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Top 10 Gluten Free Swaps

If you are working hard to improve your overall health and quality of life, one thing you need to start doing if you haven’t yet is to start to remove gluten from your life.

And this doesn’t mean you should go run out and buy the gluten-free version of your favorite foods. If you are eating processed foods and pick up the gluten-free version, this doesn’t make it healthier and can even make them more unhealthy as companies try to replace the gluten with even more harmful ingredients.

The best way to avoid gluten is to eat a diet of whole foods, just like most of the foods we put on our Custom Meal Plans. If you are trying to avoid gluten, just let us know, and we’ll make sure to make you a plan that is entirely gluten-free, yet still full of fantastic tasting meals that will get you to your goals.

But, because gluten is naturally occurring, eating all natural foods and grains can still contain gluten.


  1. Pasta – Who doesn’t like pasta? It’s it always one of the top foods that people miss when they start eating healthy and when they cut out gluten, so the best thing to do is to find something to replace it. Just because you are living a better lifestyle that is healthier, doesn’t mean you can never have pasta again if you replace the noodles with better ingredients.

Swap – Zoodles (zucchini strings) and spaghetti squash are great alternatives to gluten-filled past. They taste great with marinara sauce and protein toppings, but you don’t get the gluten and instead get a nice serving of vegetables.

  1. Bread – Bread is everywhere and if you’ve made the switch to gluten-free, or even just eating better, this may be the food you miss because we use it everywhere. Often, you are served bread before a meal, you eat toast for breakfast, or you eat it with your hamburger. Some people include bread in every single meal that they eat, even though it isn’t good for us.

Swap – Sweet potato toast is the perfect replacement for your morning breakfast. Just slice your sweet potatoes, so the slices are ¼ inch thick and place in the toast, allowing them to cook until they are cooked through. You may need to toast them 3-4 times until they are done, but then just put butter, almond butter, or avocado on it.

  1. Flour – Most traditional flour is made from wheat, which contains gluten. Flour is a top ingredient in baked goods and some dishes.

Swap: Almond flour – Almond flour is a great alternative to flour made of wheat. It is easy to use and does not contain gluten, so it is the perfect swap!

  1. Tortillas – So how can you have Taco Tuesday without tortillas?

Swap – Lettuce or use cassava and coconut tortillas! Lettuce cups or pieces of chard are a great alternative to gluten-filled tortillas, or if you really want a tortilla, go with a cassava and coconut tortilla.

  1. Salad Dressings – Too many salad dressings have gluten in them, as they are put in as a thickening agent. Unless your dressing is all natural AND gluten-free, you may want to think twice.

SwapHomemade salad dressings are the best. Not only can you control everything that is put it in, but you can be sure it will be gluten-free.

  1. Granola – Granola is not a product that you regularly see and automatically think gluten, but because most granola contains a lot of oats, it is often contaminated by gluten. When purchasing granola, be sure you grab one that is gluten-free.

Swap – All natural granola that is gluten-free, or make your own granola using gluten-free oats, or just make it oat-free.

  1. Oatmeal – While oats themselves do not contain gluten, they are typically processed in the same facility as wheat. This means that oats have a high rate of contamination and if you have celiac disease or a gluten allergy, this can be problematic. 

Swap – Swap your oatmeal for gluten-free oats and make your oatmeal from scratch. These can be processed in a facility that is contaminated with gluten. When buying your oats, make sure that they say they are gluten-free. If you are unsure about the product, reach out to the company to make certain.

  1. Crackers – Most crackers that are sold on the shelves contain gluten, and those that don’t are usually so heavily processed to the point where you shouldn’t be eating them. Try something all natural and gluten-free.

SwapMary’s Gone Crackers are a great alternative to traditional crackers and are made with all organic ingredients, plus they are also vegan!

  1. Cookies – If you haven’t switched to whole foods yet, then you are probably eating cookies made with gluten. This is also the case with any baked goods that may be made with flour.

Swap – Try making your own cookies from almond flour or other, natural, gluten-free ingredients. This way you know just what is in them.

  1. Cereal – Most of us grew up on cereal, and if you have kids, you may be feeding it to them as well. There are so many things wrong with the fun packs of cereals that line the shelves at the grocery store, as they contain a lot of artificial ingredients, tons of sugar, and a lot of gluten. Even natural cereal without the added sugars still may contain gluten.

Swap – Gluten-free rice cakes are a great alternative to traditional cereal. They come gluten-free, and it is so easy to turn it into a delicious cereal. Just break up the rice cakes, add some almond milk and banana. And, if you want extra flavor and protein, this tastes great with Organic Vegan Protein Superfood.  

If you are on our Custom Meal Plans, many of these foods may be familiar to you as we try to limit the amount of gluten on our meal plans, with the only exception being Ezekiel bread if you really want to have bread on your plan. Otherwise, just let us know you want a gluten-free meal plan, and we can turn both the Custom Meal Plans and our Shred Fast meal plans into an entirely gluten-free diet.

Gluten Intolerance and Celiac. What’s the Difference?

Over the past decade, more and more people are becoming aware of the complications that can arise from consuming gluten and we are learning that going gluten-free is more than just the latest fad.

And even though some may not entirely realize why they should be staying away from gluten, they are beginning to understand that some people are more sensitive to it than others. Some people appear outwardly to tolerate it just fine, while others become really ill.

There are two misconceptions when it comes to needing to be on a gluten-free diet. The first is that only people with celiac disease can’t have gluten and the other misconception is that everyone else that is gluten-free is only doing it because it is trendy.

The reality is that celiac disease is not the only reason many people avoid gluten. A much more common condition than celiac disease is gluten intolerance.

While everyone can benefit from avoiding or limiting gluten, as it can damage your gut and cause bloating, some people need to avoid it altogether to risk becoming ill.

If you feel sick after eating gluten, then there is a chance you are either gluten intolerant or have celiac disease.

Keep in mind that if you are having issues eating gluten, you should see your doctor and refrain from self-diagnosing.

What you’ll learn in this post…

  • What celiac disease is
  • How celiac is different than gluten intolerance
  • If a wheat allergy could be the culprit to your illness
  • When it is time to see a doctor


Celiac disease is a severe autoimmune disorder with no cure and is controlled through a strict gluten-free diet.

When someone with celiac eats gluten, their body sends out an automatic immune response that attacks their small intestines. The small intestines contain small fingerlike structures that help to absorb nutrients into the bloodstream, and when a person who has celiac eats gluten, their immune system can destroy these little structures, interfering with the body’s ability to absorb nutrients properly.

Celiac disease is a genetic disorder that can be triggered by the consumption of gluten. This is a genetic disorder than can develop at any age.

Currently, the only way to treat celiac disease is through a strict gluten-free diet, avoiding even the smallest amount. If left untreated, more issues can occur, such as type I diabetes, multiple sclerosis, skin rash, anemia, osteoporosis, intestinal cancer, epilepsy, and migraines [1].

If you think you may have celiac disease, see a healthcare professional before self-diagnosing.


Gluten intolerance, or more commonly known as gluten sensitivity, is different than celiac disease although they do share many of the same symptoms, such as bloating, constipation, headaches, joint pain, and diarrhea.

This condition is less understood than celiac disease, often leading many people to self-diagnose and misdiagnose themselves. Because there is so much of this that goes around, it makes many people question whether or not this is a real condition or something people think they have because gluten-free has become the newest “thing.” Much of the misdiagnosis occurs when someone associates their ailments with gluten when there are many different things that could be the real culprit. This does an injustice to those who suffer from gluten intolerance, making it harder for them to reach out for help.

