What I Eat in a Day:
Today I’m showing you what I eat in a day as a predominantly plant-based dietitian. Plant-based eating looks different for everyone, so this is just to share some inspiration!
I’m frequently asked what my a daily diet looks like as plant-based dietitian, so today, I’m taking you through my average day of eats. This video shares several of my meals for breakfast, lunch, snacks, and dessert.
For dinner, I made a recipe from one of my favorite cookbooks. I like to try out a new recipe 1-2 times a week for dinner and then enjoy the leftovers for lunch or dinner the next day. As the saying goes — cook once eat 1, 2, 3 times!
If you missed it, be sure to check out last week’s post/video too — What I Eat While Breastfeeding As A Plant-Based Mama.
8:00 AM: Super Seed Oatmeal topped with peanut butter and fruit. I have this for breakfast almost every day. It’s easy, tasty, and has all the goods — complex carbs (oats, banana), protein (oats, seeds, nuts), and fat (seeds, nut butter).
When I’m going to be on-the-go in the am, I make this recipe as “overnight oats” — combining all of the ingredients in a mason jar and letting them soak in the fridge overnight. Then I can just grab it in the morning.
12:00 PM: Salad with spinach greens, tomato, red bell pepper, tofu, pepitas, and a drizzle of tahini, squeeze of lemon, and some salt and pepper + a sprouted grain English muffin with vegan cashew cream cheese.
If I have more time, I’ll make an actual tahini dressing like this Turmeric Tahini Dressing.
*Pro-tip: Meal prep to make salads easier during the week! At the beginning of the week, I diced up the bell peppers and cubed the tofu so it was easy to throw together.
You can also roast the tofu to give it more flavor or a different texture (especially if you are new to plant-based eating). Just toss with your favorite spices and roast at 350F for 20-25 minutes, flipping halfway through.
I always make sure to include a grain with my salad so that I feel satisfied.
I’m all about those CARBS.
I like sprouted grains in particular because sprouting helps increase the bioavailability of nutrients like zinc and iron, which can be harder to absorb from plants.
12:30 PM: I was still hungry after lunch, so I had a white nectarine from the Farmer’s Market.
TEA + SNACK
3:00 PM: Hibiscus tea + vegan cashew yogurt with blueberries and hemp seeds
Hibiscus tea has actually been shown to have anti-hypertensive properties, meaning it can lower blood pressure — though if you eat plant-based, you probably have low blood pressure already!
6:00 PM: Lentil-Vegetable Frittata from Vegan Richa’s Everyday Kitchen
As I mentioned above, I like to try a new recipe or two every week from one of my favorite plant-based cookbooks. I love cooking (not just for work) so I try to carve out time on a night my husband is home to watch Caleb to make something fun.
Some of my other favorite plant-based cookbooks include The Love and Lemons Cookbook, Thug Kitchen: Eat Like You Give a Fck (that title always get me!), America’s Test Kitchen’s Vegan for Everybody, Dr. Greger’s How Not to Diet Cookbook, and my pal Alex’s Fresh Italian Cooking for the New Generation.
On busy nights, when I don’t have an hour to try a new recipe, I usually end up making one of my go-tos:
- Pasta marinara with veggie sausage + vegan parmesan (cashews, nutritional yeast + salt)
- Veggie burgers (usually Dr. Praegers)
- TLTs (tempeh bacon sandwiches)
- 10 Minute Vegan Mac N’ Cheese
I have to end my day with something sweet. These 3-Ingredient Cookies are so easy to make, and they perfectly satisfy my sweet tooth!
And that’s what I eat in a day as a predominantly plant-based dietitian!
Weigh in: Do you like these “What I Eat in A Day” posts? Do you want to know more about what a plant-based dietitian eats? What do you usually eat in a day?
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