drained and rinsed
      1. Cook the spaghetti according to the package directions; drain.
      2. Meanwhile, in a medium saucepan, combine the spaghetti sauce and beans, cover, and warm over low heat.
      3. Serve the spaghetti topped with the tomato-bean mixture.

      Snack

      On-the-go Smoothie (385 calories, 76g carbs, 4g fats, 10g protein, 22g fiber)

      Ingredients:

      • 1 very ripe banana
      • 2 cups frozen raspberries
      • 1 cup soy milk

      Steps

      1. Combine all the ingredients in a blender.
      2. Blend for about 2 minutes.

      Dinner

      Bean-Kale Madness

      (674 calories, 106g carbs, 11g fat, 36g protein, 23g fiber)

      Ingredients:

      • 100g amaranth (cooked)
      • 200g kale
      • 2 cups kidney Beans

      Steps

      Advertising

      1. Cook the amaranth and the kale in a medium-sized pot.
      2. Add the kidney beans in a pan with a little bit of water.
      3. When the ingredients are ready: Drain the water.
      4. Add a tablespoon of flaxseeds (approx. 50 calories) for extra crunchiness and health.

      Day 3

      Total: 1872 calories, 244g carbs (61%), 71g fat (18%), 85g protein (21%), 59g fiber

      Breakfast

      Banana-Ginger-Pear-Bowl

      (734 calories, 98g carbs, 27g fats, 32g protein, 20g fiber)

      Ingredients

      • 1 banana
      • 1 pear, stoned
      • 1 date, stoned
      • 3 tablespoons almonds
      • 1 tablespoon flaxseeds
      • 1 tablespoon hemp flour
      • 1/2 tablespoon carob powder
      • 1/2 tablespoon fresh ginger
      • 250ml soy milk

      Steps

      1. Cut the banana, pear, dates and almonds into pieces (size to your personal liking).
      2. Put all the ingredients in a bowl.
      3. Add the soy milk.

      Lunch

      Green Salad with Edamame and Beets

      (271 calories, 30g carbs, 8g fat, 21g protein, 12g fiber)

        Ingredients

        • 2 cups mixed greens
        • 1 cup shelled edamame
        • 1/2 medium beet, shredded
        • 1 Tbsp. chopped fresh cilantro

        Steps

        1. Combine greens, edamame, beet and cilantro.
        2. Top with 2 tablespoons of olive oil and 2 tablespoons of apple cider vinegar.

        Snack

        Handful of Pecan Nuts

        (301 calories, 6g carbs, 31g fat, 4g protein, 4g fiber)

        Ingredients

        • pecan nuts

        Steps

        1. Put a handful of antioxidant-rich nuts in your hands.
        2. Then eat it. Simple.

        Dinner

        Rice, Kale and Beans Combination

        (566 calories, 110 carbs, 5g fat, 28g protein, 23g fiber)

        Ingredients

        • 1 cup brown rice
        • 200g kale
        • 2 cups Kidney Beans

        Steps

        1. Cook the brown rice and the kale in a medium-sized pot.
        2. Add the kidney beans in a pan with a little bit of water.
        3. When the ingredients are ready: Drain the water.
        4. Add a tablespoon of flaxseeds (approx. 50 calories) for extra crunchiness and health.

        Day 4

        A high calorie day. When you’re following a diet plan, it is not necessary to have every single day at the same calorie level. You’re allowed to splurge, just don’t forget to make up for it the next or the previous day. What matters is the calorie level over the week.

        Total: 2557 calories, 212g carbs (46%), 167g fat (46%), 82g protein (18%), 65g fiber

        Breakfast

        Breakfast Bowl

        (787 calories, 107g carbs, 31g fat, 26g protein, 18g fiber)

        Ingredients

        • 1 banana
        • 1 pear
        • 1 date, stoned
        • 3 tablespoons of almonds
        • 1 tablespoons of flaxseeds
        • 1/2 cup of millet flakes
        • 1/2 tablespoon of grated ginger
        • 250ml soymilk

        Steps

        1. Peel the banana.
        2. Stone the pear.
        3. Cut the banana, pear, almonds and the dates into tiny pieces.
        4. Put all the ingredients into a bowl.
        5. Add the soy milk.

        Lunch

        Almond-Flaxseed-Burger – combined with Sweet Potatoes

        (1520 calories, 78g carbs, 125g fat, 43g protein, 39g fiber)

          Ingredients

          • 2 garlic cloves
          • 1 cup of almonds
          • 6 tablespoons of flaxseeds
          • 2 tablespoons of apple cider vinegar
          • 2 tablespoons of coconut oil
          • 1 cup sweet potatoes

          Steps

          1. Put the sweet potatoes into the oven.
          2. Blend all the other ingredients together. Form two burger patties.
          3. You can eat these vegan-meat-patties raw or put some coconut oil on them and put them into a baking pan at medium heat.
          4. Cook until they’re golden.
          5. Add the sweet potatoes.