If you think you have a gluten intolerance, it is important to see a professional so you can ensure that there is not another underlying issue that you could be missing (2).


If you are having issues eating gluten, there could be a third culprit, and that is a gluten or wheat allergy. This is actually one of the to allergies in the US and so is not uncommon. This is also why so many people have such trouble eating foods that contain gluten (3).  

If you have a gluten or wheat allergy, you may be experiencing some of the symptoms associated with celiac disease or gluten intolerance, but the culprit could be an allergic reaction. People with a gluten allergy may experience nausea, diarrhea, hives or rash, and difficulty in breathing.

If you are allergic to gluten, you will want to follow a similar strict gluten-free diet as those that have celiac disease. If you believe that you could be allergic to gluten, your doctor can perform an allergy test to confirm or dismiss your suspicions.


Almost everyone reacts to gluten negatively, whether they realize it or not as your body tries to process it. Therefore you should limit the intake of gluten in your diet. However, if you think you are experiencing any of the above symptoms, or notice a correlation between consuming products with gluten and illness or discomfort, see your doctor.

It is important to not self-diagnose yourself, something that many people try to do. You could be overlooking an entirely separate issue and it may be something else that is making you ill. In this case, it is important to know which foods you should be avoided other than gluten. If you do have celiac disease, gluten sensitivity, or a gluten allergy, you should know the severity so that you can take precautions. People with severe reactions may become ill with the slightest contamination.


If you fall into any of the categories above, then removing gluten from your diet can relieve many of your symptoms and once you do, your body and gut can start to heal themselves.

And, if you don’t fall into one of the above categories, limiting your gluten intake, or removing it from your diet, can still help your feel better overall. It can help you have a clearer mind, healthier gut and give you more energy overall.

Controlling your gluten intake is easy if you are eating a diet of whole foods. In this case, almost all of your food with be naturally gluten-free. This is where getting on a Custom Meal Plan can really help, as all of our meals are gluten-free. Of course, this doesn’t account for any contamination that may occur, and this is something that you will have to regulate if needed.

Is Gluten Free Diet Just a Fad?

Are you gluten-free?

If you are, then you are part of over 22% of Americans who now say they try to avoid gluten and prefer and an industry that brings in about 15 billion dollars every year. And this number is only projected to rise, reaching $33 billion by the year 2025 [1].

If you are not one of these people trying to avoid gluten, then you surely know someone who is trying to avoid gluten and is known for buying gluten-free alternatives.

The gluten-free label is everywhere. It lines the shelves at the grocery store, and restaurants are rushing to be able to list it on their menu. Some do it for health reasons, while others do it to cash in on the latest trend in an attempt to draw in more consumers and make more money.

So, the question becomes whether or not gluten-free is just another fad diet that is perpetuated by the food industry, or if it is something that should be taken seriously. Is this the new trend in the health space that will soon come to pass as another trend takes over or is there some truth behind this trend that we should be paying attention to?

With so many different trends and fads that invade the health space, it can be difficult to decipher what is real and what is not.

In this post, you’ll learn…

  • What gluten is and where it hides
  • Why someone would want to avoid gluten
  • Why should be avoiding gluten
  • How to limit gluten in your life


So, what is gluten?

Gluten is a naturally occurring protein that is found in certain carbs, such as wheat, barley, rye, and triticale, a cross between wheat and rye. One of the major misconceptions of gluten is that is in all grains, but this simply isn’t true. Gluten-free grains include:

  • Sorghum
  • Millet
  • Brown and wild rice
  • Buckwheat
  • Corn
  • Oats
  • Amaranth

You can also find it in many processed foods because it is added as a cheap stabilizer and thickening agent. This is another reason you should avoid processed foods as they often include harmful ingredients in them that you may not even be aware of.

Unless a package clearly states that the food is 100% gluten-free, there is a big chance the food you are eating contains gluten. If you are unsure, contact the manufacturer to double-check whether or not the food has gluten in it, naturally occurring or added.


Gluten may be a new trend, but that doesn’t mean it is just a fad and there are many reasons why people would avoid gluten. For some, gluten can be dangerous and make them very ill, while for others it can cause discomfort and inflammation.

Here are the top reasons why people avoid gluten:

  • Celiac Disease – This is one of the most well-known reasons why people avoid gluten, and it is a severe autoimmune that can affect a person’s entire life, for the rest of their life. A person with celiac disease must follow a strict diet that is entirely gluten-free. The smallest amounts of gluten can result in damage to the small intestine.
  • Gluten Sensitivity – This is the condition that is most self-diagnosed, and those that do self-diagnose are often wrong. It is because of this that gluten sensitivity has been incorrectly labeled as being a fake disease. Gluten sensitivity is not the same as celiac disease but can leave a person feeling ill after consuming it, with symptoms such as bloating, diarrhea, constipation, abdominal pain, headaches, fatigue, acne, depression, anxiety, anemia, joint pain, and brain fog. Because these symptoms are common among other illnesses, it can make it difficult to self-diagnose.
  • Wheat and Gluten Allergy – Some people can be allergic to wheat and/or gluten and consuming it can cause irritation or even be life threatening. Symptoms can include a rash, difficulty breathing, vomiting or diarrhea. This allergy can be just like any other allergy, meaning it can vary in severity and those with an allergy to wheat or gluten should avoid it at all costs. This means you should make sure the foods you are consuming are not only gluten-free but have not been contaminated by other gluten foods.
  • Weight Loss – Many people avoid gluten to lose weight, and the main reasons, so many people lose weight on a gluten-free diet is because they end up avoiding refined carbohydrates that cause weight gain in the first place.
  • Fad – While there are health reasons why gluten should be avoided, some people don’t completely understand them and jump on the “bandwagon” because it is considered trendy. These are the people that are most likely to still consume gluten now and then and eventually go back to eating gluten. These are the people who are not doing it for real health reasons, but rather because they heard it was unhealthy or that it can make them sick. These are often the people who self-diagnose themselves with a gluten related illness. The reason this is separate from those doing it for real health reasons is that they don’t exactly know why they are following this diet, just that they were told to and had likely followed other fad diets that have no health benefits and will likely do so in the future.


There are many reasons why people avoid gluten, but does that mean you should?

You may or may not fall into one of the categories above, but that shouldn’t determine whether or not you should include gluten in your diet. As you can tell, everyone handles gluten differently and you should go on how you feel.

The fact is, most people feel pretty good on a gluten-free diet and there are good reasons for this. Gluten can cause reactions within your body, even if you do not have celiacs disease or a gluten sensitivity.

Here are some of the reactions your body can have, regardless of whether or not you an autoimmune disorder, gluten sensitivity, or wheat allergy.

  • Inflammation – Gluten can cause an inflammatory response in your gut. Inflammation is your body’s natural response to an injury, and when you consume gluten, it can cause small damage to the lining of your gut. Your body then reacts with inflammation to fight and heal this damage.
  • Increased Gut Permeability – Your will lining is responsible for controlling what nutrients get absorbed into your bloodstream and which get blocked. The inflammation caused by gluten to the lining of your gut can affect its permeability, leading to the wrong things passing through the gut lining. This is known as leaky gut.
  • Imbalanced Bacteria – Your gut contains a lot of bacteria, both good and bad and to stay healthy you need a balance of both. The consumption of gluten can throw this balance off [2].


