So often when someone says they are vegan or plant based, inevitably they get asked: “What in the world do you eat? so here I’m going to tell you what I eat on my (mostly) whole foods plant based diet.
My diet contains minimal added sugars, reduced oil, I average a 50/50 diet of 50% vegetables, 1/4 protein, 1/4 starch and grain.
#1 – I fast – I do time restricted eating which means I only eat in an 8hr window. My window is 10ish to 6ish.
My morning
- black espresso coffee
- green tea
- water
Breakfast (10am) options
- quinoa and rice flakes porridge – added monkfruit, cinnmon and occassionally a 1/4 grated apple
- peanut butter or nut butter on wholegrain/sourdough toast, and a smidge of honey occassionally. I watch my portion size on this but typically this would be one normal size slice of bread. the peanit butter is more of a smear than a slather.
- Buckwheat pancake
- scrambled tofu
Lunch options
- rice (basmati) bowl (I stick to the 50/50 plate methods for these meals. So I will have a half a plate of veg, and the other half is proteins, grains, starches (always tofu). My veggies are often:
grated carrot and beetroot, chopped cucumber, cooked broccoli, mung sprouts, kimchi. I always add soy sauce here too. - bean vermicelli stir fry. i may have seitan, or tofu in this one, plus stir fried veggies like zucchini, broccoli, capsicum, cabbage. seasoned with soy sauce, chilli, sesame oil, and vinegar.
- Occassionally I’ll have a salad sandwich or ‘burger’, maybe hummus and veg.
- tofu (or tempeh and veg (no grains). sometimes I just want a no grain meal and this is satisfying. again usually includes zucchini, broccoli, capsicum. I often do a moroccan seasoning here)
Snacks
Look occassionally I get peckish inbetween lunch and dinner so here’s what I eat then.
- 6 macadamia nuts
- A cup of milky tea
- a quarter apple
- one seed cracker
- drink water (sometimes water is enough) – and sometimes I add a low sugar (natural low calorie sweetener) cordial.
Dinner options
At dinner I use a smaller bowl to portion control. Still sticking to the 50/50 rule.
- If I am really not all that hungry I will have a protein shake (plus greens powder). It’s not exactly whole foods but it works for me.
- Spaghetti bol (cook tomatoes from scratch if you can – definitely no jar sauces). I add tvp as my protein
- curries – There’s a curry paste recipe on my food inspo video page
I use this paste as the base for so many different curries. I usually add chickpeas and a variety of vegetables. I serve with rice but the rice makes up no more than 50% of the meal. - Stir fries
- Fried rice
- nachos with beans(occassionally)
- home made pizza (I make my own wholegrain base which is super easy)
- rice paper rolls
- cottage pie
- baked spud with toppings
- baked veg and steamed veg
What happens after dinner?
- Water
- Some cherry juice (it breaks the fasting rules) (a sleep aid)
- yes, I will have a scotch or bourbon occassionally. when out to dinner maybe a wine. It’s an exception I make.
- no snacking – ever.
