Welcome to another day of real life vegan eating. These weekly one day vegan meal plan posts are here to give you an idea of just what a full days worth of plant-based eating looks like. These simple meal plans show exactly what I ate on a busy work day and I hope they give you an idea of how you can make plant-based eating work for you.
I was not tracking macros at this time so I don’t have a macro breakdown for these meal plans. If you’re interested in macros on a plant-based diet, you can find all my posts on Flexible Dieting here.
For more information on food prep and meal planning, check out these posts:
- Meal Planning Tips for a Healthy Vegan Diet
- Vegan Food Prep Tips for Healthy Meals All Week
- View all Weekly Meal Prep Posts
- View all One Day Vegan Meal Plan posts
One Day Vegan Meal Plan
Breakfast today was a delicious spinach and blueberry smoothie and lunch was pasta with cauliflower ‘meat’ sauce and vegan parmesan. I also had creamy, decadent cashew cream with sliced apples and yummy maca hemp seed bites. For dinner I had an awesome, colourful salad with spinach, peppers and onions and avocado dressing.
- Blueberry Banana Smoothie
Breakfast was a filling smoothie made with about 1.5 cups of almond milk, 1 banana, a handful of fresh spinach, about 1 cup of frozen bluberries, a handful of mixed berries like strawberries, cherrie and blackberries, a bit of hemp seeds and ground flax and some organic hemp protein.
Morning Snack #2
- 1 Sliced Apple with a few tablespoons of Maple Cashew Cream
I made a batch of cashew cream last night and my fave thing to use it for is dipping fruit. It’s actually extremely easy to make and you can add what ever flavourings you like. Just soak 1 cup of cashews in water for 4-8 hours, then drain and rinse well. Next just add them to a blender with fresh water and your choice of flavour. My favourite is maple syrup and vanilla, but even plain is good! No need to measure the water, just slowly add liquid until you reach the consistency you want.
- Pasta with Cauliflower Tomato Sauce and Vegan Parmesan
This pasta dish is quick and easy to make and only requires a few basic ingredients This is a great meal for those trying to go meatless a few times a week as it’s very filling and satisfying. I often make vegan parmesan out of almonds and nutritional yeast, it’s really easy to make and great for adding a punch to salads, pasta, and other places where you would use parmesan cheese.
To make this cauliflower ‘meat’ sauce, just saute the onions and garlics in olive oil for about 5 minutes then add the riced cauliflower and continue to cook on high heat with a little salt and pepper. After about 5-10 minutes add the tomato sauce. Lastly add the spinach and cook until it’s mixed in. To make the vegan parmesan just blend all about 1/4 cup of nutritional yeast with 1/4 cup of almonds or cashews and bit of garlic powder and sea salt.
- 2 Tablespoons of Raw Pumpkin Seeds
- Cucumber and Almonds
- Bell Pepper and Spinach Salad with Avocado and Hemp Seeds and Almond Basil Dressing
This is was really, really tasty. There are so many different flavours and textures going on but they all go together perfectly. The dressing is really tangy, creamy and fresh and the salad is nice and crunchy. Those two combined with creamy avocado, nutty hemp seeds and alfalfa sprouts makes a delicious concoction of healthy goodness!
For the salad I used:
- 3 bell peppers, diced
- 1 crown broccoli, chopped and lightly steamed
- 3 carrots, thinly chopped
- 1 red onion diced
- hemp seeds
To make the dressing I blended 1/4 cup each of almonds, water, lemon and fresh basil and then seasoned with salt and pepper, to taste.