Becoming gluten-free can help you feel better, and if you suffer from a gluten sensitivity, celiac disease, or a wheat allergy, then you want to avoid gluten at all costs. If you don’t suffer from one of these, I would encourage you to try going gluten-free or at least cut down on your gluten intake by swapping for gluten-free alternatives, and see how you feel. Chances are, you will love the difference.

The best ways to avoid gluten are to stick to whole foods and to get on a Custom Meal Plan and let a nutritionist design a plan that will get you on a better nutritional track. Our meal plans are being made with gluten-free foods in mind. If you want to ensure you are only eating gluten-free foods, just let us know when you sign up. Getting on a meal plan and cutting the gluten out of your life can help you feel better and more energetic.


Best Vegan Protein – Nine Optimal Sources

If you are living a vegan lifestyle, then I am sure you’ve been asked where you get your protein. Because a vegan diet does not include meat, protein must be sourced from plant-based foods and not understand what foods provide protein or how to combine foods can lead to protein deficiency correctly.

Being on a Custom Meal Plan or a Shred Fast meal plan is the simple way to make sure you are getting enough protein from quality sources, but if you aren’t on a meal plan, knowing where to get your protein and how much you should be consuming doesn’t have to be tricky.

You can easily use a protein supplements, such as our Organic Vegan Protein Superfood, or you can also turn to whole foods to get your protein.

Here is what you’ll learn in this post…

  • How much protein the average person should consume
  • Best plant-based protein sources
  • How to eat soy products
  • Tips for selecting the right vegan protein supplement


Knowing how much protein you should be consuming on a daily basis is important, especially if you want to stay successful and continue on a vegan lifestyle. This means that if not consuming enough protein can lead to protein deficiency and that can cause issues with your thyroid, mood, and energy levels. Maintaining enough protein as a vegan or vegetarian is crucial for staying healthy and something that should be considered if you want to switch to a vegetarian or vegan diet.

The amount of protein that a person needs depends on many variables, such as your weight, body composition, and goals. While no one solution fits everyone, there are some basic guidelines you can begin with. Start by figuring how much protein you should be eating according to your body weight. You should be eating .5g of protein for every pound of body weight as a minimum. This will give you enough protein to be sustainable where you are at.

From here, your protein intake will change according to your goals. If you want to lose weight and burn fat quickly, increase your protein intake to .7g of protein per pound of body weight. If you are trying to build muscle, increase your protein intake to 1g of protein per pound of body weight.

For example, if you want to sustain your body weight and you currently weigh 140 pounds, you will want to consume 70 grams of protein a day. If you are trying to burn fat, increase your protein to 98g of protein a day and if you are trying to bulk, you should be consuming 140g of protein. Keep in mind if you are trying to burn fat or build muscle, you should also be working out regularly.

Try to include protein at every meal. When eating a plant based diet, your foods will have less protein in them than animal protein, and so it may be more difficult to achieve this if you are not portioning out your foods correctly. You can also use supplementation to reach your ideal protein intake.

If you are vegan or omnivore, watch the video below to learn more about protein and how you can figure out your protein intake. What counts is how much you are consuming, not just what you eat. Whether you get your protein from animal sources or protein sources, the rules are the same, and the amount of protein your body requires is the same.


Vegans get their protein from the same places as people who are omnivores. They either get it from the foods that they eat or through supplementation.

To help increase the amount of protein you are consuming combine some of the foods to maximize the amount of protein you are getting. For example, in one meal you can include beans, rice and a side of broccoli, or make a stir-fry with chickpeas, spinach, and brown rice. Combining your protein options during every meal will help you increase your protein consumption and give you more of a variety of amino acids.

Here are some of the best and healthiest sources of protein for vegans:

  • Sprouted Beans, Lentils, and Chickpeas – These are great alternatives to animal protein and are often substituted in a meal where meat would be. The best way to eat these is to sprout them as it cuts down some of the phytates, which can interfere with your body’s ability to digest the food properly.
  • Dark Leafy Greens – The great thing about dark leafy greens is that they contain protein and you can eat as much of them as you want, without worrying about interfering with your goals.
  • Nuts and Seeds  – Nuts and seeds make a great snack to add between meals and provide a protein boost. You can also get added protein from nut butter, like almond butter. This is great because you can bake with it, eat it by itself or on a rice cake, or add it to a smoothie.
  • Fermented Tofu and Soy Products – Soy is usually something we want to avoid, but fermenting the soybean can make this a good option for protein.
  • Quinoa – Not only is quinoa a great source of protein, but it is also a good carb that you can add to your diet.
  • Avocado – Adding avocados into your diet can give you a delicious source of protein, but be careful not to over consume because it is also high in fat. Although it is considered a healthy fat, over consuming avocados can impact your goals.
  • Peas – Peas contains a good amount of protein and can easily be added to your meals, especially if you are making rice.
  • Broccoli – Love it or hate it, broccoli is a traditional vegetable that is included as a side for many meals, and luckily it contains a few grams of protein. Plus, it is one of those veggies that you don’t have to worry about over consuming.
  • Mushrooms – Mushrooms are an excellent protein source and can give the texture of meat if it is something that you miss. You can add them to your recipes or eat it by itself. They taste greatly stuffed, or simply sauteed or grilled.
  • Protein Powder – If you want to add protein to your diet, you can also use a vegan protein powder, such as our Organic Vegan Protein Superfood.


When picking a protein source, you should avoid soy, but there is an exception to this rule. If you are going to consume soy, make sure it is fermented.

The reason you want to avoid unfermented soy is that it can increase your risk of brain cancer, cause cognitive issues, disrupt your thyroid, cause gut health problems, and contains anti-nutrients, so your body doesn’t absorb all the nutrients from the food you are consuming.

One reason soy should be avoided is that it is hard for your body to digest. However, when you ferment the soybeans, it makes it much more digestible. Fermentation also enhances the nutrition of the soybean and increases its bioavailability.

Here are some popular fermented soy foods:

  • Miso
  • Soy sauce
  • Tempeh
  • Natto
  • Ferments tofu
  • Fermented soymilk and yogurt
  • Fermented soy protein powder


Just with animal protein supplements, there are plenty of varieties of plant-based protein powders and knowing which one you should be consuming can be difficult. And if you aren’t consuming the right protein sources, you may end up not getting enough protein. Our Organic Vegan Protein Superfood is a great source or all-natural, organic vegan protein with no artificial ingredients.

When choosing a protein supplement you want to make sure that it is going to provide not just protein, but also be healthy for you while being easily digestible. Other great types of plant-based protein powders you can get are a pea, rice, or hemp protein.

You want to make sure that your protein is clean and free of any artificial ingredients. This means no artificial colors, flavors, or sweeteners. You also want to ensure that it does not have any soy in it as a filler.

Soy protein is one of the most popular types of protein powders for those looking for a plant-based protein, but it can have damaging side effects when consumed in the long run. As with other soy products, you want to avoid soy supplements unless it is fermented.


Here at Morellifit, we like to promote health and wellness, no matter your nutritional habits. If you are living a vegan lifestyle, but want to make sure that you are getting enough protein, as well as hitting any goals you may have, then our meal plans can help you establish better eating habits.

We have created thousands of vegan meal plans to help people maintain a healthy life, lose weight and even gain muscle. No matter your journey and regardless of where you are at on that journey, we want to provide you with the tools to be successful. And if you want to add a protein supplement to your diet, be sure to check out our Organic Vegan Protein Superfood.

Three Vegan Desserts To-Die-For

Michael may not be vegan, but that doesn’t mean he doesn’t enjoy eating foods that are vegan, especially when it comes to dessert time.

