What a Vegan Eats in a Week – Part I

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PART I: BREAKFAST // BRUNCH

This is an example of a week of vegan breakfasts and brunches.  [It isn’t necessarily a “this is how every vegan should eat” post, rather a “this is how I eat” post.]

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This is something I typically eat on cooler mornings, perhaps before a jog or workout.  I prefer an especially filling breakfast on days I exercise more intensely.  Oats are a breakfast must-have for me because it’s such a versatile food.

One cup of oats [150 calories, 6 grams of protein]

One tablespoon of hemp seeds [40 calories, 5 grams of protein]

One cup of vanilla almond milk [50 calories, 1 gram of protein]

Two tablespoons of peanut butter [180 calories, 8 grams of protein]

A half cup of raisins [200 calories, 2 grams of protein]

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This combination provides plenty of energy for me in the morning hours and allows me to stay full until I have the time to get into the kitchen and make a healthy meal for myself (which is usually a priority].

Cashew and date Larabar [230 calories, 6 grams of protein]

Ripe banana [90 calories, 1 gram of protein]

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Fruit juice is life.   [I couldn’t find the nutrition info online for this juice because it’s local]

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This is a common breakfast item for me because unfortunately it isn’t nutritionally adequate to just have the jar of jelly with a spoon.  I function better with a moderately high carb intake so this is usually a sufficient meal until afternoon.  Apologies for the paper plate, I have zero elegance in the morning.

Wheat English muffin [120 calories, 5 grams of protein]

One tablespoon vegetable oil buttery spread [100 fat-calories, 0 protein, 0 fucks given]

Two tablespoons peanut butter [200 calories, 7 grams of protein]

One tablespoon grape jelly [50 calories, 0 protein]

One tablespoon flax seeds [50 calories, 2 grams of protein]

Four ounces medium roast Arabic coffee with two teaspoons of raw sugar [30 calories, 0 protein] & a splash of vanilla soy milk [25 calories, 1 gram of protein]

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I used to really enjoy bagels with cream cheese for breakfast growing up, and this is such a satisfying treat for occasional morning cravings.

Wheat bagel [310 calories, 13 grams of protein]

Two tablespoons Daiya cream cheese style spread [90 calories, 1 gram of protein]

 

 This is a bit more of a brunch option, and is interchangeable if you like to use a lot of different toppings.  Just mash a ripe avocado with lemon juice, nutritional yeast, and salt.  I’ve been known to add tomato, onion, and various seeds when I want an energy boost.

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Quite a filling brunch but it takes a few minutes to prepare.  Great for a weekend midmorning with time to sit and digest.  Ciabatta bread with mashed garbanzo beans mixed with nutritional yeast, salt, and lemon juice topped with cucumber slices and hemp seeds.

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Scrambled pan fried tofu with onions and spinach.  I soaked the tofu in a sauce of chilli powder, garlic powder, nutritional yeast, salt, pepper, and water, which gave it a surprisingly egg-like flavor.  I topped it with hot sauce and added some sweet potato hashbrowns for a complete and satisfying breakfast.

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3 thoughts on “What a Vegan Eats in a Week – Part I

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