tips on healthy eating by maya french

Koia 101 | February 01, 2022

tips on healthy eating by maya french


Watch the full video of Maya and Dustin below.

As our lives and priorities shift during these difficult times, we are all searching for ways to make the best out of the situation we’re all in. Over the next few weeks, I’ll be sharing some personal tips based on several topics such as healthy eating, productivity, and fitness as we all strive to keep up our normal routines while in isolation. 


Today, I’ll be sharing tips on healthy eating during the quarantine. We see lots of jokes about gaining the “Covid-15”, but why can’t we strive to reset our diets? Now that we are less busy, we have more time to be in control of our choices.

meal prep

The best way to control your diet is to prep your food ahead of time. Meal prepping can get boring fast if you don’t diversify. I’ve provided a list of tips for your most common meal occasions. 


Keep your eggs or tofu handy for a quick breakfast. I love to mix in as many complimentary veggies as possible for a balanced meal. If you’re really hungry, try this mix in a tortilla for something more filling. My grocery store only had wheat tortillas left but you can always opt-in for something new like cassava flour tortillas from Siete foods. Looking for something to buy in bulk? I always look for Oats as you can buy them in large quantities and mix in different fruits, nuts, flavors to mix it up.


My go-to’s for a healthy meal always include a protein, and two veggies. Lately, I’ve incorporated fish for my Omega 3’s or have swapped out meat for Portobello Mushrooms as it takes on a similar flavor with the correct seasoning. If you’re not plant-based, now is a good time to experiment with implementing plant-based meal days. It’s not like anyone will be dragging you out to a group dinner anytime soon. 

best meal i've prepared during quarantine

This classic french toast recipe is made with a tasty twist! Add our Vanilla Bean and give your french toast a plant protein boost for a craveable filling breakfast!

don't forget to eat your veggies

Yes, they perish, yes, the cans are sold out, so what do you do? Meal prep and freeze or juice them right away. I often forget to implement my veggies so juicing for 3 days at a time is a good way to keep on track. No juicer? Many local juice bars and grocery stores should have them available for home delivery. Veggies will also contain the essential vitamins and minerals needed to maintain a healthy immune system. SO, EAT YOUR VEGGIES

Let’s be honest, most of our “Covid-15” will come from binging snacks while binging our favorite shows. Here’s a list of my top 5 favorite low calorie, guilt-free treats to help pass the time as I surrender to unconscious eating.

#1 koia

Koia is a delicious plant-based drink that provides you a balance of complete protein, fiber, and healthy fats to give you stable, long-lasting energy.

#2 hippeas

Organic Chickpea Puffs are USDA organic, certified gluten-free, vegan and totally delicious! With 130 calories, 4g of Plant-Protein and 3g of Fiber.

#3 snow monkey
super food ice cream

Snow Monkey is a plant-based superfood ice treat. It’s like ice cream, but with more of that stuff your body needs like protein, fiber and antioxidants.

#4 Siete Foods Cassava Tortilla chips

These chips have no grains, and all the gains for those with food sensitivities. Siete makes each bag without any corn, gluten, dairy, or soy.

#5 Smart Sweets Gummy Bears

Sweet or sour candy with no added sugar & artificial anything.

As our grocery options become more scarce, we have found ourselves having to improvise and prioritize. Items we once purchased out of desire are now being swapped out for items of necessity. Toilet paper is nowhere to be found and I might be adding creamer to my cereal since the stores are out of Almond Milk.

swapping basic items

Now, more than ever, is the best time to try something new. All of our favorites have already been hoarded, so why not look into healthy alternatives? For instance, all the milk and cheese is gone, but there are plenty of dairy free options. Out of chicken, beef, etc.? Look into other ways to get your protein like legumes, beans, or maybe a Koia. 

Grocery stores out of your favorite products? Try Home delivery. Tons of brands are offering discounts on services such as Instacart and Amazon Fresh, including Koia. 

Find Koia discounts here: 

immunity hacks

Lastly, I’d like to share a few hacks to sustain a strong immune system during this time of susceptibility.

Koia is a great base to mix adaptogens in and create your very own immunity shake. Here are some of my favorite things to mix:

  1. Chaga – popular mushroom for immunity 
  2. Ashwaganda – adaptogen to help relieve stress
  3. Vitamin C (Cherry, Camu Camu, Oranges) – blend into a fruit shake with Koia base

Now, you should be well on your way to a beautiful, healthy summer body — Covid-free. Stay tuned for more tips. Remember to be healthy and wash your hands before you leave a comment 

– Maya French, Co-founder

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