In fact, some of his all-time favorite desserts are 100% vegan and now he wants to share some of these with you.

And just wait until you get to the Chocolate Strawberry Truffles… They are absolutely to-die-for!!

Keep in mind that these recipes are desserts and so the macros should be taken into consideration, especially if you are on a Custom Meal Plan or a Shred Fast Meal Plan. These desserts are not meant to be over consumed but rather a tasty treat from time to time.

Raw Vegan Brownies


  • 2 cups walnuts
  • 1 1/2 pitted Medjool dates 
  • 6 scoops Detox Organics chocolate superfoods
  • 1/2 tsp cinnamon
  • Water (2 tbsp max)


  • Mix all ingredients together in a food processor adding the water teaspoon by teaspoon until a dough is formed. (You may need a little less than 2 tbsp).
  • Press the chocolate dough down a 7-inch pan lined with parchment paper and smooth evenly using a wax paper on top so your fingers don’t get sticky.
  • Set aside.

To make the ganache:


  • 4 tbsp raw unsweetened cacao powder (or unsweetened cocoa powder)
  • 3 tbsp maple syrup
  • 2 tbsp melted coconut oil


  • Sift the cacao over a small bowl.
  • Add the rest of the ingredients.
  • Mix until smooth and silky using a hand whisk or a spoon.
  • Spread evenly over the brownies using a spatula or spoon.
  • Refrigerate for an hour.
  • Slice and devour into 10 pieces and devour!
  • Keep refrigerated for a week or in the freezer for 3 months!

Makes 10 brownies

Raw Vegan Mint Detox Mini Cheesecakes


Chocolate cups shell:

  • ½ cup melted coconut oil (add more or less depending on your chips)
  • pinch of salt
  • ¼ cup maple syrup
  • ½ cup vegan chocolate chips
  • ¼ cup Detox Organics

Mint raw vegan cheesecake filling:

  • 2 cups cashews, soaked in 3 cups of water for 2-4 hours and drained
  • ½ cup melted raw organic coconut oil
  • ½ cup organic maple syrup
  • 3 tbsp lemon juice
  • pinch of salt
  • ½ cup of shredded mint leaves
  • 1 tsp spirulina


Chocolate cups:

  • Combine all chocolate cups ingredients in a bowl gradually melt together in a microwave-safe bowl, warming for 15 seconds at a time.
  • Whisk until smooth and just pourable. Add more coconut oil if needed, as different brands of chocolate chips melt differently.
  • Place mini cupcake papers into the muffin tin.
  • Using a small paintbrush, coat the sides of the papers as well as the bottom.
  • Freeze the first layer for 15 minutes.
  • Repeat one more time using any leftover chocolate to make sure all cups are fully covered.

Mint vegan cheesecake filling:

  • Combine all of the filling vegan cheesecake ingredients and blend in a powerful blender until smooth. Add 1 tsp of water if needed to blend to a creamy consistency.
  • Using a piping bag, fill each mini chocolate shell with the cheesecake mixture. This can also be done using a small spoon.
  • Freeze the vegan cheesecake bites for at 30 minutes.
  • Quickly but gently peel off the sides of the paper and the bottom paper from each mini dessert and place back into frozen muffin tin.
  • Store in the freezer and thaw for 15 minutes before enjoying.
  • These freeze nicely in a freezer safe container for up to 2 weeks.

Makes 20 Mini Cheesecakes

Strawberry🍓 Cream Chocolate🍫 Truffles 


Cream Filling:

  • ½ cup organic cashew butter
  • 1 ½ cup fresh strawberries
  • ½ cup organic coconut oil
  • ¼ tsp Himalayan salt
  • 1-2 tsp organic maple syrup
  • ½ lemon (juiced)
  • ½ tsp organic vanilla extract


  • 1 cup organic coconut oil (melted)
  • ½ cups organic raw cacao powder
  • ¼ cup organic maple syrup
  • 1 scoop Detox Organics


  • Mix all of your ingredients for the cream filling in a blender until smooth.
  • In a bowl, mix all of your chocolate ingredients together.
  • Using a traditional ice tray scoop a tbsp of your chocolate mixture into each slot. Then add a tbsp of your cream filling on top of the chocolate you have added. Top those layers with another tbsp of your chocolate mixture.
  • Put the ice tray in the freezer for 30 minutes, or until your chocolate and cream molds are hard. Keep treats in the freezer until you are ready to serve. Allow them to sit for 3-5 minutes before eating.

Makes 14 Truffles


Why You Should NOT Go Vegan

There are many different diets, or nutritional lifestyles that people all over the world subscribe to and one of the more popular diets is veganism but is this the right way to go? Why would someone choose to go vegan?

The term “vegan” was established in 1944 in England as a way to recognize a vegetarian who also does not consume dairy, but since then it has changed and evolved. It how now become a term to include an entire lifestyle beyond just what foods are or are not consumed. Going vegan is becoming more and more popular, and a person’s reasons for doing so vary greatly.

In this post, you’ll learn…

  • What a vegan diet is and how it differs from vegetarian
  • Why someone would choose to become vegan
  • The health factors behind going vegan
  • How to be a healthy vegan


Veganism is not only a diet but can also be a lifestyle where a person chooses not consume or use any product with an animal origin. It also typically means that the individual follows a vegan lifestyle and excludes any form of animal exploitation and cruelty from their life.

There are two main types of vegan:

  • Those who are dietary vegans, meaning their diet is vegan, but they do not apply vegan concepts to the products they use.
  • Those who incorporate it throughout their entire life, from the food they eat to the products they buy and use.

When it comes to a vegan diet, any food that is sourced from an animal is avoided. This includes not only meat, but also fish, eggs, dairy, or any product or food containing these ingredients.

The vegan diet relies on plant-based foods, such as fruit, vegetables, seeds, and nuts. All nutritional needs come from plant sources, including protein.

Veganism is sometimes seen as the more extreme version of the vegetarian diet, which has also gained popularity in recent years as more restaurants, stores, and products have popped up to serve the needs of the vegetarian and vegan population.


People often confuse being vegan and being vegetarian when in reality the two are not one in the same. While someone subscribing to a vegan lifestyle excludes all animal products from their life, or at least their diet, a person who is vegetarian does not.

Vegetarians create their diet around plant-based sources and choose not to eat meat, but some do still include some foods that come from animal sources. For example, some vegetarians choose to include dairy or eggs in their diet. These options are left up to the individual and why they are choosing to follow a vegetarian diet.

While vegans exclude all animals sourced products and foods, vegetarians allow some animal sourced products into their diet and focus on not eating animal flesh. This means they do not consume meat from land or sea animals.

Those who do not consume a lot of meat, but do include it in their diet now and then are considered to be plant-based, meaning they base their diet on vegetables, fruits, nuts, and seeds, but from time to time do include meat on the menu.


  • Animal Rights
  • Environmental Impact
  • Health and Wellness

There are so many reasons why people become vegan and vegetarian, and the most common reasons are because of ethics. They choose not to endorse or support in any way the exploitation of animals, whether it be for food, products, or testing. They do not consume food or use products that had led to the death or cruelty of an animal, trying to break the cycle of breeding animals simply for our own use.

Many people also become vegan and vegetarian because of environmental impact. It is no secret that factory farming is having a global impact on the environment and its contribution to the environmental degradation. People who eat less meat, or follow a vegan or vegetarian lifestyle end up having a smaller carbon footprint than those who do not [1].

Factory farming leads to increased water pollution, air pollution, deforestation, and higher carbon emissions.

