Hi everyone, hope you’re all well!

For the past few years, I have been sharing a lot of my meals on social media and if you follow me on Instagram you might already be familiar with my vegan meals and all things I like having on a daily basis. However, I thought it would be worth sharing what an entire day eating plant-based may look like, especially for those who are switching their diets and could use some inspiration.

I would also like to show you how simple and easy plant-based eating can be and most importantly how nutritious and delicious you can make it be. Of course, plant-based eating can be “not so healthy” if you rely on ultra-processed foods only, such as burgers, chips, sugary drinks, sweets and candies. But if you prioritise whole foods such as fruits, legumes, vegetables, cereals, nuts and seeds, you ensure your daily intake of micronutrients, essential vitamins and minerals and all plant components that have so many benefits to our health.

For all meals, I have added a checklist to help you visualise how you can improve the nutrient density of your own meals and foods that you may try to fit into your daily routine for optimal health and longevity.

Breakfast

Breakfast is usually our first meal of the day and it not only should be delicious and nourishing but also full of fibre to support our bowel movements and keep us full for longer. Aim to include sources of cereals and whole grains, fruits and sources of fat.

Porridge – Rolled oats, plant milk (I used coconut), banana, blueberry, ground flaxseeds, and vegan vanilla protein powder. Coconut flakes and cacao nibs as toppings.

As you can see, this is a very simple meal that you can prepare in just 10min. You may want to stock up oats and some sort of plant milk in your pantry as well as fruits (berries, tropical) so that it is easier to quickly prepare your breakfast as we all know mornings can be quite busy.

Checklist for a meal as a plant-based eater:

• Cereals/Whole grains
• Fruits
• Sources of good fat
• Spices
• Vegan protein powder (this is totally optional, but it does increase the protein content of the meal) – peas and soy protein powders are the most common to find.

Lunch

Lunch is considered the main meal of the day as it provides the nutrients and energy we need to get through the rest of the afternoon. We need good sources of carbohydrates, protein and fat as well as a handful of veggies and leafy greens.

For this meal, I’ve chosen: Cooked buckwheat, crunchy chickpeas, steamed broccoli, roasted eggplant, rocket and tahini sauce.

Checklist for a meal as a plant-based eater:

• Cereals/Whole grains (1/4 of the plate)
• Legumes or other source of plant protein (1/4 of the plate)
• Veggies and leafy greens (1/2 of the plate)
• Sources of good fat
• Lime to increase the leafy green iron absortion

Snack

Snacks can be nice treats – especially if you’re having them in the afternoon. They are a great way to bring our energy levels back up and help us get through the rest of the day. As you may have noticed, our energy levels tend to drop a bit by the end of the day and that is when a lot of people say they experience sugar cravings – that’s our body saying we need more energy!

For this time of the day, having healthier options at hand might be a good strategy to support our energy and satisfy our desire for a treat.

As a snack, I’ve chosen a berry chia pudding made with simple ingredients: chia seeds, almond milk, rice syrup, raspberry, blueberry and coconut flakes. It’s simple and delicious!

Checklist for a meal as a plant-based eater:

• Cereals/Whole grains
• Fruits
• Nuts and Seeds
• Sources of good fat

Dinner

Dinner is usually our last main meal of the day and it should be lighter than lunch as we usually don’t need as much energy as we need over lunch time. Please read “usually”, as this will depend on someone’s level of daily activity and their specific health goal. As a general recommendation, we may choose easy digestible foods and avoid very heavy ones as they may disrupt our sleep.

Aim to have this last meal around 2-3 hours before going to bed to allow enough time for full digestion.

For this meal, I’ve chosen: Grilled tofu, sauteed kale, steamed broccolini, half avocado, and a bit of hummus. A drizzle of olive oil and seeds to increase the nutrition content of the meal.

Checklist for a meal as a plant-based eater:

• Cereals/Whole grains (1/4 of the plate) – I’ve replaced the carbohydrates here for a good source of fat (avocado), but this should be discussed with your dietitian/nutritionist.
• Legumes or other source of plant protein (1/4 of the plate)
• Veggies and leafy greens (1/2 of the plate)
• Sources of good fat

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I hope these meals can inspire and empower you to make informed and healthier choices! Let me know if you enjoy this kind of content and I can bring some more inspiration for your plant-based journey.

Thank you for being here,

Paula

Disclaimer:

No content on this website should ever be used as a substitute for direct medical advice from your doctor or other qualified health practitioner.