          Dinner

          Amaranth-Hemp Seed-Salad

          Advertising

          (250 calories, 27g carbs, 11g fats, 13g protein, 8g fiber)

          Ingredients

          • 1 Nori leaf, chopped
          • 4 handful of mixed salads
          • 10g of amaranth
          • 1 handful of sugar snaps
          • 2 tablespoons of hemp seeds

          Steps

          1. Put all the ingredients in a bowl.
          2. Add some dressing, I recommend an Italian dressing.
          3. Make sure you use only a little bit of oil.

          Day 5

          An extremely low fat and calorie day, as Day 4 had over 150+ grams of fat and over 2.5k calories. We’re making up for it at that time with low calories and fat. Our fiber is still high though, which means you won’t starve.

          Total: 1376 calories, 240g carbs (70%), 30g fat (9%), 71g protein (21%), 61g fiber

          Breakfast

          Blueberry-Antioxidant-Smoothie

          (237 calories, 66g carbs, 5g fat, 4g protein, 24g fiber)

          Ingredients

          • 1 ripe banana
          • 3 cups of cold water
          • 1 cup of blueberries
          • 1 tablespoon of flaxseeds
          • 1 tablespoon stevia sweetener
          • 1 tablespoon of mashed rooibos

          Steps

          1. Combine all the ingredients in a blender.

          Snacks

          Fruit platter

          (407 calories, 93g carbs, 1g fat, 6g protein, 8g fiber)

          Ingredients

          • 1 cup blueberries
          • 2 bananas
          • 2 oranges

          Steps

          1. Peel the orange and the bananas.
          2. Slice them both into mouth-sized pieces.
          3. Add the blueberries.

          Lunch

          Kale and Beans Combination

          (318 calories, 58g carbs, 3g fat, 23g protein, 21g fiber)

            Ingredients

            • 200g kale
            • 2 cups Kidney Beans

            Steps

            1. Cook the kale in a medium-sized pot.
            2. Add the kidney beans in a pan with a little bit of water.
            3. When the ingredients are ready: Drain the water.
            4. Add a tablespoon of flaxseeds (approx. 50 calories) for extra crunchiness and health.

            Dinner

            Tofu Scramble

            (414 calories, 23g carbs, 21g fat, 38g protein, 8g fiber)

            Ingredients

            • 1 teaspoon olive oil
            • ¼ cup onions, chopped
            • 1 cup red and green bell peppers, chopped
            • 1 cup spinach
            • 12-14 ounces tofu, crumbled
            • Salt and pepper, to taste

            Steps

            1. Heat oil in a pan, add onions and peppers.
            2. Sauté until vegetables are softened.
            3. Add spinach, crumbled tofu, salt and pepper.
            4. Cook for a few minutes on medium heat and serve.

            Day 6

            A great idea for someone that is interested in eating more, small meals per day. There are 2 snacks included.

            Total: 1599 calories, 283g carbs (78%), 20g fat (6%), 60g protein (16%), 47g fiber

            Breakfast

            On-the-Go Smoothie

            (385 calories, 76g carbs, 4g fats, 10g protein, 22g fiber)

            Ingredients

            • 1 very ripe banana
            • 2 cups frozen raspberries
            • 1 cup soy milk

            Steps

            1. Combine all the ingredients in a blender.
            2. Blend for about 2 minutes.

            Lunch

            Spelt noodles with BeyondMeat

            (523 calories, 79g carbs, 6g fats, 33g protein, 9g fiber)

            Advertising

              • 85g of spelt noodle (uncooked)
              • 3-ounces of Chicken Free Strips by BeyondMeat
              • 5-ounces tomato sauce

              Steps

              1. Cook the noodles according to the package directions; drain.
              2. Meanwhile, in a medium saucepan, cook the chicken free strips to your liking.
              3. Add the tomato sauce.
              4. Serve the noodle with the tomato and vegan chicken mixture.

              Snack

              Handful of berries

              (85 calories, 21g carbs, 1g fat, 1g protein, 3g fiber)

              Ingredients

              • Blueberries / Raspberries

              Steps

              1. Put a handful of antioxidant-rich berries in your hands.
              2. Then eat it.

              Dinner

              Green Salad with Edamame and Beets

              (271 calories, 30g carbs, 8g fat, 21g protein, 12g fiber)

              Ingredients

              • 2 cups mixed greens
              • 1 cup shelled edamame
              • 1/2 medium beet, shredded
              • 1 Tbsp. chopped fresh cilantro

              Steps

              1. Combine greens, edamame, beet and cilantro.
              2. Top with 2 tablespoons of olive oil and 2 tablespoons of apple cider vinegar.

              Dessert

              Fruit Pops

              (335 calories, 77g carbs, 1g fat, 5g protein, 1g fiber)

                Ingredients

                • About 3 cups unsweetened fruit juice of your choice, such as grape, pomegranate or orange juice (squeeze at home and use the pulp for more health benefits)

                Steps

                1. Fill an ice pop mold (set of 6) with the juice, put a wooden stick in there.
                2. Let it freeze for a couple of hours.
                3. To remove a frozen pop from the mold, run briefly under warm water.