If you are following a vegan or vegetarian diet for these reasons, we are not here to change your mind or tell you that you need to stop. If you are vegan or vegetarian for ethical reasons and the promotion of animal welfare, we are on your side and fully support you. We have even made thousands of Custom Meal Plans for vegans and vegetarians to help them get to their goals and promote a healthy way of eating.

But ethics isn’t the only reasons that people become vegan or vegetarian. Many people do so because they believe that it is the healthier way to live or that it will help them lose weight. I have talked to many individuals who want to lose weight, and so they think the key is to cut out meat from their diet.


Going vegan and whether or not it is healthy is all about the approach. Many vegans and vegetarians take the wrong approach and rely on soy-based or processed foods that can have adverse health effects.

The use of unfermented soy is widely used in vegetarian and vegan products because it is a cheap filler, but soy can have adverse health effects, such as a higher risk of breast cancer, low mineral absorption, and digestive issues. Soy products that are often used by vegans and vegetarians include soy milk, soy protein supplements, soy cheese, tofu, and soy burgers. Almost anywhere you would find dairy or meat you will see soy as a replacement.

Watch the video below to see why you should avoid soy:

Being vegan and vegetarian can also quickly become unhealthy if you are relying on processed foods to feed yourself. Many people have the misconception that just because it is vegan, it must be healthy when in reality vegan foods that are processed are just as unhealthy for you as processed foods that aren’t vegan. These foods can include high amounts of calories, fats, sugars and artificial ingredients, which can lead to unhealthy side effects such as obesity, heart disease, and diabetes.

Being vegan or vegetarian does not make you healthier, and you can be just as unhealthy and anyone who eats meat.


One of the biggest questions that vegans and vegetarians get is how they get protein without eating meat. If you know how to eat right as a vegan or vegetarian, you are aware that this isn’t an issue, however many people following this lifestyle do not eat correctly, and over a period, they do not get enough protein. This can lead to a slow metabolism, weight gain, fatigue, brain fog, low energy, joint and muscle pain, and mood swings. To avoid this, you need to be sure to get an adequate amount of protein in your system, and you can do this through the consumption of food like beans or quinoa, or through supplements, like rice or pea protein.

However, consumption of plant-based proteins is hard to compare next to proteins that are sourced from animals because of the amino acids that are found within each. The difference between animal and plant proteins is that animal proteins are complete protein sources, and so they contain all the essential amino acids. Plant protein, however, is not and usually lack or do not provide a sufficient amount of the amino acids lysine, tryptophan, methionine, and phenylalanine. These are all essential amino acids, and they are found in animal proteins in much and much higher amounts than plant proteins [2, 3].

Essential amino acids mean that your body cannot produce them and so much get them from the foods that you eat.

Essential proteins you’re not getting enough of:

  • Lysine is needed for proper development and energy.
  • Tryptophan is needed to for mood stabilization and a good night’s sleep. Lack of this can cause depression, anxiety, and mood swings.
  • Methionine is needed for your mood. Lack of this amino acid can lead to depression.
  • Phenylalanine is used to regulate hormones and brain chemicals. Lacking in this amino acid can result in depression, confusion, and memory problems.


One reason many people have for going vegan or vegetarian is that they want to lose weight and they believe that the switch will automatically lead to weight loss. This is a major misconception and just because you switch to a vegan or vegetarian lifestyle does not mean that you will suddenly start to lose weight and can even lead to weight gain if you consume processed or unhealthy foods.

If your goal is weight loss, you can easily do so without cutting meat from your diet. Whether you are vegan, vegetarian, plant-based, pescetarian, or an omnivore, you can effectively lose excess weight. In fact, these are all diets that we deal with on both our Custom Meal Plans and our Shred Fast Meal Plans.  


Following a vegan or vegetarian lifestyle is a choice many people make for many different reasons. Everyone is on their own journey, and whatever that journey may be, we want to ensure you are doing your best.

This means if you are vegan or vegetarian, we want you to be the best vegan or vegetarian that you can and work your way to a healthier lifestyle. Whether your goals are just to lose some weight, put on muscles, or simply lead a healthier life, we can help you get there.

Just like the Paleo diet that we promote here at Morellifit, it all comes down to the same basic principles. No matter what dietary lifestyle you are following it should be made up of whole foods and balanced. This means you are sure to get enough protein, carbs, and fats during each meal.

This is how you become a successful and healthy vegan or vegetarian, not by putting processed junk food into your body. If you’re vegan/vegetarian, this includes fake meats and vegan cheese or dairy products. Stick to REAL FOOD.

When going to for a good quality supplement, make sure that they are free of artificial flavors, sweeteners, and colors. Your supplements should be made of all natural ingredients and be sourced from quinoa, pea, or hemp. And, if you are vegetarian or plant-based, then I would recommend going for a Organic Vegan Protein Superfood because it is a natural vegan supplement, and if you are going to be vegan, you want to be sure you are using the best protein available. Protein is an extremely important food, especially if you are not eating animal products, so be sure you are getting the best.

Why Cycling Carbs Is The Fastest Way To Drop Body Fat

Carb-cycling is a powerful tool that we have used here at Morellifit for a long time, and that is because it works. We’ve helped over 80,000 people through the power of custom nutrition just shy of 300,000 through all of our products, programs, and services.

If you’re new to Morellifit, then chances are you’ve come across the term “carb-cycling,” but may not entirely know what that means. Most diets tell you to stay away from carbs, so how could this possibly be an adequate diet?
The truth is, carbs are not all bad and are actually very powerful if you know how to use them correctly.

When done right, carb-cycling can help anyone lose weight that is looking to trim down, or it can be applied for by the most dedicated bodybuilder to gain big muscles.

In this post, you’ll discover…

  • What carb-cycling really is
  • What determines how many carbs you should be eating
  • The best times for you to consume carbs
  • Top 4 benefits of eating healthy carbs
  • If you should be carb-cycling to get to your goals


When it comes to trying to lose weight, most popular diets tell you to exclude, labeling them “bad.”

But carbs aren’t the enemy if you know which ones to eat and how to use them to your advantage. Not all carbs are bad for you, and knowing the difference between good and bad carbs can impact your results.

Carb-cycling is when you use carbs to your advantage by cycling the amount you consume day-to-day.

For some people, this means altering between high, medium, low, and/or no carb days. The number of carbs that you take in each day is determined by when the carb intake is needed, the person as an individual, and the goals they wish to achieve.
Because every person is different, as well as their goals, this means that their intake of carbs would need to be different. This can make deciding how many carbs to consume each day a challenge.

The idea behind carb-cycling is to manipulate carbs so that you fuel your body with the carbs needed for calories or glucose. This supplies your muscles with glycogen which can reduce the breakdown of muscle during your workout. During low carb days your body switches and burns fat for energy [1, 2].


Your goals – Depending on what goals you are trying to reach impacts the number of carbs you should be consuming. This means the number of carbs you consume is determined by whether you are working to lose weight or put on muscle mass.

Your training – The type of training, and how often, can significantly impact the number of carbs you need to be consuming. This is because the carbs you consume will be a crucial source of energy that will have a great impact in the gym.

Body fat – The amount of body fat you have can determine how many carbs you should be consuming. As you lose weight and workout, you will become leaner and so a number of high carb days will alter in comparison to your low carb days.


You should time your carbs according to how active your day is. This means your higher carb days should fall onto your most intense training days, while your lowest carb days should fall on your rest days.

This will allow the carbs you consume to be used as a source of energy for your most intense workouts.

If you are not planning on exercise there is less need for carbs during that particular day. This is why your training schedule can be crucial to your carb-cycling.


