⚔️ Ritual Meal: Ground + Flow
A detailed guide to breaking a fast with intention, combining protein-rich steak, energizing pasta, and a warrior's garden salad.
Today’s ritual isn’t just a meal—it’s an intentional journey. A 10.5-hour fast from sunrise (5:30 AM) to late afternoon (4:00 PM) sets the stage, clearing space physically and mentally. This is discipline, this is clarity, this is Ground + Flow.
🕒 Fast Details
Duration: 10.5 hours (5:30 AM – 4:00 PM)
Meal Approach: Slow, conscious eating. No screens. Deep breath before the first bite.
🥩 Protein Power: Skirt Steak + Grounded Heart
- Salt steak generously 15 minutes before cooking
- Hot sear, season with oregano, cumin, garlic powder
- Benefits: High iron, CoQ10, taurine, and vitamin B12—perfect for rejuvenating body and mind.
🍝 Flow Fuel: Energizing Pasta
- Chickpea or lentil-based pasta preferred
- Toss with olive oil or fresh pesto
- Optional brightness: lemon zest
🥗 Warrior’s Garden: Vital Crunch Salad
Base:
- Fresh arugula
- Julienned carrots
- Sliced radishes
- Chopped cilantro
Raw Additions:
- Diced bell peppers
- Chopped tomatoes
- Torn basil leaves
Warm Topping:
- Bella mushrooms sautéed with garlic and onions in olive oil
- Optional richness: drizzle balsamic vinegar or coconut aminos
Dressing:
- 2 tbsp olive oil
- Juice of 1 lemon
- Sea salt & black pepper
- Optional: dash cumin or chili flakes
🧘 Integration Practices
Before Eating:
- 5 slow nasal breaths
- Affirmation aloud: “I honor my body. I earned this. I receive it with gratitude.”
After Eating:
- Short 5–10 minute walk
- Journaling Prompt: _“Right now, I feel _.”
This meal isn’t just about nourishment—it’s an embodiment of intention, strength, and gratitude.