Check out what I ate on March 25, 2020. I eat a healthy plant based diet and prepare some easy and delicious meals. I hope that what I make can help inspire you to include a healthy plant filled meal in your day.
I thought it would be appropriate to give a little background for what I ate on this day as life is a journey and our goals and environments change. On this particular day I was working from home (COVID-19 stay at home was happening). I have also been tracking my macros (I will include for each meal) to come in at a calorie deficit to help myself hit my current fitness goal of lowering my body fat percentage. This week my current macro breakdown was 21% protein, 47% carbohydrates, and 32% fats. I aim to eat a whole food plant based diet which is essentially eating vegan with no added oil, processed food or added sugars. Like I said mostly as I sometimes include some sugar or minimally processed foods; I’m not 100% perfect but then again who is.
Breakfast
For breakfast I start with some oatmeal, which I have really been enjoying these days. My latest oatmeal add in has been grated zucchini; it has little taste so it’s easy to sneak a veggie into breakfast. I’ve also added grated carrots which is super yummy. Be sure to add fresh berries & natural peanut butter on top!
Oatmeal Recipe:
1. In a small/medium saucepan heat 1/2 cup oats, 1 cup water and about 1/2 cup grated zucchini over medium heat. When it starts to boil turn it all the way low. Stir in vanilla extract and cinnamon.
2. After about 3-5 minutes add in 1 scoop of vanilla protein powder (I have been using this one) add more water to reach desired oatmeal consistency. Heat for 1 more minute.
3. Top your oatmeal with 2 tbsp of peanut butter, 3/4 cup of fresh berries and a dash of cinnamon.
Macros: Carb:58.5g Fat: 22g Protein: 31g
Lunch
For lunch I made an simple chickpea salad that I put in lettuce leafs but would make a great sandwich. This recipe make enough for four servings. This day I used what I had on hand but if you want a delicious recipe to follow try one of these! Buffalo Chickpea Salad or Apple Cranberry Chickpea Salad
Chickpea Salad Recipe:
1. In a large bowl partially mash 2 cans of drained & rinshed chickpeas.
2. Mix in a few tbsp of hummus, 3 celery stalks diced, 1/4 cucumber diced, 1/4 bell pepper diced
3. Season with garlic powder, paprika, pepper and onion powder. Add some Red Hot or other sauce when serving
I ate 1/4 of this recipe on 3 romaine lettuce leafs & with a honeycrisp apple
Macros: Carbs: 70g Fat: 3.5g Protein: 12g
Dinner
For dinner I made a stir fry type meal with cauliflower rice and air fried tofu. I like to use a mix of frozen veggies and whatever fresh veggies I have. I also made my own cauliflower rice using a food processor.
Tofu, Veggies & Cauliflower rice Recipe:
1. Drain & press tofu for about 10 minutes. Cube and toss in soy sauce, garlic powder, onion powder and ginger. (if you can let it marinate longer it will be more flavorful) Air fry on 390 for about 10 minutes (time may vary on size of your tofu and how crispy you like it).
2. Rinse your head of cauliflower and cut into pieces to fit in a food processor. Use the grater blade to make your cauliflower rice. Heat cauliflower in a saucepan with a little water to essentially steam it.
3. In a medium/large frying pan heat a few tablespoons of water or veggie broth. Add 2 cups of your prefered veggies – I added frozen broccoli and a stir fry blend. Add in 1-2 cups of any fresh veggies. I add mushrooms and kale. If adding greens make sure to add it in the last minute of cooking. Add soy sauce or spices as desired.
4. In a bowl put about 2 cups of cauliflower rice, your veggies, the tofu. Top with avocado and your sauce of choice – I use Soyaki from Trader Joes.
Macros: Carbs: 45g Fat 22g Protein: 29g
Snack
I didn’t include this in my video but I needed a little snack to keep me full. This smoothie would be great for post workout as well. I like to keep extra coconut milk frozen in cubes to add to my smoothies as it makes them creamy.
Smoothie Recipe:
In a high speed blender blend: 1 scoop plant based protein, 1/2 frozen banana, 2 coconut milk ice cubes, 1/2 cup frozen cherries, 1/2 cup almond milk. Add any ice or extra water to reach desired consistency.
Macros: Carbs: 28g Fat: 12g Protein 17g
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I’d love to hear if you make any of these meals, be sure to leave a comment below if you do!
Stay Happy & Healthy
-Emily