What I eat in a day || Plant based ideas
Welcome back to my table! I hope you stick around and take away some new ideas to spice up your everyday diet!
One of my personal favorite... Breakfast!!
You know that urge when you wake up and feeling all the pancakes, bacon & yummies? But then wait, thats not exactly what your body NEEDS... its what it WANTS.
Eating what you're body craves is absolutely doable! Turning to an alternative that you can feel good about, can soon be changed into a lifestyle.
One of my absolute favorite breakfast meals has to be my peanut butter banana smoothie! It seriously tastes ice cream, but for breakfast.. so who's really winning here? Yes, you :) This smoothie hits all your essential nutrients + the superfoods that add flavor and endless health benefits.
(Find the recipe at the bottom of the post)
One of my other favorites is my veggie hash bowl, NO you do NOT have to love vegetables to make this dish.
HEALTH HACK: Spices are your best friend when making foods with a lower flavor profile, utilize them to your advantage!!
I tend to lean towards this breakfast when it is chillier outside because its warm and all the vegetables are in season (here in Iowa). Vegetables give you a great source of antioxidants and fill you up, leaving you satisfied & healthful. I balance all my meals with good sources of proteins, fats, and carbs. This leads to better results on the inside and outside of your body. The avocado provides you with a healthy source of fat, yes I said fat. Do NOT be a afraid of eating HEALTHY FATS, they increase your metabolism, enhances the process of burning fat & keep you fuller for longer, leading to a decreased urge to eat again!
(Find the recipe at the bottom of the post)
Lunch time, the hardest time for many people to make a healthy choice for one of these reasons.
- You work and didn't bring your lunch so pizza it is.
- Man I'm really craving a burger.. okay just today.
- I just want something quick and easy so ill just make some Mac n' cheese
Lunch time doesn't have to be difficult anymore! Salads are a GREAT way to stay on track with your health goals.
BUILD YOUR OWN SALAD:
Choose a base (Spinach, Lettuce, Green Blends, Kale, ect.)
Choose your protein (Chicken, Turkey, Fish, Tofu, Boiled Eggs, ect.)
Choose your healthy fat (Avocado, Nuts & Seeds, Fish, Chia seeds, ect)
Choose your dressing, now this can get tricky. You may think because you are eating a salad you are being healthy, however all of that can be false when it comes to your dressing. Ranches and creamy dressings are FULL of unhealthy fats and preservatives. If you don't have enough time or are just transitioning to this healthy lifestyle, I would recommend buying a low sodium and low sugar balsamic. This is my absolute favorite, it is full of flavor, low in calories, and gives a light feeling to the stomach.
Choose your superfoods!! (Chia seeds, pumpkin seeds, hemp seeds, raisins, nuts, ect.)
Salads are also super time saving and are easy to prep the night before! Also don't need any heating up (most of them) so no worries there! I also ALWAYS have an apple with my salad, an apple a day keeps the doctor away ;) It is so true! Apples are high in dietary fiber, improve heart health, and filled with antioxidants!
(Full recipe at the bottom of the post)
Dinner time! If you have the time, cooking is actually very therapeutic and relaxing, especially after a long day of work. Throw on some music and comfy clothes and get to cooking yourself a nutritious meal!
Love fried rice? Or rice in general? Me too! But wait, there is a even better option, CAULIFLOWER rice! Yes that is a thing, and its easier than you think! I buy Green Giants brand found in the frozen aisle. One of my favorite go-to dinners, topped with a Boca veggie burger, also found in the frozen aisle! Again, this meal is a balance of all three essential nutrients. So tasteful yet nutritiously dense, providing your body with energy, protein and healthy fats!
Frozen veggies are GREAT because they hold all the nutrients and keep fresh for extended periods of time, so they last for a while!
Yes I only showed three meals, however I'm a snacker, and some of you may be too. Snacking is something many people do when they are bored or think they are hungry. I eat snacks throughout the day that provide me with nutrients I might not be getting as much in my main meals throughout the day.
~ If you want to see a post over healthy snack ideas and why you might snack please let me know via DM's or in the comments section, it would be greatly appreciated!
