Wondering what a healthy and accessible plant-based diet might look like? Here’s what I eat in a day after 10 years of being vegan.
As a vegan nutritionist, some people think that all I eat is beans and greens. Far from it! Even though I’ve worked my way through different plant-based diets, what I eat in a day now covers all kinds of delicious foods.
free 7-day vegan meal plan
Your next week of eating is planned out with these quick and delicious vegan bowls, meal prepping steps & full grocery list.
Let me share my basic formula with you and then I’ll go over the meals, snacks, and supplements that I consume on a regular basis!
What I eat in a day as a vegan
I like to think of different food groups and ratios on my plate or in my bowl when creating well-balanced meals.
It usually looks something like this:
- Grains or starchy vegetables: 30%
- Leafy greens & colorful veggies: 40%
- Beans, lentils or tofu: 20%
- Nuts, seeds or creamy sauces: 10%
Using this ratio allows me to eat until I’m satisfied while getting enough energy. Depending on your appetite, activity and weight goals, this might look very different!
Breakfast: muesli with fruit
I either buy pre-made muesli mixes or make my own at home using delicious and healthy components like dried fruit, pumpkin seeds (for iron and zinc), walnuts (omega-3) and whole-grain flakes.
Usually, I add my favorite soy milk or soy yogurt for my protein portion and fresh fruit like berries, banana, apple, peach, orange, or whatever is in season right now.
After breakfast with my husband in the morning, I wait for around one hour before drinking my coffee! This ensures that I can absorb all the iron in my food because coffee and other beverages like tea can interfere with this process.
My favorite breakfast recipes:
Lunch: Mediterranean pasta saladGet the Recipe →
During my creative time in the morning, I research and write articles while drinking around 1 liter of plain water. Once hunger hits after around 4 hours of work, I take a peek in my fridge to see whether there are any leftovers!
The night before, we made a large batch of pasta which I use to make a salad with veggies and yogurt tahini sauce!
It takes me around 15 minutes to make 3-4 servings which I can use for tomorrow’s lunch as well as today’s.
I eat a large bowl of it for lunch and store the rest in the fridge.
More easy lunch ideas:
Snack: snickers datesGet the Recipe →
Around 3-4 pm, I start feeling snack-ish! This is when I reach for something sweet and satisfying like peanut butter stuffed dates.
I quickly make a few for my husband and myself and we sit on the balcony to have a chat about work and our plans in the coming days.
We don’t eat all of the stuffed dates and simply put the leftovers in a container in the fridge so we can have them for another snack the following day!
More tasty vegan snacks:
Dinner: rainbow Buddha bowlGet the Recipe →
If you’re no stranger to our website, you know that we absolutely love vegan bowls! We actually have them every other day, using all kinds of different ingredients we find in our kitchen.
Tonight’s rainbow Buddha bowl is made with sweet potatoes, chickpeas, leftover cooked quinoa, spinach, red cabbage and a creamy tahini yogurt dressing.
We both go for seconds and take our supplements while eating: vitamin B12, vitamin D and iodine. If you have questions about supplementation, check out the guides listed below and, more importantly, see a doctor to get a blood test!
Everyone’s needs are different and you personally might not need iodine but would benefit from omega-3 or iron supplementation. There are also vegan multivitamins!
My favorite easy dinners:
Following a vegan diet doesn’t have to be difficult and can be tasty, budget-friendly and like second nature after a while.
I ate over 60 grams of fiber in a day, spent little time preparing my food, exceeded my protein requirements, ate well over my “5 a day” and felt really satisfied with my food!
Although I’m not super active, I take 1-hour walks each day and do some light exercise every other day. Also, I rarely eat fast food and don’t drink alcohol — but that’s just my personal situation.
To make veganism and plant-based eating easier for you, I’d love to recommend the following guides and recipes.
- 1-Week Vegan Meal Plan
- Best Vegan Swaps & Alternatives
- 7-Day Vegan Challenge
- Full Vegan Grocery List
Browse these recipe collections
What do you eat in a day as a vegan and have you tried any of these recipes? Let us know in the comments below, share this article with your friends or Pin it here!