There are many health benefits to cycling carbs, including:

Burns Fat – Carb-cycling helps you burn fat by forcing your body to use fat as energy on low carb days, while also helping you regulate the hormones leptin and ghrelin. These hormones control your appetite, with leptin controlling satiety and ghrelin signaling hunger [3, 4].

Improves Insulin Sensitivity – When you cycle your carbs you manipulate insulin response and improve insulin sensitivity, especially in those with type 2 diabetes. When you cycle your carbs back and forth, your body sees an increase in the body’s metabolic rate and glycogen. When you follow this up with a medium/low carb day, your insulin levels drop. Then, following this, you go into a low/no carb day, and your insulin levels drop again as you consume more protein and fats to make up for the loss of carbs. This reduces your body’s overall insulin resistance [5, 6, 7].

Higher Performance –  Because you will be doing your training on high carb days you will be supplying your body with enough fuel to power through your workout. When you consume high carbs, you maintain a higher level of glycogen which then improves exercise performance. When you have higher levels of glycogen you have the energy to go further in the gym, pushing your muscles further and gaining lean muscle mass [8, 9, 10].

Better Cholesterol – Cycling carbs have been linked to lower levels of LDL, this is the bad cholesterol and higher HDL, the good cholesterol [11, 12].


Are wanting to lose weight? Gain muscle? Maintain your already healthy lifestyle?

If you answered yes, then carb-cycling is perfect for you. It is the perfect diet because it is easily adjustable to your goals. If you are new to carb-cycling and want to get all the benefits, while hitting your goals faster than ever, let our expert nutritionist create the perfect carb-cycle for you with our new Shred Fast Meal Plans.

With these new Shred Fast Meal Plans, you will use the power of carb-cycling in a new way, so you get to your goals faster than you ever thought imaginable. The Shred Fast Meal Plans are the most powerful weight loss tool on the market.

These plans use carbs to manipulate your metabolism, helping you burn more fat and determining what carbs you should eat is essential. The most powerful carb in the world is the sweet potato. Watch the video below to see how the sweet potato can boost your carb cycle!

How Combining Intermittent Fasting With Carb-Cycling Increases Fat Loss

Everyone wants to get to their goals faster, especially when trying to lose fat. And when it comes to fat loss there are about a million and one diets out there that promise to help you take the weight off.

The trouble?

Most of these diets are nothing more than a fad, and while some of them may help you lose weight, they often don’t do so in a healthy way nor do they provide a foundation for long-term success. Instead, they cut calories and starve the weight off.

While there are thousands of diets out there that don’t work, aren’t healthy, or will just lead you to rebound once you are done, all hope is not lost. There are diets out there that are successful and help you drop the weight quickly, while also working in the long-term. You just have to know which ones provide real results and how to implement them into your life.

In this post, you’ll learn…

  • Why diets fail
  • What a diet really means
  • Two weight loss tools you can use to boost your results
  • How to Shred FAST!


If you’ve ever jumped a trendy diet, then you may know the answer to this because either one of two things happens…

Either you don’t lose any weight, or you lose weight only to gain it all back once the diet has ended. Gaining the weight back is one of the biggest let downs when you complete a diet, and you start to gain the fat back. So, why is that?

The reason you gain the weight back after working so hard to lose it is that the diet ended. It is as simple as that.

To keep the weight off, you need to establish new eating habits that are part of a healthy lifestyle. This means there is no end and there is no going back to eating the way you were.

When someone gets on a fad diet and completes it the first thing most people do is return to their old eating habits.

And because most diets are only focused on cutting calories down to extreme levels to get results, they aren’t healthy enough for you to stay on long-term. This means that even if you didn’t want to return to your old eating habits, you can’t remain on the diet forever either.


So, what is the difference between dieting and healthy eating habits anyway? Dieting is a way of eating, but when most people think of “diet,” they think of a short-term, fast fix to being overweight.

 In reality, a diet is something entirely different and applies to everyone, no matter how they are eating. Your diet is simply the foods you eat.

Your eating habit is how you eat those foods. To be successful with fat loss, your diet and your eating habits must go hand in hand.


There are two specific diets that center on eating habits, and that is intermittent fasting and carb-cycling. The reason these two are so powerful, and popular, is because they are efficient and can be used to create a healthy lifestyle.

This means you won’t just lose burn the fat off,  but you’ll also keep it off.

Getting to a healthy weight is great, but you also have to be able to maintain a healthy weight to see real health benefits and to do that you must maintain healthy eating habits.

Intermittent fasting and carb-cycling are both lifestyles in the way of eating, rather than just a temporary fix for fat loss.

Plus, with these diets, you don’t waste your life counting calories as you learn what foods you should be eating, in what portion, and when.


Intermittent fasting and carb-cycling are effective and powerful fat loss tools on their own, but when you put them together, you get results that you wouldn’t believe were possible.

There are so many benefits to both of these diets, and when you combine them together, you get double the benefits.

Intermittent fasting alone has so many benefits besides weight loss, as it can boost your brain health, reduce your cholesterol, serve as an anti-inflammatory, and help with insulin resistance [1, 2, 3, 4, 5, 6].

There are so many benefits of intermittent fasting, especially if you are trying to lose weight and live a healthy life.

Carb-cycling is also extremely useful for fat loss, but implementing it into your life also helps improve performance in the gym, recover faster after a workout, help with insulin sensitivity, and lower cholesterol [7, 8, 9, 10].

Carb-cycling uses carbs to boost your fat loss and help you push further in the gym, getting you to your results, fast.


Knowing how to make carb-cycling or intermittent fasting work best for you, so you get the results you are looking for can be a challenge. And it can be even trickier when you are trying to do both of these at the same time to boost fat loss.

Getting on a Shred Fast Meal Plan will help you get to your goals quicker than you thought possible. With this new plan, our expert nutritionists will create a plan that incorporates the power of both intermittent fasting and carb-cycling together based on your life, your body, and your goals. Plus, just like our traditional Custom Meal Plans, all the food on the plan will be based on your likes and dislikes.

5 Benefits Of Intermittent Fasting No One Is Talking About

Have you heard of intermittent fasting?

Intermittent fasting is one of the most popular eating trends, and it is nothing new as it has existed for as long as people have been around.

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So, what is intermittent fasting and is it something that you should be doing?

When done correctly intermittent fasting can have numerous health effects. This is not just skipping meals, which can have negative consequences, but rather this is strategically timing your meals and most liquids. The key is to not take in any calories, with a few exceptions.

In this post, you’ll learn…

  • What intermittent fasting is and why everyone is doing it
  • List of things you can have while you are fasting
  • Top health benefits of intermittent fasting


 Fasting is only taking a break from consuming food. Intermittent fasting, on the other hand, means you cycle between periods of fasting and non-fasting. While you can fast for 24 hours, most intermittent fasting occurs on a ratio based scale.

And there are many different variations when it comes to intermittent fasting, making it more of a pattern of eating, rather than a “diet.”

For some, fasting can mean consuming one meal a day on a 23:1 ratio. This means you fast for 23 hours and eat all of your calories during only one hour a day. Or even a full 24 hours of fasting, followed by a nonfasting state the next 24 hours.

Another typical example is the 5:2 method. This means eating regularly for 5 and then “fasting” for two. On these two days, you are limited to 500 calories.

And the most popular form of intermittent fasting is the 16:8 ratio, which means you fast for 16 hours a day and eat all of your calories within an 8-hour window. This is the ration that most people choose because it is the easiest and one of the most effective. Plus, every day is the same, so it is easy to follow.

