Figuring out what to eat is one of the biggest challenges of following a vegan diet. There is no shortage of recipes, but there is a big gap between making a recipe and having a balanced diet.
If you read any of my posts about food, you know that by now: variety is the most important thing for me. I can’t follow any diet where I wake up on Monday, and I already know what I’m going to eat for every meal for the rest of the week. If you are in the same situation, here are some ideas of what to eat in your meals if you’re following a vegan diet.
Breakfast
You probably heard this your whole life: breakfast is the most important meal of the day. But some of us don’t feel that hungry in the morning. What helped me to start building an appetite and eating breakfast was doing my workout first thing in the morning. That way, by the time I get ready and start working, I’m already hungry.
Since I’m not a morning person, I try to keep it simple. Here are some of the options I like.
Option 1: Chia pudding
- Chia seeds and plant-based milk (1:4 ratio)
- Fresh fruit
- Nuts, seeds or nut butter
- Hemp seeds
Option 2: Protein smoothie
- 1 frozen banana
- Frozen fruit or nut butter
- Plant-based milk
- 1 scoop hemp protein powder
Option 3: Oatmeal
- 1/4 cup oats
- Plant-based milk
- A splash of maple syrup
- Fresh fruit or chia jam
- Nuts, seeds or nut butter
- Hemp seeds
Lunch
Lunch is where I have the most fun. I like to try new recipes and make an effort to eat different things every day.
As a general rule, I eat 2 cups of leafy greens, some plant-based protein (peas, chickpeas, lentils, beans, etc.), veggies (fresh, roasted or added to the meal), and a piece of fruit.
Snack
I try to keep my snacks as simple as my breakfast. Some of the options I like are:
- Protein balls
- Coconut yogurt with chia jam
- Nuts and fresh fruit
Dinner
What I eat for dinner is usually determined by how much time and effort I’m willing to put into it. I try to have a fruit, a source of protein, vegetables and, whenever possible, leafy greens.
Some of the options include:
- Toast or crackers with nut butter and fruit, avocado, guacamole and pecans, hummus, vegan cheese
- Salad (with some nuts or seeds)
- Spring rolls with peanut butter sauce
- Protein smoothie (just like the one I have for breakfast)
- Leftovers from lunch
So that’s the gist of what I eat in a day. What about you? What are your favourite vegan meals?