Recipes:
BREAKFAST - Peanut butter & Chocolate BananaSmoothie
(CAN CUT THIS RECIPE IN HALF IF SO DESIRED)
- 2 Frozen bananas
- 1 Heaped tbsp of raw cacao (this superfood provides your body with antioxidants and lots of vitamins, it is the rawest form of chocolate & tastes amazing!)
- 2 tbsp of PB2 powder, PB2 is a healthy alternative to peanut butter that provides the same flavor profile with fewer calories (helps satisfy those cravings!)
- Dash of cinnamon (anti-inflammatory, high source of antioxidants & protects your heart health)
- 2 tbsp of any protein powder (or how much one serving is) -- I have recently started to use Vega sport protein powder, it is a pea protein & plant based which I love! I used the Mocha flavor, but you can honestly use any of them!
- 2 cups of unsweetened cashew or almond milk (adjust to how thick you want it)
- Top with a dash of chia seeds -- This helps with adding some extra fiber into your diet ( & makes it fun to drink lol)
Directions:
1. Combine all in a blender and blend, that simple :-)
BREAKFAST #2 - Veggie hash
(ADD OR REMOVE ANY OF THE VEGGIES, ADJUST TO YOUR LIKING)
Hash -
- 1/4 onion diced
- Handful of mushrooms diced
- 1 tbsp of garlic (I love garlic, adjust to liking)
- 1 whole shredded zucchini (or diced)
- 1/3 shredded sweet potato (or diced)
- Broccoli or asparagus
- Any other veggies desired :)
- Chicken Broth (add at anytime if it starts to stick)
- Dash of smoked paprika (add any other spices such as basil, tomato basil, play around!)
HEALTH HACK: Substitute oil for CHICKEN BROTH, providing more flavor without all the added calories. It also keeps everything moist and soft during the process of cooking.
Toppings -
- 1/3 Avocado Cubed
- Fresh basil diced
- 1 Scallion diced
- Crumbled Firm Tofu (however much desired)
- 3 tbsp of mild salsa
Directions:
1. In a pan, pour about 1/2 cup of chicken broth and add onions, mushrooms, and garlic
2. After softened (about 2 minutes) add broccoli, asparagus, or any veggies
3. After another minute, add sweet potato
4. After about 2-3 minutes add zucchini (don't want to get all soggy)
5. Add smoked paprika or any other spices and let simmer until all or most chicken broth is cooked off
6. Pour into a bowl and stir in toppings!
Tofu:
1. In another pan, spray non-stick spray and crumble in Tofu. Cook until browned (should cook relatively fast, about 5-8 minutes)
LUNCH:
Salad -
- Handful or two of Spinach
- 1/2 cubed chicken breast
- 1/3 or 1/2 avocado
- Any nuts or seeds (Pumpkin, almonds, cashews, pistachios, pine nuts, pecans, ect.)
- 2 tbsp of Balsamic Dressing
Directions:
1. Throw all together in a togo container & keep dressing separate (so it doesn't get soggy) unless eating right away.
2. Don't forget a source of fruit! (Apple, Banana, Berries, Veggies & Hummus, ect.)
DINNER:
"Fried Rice" -
- Green Giant Frozen Cauliflower Rice
- Frozen Corn
- Frozen Snap Peas
- Frozen Peas
- Add any other kind of veggies desired :)
- 1 Boca burger
- Basil Paste (spread on top of my veggie burger)
- 1/3 Avocado
- Splash of Tamari
- 1 tbsp of ginger
Directions:
1. Place Cauliflower into a big pot or pan with some water, let sit for 2-3 minutes
2. Add ALL other frozen veggies and let cook on a medium low heat for about 10 minutes covered with a top
3. In a separate pan, spray with nonstick cooking spray and place burger in on a medium heat for about 5 minutes each side (until browned & cooked all the way through)
- Once rice is done (when everything is cooked through) pour into a bowl & place burger on top with cubed avocado (or any other toppings desired)
Thank you SO much for reading & I hope you walk away with some new ideas and motivation! Always feel free to contact me for any questions & comment over any topics you would like me to write about!
Contact me at :
Instagram -
@autumn_olson7 (Personal)
@autumnseatings_7 (Health / Food)
@Autumnolson37@yahoo.com
XOXO Autumn :)