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One of the things that make this ratio easier to follow is when you fast overnight while sleeping. This means you stop eating a few hours before bed, sleep through most of the remaining fast and then finish your fast in time for lunch.

Not only does the 16:8 ratio make it easier to live a life uninterrupted by fasting, you feel less hungry because your body is in a state of rest for half of the fast because you are asleep. 


When you are on a fast, you cannot consume calories. Once you do, you break your fast.

The list of what you can consume is limited, but here are a few things you can still consume:

  • Water naturally has zero calories, so you can drink as much water throughout your fasting period as you would like.
  • Tea is another option. It had calories, but it is so small that it will not take your body out of it’s the fasting phase. When drinking tea stick to black or green tea without sugars or flavors, as this can add calories that will take your body out of fasting.
  • Coffee is also another beverage that is so low in calories you can go ahead and drink it. Just make sure not to add cream or sweeteners to it.


Weight Loss – One of the most common reasons people do intermittent fasting is for the weight loss benefits, as it helps you eat fewer calories and boost your metabolism [1, 2, 3].

Brain Health – Intermittent fasting can help protect your brain and improve its plasticity, aging, assist in the growth of nerve cells, and may even help lower your risk of neurodegenerative diseases like Alzheimer’s [4, 5, 6].

Reduces Cholesterol – Including routine fasting in your life can help you lower your bad cholesterol (LDL). Keeping your cholesterol in check contributes to keeping your heart healthy [7].

Anti-Inflammatory – When you periodically fast your body is better able to fight against oxidative stress, therefore reducing inflammation [8].

Insulin Resistance – Intermittent fasting can have significant benefits for insulin resistance as it helps to lower your blood sugar levels. This can contribute to reducing your risk of developing type 2 diabetes [9].


One reason people often begin intermittent fasting is that they want to lose weight and this pattern of eating can be beneficial.

When you start to add fasting to your routine, you naturally eat fewer calories because you are eating fewer meals. This alone will help you lose weight.

Aside from lower calorie intake, intermittent fasting then boosts your metabolism, so you burn more fat while you are fasting. This means you consume fewer calories while simultaneously burning more.

While you are fasting, your body burns through the fat stores for energy, while also preserving muscle mass in comparison to traditional calorie restriction. Studies show that when you fast for short periods of time regularly, your body maintains more muscle than when you only cut calories [10].


There are many health benefits of intermittent fasting, and it can even help you lose weight, but should you be doing it?

For most people, periodically fasting can feel very natural and can even help you boost your fat loss. If you are healthy and wanting to lose weight, this is a great option, and it can even have long-lasting health benefits.

If you want to start including intermittent fasting into your diet and make sure you are doing it the most efficient way, let one of our experienced nutritionists make you a Shred Fast Meal Plan, where you’ll burn more fat and gain all the benefits of intermittent fasting. This way you know for sure you are fasting effectively.

For more information, be sure to watch the video below to learn 7 Intermittent Fasting Methods:

Curb Cravings with These Natural Supplements

Cravings are something that we all deal with and if you have specific goals you are trying to reach, giving into them can sabotage everything you work so hard for.

Nutrition is 80% of the equation when it comes to achieving goals.

If you are trying to lose weight or even build muscle, cravings can make you want to eat the wrong foods that are unhealthy or lead you to over-consume throughout the day. Food cravings are one of the biggest reasons people fail to lose weight in the first place, and it is easy to see why.

In this post, you’ll learn…

  • How you can stop cravings using natural supplements
  • Top tricks to banish your cravings
  • To bypass cravings and hit your goals!

Ignoring a craving is hard, and it can have emotional side effects. To bypass these side effects, we feel like we must not give into the craving to make it go away. The thought and act of having to deal with constant cravings, not being satisfied, and the emotional baggage that can come with it are enough for most people to throw in the towel and say farewell to their goals.

Cravings can make any new nutritional changes seem impossible to stick to.

The craving most people have trouble with is the sugar craving, which can seem overpowering at times. We sit and obsess over sweats until we finally give in and grab a candy bar or piece of chocolate.

But there are healthier ways to deal with cravings than just to give in to make it go away. Using supplements is a great way to combat any cravings you may be dealing with.


Protein – Having a high-quality protein supplement is a great way to fight cravings because it can help to keep you satisfied for longer periods of time. This means you won’t be hungry and you are less likely to begin thinking about food, and you won’t start craving it. Plus, the Morellifit Organic Vegan Protein Superfood comes in chocolate and vanilla, which are perfect for fulfilling any sweet tooth and much better than reaching for a chocolate candy bar [1].

With the Morellifit Organic Vegan Protein Superfood, you don’t have to worry about consuming artificial sweeteners or sugars that will harm your diet. Even artificial sweeteners can hurt your goals and damage your health.

BCAAs – Consuming BCAAs isn’t just useful for building muscle and fast recovery, but it can also help to fight off cravings. This is because BCAAs can help regulate blood sugar and control our appetites. And if you are active in the gym and pushing hard towards your goals, this may be putting stress on your body which can elevate the stress hormone cortisol, which has been linked to cravings. This means indirectly, especially if you are working out, consuming BCAAs can help you keep the cravings at bay [2, 3, 4].   

Like with protein, you want to go with a high-quality supplement, like Morellifit BCAAs, that is all natural and has no artificial ingredients. When you look at the ingredient deck, mot BCAAs out there are sweetened with sucralose, an artificial sweetener that could be damaging your gut [5].


There are also other ways you can stop food cravings, and they aren’t by giving in or simply ignoring it and hoping it will go away.

Drink Plenty of Water – Sometimes our body craves food when in reality we are just thirsty. Next time you are hit with a craving drink a full glass of water and see if it goes away. Chances are you were just thirsty, and the glass of water will help.

Exercise – If you feel a craving hit, this is a good time to do your workout or just go for a walk or jog around the neighborhood. This will provide you with a good distraction and make you feel great at the same time. When you’re done, chances are you won’t be craving that food you shouldn’t be eating.

Time Your Meals – Time your meals and your snacks so that you don’t become hungry. This is when cravings are likely to develop, so the best thing to do is to avoid the situation altogether. If you need help planning out meals and eating the right foods, so you have an easier time not developing any cravings, to begin with, let an expert nutritionist develop a Custom Meal Plan for you.

Avoid Stress – We all have stress in our lives and just avoiding all stressful situations is easier said than done, but stress can lead to food cravings. Do your best to be aware so you can spot stressful situations before they occur and you can better deal with them. The less stress you can bring into your life, the easier it will be to fight off cravings. This is particularly the case for women; studies show that women who are stressed tend to have a higher waistline due to the effect that stress has on  [6].


Cravings are something everyone gets and most of us experience them regularly, but that doesn’t mean they have to interfere with your goals.

Make sure you are consuming the right supplements that are all natural like Organic Vegan Protein Superfood and BCAAs so you can get your cravings under control. And if you do feel them coming on try one of the tricks listed above to eliminate them.

Remember, there are ways to manage and control your cravings, so don’t let them get in the way of your goals.

Top 3 Meal Replacement Smoothies

It seems that our lives get busier and busier and it can be hard to stay on track with our diet. The last thing we want to do is skip a meal and just go hungry. Instead of turning to more convenient foods that we find while we are out and about, such as the drive-thru, stay prepared with one of these great meal replacements.

