What I Eat in A day as a vegan nutritionist
What does a vegan nutritionist eat in a day? And how to balance the meals to get the most nutrients and stay satisfied? It may seem overwhelming, but in reality tasty, wholesome meals, balanced in all nutrients are very easy to achieve on a plant-based diet.
The ingredients in my menu vary quite a bit, but the structure of meals is often similar day by day.
The main principles of my meal planning include:
- plate method of 1/4 whole grains, 1/4 legumes and 1/2 veggies (fresh or cooked)
- porridge, smoothie or a wholegrain toast for breakfast
- a daily portion of ground flaxseed and/or chia seeds for omega-3 fats
- healthy fats in the form of tahini, avocado, nuts/nut butter or seeds added to each meal
And here’s the breakdown by meal.
Breakfast: Chocolate Oatmeal with Blueberries
Calories 348, Carb 46g, Fat 14g, Protein 13g
Ingredients:
- 1/2 cup rolled oats
- 1 tbsp peanut butter
- 1/2 tsp cocoa powder
- 2 tbsp blueberries
- 1 cup oat milk
I simply cook my oats in water, adding cocoa powder and some cinnamon in the process (sometimes I add half a banana while cooking too, for an additional sweetness). Then I top it up with my favorite toppings, like peanut butter, blueberries, chia seeds, etc.
Lunch: ‘Paella’ with Quinoa & Kidney Beans, Salad
Calories 450, Carb 68g, Fat 12g, Protein 22g
Ingredients:
- 3/4 cup cooked quinoa
- 3/4 cup cooked kidney beans (or canned)
- 1/2 carrot
- 1/2 onion
- 1/2 tsp turmeric
- 1 cup any leafy greens
- 2 small radishes
- 1/2 tomato
- 1 tbsp pepitas
- tahini-lemon dressing
To make this ‘paella’, simply cook shredded carrots, chopped onion for a couple of minutes, then add cooked beans, quinoa, spice up with turmeric, a dash of salt and let cook for around 10 minutes. Serve alongside a fresh salad based on leafy greens under tahini-lemon dressing.
Dessert/Snack: Chocolate Banana Nice-cream
Calories 220, Carb 38g, Fat 7g, Protein 5g
Ingredients:
- 1 frozen banana
- 1/2 tbsp peanut butter
- 1 tsp cocoa powder
- a piece of dark chocolate
- 1/4 cup oat milk
- 1/4 tsp vanilla extract
This dessert is extremely simple to replicate. Just break the banana to 4-5 pieces and freeze it for an hour or so. Once frozen, place into a blender or food processor along with the rest of ingredients, except the dark chocolate. Blend until smooth and stir in chopped dark chocolate. And the dessert is ready.
Dinner: Dry-Roasted Vegan ‘Fish’ Patties, Brown Rice & Salad
Calories 638, Carb 115g, Fat 8g, Protein 32g
Ingredients:
- 1/2 cup red lentils
- 1/4 onion
- 1 nori sheet
- 3/4 cup cooked brown rice
- 1 cup any leafy greens
- 1/2 cup kohlrabi
- tahini-lemon dressing
To make this meal, soak red lentils for at least an hour. Place soaked lentils into a food processor along with the chopped onion, 1/4 tsp garlic powder, salt and pepper and blend until mashy. Add nori sheet chopped or broken to smaller pieces. Form patties and roast from both sides on a dry nonstick pan for around 5 minutes from each side. Then add water and simmer with a closed lid for 5-8 minutes. Serve with cooked brown rice, fresh salad dressed with tahini-lemon sauce.
In total, I consumed 1750 calories, Carb/Fat/Protein balance: 282/44/75.
All nutritional targets met (some even exceeding), expect vitamin B5 (easily achievable to balance on other days).
For amino acids and micronutrient breakdown (vitamins & minerals) see below images.
Find more wholesome recipe ideas from a vegan nutritionist here. For the principles of healthy plant-based nutrition check out our guide here.
Disclaimer: The information provided on this blog is for information purposes only, and should not be considered as a treatment plan for any individual situation. Please consult a physician for individual advise on any health-related topic.
Check out more guides on a healthy and balanced lifestyle we’ve got for you.
Join our foodiez community
Subscribe today for healthy recipes, guides and motivation!