What a Nutrition Coach Eats in a Day … Plant-Based Style
A REAL look at what fills me up each day
Hi there and welcome to Roots! I'm so glad you're here. If you're enjoying what you're reading so far and haven’t subscribed yet, please click that button:
And if you like this post, please tap that heart button ❤️ and leave a comment as that helps the algorithm push this content out to more like-minded souls who might enjoy it. Thank you for being here!
Two questions pop up frequently when I’m out and about, and people discover I’m a plant-based nutrition coach. The first is: How do you get your protein? And the second: What do you eat every day?
I talk about protein A LOT - it’s definitely the most common question I get. And I understand the confusion. Media sells us on the idea that protein only comes from animal products, when that’s simply not true.
Quite honestly, I’ve never eaten better than I do today. I have a huge food palette to choose from, and I eat the rainbow every day with whatever foods are in season. Want to see?
Breakfast
Okay. Let’s start at the beginning. I start with a mug or two of morning tea. I love green tea, and have several brands and kinds in my kitchen stash, depending on my mood. I keep it simple. I don’t add anything - just tea for me. I am trying to move away from teabags and into loose-leaf tea, but I do have both, depending on the busyness of my day ahead.
After a couple of hours of writing, it’s time for breakfast. I’m a huge fan of routines, so for me, it’s about smoothies and granola. Both are homemade, and I focus on ingredients. I have lots of protein in there to ensure lots of energy for my morning ahead.
Lunch
Lunch is when I dive back into the fridge and see what’s waiting for me. When I make dinner, I always make enough for leftovers. That gives me an easy way to have meals waiting when the lunch hour rolls around.
This might be a piece of my vegan lasagna. Or a bowl of my veggie chili. Or leftover tempeh from a bowl the night before.
If I don’t have leftovers, I move into bowl creation. I start with a base of quinoa or farro, then add from there. Chickpeas or black beans. Edamame is good. Mmm … avocado has to go in. Slice up veggies - radishes, cucumbers, tomatoes, kale, carrots, peppers. Add some pumpkin and sunflower seeds, and I’m ready to go.
If I have whole-grain bread on hand, I love whipping up my version of avocado toast. Start with a layer of hummus, then spread on smashed avocado. Chopped tomatoes, microgreens, and tempeh bacon are great additions.
Look, we’re all busy. And I am the worst at wanting to grab something quick for lunch if nothing is on hand. So I ensure I have things on hand. That’s why I’m big on leftovers. And keeping lots of veggies on hand to build bowls. When you have things in your fridge and pantry, putting together good, nutritious meals is easier without much effort. You’ll eat better, and feel better.
Afternoon snack
Around 3, I start to feel the energy dip. And if I’ve got things to do, I’m ready for a quick energy boost. I get that from nuts and a square of dark chocolate. (It’s my weakness!) I love pistachios, almonds, walnuts, Brazil nuts, and even hazelnuts. I’ll mix a handful together, depending on what’s in my cupboard.
Dinner
Dinner is my main meal of the day. It’s when I schedule time to cook because that’s where my joy comes from! I love stepping into the kitchen and creating something good. We often do it as a family, so we have a lot of discussions about our days.
I have a ton of recipes within my reach. You do follow my Cookbook Club, don’t you? These are the cookbooks I have in my own kitchen and use every night of the week.
For dinner, I ensure the meal is filled with lots of good things. I believe you should eat the rainbow - on a weekly basis. So if something has root veggies tonight, I might make it more salad-based tomorrow. If I use tempeh tonight, I might try a tofu dish tomorrow.
Remember the bowls I talked about for lunch? When in doubt, make a bowl. Why? Because it’s easy to keep everything on hand, and they’re so versatile! You can literally make a different bowl every night of the week and enjoy something new.
My birthday was a few days ago. As a rule, we each get to pick what’s for dinner the night of our birthday. We used to choose restaurants, but now we stay in because we enjoy what we cook and love spending time together. I chose:
Because it’s one of my favorites. And it makes leftovers, so I enjoyed it for two lunches.
Yes, I do believe dinner plans change based on the season. That’s why I share different cookbooks, and give you different ideas for your planning. Salads are good in the summer. Soups and stews in the winter. The key is finding the recipes you like, and weaving them into trying new things. Again, my Cookbook Club can help you find great plant-based recipes you’ll love cooking in your own kitchen. Here are a couple more favorites for you:
Dessert
I’m not a big dessert fan. In fact, most desserts are far too sweet for my taste. My afternoon chocolate square is usually enough for me. But I do create a few desserts throughout the year, because I love using fresh ingredients.
Notice something in common? Yep, they usually start with fruit. (Or chocolate!)
The point I want to make here is I don’t stop myself from eating dessert. I’ve just changed what I consider dessert to be, and make it a treat throughout the year - not a given every week.
Fasting
I also want to mention the concept of fasting - intermittent fasting. This is where you fast for 12 or more hours each day. For me, I have breakfast at 8 am, and I always finish dinner by 7 pm, in many cases an hour or two earlier. That gives me 13 to 15 hours of intermittent fasting each day.
I believe fasting can help improve your metabolic and overall health. Evidence shows intermittent fasting can benefit weight loss, improve blood sugar levels, and enhance cellular health. That’s because the body shifts from using glucose for energy to burning stored fat. This leads to weight loss and potentially improved metabolic health.
Could this be one of the keys to longevity? I don’t know. But I do feel good on this lifestyle plan, so I keep doing it.
As always, it’s something for you to explore if you desire.
p.s. Did you like this message? It would mean a lot to me if you’d press the ❤️ below if you liked it, left a comment 💬, or shared it with a friend. I’m trying to grow this publication, and I depend on people like you to do so!
And if you’re new here, Welcome! 💐 I’d love to start sharing my message with you if you’re interested in all things plant-powered, proaging, or finding kitchen joy. Subscribe … and then explore my entire archive! Glad to share with you! 🙋🏼♀️
Sounds very healthy Lori! Love the idea of leftovers at lunch. That really helps me to when I head to the fridge and think - I need something fast!