All of the meal replacements below are perfectly suited to fit right into your current diet or onto your next Custom Meal Plan. And because they use Morellifit Organic Vegan Protein Superfood, along with whole foods, you know you are consuming only the best ingredients with no artificial colors, sweeteners, or flavors, unlike the meal replacements you find on the grocery store shelf.


🥑  Mango Avocado Smoothie:

2 scoops Organic Vegan Protein Superfood
2 cups spinach
1 cup frozen mango
½ medium avocado

– Top with water and blend together.

Calories – 281
4/39/15 (fat/protein/carbs)

This smoothie is great for lowering your risk of cancer thanks to the high amounts of antioxidants in the mango. They also are low in calories, won’t leave make your blood sugar spike, and can improve gut health [1, 2].

You will also find many amazing benefits with the avocado, this smoothie’s healthy fat. This fruit is known for being able to help lower cholesterol and can help you lose weight by keeping you fuller longer [3, 4, 5].

🍍 Coconut Pineapple Smoothie:

2 scoops Organic Vegan Protein Superfood
2 cups kale
1 cup frozen pineapple
1 tbsp coconut oil

– Top with water and blend together.

Calories – 305

This is the perfect summer meal replacement as the coconut oil and pineapple are almost reminiscent of a pina colada… only healthy.

The pineapples in this recipe really stand out, not just for flavor, but also for all their health benefits. Pineapples are known to help boost the immune system, reduce inflammation, protect against cancer, and improves gut health [7, 8, 9, 2].

Another great ingredient in this recipe is the healthy fat, coconut oil. There has been a lot of controversies lately over the health of coconut oil but this is actually a healthy fat that can help you lose more weight.

🍓  Almond Strawberry Smoothie:

2 scoops Organic Vegan Protein Superfood
2 cups kale
1 cup frozen strawberries
¼ cup organic oats
2 tbsp almond butter

– Top with water and blend together.

Calories – 353

Who doesn’t love strawberries? This thick meal replacement provides the best of both worlds as it is both savory and sweet. But did you know that strawberries can provide some amazing health benefits? They help keep your heart healthy, control blood sugar, and lower your risk of cancer by inhibiting tumor formation [10, 11, 12].

The almond butter provides this smoothie with a source of healthy fats and can help improve cholesterol levels and maintain a healthy weight [13, 14, 15].


Each of these three meal replacement smoothies is well rounded with carbs healthy fats, carbohydrates, and protein and should be easily swapped or added into your Custom Meal Plan.

The great thing about these smoothies is that they all contain vanilla bean on top of other healthy ingredients. This plant has so many health benefits that you don’t want to miss out on. If you are not currently consuming all natural vanilla in your diet, you should be! There are many amazing health benefits of consuming vanilla bean on a daily basis.

Each of these smoothies can be used as a meal replacement when life becomes too busy and you are on the go. They are also a great alternative to shake things up and add something different into your daily routine.

These shakes can be easily prepared in the morning or the night before and kept in the refrigerator until they are ready to be consumed. All you have to do it grab it, add a straw and drink it on the go.

Should You Use a Meal Replacement?

Sometimes life can get so busy between work, family, the gym and, if you’re lucky, trying to maintain some sort of social life. As daily living piles up, there doesn’t seem to be enough hours in the day, and often we end up skipping meals to get more done.

To counteract this, many people turn to meal replacements, which we’ve all seen line the shelves at the grocery store, promoting fat loss in a convenient little bottle. You may have even been tempted to grab one of these to replace your meals during the day.

In this post, you’ll learn…

  • Why it is bad to skip meals and how it impacts your goals
  • How many meals you should be eating every day
  • The difference between hunger and cravings
  • How to make sure you are eating enough throughout the day

Meal replacements are a great idea, but be careful when using the big name meal replacements that you pick up at the store, as these often have unhealthy ingredients, including artificial sugars, and flavors. Not to mention, many times they do not provide you with the full nutrition of a meal.

Instead, try making your own meal replacement smoothie that is easy to take with you. You can make it the night before, stick it in the refrigerator and take it in the car when you leave the house.

When making a meal replacement shake, be sure you use the same approach as when you are making meals. This means you need healthy fats, a carb source (in accordance to high carb, low carb, or no carb days), greens, and of course a source of protein. Protein is best attainable through a high-quality supplement like Mfit’s Organic Vegan Protein Superfood, which has no artificial flavors, colors, or sweeteners.

Homemade meal replacements are easy to make and your best option because you know exactly what is in it.


  • Concentration and Fatigue – When you don’t eat enough, or you skip a meal, it can cause you to feel fatigued and make it hard to concentrate. This is due to a lack of nutrients. For example, most people feel energized and ready to work after consuming carbs. This is because your body turns carbs into glucose, which is then used to fuel cells, including the ones used for brain function. For your body to work correctly and consistently, you need to provide it with fuel throughout the day. This means that meals can impact your ability to stay focused and have the energy to stay productive throughout the day [1].
  • Blood Sugar Levels –  A study published in Metabolism examined the effects of people who skipped meals, but did not change their caloric intake for the day. Researchers studied men and women of a healthy weight for two months, feeding them three meals day. They then removed two meals, having the participants eat one meal a day (between 4 pm and 8 pm), but not decreasing their daily caloric intake. What they found was skipping meals caused risky metabolic changes that caused fasting glucose levels to spike, impaired morning glucose tolerance, and delayed insulin response, putting them at risk for diabetes [2].
  • Weight Gain – When you have a reduction of meals throughout the day this can significantly increase your hunger, which can then lead you to overeat during meal time [3].  You also begin to crave foods such as fats, carbs, and sugars, items that can have an adverse impact on your weight if over consumed. This is because your body begins to crave foods that will give it quick energy.
  • Blood Pressure – If you start skipping meals this can cause a drop in blood sugar levels. This is because when you skip a meal, you produce less glucose. Your body then tries to compensate for the lack of fuel by releasing hormones that cause an increase in your blood pressure and an increase in LDL (the bad cholesterol) over time [4].


There is a lot of debate over meal frequency from eating as few as 2 meals a day and some preferring to eat 6 meals a day. These meals can range from 6 small meals to a combination of full meals and small snacks.

So what is right for you?

Well, that depends on how you feel. Eating more frequently in smaller portions can reduce food cravings and hunger, as you are providing your body with a constant stream of fuel. However, some people may find it difficult to consume food throughout their entire day, whether it be from lack of time or finding yourself too full to consume more food.

The key is to do what feels right for you. This means getting to know your body and learning how to listen to it. Your body will tell you when it needs to be refueled. One way to better understand your body is to keep a food journal, writing down what you eat, when and how you feel as a result of what you ate.


When learning to listen to your body, it is important to know the difference between cravings and actual hunger. Sometimes cravings can come from being bored or even from being dehydrated. This is where your food journal can help.

For example, if you just ate a balanced meal an hour ago, and now you are craving food, chances are you are not actually hungry. You can then turn to your food journal and determine how much water you’ve had for the day. Did you drink enough or are you just looking for something to do?


Keeping track of what you are eating and how often can be challenging and complicated, especially you are just switching a healthier lifestyle. Getting on a Custom Meal Plan is the best way to keep track of what you are eating, or rather what you should be eating, and how often. Each Custom Meal Plan is made specifically for your body and your goals, this way you know how many meals is best for your goals and your health.

When following your meal plan, this is where you will be able to swap out your meals with a meal replacement, using Mfit’s Organic Vegan Protein Superfood.

Skipping meals can happen, but all you can do is your best. Creating a good meal replacement for days you know will be particularly busy is a great way to help ensure you are getting the nutritional requirements your body needs.

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