What do I eat as a whole food 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 eat out once or twice per week, sometimes none at all 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 eating a whole food vegan diet 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 and water blended smooth) or fresh fruit juice or fresh fruit

Lunch: Vegan Power Sammie - Avocado, roasted red pepper, cucumber, onions, sprouts, lettuce, tomato in between toasted whole grain slices of bread slathered with homemade hummus or Red Pepper Pesto (linked below)

Snack: Home-made corn chips (cut fresh corn tortillas and bake at 350 F until crispy or air fry at 390 F for a few minutes shaking half way) and fresh guacamole with chopped veggies (onions, tomatoes, peppers) or plain salsa

Dinner: Small chopped salad and a big bowl of minestrone soup

Snack: Sweet & Salty Air-popped Pop Corn

Breakfast: Vegan Banana Whole Grain Muffins (these are also a great snack to make a batch once per week - leave out the oil and leave off that topping) and tea

Lunch: Small chopped salad and any leftover soup or bean dish heated up

Snack: Hot edamame pods dipped in tamari

Dinner: Black Bean Burgers or other veggie burgers on a bun or in a pita with oil-free Red Pepper Pesto, mustard, avocado and any other veggies and oven fries (or air fries) with ketchup

Snack: Small bowl of cherries or other fruit

Breakfast: Cereal and plant milk with bananas (I like whole grain flax flakes or plain shredded wheat) and I top it with this Raw-nola Sprinkle, I also use for making Plant-Based Pop-ems Snack Balls

Lunch: One-Bowl Cold Rice & Bean Salad in a wrap or in a bowl (with avocado, lettuce, onions and tomatoes)

Snack: Air-fried kale chips or potato chips or leftover baked or air-fried potato fries (all oil-free)

Dinner: Small chopped salad and a Meaty Vegan Bolognese Sauce over grilled veggies and pasta (sometimes I make veggie meat balls, add textured vegetable protein or just pour marinara over steamed broccoli or cauliflower and pasta) and top with Nut Parm

Snack: 1/4 cup pistachio nuts

Breakfast: Fruit smoothie or fresh fruit juice or fresh fruit

Lunch: Big Chopped Salad (like the one pictured above) with leftover Rice & Bean Salad added and some avocado

Snack: Frozen chocolate shake (frozen banana, cacao powder, maple syrup, vanilla, ice cubes)

Dinner: Red Lentil Soup or split pea soup

Snack: Small bowl of fruit

You can take my Naturally Vegan Food Cheat Sheet and create your own whole food vegan menu plan this same way, or at least see where you can substitute a plant-based meal for a meat and animal food meal.

What do you want to learn more about:

Whole Food Plant-Based Oil-Free Recipes?

Vegan Cooking & Adventure Trips & Retreats?

Working with me for serious weight loss & measurable health gains?

The Free Plant-Empowered Woman Facebook Group?


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DISCLAIMER: Naomi Green is a Vegan Lifestyle Coach & Educator certified by the Main Street Vegan Academy with a certificate in Plant-Based Nutrition from The T. Colin Campbell Center for Nutrition Studies and eCornell.   Her website, Goingveganforhealth.com and her Plant-Empowered Woman  programs are a service of Going Vegan For Health, LLC, owned by Naomi Green. The content and material on this website should not be considered medical advice nor medical treatment for any specific health conditions. Naomi Green is not a health care provider or clinical nutritionist. Consult your doctor before changing your diet and discuss any and all medications you are on including monitoring your health for positive changes that may affect the amount of medication you are taking.

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