My Vegan Week: A Personal Journey of Plant-Based Eating

As a seasoned vegan and plant-based eater, my diet primarily consists of fruits and vegetables, supplemented with occasional nuts and legumes to ensure a balanced intake of various nutrients. Over the past week, I have documented my meals to provide a glimpse into my daily plant-based routine. Here’s a detailed account of my eating habits for breakfast, lunch, dinner, and snacks.

My Typical Daily Routine

My diet adheres closely to a whole-foods approach, albeit with occasional indulgences that do not align with strict vegan standards. For the majority of my meals, I focus on fresh, organic fruits and vegetables, embracing their vibrant flavors and health benefits.

Breakfast

Starting the day with a strong brew of black coffee, I usually accompany it with three cups of water and an assortment of fruits. Yesterday, for instance, I enjoyed a bowl of fruit consisting of pineapple, green grapes, and strawberries. I also sprinkled a teaspoon of extra virgin olive oil and some oregano, garlic seasoning, salt, and ground pepper to enhance the flavors.

Lunch

I don't typically consume lunch, having stopped over 30 years ago. However, on special occasions, I have embraced smaller meals, such as a light snack in the afternoon. This included a mix of ingredients including a tomato layered with feta cheese, six Greek olives, six black olives, a stalk of heart of palm, and two artichokes, seasoned with extra virgin olive oil, oregano, garlic seasoning, salt, and ground pepper.

Dinner

For dinner, I opt for healthier, more substantial vegetarian dishes. Yesterday, I had 12 grilled asparagus spears, seasoned with olive oil and Cajun spices. I often mix my meals to ensure a variety of nutrients. Additionally, I indulge in a handful of peanuts for evening snacks, which adds a delightful crunch and richness to my diet.

Snacks and Drink

During the day, I have a midday snack of peanuts sourced from Whole Foods, which provides me with healthy fats and protein. For evening snacks, I stick to similar nuts or walnuts. Wine consumption is modest, with one bottle of red and a half bottle of white, which I believe complements my meals well.

Daily Routine

In the evening, I prepare simple but nutritious meals. For example, I might have a PBJ sandwich with 3/4 cup of oatmeal, a tablespoon of special dark cocoa, a halved date, a cup of strawberries, and a spoonful of peanut butter. I often add boiled broccoli and a few slices of beetroot, followed by 4-6 slices of roasted sweet potato, which I ensure to consume raw to avoid the loss of sulforaphane—a compound that boosts detoxification in the body.

For a typical lunch, I have giant salads out of large mixing bowls. These salads typically include mixed greens, cabbage, garbanzo beans, carrots, onions, corn, peas, cucumber, bell peppers, nutritional yeast, and sometimes a homemade dressing made from cashews, raisins, mustard, garlic, liquid amino acid, and low-sodium soy sauce.

My dinners usually consist of vegetable-bean stews or whole-grain tortillas filled with homemade refried beans, lettuce, and taco “meat” made from riced cauliflower, diced mushrooms, and seasonings. Occasionally, I bake the tortillas into crunchy taco shells for a different texture.

Snacks and Beverages

After my salads and stews, I often enjoy fruit. This week, I had peaches and grapes for a refreshing treat. I also consume two cups of green tea daily, using just the tea bag and hot water in the morning, and chamomile tea in the afternoon for relaxation.

Supplements and Intermittent Fasting

To ensure a balanced intake of essential nutrients, I take a daily multivitamin and a vegan omega-3 capsule. Additionally, I follow an 8/16 version of intermittent fasting, eating all my meals within an eight-hour window and fasting for the remaining 16 hours. Typically, I have breakfast at 10 AM and my last meal between 5 and 5:30 PM.

Through this weekly routine, I strive to maintain a healthy and varied diet, while also indulging in the occasional treat that brings joy and balance to my life. If you are looking to embrace a plant-based lifestyle, perhaps these insights will inspire you to make your own journey into a healthier, more sustainable path.