Thank-you so much for all the responses and support for my last post about my migraines and reconfiguring a healthy diet for myself that was still vegan. I had a few questions about how I get enough protein in my diet now that I have cut out soy and wanted to share what a typical day of food looks like as a vegan without soy or gluten.
I am still trying to figure this all out and am very open to new ideas. I will share what I am discovering along the way, but I have to be honest and say that I am still struggling with this and if I do not plan or prep food in advance, I don’t always meet nutrient requirements and end up once again eating too many carbs and not enough protein.
On a good week, I meal prep for about 2-3 hours over the weekend. It’s a huge amount of work and something I am working to approach more joyfully, but the pay off of having easily accessible meals during our busy week is worth it.
Breakfast-roasted potatoes + lentils + peppers + onions. Over the weekend I roasted two huge trays of potatoes (purple & white) in the oven with olive oil + rosemary + sage + thyme. I also made an enormous batch of lentils (you will see them make an appearance often, one of my easiest sources of protein) and I sliced up 3 bell peppers + 1 onion to sautee in coconut oil. I also threw in some arugula that need to be used up.
I portioned this all out (1 cup of potatoes + 1 cup of lentils + generous scoop of fajitas) and breakfast for the week was set. I also add on half of an avocado and of course, hot sauce. According to myfitnesspal, the macros for this meal (including the avocado) are-602 calories/ 92 carbs/ 19 fat/ 27 protein/ 10 sugar.
Lunch-protein pudding with strawberries + cocoa powder.
That breakfast is super filing. I prefer to go to the gym or yoga first thing in the morning and am usually pretty hungry once I am finished. I like having a bigger breakfast and lighter lunch. I typically have a smoothie or this “protein pudding” (which is just a denser and often frozen smoothie) every day to get more protein in, plus extra nutrients. I typically add flax seed meal + chia seeds + chaga powder into the mix. I have tried quite a few protein powders and I really like the taste and ingredients of Vega’s products. I have learned a lot from Vega’s co-founder Brendan Brazier (his book Thrive gave me so much good information about training + recovery).
Since Southern California has decided it’s already summer, I put this jar in the freezer at work for a cooling afternoon treat on a 80+ degree day. I made four jars of this over the weekend with 4 scoops of Vega Sport Protein Vanilla, 1 cartoon of strawberries, 4 tablespoons of cocoa powder, 4 tablespoons of flax meal, 4 packets of chaga powder, 4 tablespoons of chia seeds and 4 cups of water. I think the strawberries make it sweet enough, but if you wanted it sweeter you could always add in dates.
The macros are-309 calories/ 23 carbs/ 11 fat/ 35 protein/ 8 sugar.
Dinner-Black beans over arugula + spring mix, 1 cup of cherry tomatoes, 1/4 baked sweet potato, 1/2 avocado & cilantro dressing.
Sweet potatoes are also now a frequently found on my plate. They are incredibly versatile and nutritious and provide a healthy source of carbs without leaving me feeling heavy or sluggish.
I drained & rinsed two cans of black beans of served them over a bed of spring mix + arugula. I diced 1 carton of cherry tomatoes and made a quick cilantro dressing (1 bunch of cilantro + 2 cloves of garlic + juice of 2 lemons + apple cider vinegar + grapeseed oil + water + pinch of salt). I baked sweet potatoes over the weekend, quartered and served them up alongside the salad and added on 1/2 avocado.
I threw the rest of the ingredients in mason jars (plus some added lentils for extra protein) and had a few lunches ready for the rest of the week. Thanks to Pinterest for the mason jar salad idea, heavier ingredients on the bottom and greens on top keep the salad from wilting. I portioned out the rest of the cilantro dressing into tinier containers to grab and go the next few days.
The macros are-392 calories/41 carbs/21 fat/12 protein/5 sugar.
Myfitnesspal said my macros for the day were-1,313 calories/156 carbs/51 fat/74 protein/23 sugar. I did 30 minutes of strength training + 30 minutes cardio + 1 hour of yoga this day and probably could have used more protein. I felt full and satiated though so I wasn’t too worried. I am still learning how to add more plant-based varieties of protein into my diet so I am not just having protein smoothies and lentils every single meal. I will share a few more of my meals in some future posts and am oh, so thankful for any other ideas you want to share with me.