What I eat in a day: healthy + plant based ideas

Hey beautiful people,

Thank you so much for reading and I hope you’re having a lovely day.

After the success of my previous health and fitness motivation post, which you can read here if you haven’t already, many people messaged me asking for healthy meal ideas. So whether you’re looking for some healthy meals inspo or you’re simply interested in what I eat in a day, welcome!

I must add that currently I’m a vegetarian, and I’m still transitioning into a fully plant-based diet. A plant based diet consists mostly or entirely of foods derived from plants such as grains, legumes,nuts, seeds, etc with few or no animal products.

The meals I’ve put together are beginner friendly and so easy and affordable to make. Of course, if you’re not a veggie but need some healthy meal inspo, feel free to swap the protein I used with any of your choice.

DISCLAIMER: I usually eat three big meals and a couple of snacks (I try to have nuts such as peanuts or almonds as one of my snacks every day). Sometimes, my other “snack” is a shake or a smoothie. This is what’s worked for me over the past months, and you should always do what’s best for you.

Without further do, let’s get started:

BREAKFAST

Rolled oats with berries and bananas.

I probably eat rolled oats for breakfast 6 out of 7 days a week. And no, I don’t get tired of them because each day I use different fruits, toppings, milks, etc so it tastes completely different.

Cooking instructions:

I always use rolled oats from the brand “Quaker”.  Rolled oats cook faster and absorbe more liquid than regular instant oats. You could probably leave them soaking over nigh, but I just follow the quick way:

I mix rolled oats with dairy free milk (my favourite alternatives are coconut or almond) and let them sit for like 15 minutes (Whilst I’m getting ready). Add your favourite fruits (I like adding bananas, strawberries, Apple, blueberries, etc) and your favourite toppings (almonds,chia seeds, cocoa powder, cinnamon, etc), and voilá! There’s literally endless options.

Health benefits:

Oats are among the healthiest grains on earth. They’re gluten free and contain numerous vitamins, minerals, fiber and antioxidants. Oats are loaded with iron, Vitamin B1 and B5, Zinc, Magnesium, etc.  There’s many health benefits, and some of them include being great for weight loss and lowering blood sugar levels. 

LUNCH

Chinese style noodles with sweet chilli tofu.

I attempted a very healthy Chinese chow mein with sweet chilli tofu. It honestly tasted DELICIOUS, plus I’ve discovered the best tofu brand ever (The Tofoo), which you don’t have to dehydrate (perfect for beginners!) The tofu I used Is extra firm and perfect to convert into chicken- like bites.

Ingredients:

2 servings

– 100 gr of egg noodles (mines are actually egg free, which you can find at “Co-Op). As an alternative you can use whole grain spaghetti.

-Extra firm tofu (I used the one from the brand “The Tofoo” which I found in Tesco. Half pack should be enough, however for extra protein, use the entire pack.

-Sweet chilli sauce.

-Vegetables of your choice. I used courgettes and mushrooms.

-Sesame seeds (optional)

-Sesame oil

-Salt, pepper, and your favourite seasonings (I used turmeric, paprika, garlic powder, chilli)

Cooking instructions:

1- Drain ALL the water that comes with the tofu and chop it in little cubes. If you’re using a different tofu brand, make sure you dehydrate it completely (there’s plenty of videos online on how to).

2- Soak the tofu cubes in a bowl with sweet chilli sauce for like 30 minutes. The longer you leave the tofu soaking the tastier it will be. I also added sesame oil, salt and pepper.

3- Once the 30 minutes are over, fry the tofu in a pan with a tiny bit of Sesame oil, until all sides of the tofu cubes are brown.

4- Boil the egg noodles in a separate pan.

5- Put the cooked tofu aside. In the same pan, fry your mushrooms and courgettes for like 5 minUtes. Mix the noodles with the vegetables and add a little bit of soy sauce.

6- Add the tofu bites on top and decorate it with sesame seeds.

Nutritional value: 400 Kcal, 20 gr of protein and loaded with delicious vegetables.

DINNER

Chickpea curry with brown rice and quinoa.

Ingredients

2 servings

-160 gr of quinoa

-A tiny tiny bit of brown rice (50 gr should be enough)

-Chickpeas (2 cans give you around 2-3 servings servings)

– Curry sauce of your choice, I used Masala (1/4 of the bottle is actually enough for 2 servings). You can alternatively use regular tomato sauce.

-Vegetables of your choice, I used green beans.

-An onion

-Salt and Pepper

Cooking instructions:

-Boil the brown rice and the quinoa in a pan (1/3 rice and quinoa, 2/3 water). You’ll know the quinoa is ready when it grows in size and gets softer.

– Chop the onion and fry it in a separate pan with a bit of olive oil until it gets soft.

-Add the chickpeas and the vegetables of your choice at once. If you’re using canned chickpeas, make sure you drain and wash them.

-Add a cup of water and let it cook for like 15 minutes or so.

-Add the curry sauce of your choice, I used Masala, but Korma is also one of my favourites.

-Add another cup of water mixed with the sauce and let it cook for extra 15 minutes.

-Voilá! A very easy and quick curry ready to be eaten.

Nutritional value: this meal has around 350 Kcal and 20 gr of protein.

SNACKS

Vegan chocolate cookies with peanut butter and oats.

On this day I made some delicious guilt free cookies, no bake which take under 5 minutes to make.

Ingredients:

6 cookies

-4/5 cubes of dark baking chocolate

-1 cup of rolled oats

– 2 spoons of peanut butter (organic preferably)

– Any milk (optional)

Cooking instructions:

-Melt the dark chocolate in the microwave for like 30 seconds. Preferably, mix it with the peanut butter in order to create a smooth texture.

-Add the rolled oats into your mixture of chocolate and peanut butter.

-Mix everything evenly until you create your own cookie dough. If needed, to soften up pour a bit of milk (I used coconut).

-Shape your cookie dough as you prefer.

-Leave in the fridge for like 30m-1h until your cookies get hard. Voilá! Your cookies are ready to eat.

They’ll remain fresh for like 3-4 days, so perfect to meal prep.

Some of favourite ready made snacks are:

Eat natural protein bars: perfect if you’re craving something sweet or chocolaty. 10 gr of protein per serving.

Quaker porridge bars.

Nuts: peanuts, almonds, cashew nuts, etc

Fruits: usually a banana, strawberries or some oranges.

SHAKES/SMOOTHIES

If you follow me on Instagram, you know I love me a freshly made smoothie or shake. On this particular day I didn’t have any, but my favourite ones are:

-beetroot + oranges + carrots (energising, high in Vitamin A, C, and iron)

-Spinach + kale + cucumber + coconut milk+banana. My version of green smoothie.

-Coconut milk + pineapple. Literally tastes like a mocktail of piña colada.

Anyways lovelies,

Thank you so much for reading! Let me what you’d like to see next, I was thinking of a “healthy plant based meal ideas”.

Until next time

A xx

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