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What do I eat on a typical day?

May 10, 2016

Hey, Family!


I had a great talk at the DC Green Festival on Saturday. Thanks so much to everyone who came out. It was wonderful seeing you!

Click the screenshot below to watch a very brief clip of my talk. (Special thanks to friend and super-supporter Alfreda for the clip!) 



Now on to this week's topic...

What do I eat on a typical day?


Someone asked this question at the Green Festival event, and it's a question that I get asked all the time. It's been a while since I talked about it here in the ezine, so I thought I'd give you an update. 

First, I make sure I eat from these 5 food groups every single day: fruit, greens, whole grains, beans, and nuts. They're the standard vegan food groups, and I've written before about why they're so essential for good nutrition. So let these 5 food groups be your guide when deciding what to eat each day. 

With that said, here's what a typical weekday looks like for me:

Early morning:

  • 2 cups of green smoothie. I use water; fresh or frozen dark leafy greens (usually dandelion, spinach, collards, kale, or wheatgrass); fresh or frozen berries (I switch up between blueberries, blackberries, raspberries, strawberries, and others); banana or avocado for creaminess; and 1/2 cup of nuts or oats or hemp seed powder for more protein (there's protein in the fruits and veggies, too). I use a Vitamix to blend it. I usually drink a cup before I exercise and one after. If there's more left over, I drink it between lunch and dinner or after dinner. Some days, I have all dark leafy greens and water, with nothing else, for an extra cleansing drink in the morning when I'm feeling a little sluggish, or if I had something heavy the night before and want to be sure I eliminate before I head out the door.


Late morning:

  • A bowl of oatmeal. I usually add boiling water to 1/2 cup of dry oats, a chopped apple, walnuts, and cinnamon. 



  • Soup and salad or sandwich and salad

  • A big raw salad of kale, avocados, tomatoes, garlic, red onion, cashews, olive oil, nutritional yeast, cayenne pepper, squeeze of lemon or apple cider vinegar, and 1-2 tablespoons of hemp oil, flax oil or olive oil

  • A bowl of bean soup (lentils, split peas, chick peas, or others) or a spicy black bean burger (Sunshine Burger brand)

  • 1-2 sprouted whole grains tortilla (Food for Life or Mi Rancho brand) 


Late afternoon:

  • Hummus. Red pepper hummus with nori sheets or whole grain crackers

  • 1-2 pieces of fruit. Fresh orange, mango, peach, or persimmon (depending on the season)



  • Light stir-fry dish. This could be sauteed collards with pine nuts, mushrooms, sun-dried tomatoes, and garlic over whole grain pasta, red rice, or curry quinoa

  • Or it could be broccoli or string beans, multi-colored bell peppers, mushrooms, corn, tempeh, with a peanut sauce over one of the whole grains above

  • A Hail Merry dark chocolate macaroon 


So that's what I eat on a typical day. For an idea of what I might eat in a week, check out the 7-day vegan menu on page 95 of By Any Greens Necessary. And click here to check out my recipes for many of the dishes I mentioned.

On the weekends, I might spend a little more time in the kitchen and make lasagna or quiche or a dessert. (I'm thinking about trying this whole grain, fruit-sweetened carrot cake recipe this weekend. I hope it's delish!)

And one more note, during the summer months, when fresh produce is widely available in my area, I prefer eating more raw dishes, including nori rolls, collard wraps, marinated veggies instead of sauteed veggies, zucchini pasta instead of whole grain pasta, and fresh fruit salads.

So there you have it, fam! If you have questions you want me to answer, just click here to submit them. I look forward to hearing from you!


Coming Up

I'll be speaking at the Plant-Based Prevention of Disease Conference in Raleigh, NC, on May 21st, with more than 30 plant-based educators.



My talk is called "Lessons from the Eat Smart Program, the First Federally Funded Community-based Vegan Nutrition Program in the U.S."

I'll also be part of a stellar roundtable to discuss "How To Engage Authentically and Effectively with Clients Whose Race, Gender, Culture, Class and/or Cuisine May Be Different from Your Own." (I'm proud to have suggested that very long title. Malcolm X said to make it plain!)

For more details and registration info, click here. The conference is open to the public and provides continuing education credits for health professionals, as well. I look forward to seeing you there!

Have an awesome week, fam!

Much love,












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