Welcome back to What I Ate Wednesdays and another one day vegan meal plan. In these weekly posts I share a full days worth of plant-based eating, in real life. This is exactly what I ate for meals and snacks on a busy work day. These meal plans are here to show you how easy and delicious vegan food can be and to give you some ideas for how to create your own day of plant-based meals.
A lot of the time I don’t cook with recipes, so these are impromptu meals I just throw together. I do food prep on Sundays and you can read more about that in my Vegan Food Prep and Vegan Meal Planning posts. I’ve also share a number of weekly meal prep posts and you can find all of those here.
One Day Vegan Meal Plan
This week features one of my favourite smoothies, peanut butter and berry, a delicious, vegan pesto pasta, a big salad and the best vegan peanut butter banana muffins. In addition to everything ate today, I took an omega-3 and B12 supplement and drank plenty of water.
Peanut Butter Berry Smoothie
- 2 cups unsweetened almond milk
- 1 cup frozen mixed berries
- 2 tbsp natural peanut butter
- handful of fresh spinach
- 1 serving Vega Performance Protein in Chocolate
Most of the time I start my days with oats but I felt like a smoothie today. Peanut butter and berry is one of my favourite combinations. You could swap the peanut butter for almond butter or any other nut butter if you prefer. I like to add a handful of spinach or kale to my smoothies to sneak some extra dark leafy greens into my diet.
- 2 Chocolate Superfood Energy Balls
- 1 small coffee with almond milk
- Whole Wheat Pasta with Spinach & Tomato Pesto, Sautéed Kale, Red Peppers, Onions and Garlic
Lunch was leftovers from dinner last night. The pesto had basil, tomato, fresh spinach, hemp seeds and garlic. To add to the pasta, I sautéed onions and garlic for about 5 minutes, then added in the kale and red pepper and continued to cook for about 10 more minutes. I mixed that up with the pesto and some brown rice spaghetti and it was delicious!
- Mixed Greens and Baby Arugula topped with Fried Tofu, Navel Orange Pieces, Beets, Walnut Pieces, Avocado, Cucumber and a Sweet Dijon Vinaigrette
This salad was amazing. I made the dressing by mixing olive oil, red wine vinegar, maple syrup, lots of garlic and dijon mustard. So good. I cooked the tofu for a long time in a pan with some coconut oil until it was cripsy. I spiced it with sea salt, black pepper, garlic powder and red pepper flakes and the flavour was awesome. I also added some raw walnuts and avocado for healthy fat, some steamed beets, chopped cucumber and some orange.