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What I eat in a day as a healthy vegan #1

by tamarajune
Published: Last Updated on

Winter is finally coming to an end 🙌🏻. Thus, I’m trying to use my favorite winter foods “one last time” before they go out of season. So, if you are looking for some healthy vegan food inspiration, mainly using seasonal ingredients, this what I eat in a day post is for you.


Moreover, with this glimpse into a full day of vegan eating, I want to show you how easy and delicious implementing a nutritious whole-foods plant-based diet can be.

Let’s get started. ➡️

I’m kind of boring in the sense that I follow the same routine every morning. Right after getting up, I drink half a liter (16oz) of water.

Next, I make myself hot lemon water with turmeric, cayenne pepper, and ground black pepper. Once I finish that, it’s time for coffee. I’ll blame it on the winter blues, but at the moment, coffee is a must for me in the morning🙈.


While I am getting my caffeine fix, I usually do some light tasks like journaling, reading, or tidying up.

Then it’s time to start preparing my breakfast smoothie.

Breakfast:


Coconut Blueberry pear smoothie with spinach

Coconut blueberry smoothie in a tall glass with a few ingredients in the background


In my opinion, a delicious smoothie with a few servings of fruit and veggies is the best way to start the day. When I consume lots of vitamins and minerals in the morning, I have so much more energy and feel ready to be productive.


Also, preparing smoothies doesn’t require much time, which I love. I mean, I have no desire to stand in the kitchen early in the morning, especially when I’m hungry. Who does? 🤷🏻‍♀️


Another plus point is that I can drink the smoothie while I read or do other light tasks at my desk.

Those were the ingredients for my smoothie:

  • 75 g (1/2 cup) blueberries
  • 1 pear – cut into small pieces
  • 1 banana
  • 60 g (3 cups) of arugula
  • 1 tablespoon of flaxseed
  • 240 ml (1 cup) of rice milk
  • 4 Tbsp coconut milk
  • 1 tbsp unsweetened coconut flakes
  • Water as needed


This smoothie is rich in omega-3, vitamin K, manganese, magnesium, calcium, zinc, vitamin A, vitamin C, vitamin B6, and vitamin B2.

Morning Snack:

Brown rice cakes with hummus and sprouts

Brown rice crackers topped with hummus and fresh sprouts as an example of what I eat in a day as a healthy vegan


A few hours after my smoothie, it was time for a snack.


So, I prepared one of my favorite ones: brown rice cakes with hummus and topped off with sprouts (radish, alfalfa, and sango sprouts).


This snack is delicious, satiating, and ready to eat in only 2-3 minutes. I used four brown rice cakes, 60 g (¼ cup) hummus, and around 50 g (½ cup) sprouts to make this snack.

Lunch


Simple bowl with quinoa, spinach, sweet potatoes, and lemony chickpeas

Healthy vegan buddha bowl with spinach, sweet potatoes, quinoa and chickpeas in a white bowl as an example of what I eat in a day as a healthy vegan


As a child, one of my favorite dishes was cooked spinach with roasted potatoes. I was feeling a bit nostalgic today, and that mood inspired this delicious bowl with quinoa, sweet potatoes, spinach, and some lemony chickpeas that I made for lunch.


I have to admit; when I came up with this recipe, I expected it to be just okay. So, I was genuinely surprised by how good this combination tasted once I tried it. I think I may have stumbled upon a new favorite dish😍. So, if you feel a bit uncertain, give it a try, I promise you won’t regret it.


I also liked how little time it took to cook this meal.


For this recipe you need:

  • 40 grams (⅓ cup) of uncooked quinoa
  • 1 tsp cumin
  • 90 g (~½ cup) spinach
  • 1 medium sweet potato
  • 1 tsp basil dried
  • 1 large red onion – diced
  • 240 g cooked/canned chickpeas
  • Juice of one lemon
  • 3 tablespoons vegetable broth
  • 200 ml (1 cup – 3 Tbsp) of soy milk or other plant milk
  • Salt + pepper as needed
  • 3 garlic cloves – chopped


How to prepare the bowl:


Quinoa:
Cook the quinoa according to package instructions. I used vegetable broth instead of water because it gives a better flavor. As soon as it was done, I fluffed the quinoa with a fork and added 1TL cumin.

