What I eat in a day on a whole foods plant based diet. Ingredients, price and calories

what I eat in a day blog post image

What I eat in a day on a whole foods plant based diet. Ingredients, price and calories

We made it to week 4! I hope you enjoyed these posts and videos as much as I enjoyed creating them! If you missed any of them, here’s a reminder of what we talked about:

First week – Step by step guide to pain-free batch cooking (Blog and Video)
Week 2 – A fail-proof formula to create meal prep recipes when you’re out of ideas (Blog and Video)
Week 3 – Portion control (Blog and Video)

On this last week, I’m sharing what I eat in a day, striving for a whole foods plant based diet. I’ll also tell you how many calories and how much each meal costs.

You’ll see that my vegan meals are really easy and cheap, containing only a few ingredients, most of them being basic foods that you’ll find anywhere.

What I eat in a day

plant based diet pin image

Breakfast

oatmeal porridge vegan breakfast

In the picture: Porridge (oatmeal) with cocoa and apples.
Ingredients: oats, almond milk, cocoa, apple.

Price: 82p
Calories: 250kcal
Protein: 8.7g

Other options I like for breakfast: chia pudding, tofu scramble or “omelette” with veggies and avocado.

Lunch

beans and mushrooms vegan lunch

In the picture: Beans and mushrooms stew with Brussel sprouts on the side
Ingredients: pinto beans, black beans, dried mushrooms, tomato paste, red onion, olive oil, salt, pepper, paprika; Brussel sprouts, soya sauce

Price: £1.25
Calories: 610kcal
Protein: 23g

I don’t cook my Brussel sprouts. I either chop them up and turn them into a salad or microwave them for 2 minutes and add a splash of soya sauce.

Dinner

vegan dinner salad

In the picture: Salad with tofu and soya sauce
Ingredients: tomato, cucumber, red peppers, broccoli, red cabbage, white cabbage, avocado, extra virgin olive oil, vinegar, salt, firm tofu, soya sauce

Price: £1.95
Calories: 456kcal
Protein: 18.49g

This is my dinner almost every night. The tofu is uncooked, but I dip it in soya sauce (this was a tip from a friend from Japan). Sometimes I replace the tofu with a slice or two of wholemeal pita bread with hummus. Sometimes I’ll skip the avocado and add some red kidney beans to the salad.

Snacks

One orange
One apple
Two bananas
A handful of nuts and dates

Price: £1.78
Calories: 723kcal
Protein: 13.7g

As you can see, I keep things basic. Fruit (bananas, apples, oranges, berries, plums, nectarines, melon), nuts and dates. Plus the occasional soya yoghurt with berries and seeds. You can see a couple of ideas here.

Total for the whole day:

Price: £5.80
Calories: 2039kcal
Protein: 63.89g

To summarize: vegetables, fruit, nuts, beans, grains, seeds, soya products and plant-based milk. I offer a complete vegan shopping list in this post.

So tell me, what’s your favourite plant-based meal? Leave me a comment in the section below or on the YouTube video. Give it a thumbs up if you liked it and if you plan to include more vegan foods in your diet!

2 Comments

    1. Author

      Oh no! I eat fruit a lot, it’s a good substitute for dessert 🙂

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