Curious about what I eat as a vegan (who also avoids gluten)? Keep reading for an example! Disclaimer: I’m not a nutritionist/dietitian and my diet isn’t perfect, I just share these posts for those who are curious and want some vegan meal ideas.
This day was a high protein day–I’m working on getting more protein in my diet lately because I’m working out regularly again and want to build muscle.
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For breakfast I made tofu scramble using super firm high protein tofu. I like using high protein tofu because of the protein content and also because it doesn’t have much water in it, so it doesn’t need to be pressed (if you’re not familiar with tofu, firm tofu has more water and usually needs to be pressed for best results.)
To make it, I sauteed some chopped onion and garlic, then crumbled the tofu into the pan and added black salt (which smells/tastes eggy), turmeric (for yellow color/health benefits), paprika, and nutritional yeast (it adds a cheesy flavor as well as protein and B vitamins.)
I also made some asparagus that I topped with lemon juice and salt and pepper and roasted at 425 degrees F for 8 minutes. I love roasted asparagus lately–it’s so good!
For a post-workout snack, I made a smoothie with a scoop of Vega Sport Chocolate protein powder, a handful of baby spinach, 1/2 cup frozen blueberries, and half a banana. I like using Vega Sport because it helps me reach my daily amino acids requirements on chronometer (versus other protein powders I’ve tried.)
One of my favorite ways to eat greens is by making easy kale salad by massaging kale in avocado and lemon and salt and pepper. Lately I’ve been loving it topped with tempeh cooked in a little bit of oil and coconut aminos–it’s delicious and a great way to add more protein. I also added some cooked lentils, pumpkin seeds, and goji berries for some crunch and extra flavor.
For dinner I made one of my favorites–Spicy and Smoky Chickpeas from The Vegan 8 Cookbook, which I highly recommend if you’re looking for a whole foods plant based cook book–the recipes all require 8 or less ingredients, and they’re so good, I’ve liked literally every single recipe of Brandi’s I’ve tried. (She also has tons of free recipes on her blog.) I had the chickpeas with some jasmine rice and roasted broccoli, which I make the same way as the asparagus, cooked at 425F, but for 15 minutes instead of 8. I like roasted veggies because they have an amazing flavor, and they’re easy to make.
After dinner I snacked on some cherries and Rishi Turmeric Ginger Tea (which I forgot to take a photo of). Fresh cherries are so delicious! (I split these with Lucas.)
That’s it–an example of what I ate in a day as a gluten free vegan, with a total of 121g of protein (28% protein, 29% fat, 43% carbs). I’m also taking an iron/B12 supplement right now as advised by my doctor. (Reminder to go to your yearly checkup and mention that you’re vegan, if you have access to a doctor.)
Do you like tofu scramble? Have you tried any recipes from The Vegan 8? Any favorite recipes I should try? Let me know in the comments!