This is my first what I eat in a day post, and yes, it’s vegan! If you’ve started following, you will know I am vegan, and have been since 2018. For that reason, I thought it would be a good occasion to show you what I’ve been eating in a day.
A vegan diet can be challenging at times and it certainly requires a bit of planning. You do tend to pay a bit more attention to necessary daily nutrients and macros, such as vitamin D, vitamin B12, calcium, iron and protein.
A vegan diet is nutritionally adequate, as long as you are eating the correct macros! My hope is that this post gives you some ideas when it comes to planning nutritious vegan meals. Whether you’re vegan or not, I hope you find some inspiration.
Breakfast (7:30)
My favorite meal of the day! Honestly, I did change my breakfasts a bit after becomoing vegan. My usual eggs or cereal to now oatmeal or avocado toast, and am happy to do so. Not a big deal! Here’s what I’ve been having:
Oatmeal and flax, with thawed frozen berries, kale, and tropical fruit.
One cup of decaf coffee with stevia and almond milk
If I don’t feel like having coffee, I’ll have a black tea with almond milk.
Early Lunch (11:00)
Lunch is something different every day and it depends if I’m at work or not. Here’s a general idea of what I eat, and is only today's menu.
Baked sweet potato and sprinkled cinnamon. Yes I use the oven.
Salad using all colors of the rainbow. All vegetables I have in the fridge, such as steamed lettuce, purple cabbage, carrots, onions, tomatoes, kale, sauerkraut, parsley, avocado, and mushrooms (I like using my mushroom tahini dressing with it)
Mango
This meal is very satisfying!
Dinner (4:00pm)
I’ve eat a lot of salads, not because I feel I have to, but because I’m always craving greens. Here’s what was on tonights menu:
Sweet potato and quinoa patty with sugar free ketchup
Vegan gluten free mini pitas, some with zataar (an all time favorite!)
Tabouleh salad with lime.
Baba Ghanoush (roasted eggplant)
Hummus with roasted red peppers
My famous pickles with raw tomatoes and onion
I usually have dessert after supper, which can be a piece of fruit or a treat I’ve been testing lately. This week its been energy balls.
Evening
I usually don’t have anything after supper, mostly because I have a satisfying supper and because I go to bed before 10pm. I do enjoy some popcorn some times while watching a movie during the weekend. I make it at home using a pot on the stove and a few kernels.
I always have at least 5 bottles of water or tea (85.5 oz) throughout the day, and 2 bottles in the evenings. The warmer weather definitely makes this easy! Also a lemon water is a refreshing drink after a workout or after supper instead of a dessert.
Key Nutrients
All in all, I try to have balanced meals that include some carbs, protein and vegetables. To ensure that I get a good amount of my daily nutrients, I make sure I have some legumes, beans, nuts or seeds and grains daily. As for vitamin D and calcium, I try to drink 2 cups of fortified plant-based milk, usually almond milk. For iron, I eat greens, grains, legumes, nuts and seeds and iron-rich vegetables. Also, I try to have a source of vitamin C with iron to help with absorption. Finally, to ensure I get some vitamin B12, I drink fortified plant-based milk.
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