What do I eat on a typical day? It's a question I get asked all the time.
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:
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.
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)
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.
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! Now, I'd love to hear from you. What vegan foods do you eat on a typical day? Let us know in the comments section below.