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What I eat in a day #2 – vegan & healthy with recipes

by tamarajune
Published: Last Updated on

[su_spoiler title=”Note”]This glimpse into what I eat in a day serves as an example of how simple and tasty a whole food plant-based diet can be. Still, what I am showing here is not supposed to be copied precisely. Naturally, what I eat is fitted to my caloric and nutritional needs, which likely vary from yours. So get inspired by this post, but adapt the meals to suit your needs and preferences :).[/su_spoiler]

Hi! I am so excited that you are joining me today :). With this what I eat in a day post, I want to show you that a healthy vegan diet does not need to be complicated, without flavor or expensive.

On the contrary, you’ll discover how amazing vegan food can be, and maybe, you’ll even find a new favorite recipe for yourself :D.

Let’s get started.

My day usually starts with the same routine. Immediately after waking up, I drink half a liter of water (about 16 oz cups).

Then I get up and make myself a hot lemon turmeric water with a dash of ground pepper and some cayenne pepper.

Depending on how tired I am, I prepare either a coffee or a green tea. Today it was a coffee. 😴

After enjoying my coffee, I started preparing my breakfast smoothie.


Raspberry-peach breakfast smoothie with spinach

Picture of a raspberry peach smoothie with spinach on a pink surface as an example of what I eat in a day

I love smoothies because they are a super easy and delicious way to start the day while also providing my body with lots of nutrients.

Plus, they are ready in just a few minutes, which is a significant advantage.

To make things go even faster in the morning, I batch prep the ingredients at the beginning of the week and freeze them in individual smoothie servings.

Thus, all I need to do in the morning is take out one batch and put it in a blender with some plant milk. In less than 3 minutes, my breakfast is ready.

In today’s smoothie were:

  • 60 g ( 2 cups) of spinach
  • 40 g (⅓ cup) of oatmeal
  • 1 banana
  • 1 peach
  • 60 g (½ cup) of raspberries
  • 250 ml (1 cup) of almond milk
  • 1 tbsp of hemp seeds
  • 200 ml (1 cup – 2 tbsp) of water

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


Vegetable sticks with hummus

Red bell pepper sticks and cucumber sticks with hummus on a wooden plate

Later in the morning, it was time for a little snack. As usual, I kept it simple and chose to make some vegetable sticks with hummus.

All I did was cut one red bell pepper and half a cucumber into strips and dipped them in (about 60 g/ ¼ cup of) hummus.

This combination not only tastes fantastic, but it also promotes iron absorption and is rich in vitamins A, C, K, and B6.


Creamy Avocado cucumber noodles with white beans on top of black amaranth

Spiralized cucumber on top of black amaranth on a white plate

In the early afternoon, I started to prepare my lunch. I soaked the white beans the day before and then cooked them in the instant pot for 15 minutes.

Alternatively, you can use canned beans or cook them on the stove according to package instructions (~1 h).

Next, I rinsed the black amaranth thoroughly with warm water and then cooked it for 2 minutes in the instant pot.

Again, you can also do that on the stove according to package instructions.

Meanwhile, I spiralized the cucumber and placed it in a large colander allowing the excess water to drip off.

Then I mashed the (peeled and pitted) avocado with a fork and blended it in a bowl with lemon juice, salt, pepper, and garlic powder.

Next, I mixed the cucumbers, avocado sauce, and white beans in a large bowl. Then I put the amaranth on a plate and added the cucumber-avocado-bean mix on top.

All ingredients at a glance

  • 1 cucumber
  • 1 avocado
  • Juice of one lemon
  • 130 g (½ cup) cooked white beans
  • 120 g (½ cup) cooked black amaranth
  • Salt, pepper, garlic as needed.

This recipe is particularly rich in magnesium, iron, potassium, calcium, vitamin E, folic acid, vitamin B2, vitamin B5, vitamin B6.

Also, it is an excellent source of protein and fiber.


Arugula quinoa salad with strawberries and roasted chickpeas

Arugula, Quinoa Salad with Strawberries and roasted chickpeas in a white bowl as an example of what I eat in a day

I am always so excited when berries are in season. So, I use every chance I get to snack and incorporate them into any possible meal. Today, I added them to this super delicious salad.

First, I roasted the chickpeas in the oven (see here).

While they were roasting, I rinsed the quinoa in a fine strainer, cooked it for 2 minutes in the instant pot, and then allowed it to cool. (Again, you can do this on the stove).

Meanwhile, I cut the radishes and strawberries into medium-thick slices and washed the arugula.

Next, I stirred all the above ingredients in a large bowl.

For the dressing, I blended 2 tbsp balsamic vinegar with 1 tbsp Dijon mustard, 1 tbsp agave syrup, and 2 tbsp sesame seeds.

Next, I poured the dressing over the salad, mixed well, and seasoned it with pepper and garlic powder.

All ingredients at a glance:

  • 150 g (1 cup) of fresh strawberries
  • 85 g (4 cups) arugula
  • 90 g (¾ cup) cooked chickpeas
  • 140 g (1 cup) quinoa cooked
  • 80 g (¾ cup) sliced radishes

For the dressing:

  • 2 tbsp balsamic vinegar
  • 1 tbsp Dijon mustard
  • 1 tbsp agave syrup
  • 1 tbsp sesame
  • Pepper, and garlic as needed

This dish is an excellent source of folate, vitamin K, copper, manganese, magnesium, potassium, iron, vitamin C, vitamin B2, fiber, zinc, calcium, vitamin K, and protein.

And that is all that I had today. 🙃

Summary: What I eat in a day

Infographic showing the four meals that I ate today

Now it’s your turn to tell me about your meals today! #letsinspireeachother

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