                Day 7

                A diet has to be sustainable. Today we eat pancakes for breakfast.

                Total: 2355 calories, 385g carbs (74%), 66g fat (13%), 67g protein (13%), 85g fiber

                Breakfast

                Banana-Chocolate Pancakes

                (1,375calories, 218g carbs, 47g fat, 47g protein, 65g fiber)

                Ingredients

                • 2 peeled and mashed bananas
                • 2 dried dates, stoned
                • 20g amaranth
                • 240ml chocolate hemp milk
                • 250ml water
                • 70g buckwheat flour
                • 4 tablespoons of linseeds
                • 4 tablespoons of hemp protein
                • 3 tablespoons of carob powder
                • 2 tablespoons of cacao nibs

                Steps

                1. Blend all these ingredients together.
                2. Pour very few coconut-oil (use an oil-spray) into a baking pan.
                3. Pour the ingredients into the baking pan until you have the right size of the pancake for you.
                4. Bake for 5 minutes, turn it to the other side and bake for another 5 minutes.

                Lunch

                Amaranth-Hemp Seed-Salad

                (250 calories, 27g carbs, 11g fats, 13g protein, 8g fiber)

                Ingredients

                • 1 Nori leaf, chopped
                • 4 handful of mixed salads
                • 10g of amaranth
                • 1 handful of sugar snaps
                • 2 tablespoons of hemp seeds

                Steps

                1. Put all the ingredients in a bowl.
                2. Add some dressing, I recommend an Italian dressing.
                3. Make sure you use only a little bit of oil.

                Dinner

                Mint Couscous

                (730calories, 140g carbs, 23g protein, 8g fat, 12g fiber)

                  Ingredients

                  • 3/4 cup hot mint tea
                  • 3/4 cup uncooked couscous
                  • 4 to 5 dried apricots
                  • 8 to 10 pitted dried black olives
                  • 1 tablespoon chile paste, preferably harissa sauce
                  • 1/3 cup cooked chickpeas, drained and rinsed

                  Steps

                  1. Combine the hot tea and couscous in a medium bowl.
                  2. As the couscous absorbs the liquid, slowly fluff it with a fork.
                  3. Add the remaining ingredients, stir together and serve.

                  Reference

                  [1]United States Department of Agriculture: Average Fiber Intake

                  More by this author

                  Florian Wüest

                  Qualified and experienced fitness trainer and online coach.

                  Why You Should Keep a Fitness Journal to Jumpstart Weight Loss The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

                  Trending in Physical Strength

                  1 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious 2 How to Prevent Neck Pain from Sleeping (And Quick Fixes to Help You) 3 Do Essential Oils for Weight Loss Actually Work? 4 3 Simple Steps to Reduce Your Gut Inflammation 5 Understanding Intermittent Fasting Benefits: More Than Just Weight Loss

                  Read Next

                  Advertising
                  Advertising
                  Advertising

                  Last Updated on January 17, 2019

                  8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                  8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

                  In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

                  Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

                  Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

                  Why Is It Hard to Live A Peaceful And Happy Life?

                  Our Habitat Has Become Too Technological

                  The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

                  There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

                  How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

                  According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

                  Too Many People Don’t Want to Unplug

                  Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

                  The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

                  Listen carefully:

                  We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

                  Advertising

                  The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

                  Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

                  8 Mindfulness Exercises to Start Practicing

                  There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

                  Are you ready for it? Let’s go!

                  1. Pray Daily

                  You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

                  When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

                  Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

                  Pray. You won’t regret it.[5]

                  2. Pay Attention to Your Inner Thoughts

                  A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

                  By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

                  Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

                  Advertising

                  If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

                  This article can guide you to beat negative thoughts:

                  How to Stop Automatic Negative Thoughts When You’re Overwhelmed

                  3. Smile Often

                  Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

                  Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

                  Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

                  The moment that you smile unconsciously, you then know that you are truly happy.

                  4. Organize Your Working Desk

                  A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

                  When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

                  Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

                  Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

                  Advertising

                  5. Celebrate Your Friend’s Victories

                  I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

                  Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

                  What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

                  6. Listen to Your Spouse/Partner

                  God put someone in your life for a reason. You might as well listen to him or her.

                  I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

                  I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

                  7. Give Yourself a Break from Technology

                  You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

                  How do you do that? This is my formula:

                  First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

                  If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

                  If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

                  Advertising

                  If you score more than 35, you need to take action immediately.

                  Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

                  8. Go Exercise

                  Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

                  The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

                  You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

                  12 Benefits of Regular Exercise You Should Know

                  The Bottom Line

                  It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

                  It is possible to live a happy and peaceful life. It only depends on you.

                  Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

                  More Resources About Mindfulness

                  Featured photo credit: Lesly Juarez via unsplash.com

                  Reference

                  Read Next