I failed to test and shoot the recipe I wanted to share this week but I still wanted to post something! So today I’ve got three mini recipes in the form of a “what I eat in a day” post. I watch way too many of these kind of videos on YouTube. There’s just something about spying on someone else’s eating habits that fascinates me. So if you feel the same, here’s a peek into what I ate on a normal day as a vegan!
I don’t stress about eating perfectly balanced meals because I can quickly get obsessive over my food when I start counting calories and nutrients. However, I do try to keep a few goals in mind when loosely planning what I’ll eat in a day.
- Limit cooking oils to dishes that really benefit from the flavor or caramelization that oil can offer. Substitute or supplement oil usage with splashes of water, broth, or tamari when feasible. Oils contribute so many unnecessary calories to our food, and many figures in the plant-based community recommend eliminating it from our diets. I’m not willing to nix it altogether, but I do look out for opportunities to make a meal oil-free.
- Aim for 3 servings of greens and 3 servings of fruit a day. This makes me feel like I’ve got my bases covered when it comes to vitamin and minerals, even if I end up eating half a bag of tortilla chips before bed.
- Eat beans every day. Beans are the best. They’re an incomparable source of protein, fiber, and minerals whether or not you eat a plant-based diet. If you’re still scared of eating beans because they might make you fart, it’s time to get over it and bean up.
I tried to make the recipes listed here simple but clear. Please let me know if you have any questions about them! This is just an example of one day in one vegan’s life and should not be considered prescriptive or “goals.” Eat according to your tastes, needs, and goals, not according to how someone on the Internet eats 🙂
Breakfast: Mango Vanilla Frozen Yogurt Bowls
This was such a fresh bright breakfast- altaulfo mangos were on sale at my local Whole Foods Market this week so I’ve been trying to think of ways to enjoy them other than gobbling them up over the sink like an animal.
- blend 1 mango,1 frozen banana, 1 cup of plain vegan yogurt, a tiny splash of vanilla extract, and the juice of half a lime until smooth.
- serve in a bowl along with optional desired toppings. more diced mango, frozen wild blueberries, shredded coconut, and homemade granola were my toppings of choice here.
Lunch: Loaded Baked Sweet Potato with Smoked Tofu, Greens, and Tahini
I baked an extra sweet potato while I made dinner last night so I could enjoy this for lunch. Little meal prep tasks like this make such a difference in my ability to whip up a healthy lunch when I’m busy with other things. I made the tahini sauce last night as well and it tastes better after being chilled overnight.
- cut a large baked sweet potato in half lengthwise and bake cut side down for 30-45 minutes at 425 degrees. this can be done ahead of time and eaten cold or reheated.
- add the following ingredients to a pint sized jar or a large bowl: 1/3 cup tahini, 1 tbsp white miso paste, 1/4 tsp garlic powder, 1 tsp maple syrup, the juice of 1/2 a lemon, and a pinch of salt. add a splash of warm water and shake or whisk until well combined, adding more water if necessary.
- saute a serving of smoked or baked packaged tofu (I found this at my local co-op by the plain tofu, and they also have a similar product at Trader Joe’s) with a bit of oil or a splash of tamari until slightly browned.
- add 2 or 3 generous handfuls of chopped kale or other greens and cook until slightly wilted.
- serve half a baked sweet potato topped with the greens, tofu, and tahini dressing. I also added a scoop of homemade sauerkraut.
Dinner: One-Pot Rice and Beans with Greens and Tortilla Chips
Rice with beans is such a stereotypical vegan meal but I never get tired of the combo! I love cooking them together because dishes are the enemy and because I love the creamy texture the beans get when cooked with the starchy rice. I add tons of Mexican style spices to this and drown it in cilantro, but consider this a blank slate sort of recipe. If you just keep the rice, bean, and broth ratio the same, you can customize the flavors to your tastes.
- in a large soup pot, heat a tablespoon of oil or a splash of water or vegetable broth. Add a diced onion and bell pepper and cook for 5-10 minutes until softened. Add a minced jalapeno, 4 cloves of minced garlic, and 2 tbsp of tomato paste along with 2 tsp ground cumin, 2 tsp smoked paprika, 1 tsp ground coriander, and 1 tsp dried oregano. Cook for 2-3 minutes.
- deglaze the pan by adding a splash of vegetable broth and scraping up any dried bits from the bottom of the pan. Add 1 1/2 cups of cooked black beans along with 1 cup of uncooked brown rice and 2 1/4 cups vegetable broth to the pot and bring to a boil.
- reduce heat to low, cover, and cook for 40 minutes. remove from heat and keep covered for another 5 minutes.
- stir in the juice of half a lime and a teaspoon of tamari. serve alongside fresh or steamed greens, tortilla chips, and sliced avocado.
I am pretty inconsistent with vitamins and supplements, but in the past few months I have been trying to have a green drink every day to take the place of a multi-vitamin. For the green drink pictured, I blended 1 peeled orange, 1 pitted date, 1 scoop of Thrive Market greens powder (Amazing Grass makes several good green powders as well), 1 tsp of spirulina, 1 tsp of Ashwagandha, and 1 cup of filtered water. Taking a greens powder along with ashwagandha gives me tons of energy and helps my skin and digestion. I also take a b-12 supplement daily.
Thanks for stopping by today- if you try any of these recipes, tag me on Instagram so I can see your creations! Cheers.