Spinach:
In a pot, I sautéed the spinach in 2 TBSP water, with a clove of garlic and half of the red onion. Then I added ground pepper to taste.

Sweet potatos:
I steamed the sweet potatoes in the instant pot for 12 minutes with high pressure. You can also do that on the stove, but the cooking time may vary. Then I sliced the sweet potatoes and seasoned them with dried basil and freshly ground pepper.


Chickpeas:
First, I sautéed the remaining red onion and garlic in a pan with some vegetable broth. Then I added the chickpeas, plant milk, lemon juice as well as salt and pepper and let it simmer for about 10-15 minutes. (This makes two servings: I’ve used half of this for my bowl and saved the rest for the next day.)

Lastly, I placed all the ingredients in a bowl, and my meal was ready.

This dish is high in fiber, vitamin A, copper, potassium, zinc, iron, folic acid, B vitamins, magnesium, and omega-3.


Afternoon snack:

An apple sitting on a pink surface surrounded by a few nuts


In the late afternoon, I felt like eating an apple. So I grabbed one as well as some almonds. I think apples and nuts are just a marvelous and filling combination. #dreamteam

Dinner:


Whole wheat fusilli with creamy Hokkaido sauce and broccoli

Whole grains pasta recipe with a creamy hokkaido sauce and steamed broccoli in a white bowl as an example of what I eat in a day as a healthy vegan


While I am more of a spring/summer girl, there are also some aspects of the colder months I like. For example, in fall, the leaves transform the landscape into a colorful paradise. The weather is not too hot, and not too cold, and it’s acceptable to wear comfy clothes all day.

And when it comes to winter, there are few things as beautiful as the world covered in snow, with the sun shining and a clear blue sky.


I also like the amazing vegetables and fruits that are in season during fall and winter, such as squash and pumpkin. These are incredibly versatile, and you can make so many incredible dishes with them like this creamy Hokkaido sauce that I made for today’s pasta dinner.


To add a nice color contrast and some more nutrients, I added some steamed broccoli.
And just like that, this tasty, fall/winter-inspired, healthy comfort recipe came to be! ❤️

Ingredients:*

  • 250 g ( 2 ½ cups) uncooked whole-grain Fusilli
  • 1 Hokkaido pumpkin
  • 1 large red onion – diced
  • 3 garlic cloves – chopped
  • 500 ml (2 cups) plant milk – I used soy
  • 2 tablespoons of nutritional yeast
  • 1 tbsp thyme
  • 1 tsp pepper
  • Salt as needed
  • 1 broccoli – cut into small florets
  • 1 tsp. Powdered mustard

*This recipe makes about 2-3 servings.

Preparation:

  1. Remove the seeds from the Hokkaido pumpkin and cut it into bite-sized pieces.
  2. Steam the Hokkaido. I did this in the instant pot for 12 minutes with high pressure, but you can also do that on the stove, although the cooking time may vary.
  3. Cook the fusilli according to package instructions.
  4. Place the onion, nutritional yeast, garlic, thyme, pepper, and salt in a blender.
  5. Add the Hokkaido and plant milk and mix until creamy.
  6. Steam the broccoli. Again, I used my Instant Pot for this. (How obvious is it that I love this thing?). Naturally, you can also do that on the stove.
  7. After steaming, cut the broccoli florets into even smaller pieces, then place them in a large bowl, sprinkle with mustard powder and stir.
  8. Add the Hokkaido sauce and fusilli and mix well.
  9. Serve on a large plate or bowl and enjoy.

This recipe is rich in folic acid, calcium, fiber, magnesium, iron, manganese, vitamin E, and B vitamins.

And that was all that I ate today. Hopefully, this post will serve as an inspiration for you to incorporate more healthy whole-food plant-based meals into your diet.

Summary: What I eat in a day as a healthy vegan

Large graphic showing all five meals that I ate in a day as a healthy vegan

Now it’s your turn! What did you have today? I’m curious! 😁

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