What do I eat as a whole food plant-based no oil vegan every day?

What I eat every day is the MOST commonly asked question I get asked by people interested in going vegan (besides where I get my protein - which is also answered in this post.) The basic idea is to eat lots of whole foods such as all those listed on my Naturally Vegan Foods Cheat Sheet and to mix and match them depending on what I have handy in the fridge as well as in batch cooking and using up leftovers. Cooking a couple of big batches of things like a soup, muffins, berry syrup, Rawnola or beans goes a long way toward making meals easy to put together on different days.

Every day I try to eat lots of greens, beans, fruits and grains so I get lots of protein, calcium, fiber and cancer-fighting antioxidants. You'll notice I eat few, if any, processed foods and I also rarely eat and that I repeat many meals because I love them and it keeps things simple. Also, I list 2 snacks every day, which you might think is a lot of food. But the very best thing about a whole food plant-based no oil way of eating is that you eat a lot of nutrient dense food, but very few calories. That's what leads to this magical phenomenon of effortless weight loss. Add to that saving as many animals as possible by not eating them and opting out of the most destructive industry to the planet and you've got a win-win-win.

People who eat the Standard American Diet (the acronym for that is SAD, and for good reason) have trouble visualizing what they could possibly eat if they didn't eat meat, eggs, milk and cheese, so here's 5 complete days of my meals and snacks.

Take a look at the list and at the bottom is a photo gallery of these meals...could you eat this way?

Breakfast: Oatmeal with bananas, raisins, my Berry Syrup or Rawnola Sprinkle (see below) and soy or other nut/oat milk

Lunch: Big Chopped Salad with many veggies and ½ cup grain like quinoa or farro or whatever grains and beans I have in the fridge

Snack: Homemade oil-free hummus and raw veggies (sometimes I add fresh veggies atop the hummus such as chopped tomatoes, olives and cukes and sometimes I also dip toasted fresh pita chips with the veggies or pile it all on top of a bagel

Dinner: My Easy Hot Black Beans and brown rice with corn on the cob, avocado, tomato, onions and lettuce

Snack: Small bowl of cherries or fruit

Breakfast: Fruit smoothie (just frozen fruit, chia seeds and water blended smooth) or fresh fruit juice or fresh fruit