What I Eat in a Day (Vegan) + My Nutrients and Vitamins

Vegans get a lot of crap for a lot of different things. Of course, because veganism is mainly about the food on your plate, most of it comes from comments about food. What do vegans even eat? Grass?

I admit, the past few months I was eating a lot of processed foods like faux meats and granola bars. While these things are okay, and definitely tasty and healthy in moderation, those aren’t the best way to get everything I should be getting from food.

I’ve decided to start eating healthier. This doesn’t require huge changes for me, just more meal-planning and eating more fruits and veggies. To keep me accountable, and to give you an idea of what a vegan eats in a day, I thought I’d document a day of good eating!

Monday, April 1

Breakfast was a raspberry smoothie bowl, blended in Shane’s and my new blender! I threw in a frozen banana, 1 cup of frozen raspberries, 1/3 cup lite coconut milk, and 1 tbsp of flax seeds (tasteless and full of a ton of nutrients, like Omega-3s). After I blended it up into the most beautiful pink color, I added 1/3 cup dried oatmeal, and 1 tbsp each of sweetened coconut flakes and vegan chocolate chips.

I ate breakfast late, so I wasn’t super hungry for lunch. I decided to make my favorite chickpea “tuna”- 1 can of chickpeas (which I mashed up), some vegan mayo, a squirt of stone-ground mustard, and 2 chopped dill pickles. Usually I add in a stick of celery, but our celery went bad so I didn’t this time. I put some on a couple slices of whole wheat bread, with a handful of baby spinach. Tons of protein in one sandwich!

Because lunch was so small, I had a snack a few hours later- a peanut butter granola bar.

For dinner, I scrambled up half a block of tofu with some chopped onion, garlic, and spinach. I sprinkled in some turmeric, onion and garlic powder, and a tablespoon of nutritional yeast (which is magical and FULL of nutrients). I ate this with some kidney, black, and pinto beans! I added some smoked paprika to the beans, which helped them taste delicious. I had never made tofu and beans together but I really liked it and will probably do it again in the future!

After dinner, I was in a good mood and wanted something sweet. I decided to make some cookies, using the amazing recipe from my vegan cookbook, The Simply Vegan Cookbook by Dustin Harder. Shane and I have fallen in love with this recipe, and I use it ALL the time. Once the cookies were done, I ate one with a cup of almond milk!

At the end of the day, I put in everything I ate into an app/website called Cronometer. It tracks how many vitamins, nutrients, and macro-nutrients you get over the course of the day! I’ve been using it the past couple weeks just to make sure I’m getting enough food (and so I know what I need to eat more of), but I wouldn’t suggest using it to track calories (as I am still recovering from anorexia, I would advise against ever counting calories).

It’s interesting to see how many nutrients I got in a single day, eating entirely plant-based! I’ve noticed this past week that I consistently never get enough Vitamin D, so I will be taking a supplement for that soon (as many vegans and non-vegans are advised to do). I also take a vitamin B12 supplement every other day, because that is a vitamin very hard to get on a vegan diet. The only other thing I didn’t get enough of during this day was potassium- I guess I gotta eat more bananas.

It’s clear to see- I don’t need to worry about protein. I was also proud of this day because my Omega-3 to Omega-6 ratio was roughly 1:2, which is great!

It’s easy to eat healthy on a vegan diet. Honestly, it’s easier to eat healthy on a vegan diet than any other way of eating! I love veganism, and I’m glad I’ve finally found the motivation to make sure I’m feeding myself with all the nutrients I need!

Let me know in the comments if you’d like more posts like this one- or even just straight vegan recipes- in the future. I love sharing my colorful smoothies and delicious cookies with the world!

2 thoughts on “What I Eat in a Day (Vegan) + My Nutrients and Vitamins

  1. Oh my gooodness, this is ALL so yummy! I try to eat mostly vegan (will incorporate a tiny bit of dairy & fish here and there), but gosh, this all looks amazing. Thank you for sharing this food inspo!

    Liked by 1 person

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